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If you live together, you can try a great partner workout at home using boxing mitts (also called pads), or you can alternate on the bag (or each hit from one side). If you are not in the same household, you can challenge a partner to a virtual workout. FightCamp’s VS Mode allows you to invite a partner to a competitive fight, where you are both trying to beat each other’s stats. A little healthy competition can be a lot of fun!","How do I practice boxing with a partner?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"57c85240-de2b-453b-9979-a1ac0d5f28f0","You can practice sparring with a partner by each alternating on the bag, or with gloves and boxing mitts. Any punching with mitts should be done at about 50 percent power, especially if you are just learning to spar. Start with less complex boxing punch combinations until you are both confident with using the mitts.","How can I practice sparring with a partner?",{"_uid":676,"answer":677,"question":678,"component":670},"19a8954f-e45f-44b4-815a-ac934be349bb","Good partner boxing drills should be relatively simple to start, incorporating easier exercises you would do in any beginner boxing workout. This ensures both partners are at a level they are comfortable with until they both become more advanced – something they can work on together as a mutual goal.","What are good partner boxing drills?",{"_uid":680,"answer":681,"question":682,"component":670},"f75f1b3d-078f-49f6-9af9-714dde1a6a5f","Some boxing drills that you can do with a partner are drills where you switch back and forth between HIIT conditioning exercises and punch combination drills. While one partner hits the heavy bag, the other partner can be performing a HIIT exercise--then you switch. This way, you both get boxing training in as well as HIIT conditioning. Another boxing drill that you can do with your partner is standing on either side of the heavy bag and performing punch combinations simultaneously, challenging each other to a punch goal or keeping synchronized. Finally, you can practice sparring with each other using boxing mitts.","What are boxing drills I can do with my partner?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":684,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":717,"full_slug":718,"sort_by_date":48,"position":635,"tag_list":719,"is_startpage":9,"parent_id":720,"meta_data":48,"group_id":721,"first_published_at":722,"release_id":48,"lang":60,"path":48,"alternates":723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":712,"social_link_youtube":713,"social_link_facebook":714,"social_link_linkedin":7,"social_link_instagram":715,"social_link_pinterest":716},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. 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":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"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":725,"content":726},"doc",[727,733,737,741,748,752,777,782,785,790,793,798,802,807,835,840,872,877,915,920,926,946,951,971,976,996],{"type":728,"content":729},"paragraph",[730],{"text":731,"type":732},"Exercising with a partner can be beneficial both physically and mentally. It is a great way to keep each other motivated and push each other to workout harder. At the same time, exercising together is a wonderful way to deepen your relationship or friendship.","text",{"type":728,"content":734},[735],{"text":736,"type":732},"Partner boxing drills can be especially fun for couples. Not only is it an unbeatable stress reliever and a seriously fun way to challenge each other, but it can also improve communication and trust.",{"type":728,"content":738},[739],{"text":740,"type":732},"This Valentine’s Day consider trying something new and different – have some healthy fun with a few partner boxing combos.",{"type":742,"attrs":743,"content":745},"heading",{"level":744},2,[746],{"text":747,"type":732},"How Do I Practice Boxing With a Partner?",{"type":728,"content":749},[750],{"text":751,"type":732},"There are a few different ways to practice boxing with a partner. 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A little healthy competition can be a lot of fun!",{"type":742,"attrs":778,"content":779},{"level":744},[780],{"text":781,"type":732},"How Can I Practice Sparring With a Partner?",{"type":728,"content":783},[784],{"text":673,"type":732},{"type":742,"attrs":786,"content":787},{"level":744},[788],{"text":789,"type":732},"What Are Good Partner Boxing Drills?",{"type":728,"content":791},[792],{"text":677,"type":732},{"type":742,"attrs":794,"content":795},{"level":744},[796],{"text":797,"type":732},"What Are Boxing Drills I Can Do With My Partner?",{"type":728,"content":799},[800],{"text":801,"type":732},"Above all, partner workouts are a great opportunity to challenge your partner and yourself. 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Nothing beats having someone in your corner motivating you to push yourself. Even having that little extra rush of competition can make anyone step up their game. Boxing partner workouts can also be a great trust-building exercise, making them a wonderful bonding opportunity for couples.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1001,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1006,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1007,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1002,"component":118,"meta_info":1003,"meta_title":7,"block_image":1004,"cover_image":1005,"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},[],[],"2021-02-05 00:00","article",{"_uid":1011,"title":1012,"plugin":43,"description":1013},"d98d930d-e47f-4992-95af-786973412743","20-Minute At-Home PARTNER BOXING Workout","Partner boxing workouts are a great way for couples and friends to improve their boxing skills. Here’s a 20 minute partner boxing workout suited to all levels.",{"id":1015,"alt":657,"name":7,"focus":48,"title":657,"filename":1016,"copyright":7,"fieldtype":50},3396940,"https://a.storyblok.com/f/115220/2400x990/2eac6dda42/20-minute-at-home-partner-boxing-workout.jpg",[],"20-minute-at-home-partner-boxing-workout","blogs/20-minute-at-home-partner-boxing-workout",-920,[],60887917,"9bf781b5-8aba-4cc9-a39a-f542eb36c65b","2021-02-05T13:13:00.000Z",[],["Reactive",1027],[1028,1328,1710,2121,2467,2706],{"name":1029,"created_at":1030,"published_at":1031,"updated_at":1032,"id":1033,"uuid":1034,"content":1035,"slug":1319,"full_slug":1320,"sort_by_date":48,"position":1321,"tag_list":1322,"is_startpage":9,"parent_id":1022,"meta_data":48,"group_id":1324,"first_published_at":1325,"release_id":48,"lang":60,"path":1326,"alternates":1327,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1036,"faqs":1037,"title":1050,"topic":1051,"author":1066,"content":1067,"category":1300,"schedule":1308,"component":1009,"meta_info":1309,"cover_image":1313,"description":1317,"contributors":1318},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1038,1042,1046],{"_uid":1039,"answer":1040,"question":1041,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1043,"answer":1044,"question":1045,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1047,"answer":1048,"question":1049,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1052,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1064,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1065,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1053,"component":39,"meta_info":1061,"block_image":1062,"cover_image":1063,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1054,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1059,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1060,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1055,"component":118,"meta_info":1056,"meta_title":7,"block_image":1057,"cover_image":1058,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":725,"content":1068},[1069,1073,1078,1093,1108,1113,1133,1137,1142,1159,1163,1183,1187,1192,1207,1211,1216,1240,1245,1259,1263,1277,1282,1296],{"type":728,"content":1070},[1071],{"text":1072,"type":732},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":742,"attrs":1074,"content":1075},{"level":744},[1076],{"text":1077,"type":732},"Floyd “Money” Mayweather Jr.",{"type":1079,"attrs":1080},"blok",{"id":1081,"body":1082},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1083],{"url":1084,"_uid":1086,"image":1087,"component":1091,"copyright_details":1092},{"id":7,"url":7,"linktype":1085,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1088,"alt":1089,"name":7,"focus":7,"title":1089,"filename":1090,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":728,"content":1094},[1095,1097,1106],{"text":1096,"type":732},"Regarded as the best technical boxer of this age, ",{"text":1098,"type":732,"marks":1099},"Floyd Mayweather Jr.",[1100,1104],{"type":766,"attrs":1101},{"href":1102,"uuid":48,"anchor":48,"custom":1103,"target":769,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1105},"underline",{"text":1107,"type":732}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":742,"attrs":1109,"content":1110},{"level":922},[1111],{"text":1112,"type":732},"The Philly Shell",{"type":808,"content":1114},[1115,1121,1127],{"type":811,"content":1116},[1117],{"type":728,"content":1118},[1119],{"text":1120,"type":732},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":811,"content":1122},[1123],{"type":728,"content":1124},[1125],{"text":1126,"type":732},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":811,"content":1128},[1129],{"type":728,"content":1130},[1131],{"text":1132,"type":732},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":728,"content":1134},[1135],{"text":1136,"type":732},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":742,"attrs":1138,"content":1139},{"level":744},[1140],{"text":1141,"type":732},"Pernell “Sweet Pea” Whitaker",{"type":1079,"attrs":1143},{"id":1081,"body":1144},[1145],{"url":1146,"_uid":1147,"image":1148,"component":1091,"copyright_details":1152},{"id":7,"url":7,"linktype":1085,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1149,"alt":1150,"name":7,"focus":7,"title":1150,"filename":1151,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1153],{"_uid":1154,"link":1155,"title":1157,"component":1158},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1156,"target":769,"linktype":13,"fieldtype":14,"cached_url":1156},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":728,"content":1160},[1161],{"text":1162,"type":732},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":808,"content":1164},[1165,1171,1177],{"type":811,"content":1166},[1167],{"type":728,"content":1168},[1169],{"text":1170,"type":732},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":811,"content":1172},[1173],{"type":728,"content":1174},[1175],{"text":1176,"type":732},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":811,"content":1178},[1179],{"type":728,"content":1180},[1181],{"text":1182,"type":732},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":728,"content":1184},[1185],{"text":1186,"type":732},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":742,"attrs":1188,"content":1189},{"level":744},[1190],{"text":1191,"type":732},"Muhammad Ali",{"type":1079,"attrs":1193},{"id":1081,"body":1194},[1195],{"url":1196,"_uid":1197,"image":1198,"component":1091,"copyright_details":1201},{"id":7,"url":7,"linktype":1085,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1199,"alt":1089,"name":7,"focus":7,"title":1089,"filename":1200,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1202],{"_uid":1203,"link":1204,"title":1206,"component":1158},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1205,"target":769,"linktype":13,"fieldtype":14,"cached_url":1205},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":728,"content":1208},[1209],{"text":1210,"type":732},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":742,"attrs":1212,"content":1213},{"level":922},[1214],{"text":1215,"type":732},"The Ali Shuffle",{"type":808,"content":1217},[1218,1234],{"type":811,"content":1219},[1220],{"type":728,"content":1221},[1222,1224,1232],{"text":1223,"type":732},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1225,"type":732,"marks":1226},"To do the Ali Shuffle",[1227,1231],{"type":766,"attrs":1228},{"href":1229,"uuid":48,"anchor":48,"custom":1230,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1105},{"text":1233,"type":732},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":811,"content":1235},[1236],{"type":728,"content":1237},[1238],{"text":1239,"type":732},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":742,"attrs":1241,"content":1242},{"level":922},[1243],{"text":1244,"type":732},"The Rope a Dope",{"type":808,"content":1246},[1247,1253],{"type":811,"content":1248},[1249],{"type":728,"content":1250},[1251],{"text":1252,"type":732},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":811,"content":1254},[1255],{"type":728,"content":1256},[1257],{"text":1258,"type":732},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":728,"content":1260},[1261],{"text":1262,"type":732},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":728,"content":1264},[1265,1267,1275],{"text":1266,"type":732},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1268,"type":732,"marks":1269},"FightCamp Community",[1270,1274],{"type":766,"attrs":1271},{"href":1272,"uuid":48,"anchor":48,"custom":1273,"target":769,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1105},{"text":1276,"type":732},"!",{"type":742,"attrs":1278,"content":1279},{"level":744},[1280],{"text":1281,"type":732},"Train Like a Fighter",{"type":728,"content":1283},[1284,1286,1294],{"text":1285,"type":732},"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":1287,"type":732,"marks":1288},"FightCamp",[1289,1293],{"type":766,"attrs":1290},{"href":1291,"uuid":48,"anchor":48,"custom":1292,"target":769,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1105},{"text":1295,"type":732}," 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":728,"content":1297},[1298],{"text":1299,"type":732},"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":1301,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1306,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1307,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1302,"component":118,"meta_info":1303,"meta_title":7,"block_image":1304,"cover_image":1305,"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},[],[],"2023-01-28 00:00",{"_uid":1310,"title":1311,"plugin":43,"description":1312},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1314,"alt":1315,"name":7,"focus":7,"title":1315,"filename":1316,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1323],"featured","0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z","training/{{story.slug}}",[],{"name":1329,"created_at":1330,"published_at":1331,"updated_at":1332,"id":1333,"uuid":1334,"content":1335,"slug":1703,"full_slug":1704,"sort_by_date":48,"position":1705,"tag_list":1706,"is_startpage":9,"parent_id":1022,"meta_data":48,"group_id":1707,"first_published_at":1708,"release_id":48,"lang":60,"path":1326,"alternates":1709,"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":1336,"faqs":1337,"title":1329,"topic":1366,"author":1381,"content":1382,"category":1684,"schedule":1692,"component":1009,"meta_info":1693,"cover_image":1697,"description":1701,"contributors":1702},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1338,1342,1346,1350,1354,1358,1362],{"_uid":1339,"answer":1340,"question":1341,"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":1343,"answer":1344,"question":1345,"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":1347,"answer":1348,"question":1349,"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":1351,"answer":1352,"question":1353,"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":1355,"answer":1356,"question":1357,"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":1359,"answer":1360,"question":1361,"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":1363,"answer":1364,"question":1365,"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":1367,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1379,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1380,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1368,"component":39,"meta_info":1376,"block_image":1377,"cover_image":1378,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1369,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1374,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1375,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1370,"component":118,"meta_info":1371,"meta_title":7,"block_image":1372,"cover_image":1373,"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":725,"content":1383},[1384,1389,1393,1397,1401,1421,1425,1429,1433,1438,1442,1486,1491,1495,1509,1513,1535,1540,1544,1613,1618,1622,1642,1647,1661,1665,1670,1681],{"type":742,"attrs":1385,"content":1386},{"level":744},[1387],{"text":1388,"type":732},"Boxing Terminology",{"type":728,"content":1390},[1391],{"text":1392,"type":732},"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":742,"attrs":1394,"content":1395},{"level":744},[1396],{"text":1341,"type":732},{"type":728,"content":1398},[1399],{"text":1400,"type":732},"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":808,"content":1402},[1403,1409],{"type":811,"content":1404},[1405],{"type":728,"content":1406},[1407],{"text":1408,"type":732},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":811,"content":1410},[1411],{"type":728,"content":1412},[1413,1415,1419],{"text":1414,"type":732},"Southpaw Stance",{"text":757,"type":732,"marks":1416},[1417],{"type":1418},"bold",{"text":1420,"type":732},"– Standing with your right foot farther out in front than your left foot",{"type":742,"attrs":1422,"content":1423},{"level":744},[1424],{"text":1345,"type":732},{"type":728,"content":1426},[1427],{"text":1428,"type":732},"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":728,"content":1430},[1431],{"text":1432,"type":732},"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":742,"attrs":1434,"content":1435},{"level":922},[1436],{"text":1437,"type":732},"Boxing Punches",{"type":728,"content":1439},[1440],{"text":1441,"type":732},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":808,"content":1443},[1444,1450,1456,1462,1468,1474,1480],{"type":811,"content":1445},[1446],{"type":728,"content":1447},[1448],{"text":1449,"type":732},"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":811,"content":1451},[1452],{"type":728,"content":1453},[1454],{"text":1455,"type":732},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":811,"content":1457},[1458],{"type":728,"content":1459},[1460],{"text":1461,"type":732},"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":811,"content":1463},[1464],{"type":728,"content":1465},[1466],{"text":1467,"type":732},"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":811,"content":1469},[1470],{"type":728,"content":1471},[1472],{"text":1473,"type":732},"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":811,"content":1475},[1476],{"type":728,"content":1477},[1478],{"text":1479,"type":732},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":811,"content":1481},[1482],{"type":728,"content":1483},[1484],{"text":1485,"type":732},"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":742,"attrs":1487,"content":1488},{"level":922},[1489],{"text":1490,"type":732},"Boxing Movements",{"type":728,"content":1492},[1493],{"text":1494,"type":732},"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":808,"content":1496},[1497,1503],{"type":811,"content":1498},[1499],{"type":728,"content":1500},[1501],{"text":1502,"type":732},"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":811,"content":1504},[1505],{"type":728,"content":1506},[1507],{"text":1508,"type":732},"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":728,"content":1510},[1511],{"text":1512,"type":732},"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":808,"content":1514},[1515,1529],{"type":811,"content":1516},[1517],{"type":728,"content":1518},[1519,1527],{"text":1520,"type":732,"marks":1521},"Shoulder Roll",[1522,1526],{"type":766,"attrs":1523},{"href":1524,"uuid":48,"anchor":48,"custom":1525,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1105},{"text":1528,"type":732}," – 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":811,"content":1530},[1531],{"type":728,"content":1532},[1533],{"text":1534,"type":732},"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":742,"attrs":1536,"content":1537},{"level":922},[1538],{"text":1539,"type":732},"Boxing Training",{"type":728,"content":1541},[1542],{"text":1543,"type":732},"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":1545,"attrs":1546,"content":1549},"ordered_list",{"order":1547},{"order":1548},1,[1550,1556,1562,1576,1590],{"type":811,"content":1551},[1552],{"type":728,"content":1553},[1554],{"text":1555,"type":732},"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":811,"content":1557},[1558],{"type":728,"content":1559},[1560],{"text":1561,"type":732},"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":811,"content":1563},[1564],{"type":728,"content":1565},[1566,1574],{"text":1567,"type":732,"marks":1568},"Mittwork",[1569,1573],{"type":766,"attrs":1570},{"href":1571,"uuid":48,"anchor":48,"custom":1572,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1105},{"text":1575,"type":732}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":811,"content":1577},[1578],{"type":728,"content":1579},[1580,1588],{"text":1581,"type":732,"marks":1582},"Sparring",[1583,1587],{"type":766,"attrs":1584},{"href":1585,"uuid":48,"anchor":48,"custom":1586,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1105},{"text":1589,"type":732}," – 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":811,"content":1591},[1592],{"type":728,"content":1593},[1594,1602,1604,1611],{"text":1595,"type":732,"marks":1596},"Roadwork",[1597,1601],{"type":766,"attrs":1598},{"href":1599,"uuid":48,"anchor":48,"custom":1600,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1105},{"text":1603,"type":732}," – 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":1605,"type":732,"marks":1606},"roadwork drills",[1607,1610],{"type":766,"attrs":1608},{"href":1599,"uuid":48,"anchor":48,"custom":1609,"target":769,"linktype":13},{},{"type":1105},{"text":1612,"type":732}," to add to your boxer training.",{"type":742,"attrs":1614,"content":1615},{"level":922},[1616],{"text":1617,"type":732},"Heavy Bag Training",{"type":728,"content":1619},[1620],{"text":1621,"type":732},"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":808,"content":1623},[1624,1630,1636],{"type":811,"content":1625},[1626],{"type":728,"content":1627},[1628],{"text":1629,"type":732},"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":811,"content":1631},[1632],{"type":728,"content":1633},[1634],{"text":1635,"type":732},"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":811,"content":1637},[1638],{"type":728,"content":1639},[1640],{"text":1641,"type":732},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":742,"attrs":1643,"content":1644},{"level":922},[1645],{"text":1646,"type":732},"Recovery",{"type":728,"content":1648},[1649,1651,1659],{"text":1650,"type":732},"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":1652,"type":732,"marks":1653},"interview with FightCamp Trainer Coach PJ",[1654,1658],{"type":766,"attrs":1655},{"href":1656,"uuid":48,"anchor":48,"custom":1657,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1105},{"text":1660,"type":732},", 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":728,"content":1662},[1663],{"text":1664,"type":732},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":742,"attrs":1666,"content":1667},{"level":744},[1668],{"text":1669,"type":732},"Talk and Train Like a Fighter",{"type":728,"content":1671},[1672,1673,1679],{"text":1285,"type":732},{"text":1287,"type":732,"marks":1674},[1675,1678],{"type":766,"attrs":1676},{"href":1291,"uuid":48,"anchor":48,"custom":1677,"target":769,"linktype":13},{},{"type":1105},{"text":1680,"type":732}," 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":728,"content":1682},[1683],{"text":1299,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1685,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1690,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1691,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1686,"component":118,"meta_info":1687,"meta_title":7,"block_image":1688,"cover_image":1689,"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":1694,"title":1695,"plugin":43,"description":1696},"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":1698,"alt":1699,"name":7,"focus":7,"title":1699,"filename":1700,"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,[1323],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1711,"created_at":1712,"published_at":1713,"updated_at":1714,"id":1715,"uuid":1716,"content":1717,"slug":2114,"full_slug":2115,"sort_by_date":48,"position":2116,"tag_list":2117,"is_startpage":9,"parent_id":1022,"meta_data":48,"group_id":2118,"first_published_at":2119,"release_id":48,"lang":60,"path":1326,"alternates":2120,"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":1718,"faqs":1719,"title":1711,"topic":1724,"author":1381,"content":1739,"category":2095,"schedule":2103,"component":1009,"meta_info":2104,"cover_image":2108,"description":2112,"contributors":2113},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1720],{"_uid":1721,"answer":1722,"question":1723,"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":1725,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1737,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1726,"component":39,"meta_info":1734,"block_image":1735,"cover_image":1736,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1727,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1732,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1728,"component":118,"meta_info":1729,"meta_title":7,"block_image":1730,"cover_image":1731,"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":725,"content":1740},[1741,1745,1749,1753,1766,1798,1802,1807,1811,1815,1820,1824,1844,1849,1853,1879,1883,1888,1892,1912,1917,1921,1941,1946,1950,1981,1986,1989,2009,2014,2018,2038,2043,2047,2067,2078,2083,2092],{"type":728,"content":1742},[1743],{"text":1744,"type":732},"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":728,"content":1746},[1747],{"text":1748,"type":732},"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":728,"content":1750},[1751],{"text":1752,"type":732},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":728,"content":1754},[1755,1757,1764],{"text":1756,"type":732},"With consistent resistance training and ",{"text":1758,"type":732,"marks":1759},"healthy nutrition",[1760],{"type":766,"attrs":1761},{"href":1762,"uuid":48,"anchor":48,"custom":1763,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1765,"type":732},", women can develop strong arm muscles that will empower you to:",{"type":808,"content":1767},[1768,1774,1780,1786,1792],{"type":811,"content":1769},[1770],{"type":728,"content":1771},[1772],{"text":1773,"type":732},"Throw a solid punch",{"type":811,"content":1775},[1776],{"type":728,"content":1777},[1778],{"text":1779,"type":732},"Carry your kids or fur babies",{"type":811,"content":1781},[1782],{"type":728,"content":1783},[1784],{"text":1785,"type":732},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":811,"content":1787},[1788],{"type":728,"content":1789},[1790],{"text":1791,"type":732},"Feel confident in every tank top and sleeveless dress",{"type":811,"content":1793},[1794],{"type":728,"content":1795},[1796],{"text":1797,"type":732},"Haul all those bags from the car to the house in one trip ",{"type":728,"content":1799},[1800],{"text":1801,"type":732},"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":742,"attrs":1803,"content":1804},{"level":744},[1805],{"text":1806,"type":732},"Arm Exercises for Women",{"type":728,"content":1808},[1809],{"text":1810,"type":732},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":728,"content":1812},[1813],{"text":1814,"type":732},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":742,"attrs":1816,"content":1817},{"level":922},[1818],{"text":1819,"type":732},"1. Plank With Bicep Curl",{"type":728,"content":1821},[1822],{"text":1823,"type":732},"Target Muscles: Biceps & Core",{"type":808,"content":1825},[1826,1832,1838],{"type":811,"content":1827},[1828],{"type":728,"content":1829},[1830],{"text":1831,"type":732},"Begin in plank position, holding two dumbbells on the floor",{"type":811,"content":1833},[1834],{"type":728,"content":1835},[1836],{"text":1837,"type":732},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":811,"content":1839},[1840],{"type":728,"content":1841},[1842],{"text":1843,"type":732},"Maintain plank position and repeat with the other arm",{"type":742,"attrs":1845,"content":1846},{"level":922},[1847],{"text":1848,"type":732},"2. Overhead Tricep Extension",{"type":728,"content":1850},[1851],{"text":1852,"type":732},"Target Muscles: Triceps",{"type":808,"content":1854},[1855,1861,1867,1873],{"type":811,"content":1856},[1857],{"type":728,"content":1858},[1859],{"text":1860,"type":732},"Hold the weight overhead with both hands",{"type":811,"content":1862},[1863],{"type":728,"content":1864},[1865],{"text":1866,"type":732},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":811,"content":1868},[1869],{"type":728,"content":1870},[1871],{"text":1872,"type":732},"Straighten your elbows and extend the weight overhead",{"type":811,"content":1874},[1875],{"type":728,"content":1876},[1877],{"text":1878,"type":732},"Hold the fully extended position for a moment, then repeat slowly",{"type":728,"content":1880},[1881],{"text":1882,"type":732},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":742,"attrs":1884,"content":1885},{"level":922},[1886],{"text":1887,"type":732},"3. Upright Row ",{"type":728,"content":1889},[1890],{"text":1891,"type":732},"Target Muscles: Traps & Deltoids",{"type":808,"content":1893},[1894,1900,1906],{"type":811,"content":1895},[1896],{"type":728,"content":1897},[1898],{"text":1899,"type":732},"Begin standing with your feet hip-width apart",{"type":811,"content":1901},[1902],{"type":728,"content":1903},[1904],{"text":1905,"type":732},"Lift your barbell or dumbbells straight up toward your chin",{"type":811,"content":1907},[1908],{"type":728,"content":1909},[1910],{"text":1911,"type":732},"Pause at the top of the lift, lower, and repeat",{"type":742,"attrs":1913,"content":1914},{"level":922},[1915],{"text":1916,"type":732},"4. Lateral Arm Raise",{"type":728,"content":1918},[1919],{"text":1920,"type":732},"Target Muscles: Triceps & Shoulders",{"type":808,"content":1922},[1923,1929,1935],{"type":811,"content":1924},[1925],{"type":728,"content":1926},[1927],{"text":1928,"type":732},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":811,"content":1930},[1931],{"type":728,"content":1932},[1933],{"text":1934,"type":732},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":811,"content":1936},[1937],{"type":728,"content":1938},[1939],{"text":1940,"type":732},"Lower and repeat",{"type":742,"attrs":1942,"content":1943},{"level":922},[1944],{"text":1945,"type":732},"5. Dumbbell Bench Press",{"type":728,"content":1947},[1948],{"text":1949,"type":732},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":808,"content":1951},[1952,1958,1964,1975],{"type":811,"content":1953},[1954],{"type":728,"content":1955},[1956],{"text":1957,"type":732},"Begin laying on a bench with your feet flat on the floor",{"type":811,"content":1959},[1960],{"type":728,"content":1961},[1962],{"text":1963,"type":732},"Lift the dumbbells to chest height, with your hands facing forward",{"type":811,"content":1965},[1966],{"type":728,"content":1967},[1968,1970],{"text":1969,"type":732},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1971,"type":732,"marks":1972},"(don’t let the dumbbells touch)",[1973],{"type":1974},"italic",{"type":811,"content":1976},[1977],{"type":728,"content":1978},[1979],{"text":1980,"type":732},"Lower your arms and repeat",{"type":742,"attrs":1982,"content":1983},{"level":922},[1984],{"text":1985,"type":732},"6. Tricep Dips",{"type":728,"content":1987},[1988],{"text":1852,"type":732},{"type":808,"content":1990},[1991,1997,2003],{"type":811,"content":1992},[1993],{"type":728,"content":1994},[1995],{"text":1996,"type":732},"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":811,"content":1998},[1999],{"type":728,"content":2000},[2001],{"text":2002,"type":732},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":811,"content":2004},[2005],{"type":728,"content":2006},[2007],{"text":2008,"type":732},"Push yourself back up until your arms are almost straight, and repeat",{"type":742,"attrs":2010,"content":2011},{"level":922},[2012],{"text":2013,"type":732},"7. Decline Push-Up",{"type":728,"content":2015},[2016],{"text":2017,"type":732},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":808,"content":2019},[2020,2026,2032],{"type":811,"content":2021},[2022],{"type":728,"content":2023},[2024],{"text":2025,"type":732},"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":811,"content":2027},[2028],{"type":728,"content":2029},[2030],{"text":2031,"type":732},"Brace your core and glutes, and lower yourself down into a push-up",{"type":811,"content":2033},[2034],{"type":728,"content":2035},[2036],{"text":2037,"type":732},"Extend your elbows to push yourself up, and repeat",{"type":742,"attrs":2039,"content":2040},{"level":922},[2041],{"text":2042,"type":732},"8. Diamond Push-Up",{"type":728,"content":2044},[2045],{"text":2046,"type":732},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":808,"content":2048},[2049,2055,2061],{"type":811,"content":2050},[2051],{"type":728,"content":2052},[2053],{"text":2054,"type":732},"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":811,"content":2056},[2057],{"type":728,"content":2058},[2059],{"text":2060,"type":732},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":811,"content":2062},[2063],{"type":728,"content":2064},[2065],{"text":2066,"type":732},"Push yourself back up and repeat",{"type":728,"content":2068},[2069,2071,2076],{"text":2070,"type":732},"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":1268,"type":732,"marks":2072},[2073],{"type":766,"attrs":2074},{"href":1272,"uuid":48,"anchor":48,"custom":2075,"target":769,"linktype":13},{},{"text":2077,"type":732}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":742,"attrs":2079,"content":2080},{"level":744},[2081],{"text":2082,"type":732},"Train Like a Woman",{"type":728,"content":2084},[2085,2086,2091],{"text":1285,"type":732},{"text":1287,"type":732,"marks":2087},[2088],{"type":766,"attrs":2089},{"href":1291,"uuid":48,"anchor":48,"custom":2090,"target":769,"linktype":13},{},{"text":1295,"type":732},{"type":728,"content":2093},[2094],{"text":1299,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2096,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2101,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2102,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2097,"component":118,"meta_info":2098,"meta_title":7,"block_image":2099,"cover_image":2100,"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":2105,"title":2106,"plugin":43,"description":2107},"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":2109,"alt":2110,"name":7,"focus":7,"title":2110,"filename":2111,"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,[1323],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2122,"created_at":2123,"published_at":2124,"updated_at":2125,"id":2126,"uuid":2127,"content":2128,"slug":2460,"full_slug":2461,"sort_by_date":48,"position":2462,"tag_list":2463,"is_startpage":9,"parent_id":1022,"meta_data":48,"group_id":2464,"first_published_at":2465,"release_id":48,"lang":60,"path":1326,"alternates":2466,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2129,"faqs":2130,"title":2122,"topic":2143,"author":2158,"content":2159,"category":2441,"schedule":2449,"component":1009,"meta_info":2450,"cover_image":2454,"description":2458,"contributors":2459},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2131,2135,2139],{"_uid":2132,"answer":2133,"question":2134,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2136,"answer":2137,"question":2138,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2140,"answer":2141,"question":2142,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2144,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2156,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2157,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2145,"component":39,"meta_info":2153,"block_image":2154,"cover_image":2155,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2151,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2152,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2147,"component":118,"meta_info":2148,"meta_title":7,"block_image":2149,"cover_image":2150,"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},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":725,"content":2160},[2161,2175,2179,2191,2196,2201,2229,2234,2261,2266,2288,2293,2315,2320,2342,2347,2374,2379,2395,2399,2423,2427,2437],{"type":728,"content":2162},[2163,2165,2173],{"text":2164,"type":732},"Post-workout ",{"text":2166,"type":732,"marks":2167},"stretches",[2168,2172],{"type":766,"attrs":2169},{"href":2170,"uuid":48,"anchor":48,"custom":2171,"target":769,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1105},{"text":2174,"type":732}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":742,"attrs":2176,"content":2177},{"level":744},[2178],{"text":2134,"type":732},{"type":728,"content":2180},[2181,2189],{"text":2182,"type":732,"marks":2183},"Research",[2184,2188],{"type":766,"attrs":2185},{"href":2186,"uuid":48,"anchor":48,"custom":2187,"target":769,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1105},{"text":2190,"type":732}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":742,"attrs":2192,"content":2193},{"level":744},[2194],{"text":2195,"type":732},"7 Stretches to Help You Recover Post-Workout",{"type":742,"attrs":2197,"content":2198},{"level":922},[2199],{"text":2200,"type":732},"Shoulder Flossing",{"type":1545,"attrs":2202,"content":2204},{"order":2203},{"order":1548},[2205,2211,2217,2223],{"type":811,"content":2206},[2207],{"type":728,"content":2208},[2209],{"text":2210,"type":732},"Start in a standing position.",{"type":811,"content":2212},[2213],{"type":728,"content":2214},[2215],{"text":2216,"type":732},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":811,"content":2218},[2219],{"type":728,"content":2220},[2221],{"text":2222,"type":732},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":811,"content":2224},[2225],{"type":728,"content":2226},[2227],{"text":2228,"type":732},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":742,"attrs":2230,"content":2231},{"level":922},[2232],{"text":2233,"type":732},"World's Greatest Stretch ",{"type":1545,"attrs":2235,"content":2236},{"order":1548},[2237,2243,2249,2255],{"type":811,"content":2238},[2239],{"type":728,"content":2240},[2241],{"text":2242,"type":732},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":811,"content":2244},[2245],{"type":728,"content":2246},[2247],{"text":2248,"type":732},"Next to the left hand, raise the left hand to the sky. ",{"type":811,"content":2250},[2251],{"type":728,"content":2252},[2253],{"text":2254,"type":732},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":811,"content":2256},[2257],{"type":728,"content":2258},[2259],{"text":2260,"type":732},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":742,"attrs":2262,"content":2263},{"level":922},[2264],{"text":2265,"type":732},"Kneeling Quad/Hip Flexor Stretch",{"type":1545,"attrs":2267,"content":2269},{"order":2268},{"order":1548},[2270,2276,2282],{"type":811,"content":2271},[2272],{"type":728,"content":2273},[2274],{"text":2275,"type":732},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":811,"content":2277},[2278],{"type":728,"content":2279},[2280],{"text":2281,"type":732},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":811,"content":2283},[2284],{"type":728,"content":2285},[2286],{"text":2287,"type":732},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":742,"attrs":2289,"content":2290},{"level":922},[2291],{"text":2292,"type":732},"Cat/Cow",{"type":1545,"attrs":2294,"content":2296},{"order":2295},{"order":1548},[2297,2303,2309],{"type":811,"content":2298},[2299],{"type":728,"content":2300},[2301],{"text":2302,"type":732},"Start on all fours, neutral spine. ",{"type":811,"content":2304},[2305],{"type":728,"content":2306},[2307],{"text":2308,"type":732},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":811,"content":2310},[2311],{"type":728,"content":2312},[2313],{"text":2314,"type":732},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":742,"attrs":2316,"content":2317},{"level":922},[2318],{"text":2319,"type":732},"Thread the Needle",{"type":1545,"attrs":2321,"content":2323},{"order":2322},{"order":1548},[2324,2330,2336],{"type":811,"content":2325},[2326],{"type":728,"content":2327},[2328],{"text":2329,"type":732},"Start on all fours. ",{"type":811,"content":2331},[2332],{"type":728,"content":2333},[2334],{"text":2335,"type":732},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":811,"content":2337},[2338],{"type":728,"content":2339},[2340],{"text":2341,"type":732},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":742,"attrs":2343,"content":2344},{"level":922},[2345],{"text":2346,"type":732},"Thread the Needle With a Twist ",{"type":1545,"attrs":2348,"content":2350},{"order":2349},{"order":1548},[2351,2356,2362,2368],{"type":811,"content":2352},[2353],{"type":728,"content":2354},[2355],{"text":2329,"type":732},{"type":811,"content":2357},[2358],{"type":728,"content":2359},[2360],{"text":2361,"type":732},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":811,"content":2363},[2364],{"type":728,"content":2365},[2366],{"text":2367,"type":732},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":811,"content":2369},[2370],{"type":728,"content":2371},[2372],{"text":2373,"type":732},"Return to the starting position.",{"type":742,"attrs":2375,"content":2376},{"level":922},[2377],{"text":2378,"type":732},"Scorpion Stretch (Prone) ",{"type":1545,"attrs":2380,"content":2382},{"order":2381},{"order":1548},[2383,2389],{"type":811,"content":2384},[2385],{"type":728,"content":2386},[2387],{"text":2388,"type":732},"Begin lying down, arms out in T. ",{"type":811,"content":2390},[2391],{"type":728,"content":2392},[2393],{"text":2394,"type":732},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":742,"attrs":2396,"content":2397},{"level":744},[2398],{"text":2142,"type":732},{"type":728,"content":2400},[2401,2403,2411,2413,2421],{"text":2402,"type":732},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2404,"type":732,"marks":2405},"range of motion improvements",[2406,2410],{"type":766,"attrs":2407},{"href":2408,"uuid":48,"anchor":48,"custom":2409,"target":769,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1105},{"text":2412,"type":732},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2414,"type":732,"marks":2415},"Studies",[2416,2420],{"type":766,"attrs":2417},{"href":2418,"uuid":48,"anchor":48,"custom":2419,"target":769,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1105},{"text":2422,"type":732}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":742,"attrs":2424,"content":2425},{"level":744},[2426],{"text":1281,"type":732},{"type":728,"content":2428},[2429,2430,2436],{"text":1285,"type":732},{"text":1287,"type":732,"marks":2431},[2432,2435],{"type":766,"attrs":2433},{"href":1291,"uuid":48,"anchor":48,"custom":2434,"target":769,"linktype":13},{},{"type":1105},{"text":1680,"type":732},{"type":728,"content":2438},[2439],{"text":2440,"type":732},"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":2442,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2447,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2448,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2443,"component":118,"meta_info":2444,"meta_title":7,"block_image":2445,"cover_image":2446,"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},[],[],"2023-01-26 00:00",{"_uid":2451,"title":2452,"plugin":43,"description":2453},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2455,"alt":2456,"name":7,"focus":7,"title":2456,"filename":2457,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1323],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2468,"created_at":2469,"published_at":2470,"updated_at":2471,"id":2472,"uuid":2473,"content":2474,"slug":2699,"full_slug":2700,"sort_by_date":48,"position":2701,"tag_list":2702,"is_startpage":9,"parent_id":1022,"meta_data":48,"group_id":2703,"first_published_at":2704,"release_id":48,"lang":60,"path":1326,"alternates":2705,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2475,"faqs":2476,"title":2468,"topic":2485,"author":1381,"content":2500,"category":2680,"schedule":2688,"component":1009,"meta_info":2689,"cover_image":2693,"description":2697,"contributors":2698},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2477,2481],{"_uid":2478,"answer":2479,"question":2480,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2482,"answer":2483,"question":2484,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2486,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2498,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2487,"component":39,"meta_info":2495,"block_image":2496,"cover_image":2497,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2488,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2493,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2494,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2489,"component":118,"meta_info":2490,"meta_title":7,"block_image":2491,"cover_image":2492,"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":725,"content":2501},[2502,2507,2511,2516,2520,2525,2529,2555,2560,2564,2569,2573,2578,2582,2587,2600,2605,2618,2623,2627,2632,2636,2641,2645,2650,2654,2659,2663,2668],{"type":742,"attrs":2503,"content":2504},{"level":744},[2505],{"text":2506,"type":732},"Staying Safe While Exercising in the Cold",{"type":728,"content":2508},[2509],{"text":2510,"type":732},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":742,"attrs":2512,"content":2513},{"level":922},[2514],{"text":2515,"type":732},"Watch the Windchill",{"type":728,"content":2517},[2518],{"text":2519,"type":732},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":742,"attrs":2521,"content":2522},{"level":922},[2523],{"text":2524,"type":732},"Protect Your Extremities",{"type":728,"content":2526},[2527],{"text":2528,"type":732},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":808,"content":2530},[2531,2537,2543,2549],{"type":811,"content":2532},[2533],{"type":728,"content":2534},[2535],{"text":2536,"type":732},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":811,"content":2538},[2539],{"type":728,"content":2540},[2541],{"text":2542,"type":732},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":811,"content":2544},[2545],{"type":728,"content":2546},[2547],{"text":2548,"type":732},"Wear a hat or headband that covers your ears",{"type":811,"content":2550},[2551],{"type":728,"content":2552},[2553],{"text":2554,"type":732},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":742,"attrs":2556,"content":2557},{"level":922},[2558],{"text":2559,"type":732},"Wear Layers",{"type":728,"content":2561},[2562],{"text":2563,"type":732},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":742,"attrs":2565,"content":2566},{"level":922},[2567],{"text":2568,"type":732},"Don’t Forget Sunscreen",{"type":728,"content":2570},[2571],{"text":2572,"type":732},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":742,"attrs":2574,"content":2575},{"level":744},[2576],{"text":2577,"type":732},"Getting Motivated to Workout in the Cold ",{"type":728,"content":2579},[2580],{"text":2581,"type":732},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":742,"attrs":2583,"content":2584},{"level":922},[2585],{"text":2586,"type":732},"Invest in New Activewear",{"type":728,"content":2588},[2589,2591,2598],{"text":2590,"type":732},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2592,"type":732,"marks":2593},"new workout gear",[2594],{"type":766,"attrs":2595},{"href":2596,"uuid":48,"anchor":48,"custom":2597,"target":769,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2599,"type":732}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":742,"attrs":2601,"content":2602},{"level":922},[2603],{"text":2604,"type":732},"Find a Workout Buddy",{"type":728,"content":2606},[2607,2609,2616],{"text":2608,"type":732},"Accountability! Accountability! Accountability! Finding a ",{"text":2610,"type":732,"marks":2611},"workout buddy",[2612],{"type":766,"attrs":2613},{"href":2614,"uuid":48,"anchor":48,"custom":2615,"target":769,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2617,"type":732}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":742,"attrs":2619,"content":2620},{"level":922},[2621],{"text":2622,"type":732},"Benefits of Working Out in the Cold",{"type":728,"content":2624},[2625],{"text":2626,"type":732},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":742,"attrs":2628,"content":2629},{"level":922},[2630],{"text":2631,"type":732},"Combat Seasonal Affective Disorder",{"type":728,"content":2633},[2634],{"text":2635,"type":732},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":742,"attrs":2637,"content":2638},{"level":922},[2639],{"text":2640,"type":732},"Boost Your Immune System",{"type":728,"content":2642},[2643],{"text":2644,"type":732},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":742,"attrs":2646,"content":2647},{"level":922},[2648],{"text":2649,"type":732},"Diverse Training Options",{"type":728,"content":2651},[2652],{"text":2653,"type":732},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":742,"attrs":2655,"content":2656},{"level":922},[2657],{"text":2658,"type":732},"Burn More Calories",{"type":728,"content":2660},[2661],{"text":2662,"type":732},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":742,"attrs":2664,"content":2665},{"level":744},[2666],{"text":2667,"type":732},"Train Like a Fighter in the Cold",{"type":728,"content":2669},[2670,2672,2678],{"text":2671,"type":732},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1287,"type":732,"marks":2673},[2674,2677],{"type":766,"attrs":2675},{"href":1291,"uuid":48,"anchor":48,"custom":2676,"target":769,"linktype":13},{},{"type":1105},{"text":2679,"type":732}," 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":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2681,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2686,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2687,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2682,"component":118,"meta_info":2683,"meta_title":7,"block_image":2684,"cover_image":2685,"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},[],[],"2023-01-29 00:00",{"_uid":2690,"title":2691,"plugin":43,"description":2692},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2694,"alt":2695,"name":7,"focus":7,"title":2695,"filename":2696,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1323],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2707,"created_at":2708,"published_at":2709,"updated_at":2710,"id":2711,"uuid":2712,"content":2713,"slug":2930,"full_slug":2931,"sort_by_date":48,"position":2932,"tag_list":2933,"is_startpage":9,"parent_id":1022,"meta_data":48,"group_id":2934,"first_published_at":2935,"release_id":48,"lang":60,"path":1326,"alternates":2936,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2714,"faqs":2715,"title":2707,"topic":2736,"author":1381,"content":2751,"category":2912,"schedule":2920,"component":1009,"meta_info":2921,"cover_image":2925,"description":2924,"contributors":2929},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2716,2720,2724,2728,2732],{"_uid":2717,"answer":2718,"question":2719,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2721,"answer":2722,"question":2723,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2725,"answer":2726,"question":2727,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2729,"answer":2730,"question":2731,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2733,"answer":2734,"question":2735,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2737,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2749,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2750,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2738,"component":39,"meta_info":2746,"block_image":2747,"cover_image":2748,"internal_notes":7},{"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},[],[],{"_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":725,"content":2752},[2753,2757,2761,2765,2778,2782,2786,2791,2803,2816,2821,2832,2836,2858,2863,2874,2887,2892,2896,2900,2909],{"type":728,"content":2754},[2755],{"text":2756,"type":732},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":728,"content":2758},[2759],{"text":2760,"type":732},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":742,"attrs":2762,"content":2763},{"level":744},[2764],{"text":2719,"type":732},{"type":728,"content":2766},[2767,2769,2776],{"text":2768,"type":732},"According to the ",{"text":2770,"type":732,"marks":2771},"Mayo Clinic",[2772],{"type":766,"attrs":2773},{"href":2774,"uuid":48,"anchor":48,"custom":2775,"target":769,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2777,"type":732},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":728,"content":2779},[2780],{"text":2781,"type":732},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":728,"content":2783},[2784],{"text":2785,"type":732},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":742,"attrs":2787,"content":2788},{"level":744},[2789],{"text":2790,"type":732},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1079,"attrs":2792},{"id":2793,"body":2794},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2795],{"url":2796,"_uid":2797,"image":2798,"component":1091,"copyright_details":2802},{"id":7,"url":7,"linktype":1085,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2799,"alt":2800,"name":7,"focus":48,"title":2800,"filename":2801,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":728,"content":2804},[2805,2807,2814],{"text":2806,"type":732},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2808,"type":732,"marks":2809},"burn more calories",[2810],{"type":766,"attrs":2811},{"href":2812,"uuid":48,"anchor":48,"custom":2813,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2815,"type":732}," even after you’re done working out.",{"type":742,"attrs":2817,"content":2818},{"level":744},[2819],{"text":2820,"type":732},"Kickboxing Is A Full Body Workout",{"type":1079,"attrs":2822},{"id":2793,"body":2823},[2824],{"url":2825,"_uid":2826,"image":2827,"component":1091,"copyright_details":2831},{"id":7,"url":7,"linktype":1085,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2828,"alt":2829,"name":7,"focus":48,"title":2829,"filename":2830,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":728,"content":2833},[2834],{"text":2835,"type":732},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":728,"content":2837},[2838,2840,2847,2849,2856],{"text":2839,"type":732},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2841,"type":732,"marks":2842},"all-level lower body workout",[2843],{"type":766,"attrs":2844},{"href":2845,"uuid":48,"anchor":48,"custom":2846,"target":769,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2848,"type":732}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2850,"type":732,"marks":2851},"upper body workout",[2852],{"type":766,"attrs":2853},{"href":2854,"uuid":48,"anchor":48,"custom":2855,"target":769,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2857,"type":732}," led by Flo Master.",{"type":742,"attrs":2859,"content":2860},{"level":744},[2861],{"text":2862,"type":732},"Boxing Can Be Low-Impact",{"type":1079,"attrs":2864},{"id":2793,"body":2865},[2866],{"url":2867,"_uid":2868,"image":2869,"component":1091,"copyright_details":2873},{"id":7,"url":7,"linktype":1085,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2870,"alt":2871,"name":7,"focus":48,"title":2871,"filename":2872,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":728,"content":2875},[2876,2878,2885],{"text":2877,"type":732},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2879,"type":732,"marks":2880},"shadowboxing",[2881],{"type":766,"attrs":2882},{"href":2883,"uuid":48,"anchor":48,"custom":2884,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2886,"type":732}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":742,"attrs":2888,"content":2889},{"level":744},[2890],{"text":2891,"type":732},"Kick Boring Cardio To The Curb",{"type":728,"content":2893},[2894],{"text":2895,"type":732},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":742,"attrs":2897,"content":2898},{"level":744},[2899],{"text":1281,"type":732},{"type":728,"content":2901},[2902,2903,2908],{"text":1285,"type":732},{"text":1287,"type":732,"marks":2904},[2905],{"type":766,"attrs":2906},{"href":1291,"uuid":48,"anchor":48,"custom":2907,"target":769,"linktype":13},{},{"text":1295,"type":732},{"type":728,"content":2910},[2911],{"text":2440,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2913,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2918,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2919,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2914,"component":118,"meta_info":2915,"meta_title":7,"block_image":2916,"cover_image":2917,"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},[],[],"2022-12-12 00:00",{"_uid":2922,"title":2923,"plugin":43,"description":2924},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2926,"alt":2927,"name":7,"focus":48,"title":2927,"filename":2928,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1323],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1009,"created_at":2938,"published_at":2939,"updated_at":2940,"id":2941,"uuid":2942,"content":2943,"slug":1009,"full_slug":2964,"sort_by_date":48,"position":446,"tag_list":2965,"is_startpage":9,"parent_id":2966,"meta_data":48,"group_id":2967,"first_published_at":2968,"release_id":48,"lang":60,"path":7,"alternates":2969,"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":2944,"component":2945,"meta_info":2946,"custom_content_list":2948},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2947,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2949,2954,2959],{"_uid":2950,"label":2951,"value":2952,"dev_id":2953,"component":732},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2955,"label":2956,"value":2957,"dev_id":2958,"component":732},"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":2960,"label":2961,"value":2962,"dev_id":2963,"component":732},"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",[],1785892822023]