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Focuses on Full Body Movements 2. Uses Interval-Based Training 3. Improves Balance 4. Builds Confidence","Why is boxing great for fitness?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"b327b893-b70d-4d00-ae6f-f79c9d9ca5f2","Boxing is a full-body sport. What that means is that most of the motions you make involve your entire body. For example, let’s look at a simple straight punch - a Jab: The movement actually starts all the way down at your toes. First, you have to activate the muscles in both of your calves, your thighs, and your hips. Then, you have to use your core to get the turn on your body. Finally, you use the muscles in your entire arm, from your shoulder to your wrist to snap the punch out and retract it back. Because of this, just punching a heavy bag gets your whole body moving and all of your muscles engaged. It’s no wonder working out on a punching bag is a staple for boxers in training and can be a calorie-torching workout!","How does boxing use full body movements?",{"_uid":676,"answer":677,"question":678,"component":670},"f4eea2f4-311d-4b3a-af03-07e231d78269","Yes! Boxing is a sport fought in short, with high-intensity rounds. Boxing workout routines reflect this same structure. Most boxing drills are performed in small bursts of high-intensity movement followed by short rest periods in between. This interval-based training workout structure is ideal for people starting their fitness journey for multiple reasons: Intervals allow people of all levels to maintain higher levels of intensity. It is generally safer for beginners as it allows more frequent breaks for water and breathing exercises. It doesn’t encourage ‘zoning out’ as much as constant pace training can--the change of intensity between the work and break periods requires the brain to stay engaged and alert","Does boxing use interval-based training?",{"_uid":680,"answer":681,"question":682,"component":670},"ef3c1468-323f-45ba-9900-35cbc992d3d4","One of the lesser known benefits of boxing, and combat sports in general, is that the more adept you become at punching, the better your balance and general coordination in everyday life become. Improved balance and coordination have a variety of health benefits, the most noticeable being that they naturally improve your posture. Boxing workouts require you to stay loose and flexible, especially in your upper back, in order to adjust the distribution of weight in your upper body when punching.","How does boxing improve balance?",{"_uid":684,"answer":685,"question":686,"component":670},"4f3f585e-fa35-48ea-b614-35f2ad27c2e8","Boxing is the very best way to build confidence and get in amazing shape at the same time. Nothing boosts confidence like learning a skill, and boxing is a skill set that transfers to everyday life easier than one might expect. Balance, hand-eye coordination, and strength of will are all developed when learning the basics of boxing, and it has the added benefit of improving overall health at the same time.","How does boxing build confidence?","Why Boxing is Great for Fitness - From an Amateur Boxer",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":689,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":701,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":690,"component":39,"meta_info":698,"block_image":699,"cover_image":700,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":691,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":696,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":692,"component":118,"meta_info":693,"meta_title":7,"block_image":694,"cover_image":695,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":704,"created_at":705,"published_at":706,"updated_at":707,"id":708,"uuid":709,"content":710,"slug":719,"full_slug":720,"sort_by_date":48,"position":528,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":711,"_uid":712,"name":704,"photo":713,"component":717,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":714,"alt":704,"name":715,"focus":48,"title":704,"filename":716,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":727,"content":728},"doc",[729,735,739,746,758,779,814,821,830,852,874,880,889,911,918,928,986,990,1030,1036],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"As an amateur boxer, and as an athlete in general, I get asked a lot about what type of fitness routines to follow to get in shape fast and what workouts are the best and most effective. Now obviously, I may be a bit biased, but my first answer is always boxing.","text",{"type":730,"content":736},[737],{"text":738,"type":734},"In this article, I’ll share my thoughts on why boxing is such an amazing way to get in shape, and more importantly, stay in shape, and why I think anybody looking to take the first steps in their fitness journey should consider boxing as a workout.",{"type":740,"attrs":741,"content":743},"heading",{"level":742},2,[744],{"text":745,"type":734},"Boxing Focuses on Full Body Movements",{"type":747,"attrs":748},"blok",{"id":749,"body":750},"debcb51f-fd6e-494d-a59a-7c7451b46b3f",[751],{"_uid":752,"image":753,"component":757},"i-7c27dcdb-fd29-4c51-97a0-e98bde53aa92",{"id":754,"alt":755,"name":7,"focus":48,"title":755,"filename":756,"copyright":7,"fieldtype":50},3374622,"Tommy Duquette Throwing a Jab","https://a.storyblok.com/f/115220/1380x700/e49103163f/boxing_jab_punch.jpg","content_image",{"type":730,"content":759},[760,762,768,777],{"text":761,"type":734},"Boxing is a full-body sport and workout. What that means is that most of the motions you make involve your entire body. For example, let’s look at a simple straight punch - a ",{"text":763,"type":734,"marks":764}," ",[765],{"type":766,"attrs":767},"styled",{"class":7},{"text":769,"type":734,"marks":770},"Jab",[771],{"type":772,"attrs":773},"link",{"href":774,"uuid":48,"anchor":48,"custom":775,"target":776,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{},"_blank",{"text":778,"type":734},": The movement actually starts all the way down at your toes. First, you have to activate the muscles in both of your calves, your thighs, and your hips. Then, you have to use your core to get the turn on your body. Finally, you use the muscles in your entire arm, from your shoulder to your wrist to snap the punch out and retract it back.",{"type":730,"content":780},[781,783,787,794,795,799,801,805,812],{"text":782,"type":734},"Because of this, just punching a ",{"text":763,"type":734,"marks":784},[785],{"type":766,"attrs":786},{"class":7},{"text":788,"type":734,"marks":789},"heavy bag",[790],{"type":772,"attrs":791},{"href":792,"uuid":48,"anchor":48,"custom":793,"target":776,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-training-with-a-punching-bag",{},{"text":763,"type":734},{"text":763,"type":734,"marks":796},[797],{"type":766,"attrs":798},{"class":7},{"text":800,"type":734},"gets your whole body moving and all of your muscles engaged. It’s no wonder working out on a punching bag is a staple for boxers in training and can be a ",{"text":763,"type":734,"marks":802},[803],{"type":766,"attrs":804},{"class":7},{"text":806,"type":734,"marks":807},"calorie-torching workout",[808],{"type":772,"attrs":809},{"href":810,"uuid":48,"anchor":48,"custom":811,"target":776,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-round-heavy-bag-boxing-workout-for-beginners",{},{"text":813,"type":734},"!",{"type":740,"attrs":815,"content":816},{"level":742},[817,819],{"type":818},"hard_break",{"text":820,"type":734},"Boxing Uses Interval-Based Training",{"type":747,"attrs":822},{"id":749,"body":823},[824],{"_uid":825,"image":826,"component":757},"i-44786938-d3e8-47d7-bd6d-29d2fa1ba03a",{"id":827,"alt":828,"name":7,"focus":48,"title":828,"filename":829,"copyright":7,"fieldtype":50},3374625,"Tommy Duquette Throwing Punches On a Heavy Bag","https://a.storyblok.com/f/115220/1380x700/3948f17eb9/boxing_punches.jpg",{"type":730,"content":831},[832,834,838,845,846,850],{"text":833,"type":734},"Boxing is a sport fought in short, with high-intensity rounds. Boxing workout routines reflect this same structure. Most boxing drills are performed in small bursts of high-intensity movement followed by short rest periods in between. This ",{"text":763,"type":734,"marks":835},[836],{"type":766,"attrs":837},{"class":7},{"text":839,"type":734,"marks":840},"interval-based training",[841],{"type":772,"attrs":842},{"href":843,"uuid":48,"anchor":48,"custom":844,"target":776,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"text":763,"type":734},{"text":763,"type":734,"marks":847},[848],{"type":766,"attrs":849},{"class":7},{"text":851,"type":734},"workout structure is ideal for people starting their fitness journey for multiple reasons:",{"type":853,"content":854},"bullet_list",[855,862,868],{"type":856,"content":857},"list_item",[858],{"type":730,"content":859},[860],{"text":861,"type":734},"Intervals allow people of all levels to maintain higher levels of intensity",{"type":856,"content":863},[864],{"type":730,"content":865},[866],{"text":867,"type":734},"It is generally safer for beginners as it allows more frequent breaks for water and breathing exercises",{"type":856,"content":869},[870],{"type":730,"content":871},[872],{"text":873,"type":734},"It doesn’t encourage ‘zoning out’ as much as constant pace training can--the change of intensity between the work and break periods requires the brain to stay engaged and alert",{"type":740,"attrs":875,"content":876},{"level":742},[877,878],{"type":818},{"text":879,"type":734},"Boxing Improves Balance",{"type":747,"attrs":881},{"id":749,"body":882},[883],{"_uid":884,"image":885,"component":757},"i-3024f5b3-f94d-44ac-bd1e-b6106beb7bd2",{"id":886,"alt":887,"name":7,"focus":48,"title":887,"filename":888,"copyright":7,"fieldtype":50},3374626,"Tommy Duquette Throwing a Cross Punch","https://a.storyblok.com/f/115220/1380x700/00ac4356ef/boxing_cross_punch.jpg",{"type":730,"content":890},[891,893,897,904,905,909],{"text":892,"type":734},"One of the lesser known benefits of boxing, and combat sports in general, is that the more adept you become at punching, the better your ",{"text":763,"type":734,"marks":894},[895],{"type":766,"attrs":896},{"class":7},{"text":898,"type":734,"marks":899},"balance",[900],{"type":772,"attrs":901},{"href":902,"uuid":48,"anchor":48,"custom":903,"target":776,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-stay-balanced",{},{"text":763,"type":734},{"text":763,"type":734,"marks":906},[907],{"type":766,"attrs":908},{"class":7},{"text":910,"type":734},"and general coordination in everyday life become. Improved balance and coordination have a variety of health benefits, the most noticeable being that they naturally improve your posture. Boxing workouts require you to stay loose and flexible, especially in your upper back, in order to adjust the distribution of weight in your upper body when punching.",{"type":740,"attrs":912,"content":913},{"level":742},[914,915,917],{"type":818},{"text":916,"type":734},"Boxing Builds Confidence",{"type":818},{"type":747,"attrs":919},{"id":920,"body":921},"6df91b94-7411-43ce-8bdd-38753aa74615",[922],{"_uid":923,"image":924,"component":757},"i-7a03df25-34b7-4ffd-9515-9c9a373f7146",{"id":925,"alt":926,"name":7,"focus":48,"title":926,"filename":927,"copyright":7,"fieldtype":50},3374632,"FightCamp Co-Founder & Trainer Tommy Duquette","https://a.storyblok.com/f/115220/1380x700/67933aaa4f/fightcamp_trainer_tommy_duquette.jpg",{"type":730,"content":929},[930,932,936,943,944,948,950,954,961,962,966,968,972,979,980,984],{"text":931,"type":734},"Boxing is, in my opinion, the very best way to build confidence and get in ",{"text":763,"type":734,"marks":933},[934],{"type":766,"attrs":935},{"class":7},{"text":937,"type":734,"marks":938},"amazing shape",[939],{"type":772,"attrs":940},{"href":941,"uuid":48,"anchor":48,"custom":942,"target":776,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{},{"text":763,"type":734},{"text":763,"type":734,"marks":945},[946],{"type":766,"attrs":947},{"class":7},{"text":949,"type":734},"at the same time. Nothing boosts confidence like learning a skill, and boxing is a skill set that transfers to everyday life easier than one might expect. The ",{"text":763,"type":734,"marks":951},[952],{"type":766,"attrs":953},{"class":7},{"text":955,"type":734,"marks":956},"FightCamp App",[957],{"type":772,"attrs":958},{"href":959,"uuid":48,"anchor":48,"custom":960,"target":776,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":763,"type":734},{"text":763,"type":734,"marks":963},[964],{"type":766,"attrs":965},{"class":7},{"text":967,"type":734},"not only offers boxing workouts but expert-led tutorials that help develop boxing technique. Balance, hand-eye coordination, and strength of will are all developed when learning the basics of boxing, and it has the added benefit of improving ",{"text":763,"type":734,"marks":969},[970],{"type":766,"attrs":971},{"class":7},{"text":973,"type":734,"marks":974},"overall health",[975],{"type":772,"attrs":976},{"href":977,"uuid":48,"anchor":48,"custom":978,"target":776,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{},{"text":763,"type":734},{"text":763,"type":734,"marks":981},[982],{"type":766,"attrs":983},{"class":7},{"text":985,"type":734},"at the same time.",{"type":730,"content":987},[988],{"text":989,"type":734},"Boxing workouts are tough and demanding, and it’s often mistaken as a solo sport. But the truth is, in all my time as a competitive athlete, I’ve never been alone. My gym mates and my coach have always been there to push me.",{"type":730,"content":991},[992,994,998,1005,1006,1010,1012,1016,1023,1024,1028],{"text":993,"type":734},"Whether you’re taking your first steps in your fitness journey or if you’re an advanced athlete looking for a new challenge, boxing with  ",{"text":763,"type":734,"marks":995},[996],{"type":766,"attrs":997},{"class":7},{"text":999,"type":734,"marks":1000},"FightCamp",[1001],{"type":772,"attrs":1002},{"href":1003,"uuid":48,"anchor":48,"custom":1004,"target":776,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},{"text":763,"type":734},{"text":763,"type":734,"marks":1007},[1008],{"type":766,"attrs":1009},{"class":7},{"text":1011,"type":734},"is a fantastic way to add to your workout routine. It’s the ",{"text":763,"type":734,"marks":1013},[1014],{"type":766,"attrs":1015},{"class":7},{"text":1017,"type":734,"marks":1018},"sweet science",[1019],{"type":772,"attrs":1020},{"href":1021,"uuid":48,"anchor":48,"custom":1022,"target":776,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":763,"type":734},{"text":763,"type":734,"marks":1025},[1026],{"type":766,"attrs":1027},{"class":7},{"text":1029,"type":734},"for a reason: It’s rewarding, a fantastic workout, and the coaches and community have all the tools to push you to your next level!",{"type":740,"attrs":1031,"content":1033},{"level":1032},3,[1034],{"text":1035,"type":734},"Related Articles",{"type":730,"content":1037},[1038,1045,1046,1052,1053,1060,1061,1068,1069],{"text":1039,"type":734,"marks":1040},"How Boxing Boosts Brain Health and Prevents Dementia",[1041],{"type":772,"attrs":1042},{"href":1043,"uuid":48,"anchor":48,"custom":1044,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-boxing-boosts-brain-health-and-prevents-dementia",{},{"type":818},{"text":1047,"type":734,"marks":1048},"Why Training Like a Boxer Gets You in Amazing Shape",[1049],{"type":772,"attrs":1050},{"href":941,"uuid":48,"anchor":48,"custom":1051,"target":48,"linktype":48},{},{"type":818},{"text":1054,"type":734,"marks":1055},"How Can a Beginner Start Boxing at Home?",[1056],{"type":772,"attrs":1057},{"href":1058,"uuid":48,"anchor":48,"custom":1059,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-can-a-beginner-start-boxing-at-home",{},{"type":818},{"text":1062,"type":734,"marks":1063},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1064],{"type":772,"attrs":1065},{"href":1066,"uuid":48,"anchor":48,"custom":1067,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{},{"type":818},{"text":1070,"type":734,"marks":1071},"Boxing Your Way To Better Mental Health",[1072],{"type":772,"attrs":1073},{"href":977,"uuid":48,"anchor":48,"custom":1074,"target":48,"linktype":48},{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1076,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1081,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1082,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1077,"component":118,"meta_info":1078,"meta_title":7,"block_image":1079,"cover_image":1080,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-10-13 00:00","article",{"_uid":1086,"title":1087,"plugin":43,"description":1088},"f38ea35d-2eee-4a90-86af-23b801a62397","Why Boxing is Great for Fitness | FightCamp","FightCamp is sharing why boxing is effective for fitness. From getting into shape to building confidence. The proof is in the gloves, so start boxing!",{"id":1090,"alt":1091,"name":7,"focus":48,"title":1091,"filename":1092,"copyright":7,"fieldtype":50},3374619,"Why Boxing Is Great For Fitness","https://a.storyblok.com/f/115220/2400x990/da334e8390/why-boxing-is-great-for-fitness.jpg","Boxer Iain Mackenzie shares why boxing is effective for fitness. From getting into shape to building confidence. The proof is in the gloves, so start boxing!",[],[],"why-boxing-is-great-for-fitness-from-an-amateur-boxer","blogs/why-boxing-is-great-for-fitness-from-an-amateur-boxer",[],60887917,"f3663182-8eba-4856-b702-b2e59d2836cf","2021-10-13T01:38:00.000Z","training/{{story.slug}}",[],["Reactive",1105],[1106,1493,1667,1841,2253,2521],{"name":1107,"created_at":1108,"published_at":1109,"updated_at":1110,"id":1111,"uuid":1112,"content":1113,"slug":1485,"full_slug":1486,"sort_by_date":48,"position":1487,"tag_list":1488,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":1490,"first_published_at":1491,"release_id":48,"lang":60,"path":1102,"alternates":1492,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1114,"faqs":1115,"title":1107,"topic":1144,"author":1159,"content":1160,"category":1466,"schedule":1474,"component":1084,"meta_info":1475,"cover_image":1479,"description":1483,"contributors":1484},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1116,1120,1124,1128,1132,1136,1140],{"_uid":1117,"answer":1118,"question":1119,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1121,"answer":1122,"question":1123,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1125,"answer":1126,"question":1127,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1129,"answer":1130,"question":1131,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1133,"answer":1134,"question":1135,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1137,"answer":1138,"question":1139,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1141,"answer":1142,"question":1143,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1145,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1157,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1146,"component":39,"meta_info":1154,"block_image":1155,"cover_image":1156,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1147,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1152,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1148,"component":118,"meta_info":1149,"meta_title":7,"block_image":1150,"cover_image":1151,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":1161},[1162,1167,1171,1175,1179,1199,1203,1207,1211,1216,1220,1264,1269,1273,1287,1291,1314,1319,1323,1392,1397,1401,1421,1426,1440,1444,1449,1462],{"type":740,"attrs":1163,"content":1164},{"level":742},[1165],{"text":1166,"type":734},"Boxing Terminology",{"type":730,"content":1168},[1169],{"text":1170,"type":734},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":740,"attrs":1172,"content":1173},{"level":742},[1174],{"text":1119,"type":734},{"type":730,"content":1176},[1177],{"text":1178,"type":734},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":853,"content":1180},[1181,1187],{"type":856,"content":1182},[1183],{"type":730,"content":1184},[1185],{"text":1186,"type":734},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":856,"content":1188},[1189],{"type":730,"content":1190},[1191,1193,1197],{"text":1192,"type":734},"Southpaw Stance",{"text":763,"type":734,"marks":1194},[1195],{"type":1196},"bold",{"text":1198,"type":734},"– Standing with your right foot farther out in front than your left foot",{"type":740,"attrs":1200,"content":1201},{"level":742},[1202],{"text":1123,"type":734},{"type":730,"content":1204},[1205],{"text":1206,"type":734},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":730,"content":1208},[1209],{"text":1210,"type":734},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":740,"attrs":1212,"content":1213},{"level":1032},[1214],{"text":1215,"type":734},"Boxing Punches",{"type":730,"content":1217},[1218],{"text":1219,"type":734},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":853,"content":1221},[1222,1228,1234,1240,1246,1252,1258],{"type":856,"content":1223},[1224],{"type":730,"content":1225},[1226],{"text":1227,"type":734},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":856,"content":1229},[1230],{"type":730,"content":1231},[1232],{"text":1233,"type":734},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":856,"content":1235},[1236],{"type":730,"content":1237},[1238],{"text":1239,"type":734},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":856,"content":1241},[1242],{"type":730,"content":1243},[1244],{"text":1245,"type":734},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":856,"content":1247},[1248],{"type":730,"content":1249},[1250],{"text":1251,"type":734},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":856,"content":1253},[1254],{"type":730,"content":1255},[1256],{"text":1257,"type":734},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":856,"content":1259},[1260],{"type":730,"content":1261},[1262],{"text":1263,"type":734},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":740,"attrs":1265,"content":1266},{"level":1032},[1267],{"text":1268,"type":734},"Boxing Movements",{"type":730,"content":1270},[1271],{"text":1272,"type":734},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":853,"content":1274},[1275,1281],{"type":856,"content":1276},[1277],{"type":730,"content":1278},[1279],{"text":1280,"type":734},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":856,"content":1282},[1283],{"type":730,"content":1284},[1285],{"text":1286,"type":734},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":730,"content":1288},[1289],{"text":1290,"type":734},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":853,"content":1292},[1293,1308],{"type":856,"content":1294},[1295],{"type":730,"content":1296},[1297,1306],{"text":1298,"type":734,"marks":1299},"Shoulder Roll",[1300,1304],{"type":772,"attrs":1301},{"href":1302,"uuid":48,"anchor":48,"custom":1303,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1305},"underline",{"text":1307,"type":734}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":856,"content":1309},[1310],{"type":730,"content":1311},[1312],{"text":1313,"type":734},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":740,"attrs":1315,"content":1316},{"level":1032},[1317],{"text":1318,"type":734},"Boxing Training",{"type":730,"content":1320},[1321],{"text":1322,"type":734},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1324,"attrs":1325,"content":1328},"ordered_list",{"order":1326},{"order":1327},1,[1329,1335,1341,1355,1369],{"type":856,"content":1330},[1331],{"type":730,"content":1332},[1333],{"text":1334,"type":734},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":856,"content":1336},[1337],{"type":730,"content":1338},[1339],{"text":1340,"type":734},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":856,"content":1342},[1343],{"type":730,"content":1344},[1345,1353],{"text":1346,"type":734,"marks":1347},"Mittwork",[1348,1352],{"type":772,"attrs":1349},{"href":1350,"uuid":48,"anchor":48,"custom":1351,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1305},{"text":1354,"type":734}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":856,"content":1356},[1357],{"type":730,"content":1358},[1359,1367],{"text":1360,"type":734,"marks":1361},"Sparring",[1362,1366],{"type":772,"attrs":1363},{"href":1364,"uuid":48,"anchor":48,"custom":1365,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1305},{"text":1368,"type":734}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":856,"content":1370},[1371],{"type":730,"content":1372},[1373,1381,1383,1390],{"text":1374,"type":734,"marks":1375},"Roadwork",[1376,1380],{"type":772,"attrs":1377},{"href":1378,"uuid":48,"anchor":48,"custom":1379,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1305},{"text":1382,"type":734}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1384,"type":734,"marks":1385},"roadwork drills",[1386,1389],{"type":772,"attrs":1387},{"href":1378,"uuid":48,"anchor":48,"custom":1388,"target":776,"linktype":13},{},{"type":1305},{"text":1391,"type":734}," to add to your boxer training.",{"type":740,"attrs":1393,"content":1394},{"level":1032},[1395],{"text":1396,"type":734},"Heavy Bag Training",{"type":730,"content":1398},[1399],{"text":1400,"type":734},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":853,"content":1402},[1403,1409,1415],{"type":856,"content":1404},[1405],{"type":730,"content":1406},[1407],{"text":1408,"type":734},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":856,"content":1410},[1411],{"type":730,"content":1412},[1413],{"text":1414,"type":734},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":856,"content":1416},[1417],{"type":730,"content":1418},[1419],{"text":1420,"type":734},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":740,"attrs":1422,"content":1423},{"level":1032},[1424],{"text":1425,"type":734},"Recovery",{"type":730,"content":1427},[1428,1430,1438],{"text":1429,"type":734},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1431,"type":734,"marks":1432},"interview with FightCamp Trainer Coach PJ",[1433,1437],{"type":772,"attrs":1434},{"href":1435,"uuid":48,"anchor":48,"custom":1436,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1305},{"text":1439,"type":734},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":730,"content":1441},[1442],{"text":1443,"type":734},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":740,"attrs":1445,"content":1446},{"level":742},[1447],{"text":1448,"type":734},"Talk and Train Like a Fighter",{"type":730,"content":1450},[1451,1453,1460],{"text":1452,"type":734},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":999,"type":734,"marks":1454},[1455,1459],{"type":772,"attrs":1456},{"href":1457,"uuid":48,"anchor":48,"custom":1458,"target":776,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1305},{"text":1461,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":1463},[1464],{"text":1465,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1467,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1472,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1473,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1468,"component":118,"meta_info":1469,"meta_title":7,"block_image":1470,"cover_image":1471,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1476,"title":1477,"plugin":43,"description":1478},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1480,"alt":1481,"name":7,"focus":7,"title":1481,"filename":1482,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1489],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1494,"created_at":1495,"published_at":1496,"updated_at":1497,"id":1498,"uuid":1499,"content":1500,"slug":1661,"full_slug":1662,"sort_by_date":48,"position":1663,"tag_list":1664,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":1665,"first_published_at":1496,"release_id":48,"lang":60,"path":1102,"alternates":1666,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1501,"faqs":1502,"title":1494,"topic":1519,"author":709,"content":1534,"category":1642,"schedule":1650,"component":1084,"meta_info":1651,"cover_image":1655,"description":1659,"contributors":1660},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1503,1507,1511,1515],{"_uid":1504,"answer":1505,"question":1506,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1508,"answer":1509,"question":1510,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1512,"answer":1513,"question":1514,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1516,"answer":1517,"question":1518,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1520,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1532,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1533,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1521,"component":39,"meta_info":1529,"block_image":1530,"cover_image":1531,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1522,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1527,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1528,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1523,"component":118,"meta_info":1524,"meta_title":7,"block_image":1525,"cover_image":1526,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":1535},[1536,1540,1545,1565,1570,1574,1579,1582,1586,1598,1603,1616,1621,1625,1630,1639],{"type":730,"content":1537},[1538],{"text":1539,"type":734},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":740,"attrs":1541,"content":1542},{"level":742},[1543],{"text":1544,"type":734},"Practice, Practice, Practice",{"type":730,"content":1546},[1547,1549,1554,1556,1563],{"text":1548,"type":734},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1550,"type":734,"marks":1551},"always",[1552],{"type":1553},"italic",{"text":1555,"type":734}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1557,"type":734,"marks":1558},"mirror",[1559],{"type":772,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"custom":1562,"target":776,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1564,"type":734}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":740,"attrs":1566,"content":1567},{"level":1032},[1568],{"text":1569,"type":734},"Shoulder Touch Drill",{"type":730,"content":1571},[1572],{"text":1573,"type":734},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":740,"attrs":1575,"content":1576},{"level":1032},[1577],{"text":1578,"type":734},"Cobra Bag",{"type":730,"content":1580},[1581],{"text":1509,"type":734},{"type":740,"attrs":1583,"content":1584},{"level":1032},[1585],{"text":1360,"type":734},{"type":730,"content":1587},[1588,1590,1596],{"text":1589,"type":734},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1360,"type":734,"marks":1591},[1592],{"type":772,"attrs":1593},{"href":1594,"uuid":48,"anchor":48,"custom":1595,"target":776,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1597,"type":734}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":740,"attrs":1599,"content":1600},{"level":1032},[1601],{"text":1602,"type":734},"“Free flow” mitt work",{"type":730,"content":1604},[1605,1607,1614],{"text":1606,"type":734},"Free flow ",{"text":1608,"type":734,"marks":1609},"mitt work",[1610],{"type":772,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"custom":1613,"target":776,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1615,"type":734}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":740,"attrs":1617,"content":1618},{"level":1032},[1619],{"text":1620,"type":734},"Think Fast",{"type":730,"content":1622},[1623],{"text":1624,"type":734},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":740,"attrs":1626,"content":1627},{"level":742},[1628],{"text":1629,"type":734},"Train Like a Fighter",{"type":730,"content":1631},[1632,1633,1638],{"text":1452,"type":734},{"text":999,"type":734,"marks":1634},[1635],{"type":772,"attrs":1636},{"href":1457,"uuid":48,"anchor":48,"custom":1637,"target":776,"linktype":13},{},{"text":1461,"type":734},{"type":730,"content":1640},[1641],{"text":1465,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1643,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1648,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1644,"component":118,"meta_info":1645,"meta_title":7,"block_image":1646,"cover_image":1647,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1652,"title":1653,"plugin":43,"description":1654},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1656,"alt":1657,"name":7,"focus":7,"title":1657,"filename":1658,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1489],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1668,"created_at":1669,"published_at":1670,"updated_at":1671,"id":1672,"uuid":1673,"content":1674,"slug":1834,"full_slug":1835,"sort_by_date":48,"position":1836,"tag_list":1837,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":1838,"first_published_at":1839,"release_id":48,"lang":60,"path":1102,"alternates":1840,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1675,"faqs":1676,"title":1668,"topic":1693,"author":709,"content":1708,"category":1816,"schedule":1824,"component":1084,"meta_info":1825,"cover_image":1829,"description":1832,"contributors":1833},"af46e437-bfbd-4a28-91a2-df5259454628",[1677,1681,1685,1689],{"_uid":1678,"answer":1679,"question":1680,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1682,"answer":1683,"question":1684,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1686,"answer":1687,"question":1688,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1690,"answer":1691,"question":1692,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1694,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1706,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1695,"component":39,"meta_info":1703,"block_image":1704,"cover_image":1705,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1697,"component":118,"meta_info":1698,"meta_title":7,"block_image":1699,"cover_image":1700,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":1709},[1710,1723,1728,1732,1737,1741,1755,1760,1773,1778,1782,1795,1799,1803,1812],{"type":730,"content":1711},[1712,1714,1721],{"text":1713,"type":734},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1715,"type":734,"marks":1716},"Strength training",[1717],{"type":772,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"custom":1720,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1722,"type":734}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":740,"attrs":1724,"content":1725},{"level":742},[1726],{"text":1727,"type":734},"Why do Boxers Train Their Neck?",{"type":730,"content":1729},[1730],{"text":1731,"type":734},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":740,"attrs":1733,"content":1734},{"level":742},[1735],{"text":1736,"type":734},"How do Boxers Strength Train Their Neck?",{"type":730,"content":1738},[1739],{"text":1740,"type":734},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":853,"content":1742},[1743,1749],{"type":856,"content":1744},[1745],{"type":730,"content":1746},[1747],{"text":1748,"type":734},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":856,"content":1750},[1751],{"type":730,"content":1752},[1753],{"text":1754,"type":734},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":740,"attrs":1756,"content":1757},{"level":742},[1758],{"text":1759,"type":734},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":730,"content":1761},[1762,1764,1771],{"text":1763,"type":734},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1765,"type":734,"marks":1766},"injury",[1767],{"type":772,"attrs":1768},{"href":1769,"uuid":48,"anchor":48,"custom":1770,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1772,"type":734}," occurring.",{"type":740,"attrs":1774,"content":1775},{"level":742},[1776],{"text":1777,"type":734},"How Often Should Boxers Train Their Neck?",{"type":730,"content":1779},[1780],{"text":1781,"type":734},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":747,"attrs":1783},{"id":1784,"body":1785},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1786],{"_uid":1787,"text":1788,"image":1789,"author":1793,"component":1794},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1790,"alt":1791,"name":7,"focus":7,"title":1791,"filename":1792,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":730,"content":1796},[1797],{"text":1798,"type":734},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":740,"attrs":1800,"content":1801},{"level":742},[1802],{"text":1629,"type":734},{"type":730,"content":1804},[1805,1806,1811],{"text":1452,"type":734},{"text":999,"type":734,"marks":1807},[1808],{"type":772,"attrs":1809},{"href":1457,"uuid":48,"anchor":48,"custom":1810,"target":776,"linktype":13},{},{"text":1461,"type":734},{"type":730,"content":1813},[1814],{"text":1815,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1817,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1822,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1823,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1818,"component":118,"meta_info":1819,"meta_title":7,"block_image":1820,"cover_image":1821,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1826,"title":1827,"plugin":43,"description":1828},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1830,"alt":1791,"name":7,"focus":7,"title":1791,"filename":1831,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1489],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1842,"created_at":1843,"published_at":1844,"updated_at":1845,"id":1846,"uuid":1847,"content":1848,"slug":2246,"full_slug":2247,"sort_by_date":48,"position":2248,"tag_list":2249,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":2250,"first_published_at":2251,"release_id":48,"lang":60,"path":1102,"alternates":2252,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1849,"faqs":1850,"title":1842,"topic":1855,"author":1159,"content":1870,"category":2228,"schedule":1650,"component":1084,"meta_info":2236,"cover_image":2240,"description":2244,"contributors":2245},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1851],{"_uid":1852,"answer":1853,"question":1854,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1856,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1868,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1869,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1857,"component":39,"meta_info":1865,"block_image":1866,"cover_image":1867,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1858,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1863,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1864,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1859,"component":118,"meta_info":1860,"meta_title":7,"block_image":1861,"cover_image":1862,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":1871},[1872,1876,1880,1884,1897,1929,1933,1938,1942,1946,1951,1955,1975,1980,1984,2010,2014,2019,2023,2043,2048,2052,2072,2077,2081,2111,2116,2119,2139,2144,2148,2168,2173,2177,2197,2210,2215,2225],{"type":730,"content":1873},[1874],{"text":1875,"type":734},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":730,"content":1877},[1878],{"text":1879,"type":734},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":730,"content":1881},[1882],{"text":1883,"type":734},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":730,"content":1885},[1886,1888,1895],{"text":1887,"type":734},"With consistent resistance training and ",{"text":1889,"type":734,"marks":1890},"healthy nutrition",[1891],{"type":772,"attrs":1892},{"href":1893,"uuid":48,"anchor":48,"custom":1894,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1896,"type":734},", women can develop strong arm muscles that will empower you to:",{"type":853,"content":1898},[1899,1905,1911,1917,1923],{"type":856,"content":1900},[1901],{"type":730,"content":1902},[1903],{"text":1904,"type":734},"Throw a solid punch",{"type":856,"content":1906},[1907],{"type":730,"content":1908},[1909],{"text":1910,"type":734},"Carry your kids or fur babies",{"type":856,"content":1912},[1913],{"type":730,"content":1914},[1915],{"text":1916,"type":734},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":856,"content":1918},[1919],{"type":730,"content":1920},[1921],{"text":1922,"type":734},"Feel confident in every tank top and sleeveless dress",{"type":856,"content":1924},[1925],{"type":730,"content":1926},[1927],{"text":1928,"type":734},"Haul all those bags from the car to the house in one trip ",{"type":730,"content":1930},[1931],{"text":1932,"type":734},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":740,"attrs":1934,"content":1935},{"level":742},[1936],{"text":1937,"type":734},"Arm Exercises for Women",{"type":730,"content":1939},[1940],{"text":1941,"type":734},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":730,"content":1943},[1944],{"text":1945,"type":734},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":740,"attrs":1947,"content":1948},{"level":1032},[1949],{"text":1950,"type":734},"1. Plank With Bicep Curl",{"type":730,"content":1952},[1953],{"text":1954,"type":734},"Target Muscles: Biceps & Core",{"type":853,"content":1956},[1957,1963,1969],{"type":856,"content":1958},[1959],{"type":730,"content":1960},[1961],{"text":1962,"type":734},"Begin in plank position, holding two dumbbells on the floor",{"type":856,"content":1964},[1965],{"type":730,"content":1966},[1967],{"text":1968,"type":734},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":856,"content":1970},[1971],{"type":730,"content":1972},[1973],{"text":1974,"type":734},"Maintain plank position and repeat with the other arm",{"type":740,"attrs":1976,"content":1977},{"level":1032},[1978],{"text":1979,"type":734},"2. Overhead Tricep Extension",{"type":730,"content":1981},[1982],{"text":1983,"type":734},"Target Muscles: Triceps",{"type":853,"content":1985},[1986,1992,1998,2004],{"type":856,"content":1987},[1988],{"type":730,"content":1989},[1990],{"text":1991,"type":734},"Hold the weight overhead with both hands",{"type":856,"content":1993},[1994],{"type":730,"content":1995},[1996],{"text":1997,"type":734},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":856,"content":1999},[2000],{"type":730,"content":2001},[2002],{"text":2003,"type":734},"Straighten your elbows and extend the weight overhead",{"type":856,"content":2005},[2006],{"type":730,"content":2007},[2008],{"text":2009,"type":734},"Hold the fully extended position for a moment, then repeat slowly",{"type":730,"content":2011},[2012],{"text":2013,"type":734},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":740,"attrs":2015,"content":2016},{"level":1032},[2017],{"text":2018,"type":734},"3. Upright Row ",{"type":730,"content":2020},[2021],{"text":2022,"type":734},"Target Muscles: Traps & Deltoids",{"type":853,"content":2024},[2025,2031,2037],{"type":856,"content":2026},[2027],{"type":730,"content":2028},[2029],{"text":2030,"type":734},"Begin standing with your feet hip-width apart",{"type":856,"content":2032},[2033],{"type":730,"content":2034},[2035],{"text":2036,"type":734},"Lift your barbell or dumbbells straight up toward your chin",{"type":856,"content":2038},[2039],{"type":730,"content":2040},[2041],{"text":2042,"type":734},"Pause at the top of the lift, lower, and repeat",{"type":740,"attrs":2044,"content":2045},{"level":1032},[2046],{"text":2047,"type":734},"4. Lateral Arm Raise",{"type":730,"content":2049},[2050],{"text":2051,"type":734},"Target Muscles: Triceps & Shoulders",{"type":853,"content":2053},[2054,2060,2066],{"type":856,"content":2055},[2056],{"type":730,"content":2057},[2058],{"text":2059,"type":734},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":856,"content":2061},[2062],{"type":730,"content":2063},[2064],{"text":2065,"type":734},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":856,"content":2067},[2068],{"type":730,"content":2069},[2070],{"text":2071,"type":734},"Lower and repeat",{"type":740,"attrs":2073,"content":2074},{"level":1032},[2075],{"text":2076,"type":734},"5. Dumbbell Bench Press",{"type":730,"content":2078},[2079],{"text":2080,"type":734},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":853,"content":2082},[2083,2089,2095,2105],{"type":856,"content":2084},[2085],{"type":730,"content":2086},[2087],{"text":2088,"type":734},"Begin laying on a bench with your feet flat on the floor",{"type":856,"content":2090},[2091],{"type":730,"content":2092},[2093],{"text":2094,"type":734},"Lift the dumbbells to chest height, with your hands facing forward",{"type":856,"content":2096},[2097],{"type":730,"content":2098},[2099,2101],{"text":2100,"type":734},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2102,"type":734,"marks":2103},"(don’t let the dumbbells touch)",[2104],{"type":1553},{"type":856,"content":2106},[2107],{"type":730,"content":2108},[2109],{"text":2110,"type":734},"Lower your arms and repeat",{"type":740,"attrs":2112,"content":2113},{"level":1032},[2114],{"text":2115,"type":734},"6. Tricep Dips",{"type":730,"content":2117},[2118],{"text":1983,"type":734},{"type":853,"content":2120},[2121,2127,2133],{"type":856,"content":2122},[2123],{"type":730,"content":2124},[2125],{"text":2126,"type":734},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":856,"content":2128},[2129],{"type":730,"content":2130},[2131],{"text":2132,"type":734},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":856,"content":2134},[2135],{"type":730,"content":2136},[2137],{"text":2138,"type":734},"Push yourself back up until your arms are almost straight, and repeat",{"type":740,"attrs":2140,"content":2141},{"level":1032},[2142],{"text":2143,"type":734},"7. Decline Push-Up",{"type":730,"content":2145},[2146],{"text":2147,"type":734},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":853,"content":2149},[2150,2156,2162],{"type":856,"content":2151},[2152],{"type":730,"content":2153},[2154],{"text":2155,"type":734},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":856,"content":2157},[2158],{"type":730,"content":2159},[2160],{"text":2161,"type":734},"Brace your core and glutes, and lower yourself down into a push-up",{"type":856,"content":2163},[2164],{"type":730,"content":2165},[2166],{"text":2167,"type":734},"Extend your elbows to push yourself up, and repeat",{"type":740,"attrs":2169,"content":2170},{"level":1032},[2171],{"text":2172,"type":734},"8. Diamond Push-Up",{"type":730,"content":2174},[2175],{"text":2176,"type":734},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":853,"content":2178},[2179,2185,2191],{"type":856,"content":2180},[2181],{"type":730,"content":2182},[2183],{"text":2184,"type":734},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":856,"content":2186},[2187],{"type":730,"content":2188},[2189],{"text":2190,"type":734},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":856,"content":2192},[2193],{"type":730,"content":2194},[2195],{"text":2196,"type":734},"Push yourself back up and repeat",{"type":730,"content":2198},[2199,2201,2208],{"text":2200,"type":734},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2202,"type":734,"marks":2203},"FightCamp Community",[2204],{"type":772,"attrs":2205},{"href":2206,"uuid":48,"anchor":48,"custom":2207,"target":776,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2209,"type":734}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":740,"attrs":2211,"content":2212},{"level":742},[2213],{"text":2214,"type":734},"Train Like a Woman",{"type":730,"content":2216},[2217,2218,2223],{"text":1452,"type":734},{"text":999,"type":734,"marks":2219},[2220],{"type":772,"attrs":2221},{"href":1457,"uuid":48,"anchor":48,"custom":2222,"target":776,"linktype":13},{},{"text":2224,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":2226},[2227],{"text":1465,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2229,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2234,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2230,"component":118,"meta_info":2231,"meta_title":7,"block_image":2232,"cover_image":2233,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":2237,"title":2238,"plugin":43,"description":2239},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2241,"alt":2242,"name":7,"focus":7,"title":2242,"filename":2243,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1489],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2254,"created_at":2255,"published_at":2256,"updated_at":2257,"id":2258,"uuid":2259,"content":2260,"slug":2515,"full_slug":2516,"sort_by_date":48,"position":2517,"tag_list":2518,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":2519,"first_published_at":2256,"release_id":48,"lang":60,"path":1102,"alternates":2520,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2261,"faqs":2262,"title":2254,"topic":2283,"author":2298,"content":2299,"category":2496,"schedule":2504,"component":1084,"meta_info":2505,"cover_image":2509,"description":2513,"contributors":2514},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2263,2267,2271,2275,2279],{"_uid":2264,"answer":2265,"question":2266,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2268,"answer":2269,"question":2270,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2272,"answer":2273,"question":2274,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2276,"answer":2277,"question":2278,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2280,"answer":2281,"question":2282,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2284,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2296,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2297,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2285,"component":39,"meta_info":2293,"block_image":2294,"cover_image":2295,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2286,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2291,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2287,"component":118,"meta_info":2288,"meta_title":7,"block_image":2289,"cover_image":2290,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":2300},[2301,2315,2319,2323,2327,2331,2335,2338,2343,2348,2362,2367,2371,2376,2380,2385,2399,2403,2407,2421,2435,2439,2443,2457,2462,2466,2479,2483,2493],{"type":730,"content":2302},[2303,2305,2313],{"text":2304,"type":734},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2306,"type":734,"marks":2307},"interval training",[2308,2312],{"type":772,"attrs":2309},{"href":2310,"uuid":48,"anchor":48,"custom":2311,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1305},{"text":2314,"type":734}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":730,"content":2316},[2317],{"text":2318,"type":734},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":740,"attrs":2320,"content":2321},{"level":742},[2322],{"text":2266,"type":734},{"type":730,"content":2324},[2325],{"text":2326,"type":734},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":730,"content":2328},[2329],{"text":2330,"type":734},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":740,"attrs":2332,"content":2333},{"level":742},[2334],{"text":2270,"type":734},{"type":730,"content":2336},[2337],{"text":2269,"type":734},{"type":740,"attrs":2339,"content":2340},{"level":742},[2341],{"text":2342,"type":734},"Unique Benefits of HIIT",{"type":740,"attrs":2344,"content":2345},{"level":1032},[2346],{"text":2347,"type":734},"Maximum Effectiveness in Less Time",{"type":730,"content":2349},[2350,2352,2360],{"text":2351,"type":734},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2353,"type":734,"marks":2354},"25-30% more calories",[2355,2359],{"type":772,"attrs":2356},{"href":2357,"uuid":48,"anchor":48,"custom":2358,"target":776,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1305},{"text":2361,"type":734}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":740,"attrs":2363,"content":2364},{"level":1032},[2365],{"text":2366,"type":734},"Tones Muscle",{"type":730,"content":2368},[2369],{"text":2370,"type":734},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":740,"attrs":2372,"content":2373},{"level":1032},[2374],{"text":2375,"type":734},"Adds Variety",{"type":730,"content":2377},[2378],{"text":2379,"type":734},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":740,"attrs":2381,"content":2382},{"level":1032},[2383],{"text":2384,"type":734},"Improves Cardiovascular Health",{"type":730,"content":2386},[2387,2389,2397],{"text":2388,"type":734},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2390,"type":734,"marks":2391},"greater improvements in blood pressure",[2392,2396],{"type":772,"attrs":2393},{"href":2394,"uuid":48,"anchor":48,"custom":2395,"target":776,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1305},{"text":2398,"type":734}," and blood sugar than moderate-intensity workouts. ",{"type":740,"attrs":2400,"content":2401},{"level":742},[2402],{"text":2278,"type":734},{"type":730,"content":2404},[2405],{"text":2406,"type":734},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":730,"content":2408},[2409,2411,2419],{"text":2410,"type":734},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2412,"type":734,"marks":2413},"roadwork",[2414,2418],{"type":772,"attrs":2415},{"href":2416,"uuid":48,"anchor":48,"custom":2417,"target":776,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1305},{"text":2420,"type":734},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":730,"content":2422},[2423,2425,2433],{"text":2424,"type":734},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2426,"type":734,"marks":2427},"HIIT jump rope workout",[2428,2432],{"type":772,"attrs":2429},{"href":2430,"uuid":48,"anchor":48,"custom":2431,"target":776,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1305},{"text":2434,"type":734}," for a full-body cardio blast in just minutes.",{"type":740,"attrs":2436,"content":2437},{"level":742},[2438],{"text":2282,"type":734},{"type":730,"content":2440},[2441],{"text":2442,"type":734},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":730,"content":2444},[2445,2447,2455],{"text":2446,"type":734},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2448,"type":734,"marks":2449},"10 minutes of HIIT boxing",[2450,2454],{"type":772,"attrs":2451},{"href":2452,"uuid":48,"anchor":48,"custom":2453,"target":776,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1305},{"text":2456,"type":734}," and feel the difference with just one workout.",{"type":740,"attrs":2458,"content":2459},{"level":742},[2460],{"text":2461,"type":734},"Hit With HIIT",{"type":730,"content":2463},[2464],{"text":2465,"type":734},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":730,"content":2467},[2468,2470,2478],{"text":2469,"type":734},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2471,"type":734,"marks":2472},"FightCamp’s extensive library of HIIT workouts",[2473,2477],{"type":772,"attrs":2474},{"href":2475,"uuid":48,"anchor":48,"custom":2476,"target":776,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1305},{"text":813,"type":734},{"type":740,"attrs":2480,"content":2481},{"level":742},[2482],{"text":1629,"type":734},{"type":730,"content":2484},[2485,2486,2492],{"text":1452,"type":734},{"text":999,"type":734,"marks":2487},[2488,2491],{"type":772,"attrs":2489},{"href":1457,"uuid":48,"anchor":48,"custom":2490,"target":776,"linktype":13},{},{"type":1305},{"text":2224,"type":734},{"type":730,"content":2494},[2495],{"text":1465,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2497,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2502,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2503,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2498,"component":118,"meta_info":2499,"meta_title":7,"block_image":2500,"cover_image":2501,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2506,"title":2507,"plugin":43,"description":2508},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2510,"alt":2511,"name":7,"focus":7,"title":2511,"filename":2512,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1489],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2522,"created_at":2523,"published_at":2524,"updated_at":2525,"id":2526,"uuid":2527,"content":2528,"slug":2754,"full_slug":2755,"sort_by_date":48,"position":2756,"tag_list":2757,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":2758,"first_published_at":2759,"release_id":48,"lang":60,"path":1102,"alternates":2760,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2529,"faqs":2530,"title":2522,"topic":2551,"author":2566,"content":2567,"category":2738,"schedule":2746,"component":1084,"meta_info":2747,"cover_image":2750,"description":2749,"contributors":2753},"d9342cbc-2f33-448b-95cb-d9141a391216",[2531,2535,2539,2543,2547],{"_uid":2532,"answer":2533,"question":2534,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2536,"answer":2537,"question":2538,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2540,"answer":2541,"question":2542,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2544,"answer":2545,"question":2546,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2548,"answer":2549,"question":2550,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. 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",{"type":730,"content":2583},[2584],{"text":2585,"type":734},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. 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The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":747,"attrs":2633},{"id":2609,"body":2634},[2635],{"url":2636,"_uid":2637,"image":2638,"component":757,"copyright_details":2642},{"id":7,"url":7,"linktype":2613,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2639,"alt":2640,"name":7,"focus":48,"title":2640,"filename":2641,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2643],{"_uid":2644,"link":2645,"title":2647,"component":2648},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2646,"linktype":13,"fieldtype":14,"cached_url":2646},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":730,"content":2650},[2651],{"text":2652,"type":734},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":740,"attrs":2654,"content":2655},{"level":742},[2656],{"text":2542,"type":734},{"type":730,"content":2658},[2659],{"text":2660,"type":734},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":747,"attrs":2662},{"id":2609,"body":2663},[2664],{"url":2665,"_uid":2666,"image":2667,"component":757,"copyright_details":2671},{"id":7,"url":7,"linktype":2613,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2668,"alt":2669,"name":7,"focus":48,"title":2669,"filename":2670,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2672],{"_uid":2673,"link":2674,"title":2676,"component":2648},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2675,"linktype":13,"fieldtype":14,"cached_url":2675},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":730,"content":2678},[2679],{"text":2680,"type":734},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":740,"attrs":2682,"content":2683},{"level":742},[2684],{"text":2685,"type":734},"Levels & Abilities",{"type":730,"content":2687},[2688,2690,2696],{"text":2689,"type":734},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. 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",{"type":740,"attrs":2699,"content":2700},{"level":742},[2701],{"text":2550,"type":734},{"type":747,"attrs":2703},{"id":2609,"body":2704},[2705],{"url":2706,"_uid":2707,"image":2708,"component":757,"copyright_details":2711},{"id":7,"url":7,"linktype":2613,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2709,"alt":2617,"name":7,"focus":48,"title":2617,"filename":2710,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":730,"content":2713},[2714,2716,2722],{"text":2715,"type":734},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. 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As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2739,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2744,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2740,"component":118,"meta_info":2741,"meta_title":7,"block_image":2742,"cover_image":2743,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2748,"title":2522,"plugin":43,"description":2749},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2751,"alt":2522,"name":7,"focus":48,"title":2522,"filename":2752,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1489],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1084,"created_at":2762,"published_at":2763,"updated_at":2764,"id":2765,"uuid":2766,"content":2767,"slug":1084,"full_slug":2788,"sort_by_date":48,"position":446,"tag_list":2789,"is_startpage":9,"parent_id":2790,"meta_data":48,"group_id":2791,"first_published_at":2792,"release_id":48,"lang":60,"path":7,"alternates":2793,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2768,"component":2769,"meta_info":2770,"custom_content_list":2772},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2771,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2773,2778,2783],{"_uid":2774,"label":2775,"value":2776,"dev_id":2777,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2779,"label":2780,"value":2781,"dev_id":2782,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2784,"label":2785,"value":2786,"dev_id":2787,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787013267119]