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With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":705,"alt":695,"name":7,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":721,"content":722},"doc",[723,731,749,764,768,773,789,799,813,823,837,847,852,858,868,872,886,890,898,902,928,932,937,941,945],{"type":724,"attrs":725,"content":727},"heading",{"level":726},2,[728],{"text":729,"type":730},"What’s New on the FightCamp App","text",{"type":732,"content":733},"paragraph",[734,736,747],{"text":735,"type":730},"Hey FightCamp Fam, we have something new for you, and just in time to get a head start on those fitness resolutions! 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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":732,"content":946},[947,949,956],{"text":948,"type":730},"As Mike Tyson said - “",{"text":950,"type":730,"marks":951},"FightCamp",[952],{"type":740,"attrs":953},{"href":954,"uuid":48,"anchor":48,"custom":955,"target":744,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":957,"type":730}," is the next level of training!”",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":959,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":964,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":965,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":960,"component":118,"meta_info":961,"block_image":962,"cover_image":963,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2022-11-30 00:00","article",{"_uid":969,"title":657,"plugin":43,"description":970},"22909de3-2554-40e8-b5b1-ed4494e7b106","Step up your workout game and challenge yourself to reach your fitness goals sooner with the Solo Challenges feature exclusively on the FightCamp App.",{"id":972,"alt":760,"name":7,"focus":7,"title":760,"filename":973,"copyright":7,"fieldtype":50,"is_external_url":9},6548261,"https://a.storyblok.com/f/115220/2400x990/c6374ce3ca/challenge-yourself-with-fightcamp-solo-milestone-challenges.png",[],"challenge-yourself-with-fightcamp-solo-milestone-challenges","blogs/challenge-yourself-with-fightcamp-solo-milestone-challenges",-5450,[979,980],"featured","home-trending",60887917,"070bcf11-45cb-48e6-9ff2-aeac628342bd","2022-11-29T19:58:19.323Z","for-members/{{story.slug}}",[],["Reactive",987],[988,1405,1628,1760,1962,2323],{"name":989,"created_at":990,"published_at":991,"updated_at":992,"id":993,"uuid":994,"content":995,"slug":1398,"full_slug":1399,"sort_by_date":48,"position":1400,"tag_list":1401,"is_startpage":9,"parent_id":981,"meta_data":48,"group_id":1402,"first_published_at":1403,"release_id":48,"lang":60,"path":984,"alternates":1404,"default_full_slug":48,"translated_slugs":48},"How to Start Your FightCamp Workout: Tips & Tricks","2021-11-08T09:32:03.086Z","2022-09-26T19:59:12.699Z","2022-09-26T19:59:12.738Z",83522418,"7e746e7a-c276-4ae0-b3bb-86a0b7a2a4dc",{"_uid":996,"faqs":997,"title":989,"topic":1006,"author":1021,"content":1022,"category":1380,"schedule":1388,"component":967,"meta_info":1389,"cover_image":1392,"description":1391,"contributors":1396,"email_capture":1397},"5bcda300-e6fc-4e42-a0aa-c23987056a2f",[998,1002],{"_uid":999,"answer":1000,"question":1001,"component":670},"8f5c32e5-067b-42fe-9b59-ccb706005308","It’s easy to start your FightCamp workout. 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Need some extra hand wraps and boxing gloves for the family? Check out the ",{"text":950,"type":730,"marks":1895},[1896,1898],{"type":740,"attrs":1897},{"href":954,"uuid":48,"anchor":48,"target":48,"linktype":13},{"type":746},{"text":1900,"type":730}," website and buy what you need.",{"type":724,"attrs":1902,"content":1903},{"level":726},[1904],{"text":1905,"type":730},"Boxing Made For You",{"type":732,"content":1907},[1908],{"text":1909,"type":730},"We believe boxing is the best exercise in the world, and we want you to be able to experience it in the comfort of your home. 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FightCamp 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":732,"content":1927},[1928,1930,1936],{"text":1929,"type":730},"As ",{"text":1931,"type":730,"marks":1932},"Mike Tyson",[1933],{"type":740,"attrs":1934},{"href":1935,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://youtu.be/mXej1RrBiBA",{"text":1937,"type":730}," said - “FightCamp is the next level of training!” ",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1939,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1944,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1945,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1940,"component":118,"meta_info":1941,"block_image":1942,"cover_image":1943,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2022-10-28 00:00",{"_uid":1948,"title":1761,"plugin":43,"description":1949},"f1d4a274-5707-400b-b03b-a7bbbe2413f6","We're introducing new packages, new prices, and a new way to buy a FightCamp gym of your own. See how you can start boxing today for as low as $99!",{"id":1951,"alt":1952,"name":7,"focus":7,"title":1952,"filename":1953,"copyright":7,"fieldtype":50,"is_external_url":9},6242436,"FightCamp - New Home Gym Packages","https://a.storyblok.com/f/115220/2400x990/97c2f944fc/a-new-way-to-buy-a-fightcamp-boxing-kickboxing-home-gym.png",[],"a-new-way-to-buy-a-fightcamp-boxing-kickboxing-home-gym","blogs/a-new-way-to-buy-a-fightcamp-boxing-kickboxing-home-gym",-5310,[979],"1e582078-6033-4da4-8f60-618cd60a37f6","2022-10-28T18:23:33.606Z",[],{"name":1963,"created_at":1964,"published_at":1965,"updated_at":1966,"id":1967,"uuid":1968,"content":1969,"slug":2316,"full_slug":2317,"sort_by_date":48,"position":2318,"tag_list":2319,"is_startpage":9,"parent_id":981,"meta_data":48,"group_id":2320,"first_published_at":2321,"release_id":48,"lang":60,"path":984,"alternates":2322,"default_full_slug":48,"translated_slugs":48},"Step-By-Step: How To Assemble Your Punching Bag and Bag Ring","2021-11-18T09:42:57.134Z","2022-09-26T19:57:14.911Z","2022-09-26T19:57:14.951Z",86216383,"ea519500-b8da-4a19-807c-9f4fc73ab136",{"_uid":1970,"faqs":1971,"title":1988,"topic":1989,"author":2004,"content":2005,"category":2297,"schedule":2305,"component":967,"meta_info":2306,"cover_image":2310,"description":2313,"contributors":2314,"email_capture":2315},"727481ce-ada4-455f-82f5-b5bfbda01e41",[1972,1976,1980,1984],{"_uid":1973,"answer":1974,"question":1975,"component":670},"e4c86288-6ff6-4b77-8da0-3e0fac798f19","First, you will need to fill the base of your bag with either sand or water. Sand is usually preferred as it creates a heavier base as compared to water. With just sand, you can expect the base to weigh about 350 lbs., whereas with just water, the standard base will be about 250 lbs. You may also choose to do a combination of both for an even heavier base. Next you will need to attach the bag to the base. Finally, you can secure the base with a bag ring to ensure stability.","How do you assemble a freestanding punching bag?",{"_uid":1977,"answer":1978,"question":1979,"component":670},"18544d78-bec8-494f-806c-7a76da319c8c","To attach a freestanding heavy bag to its base, follow these steps: 1. Take the bag and lift it directly onto the punching bag stand until it sits flush against the lip of the base. 2. Take the flaps on the bottom of the bag and wrap them over the lip of the base as tightly as you can. 3. Using the attached straps, work each strap through the buckle closest to it and pull tightly to securely fasten the flaps to the base. After following these steps, your bag should be secured on the base. Before testing it with full strikes, shake the bag slightly to ensure everything is properly fastened and attached.","How do I attach my freestanding heavy bag to its base?",{"_uid":1981,"answer":1982,"question":1983,"component":670},"09f24fcd-c15b-47a8-8771-c61baf3bf4df","To assemble a heavy bag ring, follow these steps: 1. Place your bag ring where you want your freestanding heavy bag to sit. 2. Roll your punching bag onto the middle of your bag ring, so that the velcro is exposed on all sides. 3. Place the provided curved pieces flush onto the velcro on all sides.","How do you assemble a heavy bag ring?",{"_uid":1985,"answer":1986,"question":1987,"component":670},"0bbcdb14-58bb-4f64-90f4-002832abd495","While a punching bag ring isn’t completely necessary for your punching bag, it has a number of benefits for your training. First and foremost, a bag ring creates a stable and “locked” position for your heavy bag so it doesn’t slide around when hit. You won’t have to stop in the middle of your boxing training to drag it back into place and reset. Additionally, if you only have a limited amount of space to practice, ensuring that your bag stays in one place, such as on your exercise mat is key.","Why do you need a bag ring?","How to Assemble Your Free Standing Punching Bag and Bag Ring",{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":1990,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":2002,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":2003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":622,"name":623,"category":1991,"component":39,"meta_info":1999,"block_image":2000,"cover_image":2001,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1992,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1997,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1993,"component":118,"meta_info":1994,"block_image":1995,"cover_image":1996,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":625,"title":626,"plugin":43,"description":627},{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":721,"content":2006},[2007,2012,2016,2028,2032,2037,2057,2077,2087,2107,2118,2123,2127,2132,2136,2141,2145,2149,2164,2174,2179,2183,2194,2198,2202,2206,2210,2214,2218,2222,2227,2247,2257,2283,2287],{"type":724,"attrs":2008,"content":2009},{"level":726},[2010],{"text":2011,"type":730},"Punching Bag Set Up",{"type":732,"content":2013},[2014],{"text":2015,"type":730},"Free-standing punching bag assembly is one of the first steps towards taking your boxing training to the next level. While having a heavy bag isn't required for boxing workouts, it can certainly help you improve your power and technique.",{"type":750,"attrs":2017},{"id":2018,"body":2019},"67df3bf3-b41f-4e2e-9460-eb119ab939d8",[2020],{"url":2021,"_uid":2022,"image":2023,"component":762,"copyright_details":2027},{"id":7,"url":7,"linktype":756,"fieldtype":14,"cached_url":7},"i-9745405e-db7f-4909-aeda-0009e292cab4",{"id":2024,"alt":2025,"name":7,"focus":48,"title":2025,"filename":2026,"copyright":7,"fieldtype":50},3417973,"FightCamp - Punching Bag Set Up","https://a.storyblok.com/f/115220/700x1100/8d99b69def/fightcamp-free-standing-heavy-bag.jpeg",[],{"type":732,"content":2029},[2030],{"text":2031,"type":730},"Learning your punching bag set up isn’t difficult, but there are two main parts that are crucial to the punching bag assembly that will be covered in this article: the punching bag and the bag ring. Let’s dive right into the first part.",{"type":724,"attrs":2033,"content":2034},{"level":726},[2035],{"text":2036,"type":730},"How Do I Assemble My Free-standing Punching Bag?",{"type":732,"content":2038},[2039,2041,2045,2051,2055],{"text":2040,"type":730},"A FightCamp ",{"text":1324,"type":730,"marks":2042},[2043],{"type":1219,"attrs":2044},{"class":7},{"text":2046,"type":730,"marks":2047},"punching bag",[2048],{"type":740,"attrs":2049},{"href":2050,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"text":1216,"type":730,"marks":2052},[2053],{"type":1219,"attrs":2054},{"class":7},{"text":2056,"type":730},"comes in two (2) pieces: the punching bag itself and the base. One of the most common questions asked with punching bag assembly is how do you attach a free-standing bag to its base?",{"type":732,"content":2058},[2059,2061,2065,2071,2075],{"text":2060,"type":730},"Here's how to assemble free-standing punching bag: First, you will need to ",{"text":1324,"type":730,"marks":2062},[2063],{"type":1219,"attrs":2064},{"class":7},{"text":2066,"type":730,"marks":2067},"fill the base of your bag",[2068],{"type":740,"attrs":2069},{"href":2070,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/step-by-step-how-to-fill-your-heavy-bag-base",{"text":1216,"type":730,"marks":2072},[2073],{"type":1219,"attrs":2074},{"class":7},{"text":2076,"type":730},"with either sand or water. Sand is usually preferred as it creates a heavier base as compared to water. With just sand, you can expect the base to weigh about 350 lbs., whereas, with just water, the standard base will be about 250 lbs. You may also choose to do a combination of both for an even heavier base.",{"type":750,"attrs":2078},{"id":2018,"body":2079},[2080],{"url":2081,"_uid":2082,"image":2083,"component":762,"copyright_details":2086},{"id":7,"url":7,"linktype":756,"fieldtype":14,"cached_url":7},"i-04feac05-6ce8-4bc3-8712-5feb981a66ad",{"id":2084,"alt":2025,"name":7,"focus":48,"title":2025,"filename":2085,"copyright":7,"fieldtype":50},3417974,"https://a.storyblok.com/f/115220/1380x700/c385807950/fightcamp-free-standing-heavy-bag-base.jpeg",[],{"type":732,"content":2088},[2089,2091,2097,2099,2105],{"text":2090,"type":730},"After filling the base, the FightCamp punching bag assembly can be completed in three (3) easy steps. Follow along with FightCamp Trainers ",{"text":2092,"type":730,"marks":2093},"Aaron Swenson",[2094],{"type":740,"attrs":2095},{"href":2096,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":2098,"type":730}," and ",{"text":2100,"type":730,"marks":2101},"Flo Master",[2102],{"type":740,"attrs":2103},{"href":2104,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{"text":2106,"type":730}," as they show you how it’s done:",{"type":750,"attrs":2108},{"id":2018,"body":2109},[2110],{"_uid":2111,"link":2112,"image":2114,"title":2116,"component":1140},"i-18f29a1c-a41d-41d9-b58a-cdb1416dd0b6",{"id":7,"url":2113,"linktype":13,"fieldtype":14,"cached_url":2113},"https://youtu.be/5s-2veh0mN0",{"id":2115,"alt":2116,"name":7,"focus":48,"title":2116,"filename":2117,"copyright":7,"fieldtype":50},3417968,"Freestanding Heavy Bag Assembly Guide | FightCamp How-To","https://a.storyblok.com/f/115220/1244x700/544f4a5c9e/freestanding-heavy-bag-assembly-guide-fightcamp-how-to_youtube_video.jpeg",{"type":724,"attrs":2119,"content":2120},{"level":854},[2121],{"text":2122,"type":730},"Step 1",{"type":732,"content":2124},[2125],{"text":2126,"type":730},"Take the bag and lift it directly onto the punching bag stand until it sits flush against the lip of the base.",{"type":724,"attrs":2128,"content":2129},{"level":854},[2130],{"text":2131,"type":730},"Step 2",{"type":732,"content":2133},[2134],{"text":2135,"type":730},"Take the flaps on the bottom of the bag and wrap them over the lip of the base as tightly as you can.",{"type":724,"attrs":2137,"content":2138},{"level":854},[2139],{"text":2140,"type":730},"Step 3",{"type":732,"content":2142},[2143],{"text":2144,"type":730},"Using the attached straps, work each strap through the buckle closest to it and pull tightly to securely fasten the flaps to the base.",{"type":732,"content":2146},[2147],{"text":2148,"type":730},"After following these steps, your bag should be secured on the base. Before testing it with full strikes, shake the bag slightly to ensure everything is properly fastened and attached.",{"type":732,"content":2150},[2151,2153,2157,2162],{"text":2152,"type":730},"Now that your punching bag is attached to the base, you want to make sure that it is stable by stabilizing it with your bag ring (included in the ",{"text":1324,"type":730,"marks":2154},[2155],{"type":1219,"attrs":2156},{"class":7},{"text":2158,"type":730,"marks":2159},"FightCamp equipment package",[2160],{"type":740,"attrs":2161},{"href":1352,"uuid":48,"anchor":48,"target":744,"linktype":48},{"text":2163,"type":730},").",{"type":750,"attrs":2165},{"id":2018,"body":2166},[2167],{"url":2168,"_uid":2169,"image":2170,"component":762,"copyright_details":2173},{"id":7,"url":7,"linktype":756,"fieldtype":14,"cached_url":7},"i-d54f0d78-0b75-4d29-a514-255329c13ed1",{"id":2171,"alt":2025,"name":7,"focus":48,"title":2025,"filename":2172,"copyright":7,"fieldtype":50},3417975,"https://a.storyblok.com/f/115220/1380x700/4509f74805/fightcamp-free-standing-heavy-bag-ring.jpeg",[],{"type":724,"attrs":2175,"content":2176},{"level":726},[2177],{"text":2178,"type":730},"How Do I Assemble My Punching Bag Ring?",{"type":732,"content":2180},[2181],{"text":2182,"type":730},"Assembling the heavy bag ring is easy and can be done in less than a minute.",{"type":750,"attrs":2184},{"id":2018,"body":2185},[2186],{"_uid":2187,"link":2188,"image":2190,"title":2192,"component":1140},"i-4864b904-731e-4b8a-aa21-b4c92c9a6bbe",{"id":7,"url":2189,"linktype":13,"fieldtype":14,"cached_url":2189},"https://youtu.be/4jdItizZ2Zg",{"id":2191,"alt":2192,"name":7,"focus":48,"title":2192,"filename":2193,"copyright":7,"fieldtype":50},3417969,"Step by Step Guide To Building Your Heavy Bag Ring | Stabilize Your Boxing Bag","https://a.storyblok.com/f/115220/1244x700/82918885a6/step-by-step-guide-to-building-your-heavy-bag-ring-stabilize-your-boxing-bag_youtube_video.jpeg",{"type":724,"attrs":2195,"content":2196},{"level":854},[2197],{"text":2122,"type":730},{"type":732,"content":2199},[2200],{"text":2201,"type":730},"Place your bag ring where you want your free-standing heavy bag to sit.",{"type":724,"attrs":2203,"content":2204},{"level":854},[2205],{"text":2131,"type":730},{"type":732,"content":2207},[2208],{"text":2209,"type":730},"Roll your punching bag onto the middle of your bag ring, so that the velcro is exposed on all sides.",{"type":724,"attrs":2211,"content":2212},{"level":854},[2213],{"text":2140,"type":730},{"type":732,"content":2215},[2216],{"text":2217,"type":730},"Place the provided curved pieces flush onto the velcro on all sides.",{"type":732,"content":2219},[2220],{"text":2221,"type":730},"Just like that, your bag ring is all assembled! You can now punch or kick your bag as hard as you like without having to worry about it shuffling all over the place.",{"type":724,"attrs":2223,"content":2224},{"level":726},[2225],{"text":2226,"type":730},"Why Do You Need a Bag Ring?",{"type":732,"content":2228},[2229,2231,2235,2241,2245],{"text":2230,"type":730},"While a punching bag ring isn’t completely necessary for your punching bag set up, it has a number of benefits for your training. First and foremost, a bag ring creates a stable and “locked” position for your heavy bag so it doesn’t slide around when hit. You won’t have to stop in the middle of your boxing workout to drag it back into place and reset. Additionally, if you only have a limited amount of space to practice, ensuring that your bag stays in one place, such as on your ",{"text":1324,"type":730,"marks":2232},[2233],{"type":1219,"attrs":2234},{"class":7},{"text":2236,"type":730,"marks":2237},"exercise mat",[2238],{"type":740,"attrs":2239},{"href":2240,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/step-by-step-how-to-set-up-your-fightcamp-exercise-mat",{"text":1216,"type":730,"marks":2242},[2243],{"type":1219,"attrs":2244},{"class":7},{"text":2246,"type":730},"is key.",{"type":750,"attrs":2248},{"id":2018,"body":2249},[2250],{"url":2251,"_uid":2252,"image":2253,"component":762,"copyright_details":2256},{"id":7,"url":7,"linktype":756,"fieldtype":14,"cached_url":7},"i-4d9440a6-22eb-49d6-9f65-e7dfcc79de61",{"id":2254,"alt":2025,"name":7,"focus":48,"title":2025,"filename":2255,"copyright":7,"fieldtype":50},3417976,"https://a.storyblok.com/f/115220/700x1100/b5c9aa0498/fightcamp-free-standing-heavy-bag-ring-and-base-on-mat.jpeg",[],{"type":732,"content":2258},[2259,2261,2265,2267,2271,2277,2281],{"text":2260,"type":730},"Once you have both your punching bag set up and your bag ring assembled, you can begin your training by downloading the ",{"text":737,"type":730,"marks":2262},[2263],{"type":740,"attrs":2264},{"href":1156,"uuid":48,"anchor":48,"target":744,"linktype":13},{"text":2266,"type":730}," and also check out our ",{"text":1324,"type":730,"marks":2268},[2269],{"type":1219,"attrs":2270},{"class":7},{"text":2272,"type":730,"marks":2273},"blog",[2274],{"type":740,"attrs":2275},{"href":2276,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1216,"type":730,"marks":2278},[2279],{"type":1219,"attrs":2280},{"class":7},{"text":2282,"type":730},"and YouTube channel for more resources on building your skills and technique. ",{"type":724,"attrs":2284,"content":2285},{"level":726},[2286],{"text":936,"type":730},{"type":732,"content":2288},[2289,2291,2295],{"text":2290,"type":730},"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":950,"type":730,"marks":2292},[2293],{"type":740,"attrs":2294},{"href":954,"uuid":48,"anchor":48,"target":744,"linktype":13},{"text":2296,"type":730}," 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. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":2298,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":2303,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":2304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":2299,"component":118,"meta_info":2300,"block_image":2301,"cover_image":2302,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2022-08-03 00:00",{"_uid":2307,"title":2308,"plugin":43,"description":2309},"d8aaf5b4-0fcf-46f7-a7a6-1fc2aa55be7b","Step-By-Step: Bag Ring and Punching Bag Set Up | FightCamp","With FightCamp, punching bag set up has never been easier. Learn exactly how to assemble your free standing punching bag and bag ring in 6 easy steps.",{"id":2311,"alt":2025,"name":7,"focus":48,"title":2025,"filename":2312,"copyright":7,"fieldtype":50},3417967,"https://a.storyblok.com/f/115220/2400x990/b92d7f4031/step-by-step-how-to-assemble-your-punching-bag-and-bag-ring.jpeg","FightCamp Trainers show you how to assemble your punching bag and bag ring in 6 easy steps. Set up your boxing equipment and start training towards your goals!",[],[],"step-by-step-how-to-assemble-your-punching-bag-and-bag-ring","blogs/step-by-step-how-to-assemble-your-punching-bag-and-bag-ring",-1770,[979],"6ec08a81-8f4d-430a-87d7-28c749b551c8","2022-03-24T23:00:00.000Z",[],{"name":2324,"created_at":2325,"published_at":2326,"updated_at":2327,"id":2328,"uuid":2329,"content":2330,"slug":2736,"full_slug":2737,"sort_by_date":48,"position":2738,"tag_list":2739,"is_startpage":9,"parent_id":981,"meta_data":48,"group_id":2740,"first_published_at":2326,"release_id":48,"lang":60,"path":48,"alternates":2741,"default_full_slug":48,"translated_slugs":48},"Train Smarter, Recover Faster: Using Heart Rate Zones","2025-11-04T18:04:11.133Z","2025-11-05T19:42:09.808Z","2025-11-05T19:42:09.828Z",108912030280432,"fcf00afe-f982-4383-9f5c-c4b066898d30",{"_uid":1413,"faqs":2331,"title":2324,"topic":2332,"author":700,"content":2347,"category":2718,"schedule":2726,"component":967,"meta_info":2727,"cover_image":2729,"description":2734,"contributors":2735},[],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":2333,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":2345,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":2346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":594,"name":595,"category":2334,"component":39,"meta_info":2342,"block_image":2343,"cover_image":2344,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":2335,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":2340,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":2341,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":2336,"component":118,"meta_info":2337,"block_image":2338,"cover_image":2339,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":597,"title":598,"plugin":43,"description":599},{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2348},[2349,2354,2365,2377,2379,2392,2397,2408,2413,2420,2425,2430,2432,2444,2449,2454,2535,2540,2545,2550,2597,2602,2613,2624,2682,2693,2698,2703,2708],{"type":724,"attrs":2350,"content":2351},{"level":1144,"textAlign":48},[2352],{"text":2353,"type":730},"Introducing Live Heart Rate Zone Feedback",{"type":732,"attrs":2355,"content":2356},{"textAlign":48},[2357,2359,2363],{"text":2358,"type":730},"When fighters talk about being “in shape,” they’re talking about ",{"text":2360,"type":730,"marks":2361},"how efficiently their body can use oxygen",[2362],{"type":1490},{"text":2364,"type":730}," — how quickly the heart can deliver oxygen-rich blood to the muscles and recover afterward. A fit boxer doesn’t just throw more punches; they recover faster between rounds.",{"type":732,"attrs":2366,"content":2367},{"textAlign":48},[2368,2370,2375],{"text":2369,"type":730},"The faster your heart rate drops during rest or between intervals, the better your cardiovascular conditioning. That’s why we’ve enhanced FightCamp’s Heart Rate feature to include",{"text":2371,"type":730,"marks":2372}," Live and Post-workout HR Zone feedback",[2373],{"type":2374},"italic",{"text":2376,"type":730},". Now, you can visualize your conditioning in real time and train to recover efficiently.",{"type":732,"attrs":2378},{"textAlign":48},{"type":750,"attrs":2380},{"id":2381,"body":2382},"3132a9f2-8e17-4279-b965-81185545a65a",[2383],{"url":2384,"_uid":2385,"image":2386,"component":762,"copyright_details":2391},{"id":7,"url":7,"linktype":756,"fieldtype":14,"cached_url":7},"i-0ae08d13-36a9-4973-92b5-adf672abf829",{"id":2387,"alt":2388,"name":7,"focus":7,"title":7,"source":7,"filename":2389,"copyright":7,"fieldtype":50,"meta_data":2390,"is_external_url":9},109286784669180,"Smartphone screen showing a \"Burnout Workout\" session with heart rate graph, peak HR 157 BPM, avg HR 128 BPM, and 253 calories burned.","https://a.storyblok.com/f/115220/535x972/e5c5acb456/hrzones-screen-shot.png",{"alt":2388,"title":7,"source":7,"copyright":7},[],{"type":724,"attrs":2393,"content":2394},{"level":726,"textAlign":48},[2395],{"text":2396,"type":730},"How to Calculate Your Max Heart Rate (HR Max)",{"type":732,"attrs":2398,"content":2399},{"textAlign":48},[2400,2402,2406],{"text":2401,"type":730},"Before you can understand your zones, you need to estimate your ",{"text":2403,"type":730,"marks":2404},"maximum heart rate",[2405],{"type":1490},{"text":2407,"type":730}," — the highest number of beats per minute your heart can handle during all-out effort.",{"type":732,"attrs":2409,"content":2410},{"textAlign":48},[2411],{"text":2412,"type":730},"A simple formula:",{"type":732,"attrs":2414,"content":2415},{"textAlign":48},[2416],{"text":2417,"type":730,"marks":2418},"HR Max = 220 - your age",[2419],{"type":1490},{"type":732,"attrs":2421,"content":2422},{"textAlign":48},[2423],{"text":2424,"type":730},"It’s a rough estimate (individual results vary), but it’s a strong starting point for tracking your training intensity.",{"type":724,"attrs":2426,"content":2427},{"level":726,"textAlign":48},[2428],{"text":2429,"type":730},"The Five Heart Rate Zones Explained",{"type":732,"attrs":2431},{"textAlign":48},{"type":750,"attrs":2433},{"id":2381,"body":2434},[2435],{"url":2436,"_uid":2437,"image":2438,"component":762,"copyright_details":2443},{"id":7,"url":7,"linktype":756,"fieldtype":14,"cached_url":7},"i-e62a784c-337d-4bde-91d4-17f1a67f0614",{"id":2439,"alt":2440,"name":7,"focus":7,"title":7,"source":7,"filename":2441,"copyright":7,"fieldtype":50,"meta_data":2442,"is_external_url":9},109269641249965,"Table showing heart rate zones, their % of HR max, feelings, training focus, and systems trained, from Zone 1 (50-60%) to Zone 5 (90-100%).","https://a.storyblok.com/f/115220/1552x1268/5df0c6eb11/hr-explained.png",{"alt":2440,"title":7,"source":7,"copyright":7},[],{"type":732,"attrs":2445,"content":2446},{"textAlign":48},[2447],{"text":2448,"type":730},"Each zone trains a specific metabolic system; from building a strong aerobic base to developing that knockout-level explosiveness. A well-rounded boxer moves through all of them across training cycles.",{"type":724,"attrs":2450,"content":2451},{"level":726,"textAlign":48},[2452],{"text":2453,"type":730},"How to Use Heart Rate Zones in Boxing Training",{"type":774,"content":2455},[2456,2489,2511],{"type":777,"content":2457},[2458,2465],{"type":732,"attrs":2459,"content":2460},{"textAlign":48},[2461],{"text":2462,"type":730,"marks":2463},"Zones 1–2",[2464],{"type":1490},{"type":774,"content":2466},[2467,2478],{"type":777,"content":2468},[2469],{"type":732,"attrs":2470,"content":2471},{"textAlign":48},[2472,2476],{"text":2473,"type":730,"marks":2474},"Warm-Up:",[2475],{"type":1490},{"text":2477,"type":730}," Prime your body without burning energy. FightCamp’s Dynamic Warmups are designed to raise your HR gradually.",{"type":777,"content":2479},[2480],{"type":732,"attrs":2481,"content":2482},{"textAlign":48},[2483,2487],{"text":2484,"type":730,"marks":2485},"Recovery (Zone 1–2):",[2486],{"type":1490},{"text":2488,"type":730}," Use between-round rests or cooldowns to bring your heart rate down. The faster it drops, the fitter you are.",{"type":777,"content":2490},[2491,2498],{"type":732,"attrs":2492,"content":2493},{"textAlign":48},[2494],{"text":2495,"type":730,"marks":2496},"Zones 2–3",[2497],{"type":1490},{"type":774,"content":2499},[2500],{"type":777,"content":2501},[2502],{"type":732,"attrs":2503,"content":2504},{"textAlign":48},[2505,2509],{"text":2506,"type":730,"marks":2507},"Skill & Endurance Focus:",[2508],{"type":1490},{"text":2510,"type":730}," Maintain a steady rhythm during long sessions — these zones are common during learning modes or medium intensity exercises like coasts, and steady body weight resistance training.",{"type":777,"content":2512},[2513,2520],{"type":732,"attrs":2514,"content":2515},{"textAlign":48},[2516],{"text":2517,"type":730,"marks":2518},"Zone 4–5",[2519],{"type":1490},{"type":774,"content":2521},[2522],{"type":777,"content":2523},[2524,2533],{"type":732,"attrs":2525,"content":2526},{"textAlign":48},[2527,2531],{"text":2528,"type":730,"marks":2529},"Power and Speed Bursts:",[2530],{"type":1490},{"text":2532,"type":730}," Go all-in on short bursts — heavy bag sprints, burnout drills, or intense conditioning. This is where you simulate fight intensity.",{"type":732,"attrs":2534},{"textAlign":48},{"type":724,"attrs":2536,"content":2537},{"level":726,"textAlign":48},[2538],{"text":2539,"type":730},"How to Lower Your Heart Rate During Recovery",{"type":732,"attrs":2541,"content":2542},{"textAlign":48},[2543],{"text":2544,"type":730},"Your recovery intervals are where champions are made. Between rounds or combinations, controlling your heart rate helps you maintain performance over time.",{"type":732,"attrs":2546,"content":2547},{"textAlign":48},[2548],{"text":2549,"type":730},"Try these methods during your rest periods:",{"type":1142,"attrs":2551,"content":2552},{"order":1144},[2553,2564,2575,2586],{"type":777,"content":2554},[2555],{"type":732,"attrs":2556,"content":2557},{"textAlign":48},[2558,2562],{"text":2559,"type":730,"marks":2560},"Breathe Deep and Slow",[2561],{"type":1490},{"text":2563,"type":730}," — Inhale through your nose for 4 seconds, exhale through your mouth for 6. Controlled breathing activates your parasympathetic nervous system, signaling your heart to slow down.",{"type":777,"content":2565},[2566],{"type":732,"attrs":2567,"content":2568},{"textAlign":48},[2569,2573],{"text":2570,"type":730,"marks":2571},"Relax the Shoulders",[2572],{"type":1490},{"text":2574,"type":730}," — Tension keeps your heart rate elevated. Drop your shoulders, unclench your fists, and reset.",{"type":777,"content":2576},[2577],{"type":732,"attrs":2578,"content":2579},{"textAlign":48},[2580,2584],{"text":2581,"type":730,"marks":2582},"Move Lightly",[2583],{"type":1490},{"text":2585,"type":730}," — Keep your feet or hands moving at a low pace. Gentle motion promotes circulation and prevents stiffness while still helping your heart rate taper down.",{"type":777,"content":2587},[2588],{"type":732,"attrs":2589,"content":2590},{"textAlign":48},[2591,2595],{"text":2592,"type":730,"marks":2593},"Stay Mentally Calm",[2594],{"type":1490},{"text":2596,"type":730}," — Visualize control. The ability to lower your heart rate between rounds is as much mental as physical — composure is conditioning.",{"type":724,"attrs":2598,"content":2599},{"level":726,"textAlign":48},[2600],{"text":2601,"type":730},"How Heart Rate Zones Help Measure Calories Burned",{"type":732,"attrs":2603,"content":2604},{"textAlign":48},[2605,2607,2611],{"text":2606,"type":730},"When it comes to tracking calories, your ",{"text":2608,"type":730,"marks":2609},"heart rate",[2610],{"type":1490},{"text":2612,"type":730}," is one of the most accurate indicators of how hard your body’s working. The higher your heart rate, the more energy your body demands — and the more calories you burn.",{"type":732,"attrs":2614,"content":2615},{"textAlign":48},[2616,2618,2622],{"text":2617,"type":730},"Your ",{"text":2619,"type":730,"marks":2620},"Heart Rate Zones",[2621],{"type":1490},{"text":2623,"type":730}," give context to that effort:",{"type":774,"content":2625},[2626,2643,2660],{"type":777,"content":2627},[2628],{"type":732,"attrs":2629,"content":2630},{"textAlign":48},[2631,2635,2637,2641],{"text":2632,"type":730,"marks":2633},"Lower Zones (1–2):",[2634],{"type":1490},{"text":2636,"type":730}," Your body primarily uses ",{"text":2638,"type":730,"marks":2639},"fat",[2640],{"type":1490},{"text":2642,"type":730}," as its fuel source. These zones burn fewer calories per minute, but they’re efficient for long-duration training and improving endurance.",{"type":777,"content":2644},[2645],{"type":732,"attrs":2646,"content":2647},{"textAlign":48},[2648,2652,2654,2658],{"text":2649,"type":730,"marks":2650},"Middle Zones (3–4):",[2651],{"type":1490},{"text":2653,"type":730}," Your body shifts toward burning a mix of ",{"text":2655,"type":730,"marks":2656},"carbs and fat",[2657],{"type":1490},{"text":2659,"type":730},". You’re working harder, breathing heavier, and your calorie burn ramps up.",{"type":777,"content":2661},[2662],{"type":732,"attrs":2663,"content":2664},{"textAlign":48},[2665,2669,2671,2675,2677,2681],{"text":2666,"type":730,"marks":2667},"High Zone (5):",[2668],{"type":1490},{"text":2670,"type":730}," At peak intensity, you’re burning mostly ",{"text":2672,"type":730,"marks":2673},"carbohydrates",[2674],{"type":1490},{"text":2676,"type":730},", and your body keeps burning extra calories even after the workout ends — known as the ",{"text":2678,"type":730,"marks":2679},"afterburn effect (EPOC)",[2680],{"type":1490},{"text":1034,"type":730},{"type":732,"attrs":2683,"content":2684},{"textAlign":48},[2685,2687,2691],{"text":2686,"type":730},"Because your heart rate reflects your ",{"text":2688,"type":730,"marks":2689},"oxygen consumption (VO₂)",[2690],{"type":1490},{"text":2692,"type":730},", fitness devices and smart trackers can estimate calories burned by analyzing how long you spent in each zone relative to your HR Max, age, weight, and gender.",{"type":724,"attrs":2694,"content":2695},{"level":726,"textAlign":48},[2696],{"text":2697,"type":730},"Why Heart Rate Data Matters",{"type":732,"attrs":2699,"content":2700},{"textAlign":48},[2701],{"text":2702,"type":730},"Tracking heart rate zones transforms your boxing training from guesswork into strategy. It shows when you’re pushing too hard, when you can go further, and when your recovery needs work.",{"type":732,"attrs":2704,"content":2705},{"textAlign":48},[2706],{"text":2707,"type":730},"The best fighters aren’t just powerful — they’re efficient. Their heart knows the rhythm just as well as their hands do.",{"type":732,"attrs":2709,"content":2710},{"textAlign":48},[2711,2713,2716],{"text":2712,"type":730},"By understanding and training within your ",{"text":2619,"type":730,"marks":2714},[2715],{"type":1490},{"text":2717,"type":730},", you’ll learn how to push your limits — and pull back just enough to do it again tomorrow.",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":2719,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":2724,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":2725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":2720,"component":118,"meta_info":2721,"block_image":2722,"cover_image":2723,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2025-11-04 00:00",{"_uid":1612,"title":2324,"plugin":43,"description":2728},"Learn how heart rate zones shape your boxing performance. Discover how to train smarter, recover faster, and build a fighter’s endurance.",{"id":2730,"alt":2731,"name":7,"focus":7,"title":7,"source":7,"filename":2732,"copyright":7,"fieldtype":50,"meta_data":2733,"is_external_url":9},109269154686110,"A person exercising with an overlay of a heart rate graph showing fluctuations, peaking at 160 bpm. A digital display shows 120 bpm.","https://a.storyblok.com/f/115220/1200x500/735977893c/header1200500.jpg",{"alt":2731,"title":7,"source":7,"copyright":7},"Your heart’s the best coach you’ve got — learn to listen to it.",[],"train-smarter-recover-faster-using-heart-rate-zones","blogs/train-smarter-recover-faster-using-heart-rate-zones",-5920,[],"50a8f2e8-a1c0-48ca-9152-835eb80fa1ce",[],{"name":967,"created_at":2743,"published_at":2744,"updated_at":2745,"id":2746,"uuid":2747,"content":2748,"slug":967,"full_slug":2769,"sort_by_date":48,"position":446,"tag_list":2770,"is_startpage":9,"parent_id":2771,"meta_data":48,"group_id":2772,"first_published_at":2773,"release_id":48,"lang":60,"path":7,"alternates":2774,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2749,"component":2750,"meta_info":2751,"custom_content_list":2753},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2752,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2754,2759,2764],{"_uid":2755,"label":2756,"value":2757,"dev_id":2758,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2760,"label":2761,"value":2762,"dev_id":2763,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2765,"label":2766,"value":2767,"dev_id":2768,"component":730},"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",[],1785892901836]