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Have you mastered the basic and intermediate strikes, and are wanting a more challenging routine? Then get ready because FightCamp Trainer Aaron Swenson has put together three (3) advanced kickboxing combos that are going to not only challenge your kickboxing skills, but your mental game as well.\n\nIn order to get the most of these combos, be sure to properly warm up using a dynamic warm-up to prime your body for this workout. Incorporate these advanced striking combos into your current training routine. Then, once you get down all three striking combos, string them together for a complete physical and mental workout, and the ultimate 16 move combo!","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"32f05beb-7eee-4352-8b46-2be3b8f9713a","Here are three (3) advanced kickboxing combinations you can add to your kickboxing training:\n1. Jab - Cross - Lead Hook - Slip Left - Lead Hook (Body) - Rear Low Kick\n(1 - 2 - 3 - Slip L - 3B - R Low Kick)\n2. Front Kick - Step - Cross - Lead Hook - Rear Elbow - Lead Hook - Rear Kick\n(F Kick - Step - 2 - 3 - R Elbow - 3 - R Kick)\n3. Jab - Switch Kick - Cross - Lead Hook - Hop Kick\n(1 - S Kick - 2 - 3 - Hop Kick)","What are 3 advanced kickboxing combos to add to my training?",{"_uid":675,"answer":676,"question":677,"component":669},"92377fab-688c-4696-8c3f-af3189ae940b","- Start in an Orthodox stance\n- Throw a jab, followed by a quick cross, and a lead hook\n- Slip forward to the left, and throw a lead hook to the body\n- Finish off the combo with a rear low kick","Jab - Cross - Lead Hook - Slip Left - Lead Hook (Body) - Rear Low Kick\n(1 - 2 - 3 - Slip L - 3B - R Low Kick)",{"_uid":679,"answer":680,"question":681,"component":669},"e840ec0a-5631-4e24-a571-ecdba0f8a0b7","- Start in an Orthodox stance\n- Begin with a lead front kick, followed by a floating step\n- Then from the inside, perform a quick cross, and a lead hook\n- Strike with a rear elbow followed with a quick lead hook, and finish off combo with a rear kick","Front Kick - Step - Cross - Lead Hook - Rear Elbow - Lead Hook - Rear Kick\n(F Kick - Step - 2 - 3 - R Elbow - 3 - R Kick)",{"_uid":683,"answer":684,"question":685,"component":669},"da850cc3-719f-4342-bbe0-e4d69ab60c04","- Start in an Orthodox stance\n- Throw a jab, followed by a quick switch-kick to the liver\n- Follow up with a cross and lead hook\n- Finish off the combo with a hop kick\n- A Hop kick is slightly different from a traditional round kick. The objective of a hop kick is to lead with the rear foot in order to build momentum as you step across the bag","Jab - Switch Kick - Cross - Lead Hook - Hop Kick\n(1 - S Kick - 2 - 3 - Hop Kick)",{"_uid":687,"answer":688,"question":689,"component":669},"fb9e9a56-74f8-46bd-ae5d-ed2a2a661119","A Hop kick is slightly different from a traditional round kick. The objective of a hop kick is to lead with the rear foot in order to build momentum as you step across the bag.","What is a hop kick in kickboxing?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":691,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":703,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":692,"component":39,"meta_info":700,"meta_title":164,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":693,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":694,"component":118,"meta_info":695,"meta_title":7,"block_image":696,"cover_image":697,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":706,"created_at":707,"published_at":708,"updated_at":709,"id":710,"uuid":711,"content":712,"slug":722,"full_slug":723,"sort_by_date":48,"position":86,"tag_list":724,"is_startpage":9,"parent_id":725,"meta_data":48,"group_id":726,"first_published_at":727,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":713,"_uid":714,"name":706,"photo":715,"component":719,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":720,"social_link_linkedin":7,"social_link_instagram":721,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":716,"alt":706,"name":717,"focus":48,"title":706,"filename":718,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":730,"content":731},"doc",[732,749,763,775,782,788,800,809,837,843,853,858,883,889,899,904,937,941,953,959,969,974],{"type":733,"content":734},"paragraph",[735,738,745,747],{"text":736,"type":737},"Are you tired of the same old jab - cross (1-2) punch and kick combinations that can make daily kickboxing routines feel mundane? Have you mastered the basic and intermediate strikes, and are wanting a more challenging routine? Then get ready because FightCamp Trainer Aaron Swenson has put together three (3) advanced kickboxing combos that are going to not only challenge your ","text",{"text":151,"type":737,"marks":739},[740],{"type":741,"attrs":742},"link",{"href":743,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-high-intensity-kickboxing-workout-kicks-only/","_blank",{"text":746,"type":737}," skills, but your mental game as well.",{"type":748},"hard_break",{"type":750,"attrs":751},"blok",{"id":752,"body":753},"0448c107-ab23-4d0d-8a88-d9a57484a88b",[754],{"_uid":755,"link":756,"image":758,"title":760,"component":762},"i-6f3668a0-31b6-4a4c-8ed9-db7c23e27e20",{"id":7,"url":757,"linktype":13,"fieldtype":14,"cached_url":757},"https://youtu.be/sRuzFXj4LTA",{"id":759,"alt":760,"name":7,"focus":48,"title":760,"filename":761,"copyright":7,"fieldtype":50},3572622,"3 Advanced Combinations | Kickboxing Training Tutorial","https://a.storyblok.com/f/115220/1244x700/1f15a869e9/3-advanced-combinations-kickboxing-training-tutorial.png","image_video_link",{"type":733,"content":764},[765,767,773],{"text":766,"type":737},"In order to get the most of these combos, be sure to properly warm up using a ",{"text":768,"type":737,"marks":769},"dynamic warm-up",[770],{"type":741,"attrs":771},{"href":772,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://youtu.be/fmSo4afIBcc",{"text":774,"type":737}," to prime your body for this workout. Incorporate these advanced striking combos into your current training routine. Then, once you get all three striking combos down, string them together for a complete physical and mental workout, and the ultimate 16 move combo!",{"type":776,"attrs":777,"content":779},"heading",{"level":778},2,[780],{"text":781,"type":737},"Advanced Kickboxing Combos Workout (Orthodox Stance Strikes)",{"type":776,"attrs":783,"content":784},{"level":778},[785,787],{"text":786,"type":737},"Combination One",{"type":748},{"type":750,"attrs":789},{"id":790,"body":791},"5e798d51-b1a1-4c1d-9c15-3cdd6c082eff",[792],{"_uid":793,"image":794,"component":798,"copyright_details":799},"i-56dd394f-718b-493d-8e82-c6622ad0f383",{"id":795,"alt":796,"name":7,"focus":48,"title":796,"filename":797,"copyright":7,"fieldtype":50},3572719,"Kickboxing Combination 1","https://a.storyblok.com/f/115220/1380x700/1bf9f59a2c/combo_1.png","content_image",[],{"type":776,"attrs":801,"content":803},{"level":802},3,[804,806,807],{"text":805,"type":737},"Jab - Cross - Lead Hook - Slip Left - Lead Hook (Body) - Rear Low Kick",{"type":748},{"text":808,"type":737},"| 1 - 2 - 3 - Slip L - 3B - R Low Kick",{"type":810,"content":811},"bullet_list",[812,819,825,831],{"type":813,"content":814},"list_item",[815],{"type":733,"content":816},[817],{"text":818,"type":737},"Start in an Orthodox stance",{"type":813,"content":820},[821],{"type":733,"content":822},[823],{"text":824,"type":737},"Throw a jab, followed by a quick cross, and a lead hook",{"type":813,"content":826},[827],{"type":733,"content":828},[829],{"text":830,"type":737},"Slip forward to the left, and throw a lead hook to the body",{"type":813,"content":832},[833],{"type":733,"content":834},[835],{"text":836,"type":737},"Finish off the combo with a rear low kick",{"type":776,"attrs":838,"content":839},{"level":778},[840,842],{"text":841,"type":737},"Combination Two",{"type":748},{"type":750,"attrs":844},{"id":790,"body":845},[846],{"_uid":847,"image":848,"component":798,"copyright_details":852},"i-2000776d-ff99-4c53-9670-58c955529d39",{"id":849,"alt":850,"name":7,"focus":48,"title":850,"filename":851,"copyright":7,"fieldtype":50},3572720,"Kickboxing Combination 2","https://a.storyblok.com/f/115220/1380x700/e680e5ead0/combo_2.png",[],{"type":776,"attrs":854,"content":855},{"level":802},[856],{"text":857,"type":737},"Front Kick - Step - Cross - Lead Hook - Rear Elbow - Lead Hook - Rear Kick | F Kick - Step - 2 - 3 - R Elbow - 3 - R Kick",{"type":810,"content":859},[860,865,871,877],{"type":813,"content":861},[862],{"type":733,"content":863},[864],{"text":818,"type":737},{"type":813,"content":866},[867],{"type":733,"content":868},[869],{"text":870,"type":737},"Begin with a lead front kick, followed by a floating step",{"type":813,"content":872},[873],{"type":733,"content":874},[875],{"text":876,"type":737},"Then from the inside, perform a quick cross, and a lead hook",{"type":813,"content":878},[879],{"type":733,"content":880},[881],{"text":882,"type":737},"Strike with a rear elbow followed with a quick lead hook, and finish off the combo with a rear kick",{"type":776,"attrs":884,"content":885},{"level":778},[886,888],{"text":887,"type":737},"Combination Three",{"type":748},{"type":750,"attrs":890},{"id":790,"body":891},[892],{"_uid":893,"image":894,"component":798,"copyright_details":898},"i-27e48144-f706-4d29-9532-6c92edf8229f",{"id":895,"alt":896,"name":7,"focus":48,"title":896,"filename":897,"copyright":7,"fieldtype":50},3572721,"Kickboxing Combination 3","https://a.storyblok.com/f/115220/1380x700/4296f8f2cf/combo_3.png",[],{"type":776,"attrs":900,"content":901},{"level":802},[902],{"text":903,"type":737},"Jab - Switch Kick - Cross - Lead Hook - Hop Kick | 1 - S Kick - 2 - 3 - Hop Kick",{"type":810,"content":905},[906,911,917,923],{"type":813,"content":907},[908],{"type":733,"content":909},[910],{"text":818,"type":737},{"type":813,"content":912},[913],{"type":733,"content":914},[915],{"text":916,"type":737},"Throw a jab, followed by a quick switch-kick to the liver",{"type":813,"content":918},[919],{"type":733,"content":920},[921],{"text":922,"type":737},"Follow up with a cross and lead hook",{"type":813,"content":924},[925,929],{"type":733,"content":926},[927],{"text":928,"type":737},"Finish off the combo with a hop kick",{"type":810,"content":930},[931],{"type":813,"content":932},[933],{"type":733,"content":934},[935],{"text":936,"type":737},"A Hop kick is slightly different from a traditional round kick. The objective of a hop kick is to lead with the rear foot in order to build momentum as you step across the bag",{"type":733,"content":938},[939],{"text":940,"type":737},"There you have it--Aaron’s three advanced kickboxing combos that will elevate your kickboxing striking game and take you to the next level. The objective is to learn each of the striking techniques first before trying to combine them all together in the complex sequences above. As you get better at each kickboxing combo, focus on minimizing wasted movements such as added steps in between strikes; as soon as your foot hits, your punch hits.",{"type":733,"content":942},[943,945,951],{"text":944,"type":737},"Ready for the final challenge? Once you feel confident, you can string them together and become a combination ",{"text":946,"type":737,"marks":947},"striking",[948],{"type":741,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/three-3-kickboxing-techniques-using-strikes-and-kicks/",{"text":952,"type":737}," master like Aaron. It’s the ultimate game of memory striking--a 16 strike kickboxing combo!",{"type":776,"attrs":954,"content":955},{"level":802},[956,958],{"text":957,"type":737},"All Three Combinations Together ",{"type":748},{"type":750,"attrs":960},{"id":790,"body":961},[962],{"_uid":963,"image":964,"component":798,"copyright_details":968},"i-0d55d820-c82e-46e6-8208-f0dfba9b7de4",{"id":965,"alt":966,"name":7,"focus":48,"title":966,"filename":967,"copyright":7,"fieldtype":50},3572722,"All 3 Kickboxing Combos ","https://a.storyblok.com/f/115220/1380x700/216fc0cbc4/kickboxing_combinations.png",[],{"type":776,"attrs":970,"content":971},{"level":802},[972],{"text":973,"type":737},"1 - 2 - 3 - Slip L - 3B - R Low Kick - F Kick - Step - 2 - 3 - R Elbow - 3 - R - Kick - 1 - S Kick - 2 - 3 - Hop Kick",{"type":733,"content":975},[976,978,984,986,992,994,1000,1002,1008],{"text":977,"type":737},"If you love these combinations and want more at-home ",{"text":979,"type":737,"marks":980},"kickboxing workouts",[981],{"type":741,"attrs":982},{"href":983,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/shanie-smash-s-10-minute-burnout-kickboxing-workout/",{"text":985,"type":737}," and training, check out the content for kickboxers on our ",{"text":987,"type":737,"marks":988},"Blog",[989],{"type":741,"attrs":990},{"href":991,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/t/kickboxing/",{"text":993,"type":737}," and ",{"text":995,"type":737,"marks":996},"YouTube Channel",[997],{"type":741,"attrs":998},{"href":999,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://bit.ly/3oYefXf",{"text":1001,"type":737},". Train with Aaron and the other FightCamp Trainers and ",{"text":1003,"type":737,"marks":1004},"start kicking and punching",[1005],{"type":741,"attrs":1006},{"href":1007,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1009,"type":737}," like a pro!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1011,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1012,"component":118,"meta_info":1013,"meta_title":7,"block_image":1014,"cover_image":1015,"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},[],[],"2022-01-19 00:00","article",{"_uid":1021,"title":657,"plugin":43,"description":1022},"fcafb28a-9dda-4c25-b662-0f1262878c7e","Take your striking game to the next level with FightCamp Trainer Aaron Swenson's three (3) advanced kickboxing combinations!",{"id":1024,"alt":657,"name":7,"focus":48,"title":657,"filename":1025,"copyright":7,"fieldtype":50},3572735,"https://a.storyblok.com/f/115220/2400x990/6929a1b682/3-advanced_kickboxing_combos.png","3-advanced-kickboxing-combos-to-add-to-your-training","blogs/3-advanced-kickboxing-combos-to-add-to-your-training",-3110,[1030],"featured",60887917,"f4775784-1391-4f05-bbc4-dbc236846673","2022-01-17T02:15:00.000Z","training/{{story.slug}}",[],["Reactive",1037],[1038,1218,1403,1818,2058,2287],{"name":1039,"created_at":1040,"published_at":1041,"updated_at":1042,"id":1043,"uuid":1044,"content":1045,"slug":1211,"full_slug":1212,"sort_by_date":48,"position":1213,"tag_list":1214,"is_startpage":9,"parent_id":1031,"meta_data":48,"group_id":1215,"first_published_at":1216,"release_id":48,"lang":60,"path":1034,"alternates":1217,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1046,"faqs":1047,"title":1039,"topic":1064,"author":1079,"content":1080,"category":1193,"schedule":1201,"component":1019,"meta_info":1202,"cover_image":1206,"description":1209,"contributors":1210},"af46e437-bfbd-4a28-91a2-df5259454628",[1048,1052,1056,1060],{"_uid":1049,"answer":1050,"question":1051,"component":669},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1053,"answer":1054,"question":1055,"component":669},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1057,"answer":1058,"question":1059,"component":669},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1061,"answer":1062,"question":1063,"component":669},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1065,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1077,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1078,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1066,"component":39,"meta_info":1074,"block_image":1075,"cover_image":1076,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1067,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1072,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1073,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1068,"component":118,"meta_info":1069,"meta_title":7,"block_image":1070,"cover_image":1071,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":730,"content":1081},[1082,1095,1100,1104,1109,1113,1127,1132,1145,1150,1154,1167,1171,1176,1189],{"type":733,"content":1083},[1084,1086,1093],{"text":1085,"type":737},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1087,"type":737,"marks":1088},"Strength training",[1089],{"type":741,"attrs":1090},{"href":1091,"uuid":48,"anchor":48,"custom":1092,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1094,"type":737}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":776,"attrs":1096,"content":1097},{"level":778},[1098],{"text":1099,"type":737},"Why do Boxers Train Their Neck?",{"type":733,"content":1101},[1102],{"text":1103,"type":737},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":776,"attrs":1105,"content":1106},{"level":778},[1107],{"text":1108,"type":737},"How do Boxers Strength Train Their Neck?",{"type":733,"content":1110},[1111],{"text":1112,"type":737},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":810,"content":1114},[1115,1121],{"type":813,"content":1116},[1117],{"type":733,"content":1118},[1119],{"text":1120,"type":737},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":813,"content":1122},[1123],{"type":733,"content":1124},[1125],{"text":1126,"type":737},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":776,"attrs":1128,"content":1129},{"level":778},[1130],{"text":1131,"type":737},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":733,"content":1133},[1134,1136,1143],{"text":1135,"type":737},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1137,"type":737,"marks":1138},"injury",[1139],{"type":741,"attrs":1140},{"href":1141,"uuid":48,"anchor":48,"custom":1142,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1144,"type":737}," occurring.",{"type":776,"attrs":1146,"content":1147},{"level":778},[1148],{"text":1149,"type":737},"How Often Should Boxers Train Their Neck?",{"type":733,"content":1151},[1152],{"text":1153,"type":737},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":750,"attrs":1155},{"id":1156,"body":1157},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1158],{"_uid":1159,"text":1160,"image":1161,"author":1165,"component":1166},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1162,"alt":1163,"name":7,"focus":7,"title":1163,"filename":1164,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":733,"content":1168},[1169],{"text":1170,"type":737},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":776,"attrs":1172,"content":1173},{"level":778},[1174],{"text":1175,"type":737},"Train Like a Fighter",{"type":733,"content":1177},[1178,1180,1187],{"text":1179,"type":737},"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":1181,"type":737,"marks":1182},"FightCamp",[1183],{"type":741,"attrs":1184},{"href":1185,"uuid":48,"anchor":48,"custom":1186,"target":744,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1188,"type":737}," 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":733,"content":1190},[1191],{"text":1192,"type":737},"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":1194,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1199,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1200,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1195,"component":118,"meta_info":1196,"meta_title":7,"block_image":1197,"cover_image":1198,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1203,"title":1204,"plugin":43,"description":1205},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1207,"alt":1163,"name":7,"focus":7,"title":1163,"filename":1208,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1030],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1219,"created_at":1220,"published_at":1221,"updated_at":1222,"id":1223,"uuid":1224,"content":1225,"slug":1396,"full_slug":1397,"sort_by_date":48,"position":1398,"tag_list":1399,"is_startpage":9,"parent_id":1031,"meta_data":48,"group_id":1400,"first_published_at":1401,"release_id":48,"lang":60,"path":1034,"alternates":1402,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1226,"faqs":1227,"title":1244,"topic":1245,"author":1260,"content":1261,"category":1380,"schedule":1388,"component":1019,"meta_info":1389,"cover_image":1392,"description":1391,"contributors":1395},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1228,1232,1236,1240],{"_uid":1229,"answer":1230,"question":1231,"component":669},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1233,"answer":1234,"question":1235,"component":669},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1237,"answer":1238,"question":1239,"component":669},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1241,"answer":1242,"question":1243,"component":669},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1246,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1258,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1259,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1247,"component":39,"meta_info":1255,"block_image":1256,"cover_image":1257,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1248,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1253,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1254,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1249,"component":118,"meta_info":1250,"meta_title":7,"block_image":1251,"cover_image":1252,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":730,"content":1262},[1263,1276,1281,1286,1299,1302,1307,1318,1321,1326,1337,1341,1345,1350,1363,1367,1377],{"type":733,"content":1264},[1265,1267,1274],{"text":1266,"type":737},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1268,"type":737,"marks":1269},"shadowboxing",[1270],{"type":741,"attrs":1271},{"href":1272,"uuid":48,"anchor":48,"custom":1273,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1275,"type":737}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":776,"attrs":1277,"content":1278},{"level":778},[1279],{"text":1280,"type":737},"Why You Should Practice Shadowboxing With Hand Weights",{"type":776,"attrs":1282,"content":1283},{"level":802},[1284],{"text":1285,"type":737},"1. Speed",{"type":750,"attrs":1287},{"id":1288,"body":1289},"58589914-3cf9-454d-8369-7218c807f59a",[1290],{"url":1291,"_uid":1293,"image":1294,"component":798,"copyright_details":1298},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1295,"alt":1296,"name":7,"focus":48,"title":1296,"filename":1297,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":733,"content":1300},[1301],{"text":1234,"type":737},{"type":776,"attrs":1303,"content":1304},{"level":802},[1305],{"text":1306,"type":737},"2. Arm Endurance",{"type":750,"attrs":1308},{"id":1288,"body":1309},[1310],{"url":1311,"_uid":1312,"image":1313,"component":798,"copyright_details":1317},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1314,"alt":1315,"name":7,"focus":48,"title":1315,"filename":1316,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":733,"content":1319},[1320],{"text":1238,"type":737},{"type":776,"attrs":1322,"content":1323},{"level":802},[1324],{"text":1325,"type":737},"3. Cardiovascular Conditioning",{"type":750,"attrs":1327},{"id":1288,"body":1328},[1329],{"url":1330,"_uid":1331,"image":1332,"component":798,"copyright_details":1336},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1333,"alt":1334,"name":7,"focus":48,"title":1334,"filename":1335,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":733,"content":1338},[1339],{"text":1340,"type":737},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":733,"content":1342},[1343],{"text":1344,"type":737},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":776,"attrs":1346,"content":1347},{"level":778},[1348],{"text":1349,"type":737},"Amp Up Your Training",{"type":733,"content":1351},[1352,1354,1361],{"text":1353,"type":737},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1355,"type":737,"marks":1356},"FightCamp Facebook Community",[1357],{"type":741,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"custom":1360,"target":744,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1362,"type":737}," and let me know.",{"type":776,"attrs":1364,"content":1365},{"level":778},[1366],{"text":1175,"type":737},{"type":733,"content":1368},[1369,1370,1375],{"text":1179,"type":737},{"text":1181,"type":737,"marks":1371},[1372],{"type":741,"attrs":1373},{"href":1185,"uuid":48,"anchor":48,"custom":1374,"target":744,"linktype":13},{},{"text":1376,"type":737}," 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":733,"content":1378},[1379],{"text":1192,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1381,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1386,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1387,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1382,"component":118,"meta_info":1383,"meta_title":7,"block_image":1384,"cover_image":1385,"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},[],[],"2023-01-16 00:00",{"_uid":1390,"title":1244,"plugin":43,"description":1391},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1393,"alt":1219,"name":7,"focus":48,"title":1219,"filename":1394,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1030],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1404,"created_at":1405,"published_at":1406,"updated_at":1407,"id":1408,"uuid":1409,"content":1410,"slug":1811,"full_slug":1812,"sort_by_date":48,"position":1813,"tag_list":1814,"is_startpage":9,"parent_id":1031,"meta_data":48,"group_id":1815,"first_published_at":1816,"release_id":48,"lang":60,"path":1034,"alternates":1817,"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":1411,"faqs":1412,"title":1404,"topic":1417,"author":1432,"content":1433,"category":1792,"schedule":1800,"component":1019,"meta_info":1801,"cover_image":1805,"description":1809,"contributors":1810},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1413],{"_uid":1414,"answer":1415,"question":1416,"component":669},"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":1418,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1430,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1431,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1419,"component":39,"meta_info":1427,"block_image":1428,"cover_image":1429,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1420,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1425,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1426,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1421,"component":118,"meta_info":1422,"meta_title":7,"block_image":1423,"cover_image":1424,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":730,"content":1434},[1435,1439,1443,1447,1460,1492,1496,1501,1505,1509,1514,1518,1538,1543,1547,1573,1577,1582,1586,1606,1611,1615,1635,1640,1644,1675,1680,1683,1703,1708,1712,1732,1737,1741,1761,1774,1779,1788],{"type":733,"content":1436},[1437],{"text":1438,"type":737},"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":733,"content":1440},[1441],{"text":1442,"type":737},"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":733,"content":1444},[1445],{"text":1446,"type":737},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":733,"content":1448},[1449,1451,1458],{"text":1450,"type":737},"With consistent resistance training and ",{"text":1452,"type":737,"marks":1453},"healthy nutrition",[1454],{"type":741,"attrs":1455},{"href":1456,"uuid":48,"anchor":48,"custom":1457,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1459,"type":737},", women can develop strong arm muscles that will empower you to:",{"type":810,"content":1461},[1462,1468,1474,1480,1486],{"type":813,"content":1463},[1464],{"type":733,"content":1465},[1466],{"text":1467,"type":737},"Throw a solid punch",{"type":813,"content":1469},[1470],{"type":733,"content":1471},[1472],{"text":1473,"type":737},"Carry your kids or fur babies",{"type":813,"content":1475},[1476],{"type":733,"content":1477},[1478],{"text":1479,"type":737},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":813,"content":1481},[1482],{"type":733,"content":1483},[1484],{"text":1485,"type":737},"Feel confident in every tank top and sleeveless dress",{"type":813,"content":1487},[1488],{"type":733,"content":1489},[1490],{"text":1491,"type":737},"Haul all those bags from the car to the house in one trip ",{"type":733,"content":1493},[1494],{"text":1495,"type":737},"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":776,"attrs":1497,"content":1498},{"level":778},[1499],{"text":1500,"type":737},"Arm Exercises for Women",{"type":733,"content":1502},[1503],{"text":1504,"type":737},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":733,"content":1506},[1507],{"text":1508,"type":737},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":776,"attrs":1510,"content":1511},{"level":802},[1512],{"text":1513,"type":737},"1. Plank With Bicep Curl",{"type":733,"content":1515},[1516],{"text":1517,"type":737},"Target Muscles: Biceps & Core",{"type":810,"content":1519},[1520,1526,1532],{"type":813,"content":1521},[1522],{"type":733,"content":1523},[1524],{"text":1525,"type":737},"Begin in plank position, holding two dumbbells on the floor",{"type":813,"content":1527},[1528],{"type":733,"content":1529},[1530],{"text":1531,"type":737},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":813,"content":1533},[1534],{"type":733,"content":1535},[1536],{"text":1537,"type":737},"Maintain plank position and repeat with the other arm",{"type":776,"attrs":1539,"content":1540},{"level":802},[1541],{"text":1542,"type":737},"2. Overhead Tricep Extension",{"type":733,"content":1544},[1545],{"text":1546,"type":737},"Target Muscles: Triceps",{"type":810,"content":1548},[1549,1555,1561,1567],{"type":813,"content":1550},[1551],{"type":733,"content":1552},[1553],{"text":1554,"type":737},"Hold the weight overhead with both hands",{"type":813,"content":1556},[1557],{"type":733,"content":1558},[1559],{"text":1560,"type":737},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":813,"content":1562},[1563],{"type":733,"content":1564},[1565],{"text":1566,"type":737},"Straighten your elbows and extend the weight overhead",{"type":813,"content":1568},[1569],{"type":733,"content":1570},[1571],{"text":1572,"type":737},"Hold the fully extended position for a moment, then repeat slowly",{"type":733,"content":1574},[1575],{"text":1576,"type":737},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":776,"attrs":1578,"content":1579},{"level":802},[1580],{"text":1581,"type":737},"3. Upright Row ",{"type":733,"content":1583},[1584],{"text":1585,"type":737},"Target Muscles: Traps & Deltoids",{"type":810,"content":1587},[1588,1594,1600],{"type":813,"content":1589},[1590],{"type":733,"content":1591},[1592],{"text":1593,"type":737},"Begin standing with your feet hip-width apart",{"type":813,"content":1595},[1596],{"type":733,"content":1597},[1598],{"text":1599,"type":737},"Lift your barbell or dumbbells straight up toward your chin",{"type":813,"content":1601},[1602],{"type":733,"content":1603},[1604],{"text":1605,"type":737},"Pause at the top of the lift, lower, and repeat",{"type":776,"attrs":1607,"content":1608},{"level":802},[1609],{"text":1610,"type":737},"4. Lateral Arm Raise",{"type":733,"content":1612},[1613],{"text":1614,"type":737},"Target Muscles: Triceps & Shoulders",{"type":810,"content":1616},[1617,1623,1629],{"type":813,"content":1618},[1619],{"type":733,"content":1620},[1621],{"text":1622,"type":737},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":813,"content":1624},[1625],{"type":733,"content":1626},[1627],{"text":1628,"type":737},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":813,"content":1630},[1631],{"type":733,"content":1632},[1633],{"text":1634,"type":737},"Lower and repeat",{"type":776,"attrs":1636,"content":1637},{"level":802},[1638],{"text":1639,"type":737},"5. Dumbbell Bench Press",{"type":733,"content":1641},[1642],{"text":1643,"type":737},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":810,"content":1645},[1646,1652,1658,1669],{"type":813,"content":1647},[1648],{"type":733,"content":1649},[1650],{"text":1651,"type":737},"Begin laying on a bench with your feet flat on the floor",{"type":813,"content":1653},[1654],{"type":733,"content":1655},[1656],{"text":1657,"type":737},"Lift the dumbbells to chest height, with your hands facing forward",{"type":813,"content":1659},[1660],{"type":733,"content":1661},[1662,1664],{"text":1663,"type":737},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1665,"type":737,"marks":1666},"(don’t let the dumbbells touch)",[1667],{"type":1668},"italic",{"type":813,"content":1670},[1671],{"type":733,"content":1672},[1673],{"text":1674,"type":737},"Lower your arms and repeat",{"type":776,"attrs":1676,"content":1677},{"level":802},[1678],{"text":1679,"type":737},"6. Tricep Dips",{"type":733,"content":1681},[1682],{"text":1546,"type":737},{"type":810,"content":1684},[1685,1691,1697],{"type":813,"content":1686},[1687],{"type":733,"content":1688},[1689],{"text":1690,"type":737},"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":813,"content":1692},[1693],{"type":733,"content":1694},[1695],{"text":1696,"type":737},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":813,"content":1698},[1699],{"type":733,"content":1700},[1701],{"text":1702,"type":737},"Push yourself back up until your arms are almost straight, and repeat",{"type":776,"attrs":1704,"content":1705},{"level":802},[1706],{"text":1707,"type":737},"7. Decline Push-Up",{"type":733,"content":1709},[1710],{"text":1711,"type":737},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":810,"content":1713},[1714,1720,1726],{"type":813,"content":1715},[1716],{"type":733,"content":1717},[1718],{"text":1719,"type":737},"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":813,"content":1721},[1722],{"type":733,"content":1723},[1724],{"text":1725,"type":737},"Brace your core and glutes, and lower yourself down into a push-up",{"type":813,"content":1727},[1728],{"type":733,"content":1729},[1730],{"text":1731,"type":737},"Extend your elbows to push yourself up, and repeat",{"type":776,"attrs":1733,"content":1734},{"level":802},[1735],{"text":1736,"type":737},"8. Diamond Push-Up",{"type":733,"content":1738},[1739],{"text":1740,"type":737},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":810,"content":1742},[1743,1749,1755],{"type":813,"content":1744},[1745],{"type":733,"content":1746},[1747],{"text":1748,"type":737},"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":813,"content":1750},[1751],{"type":733,"content":1752},[1753],{"text":1754,"type":737},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":813,"content":1756},[1757],{"type":733,"content":1758},[1759],{"text":1760,"type":737},"Push yourself back up and repeat",{"type":733,"content":1762},[1763,1765,1772],{"text":1764,"type":737},"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":1766,"type":737,"marks":1767},"FightCamp Community",[1768],{"type":741,"attrs":1769},{"href":1770,"uuid":48,"anchor":48,"custom":1771,"target":744,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1773,"type":737}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":776,"attrs":1775,"content":1776},{"level":778},[1777],{"text":1778,"type":737},"Train Like a Woman",{"type":733,"content":1780},[1781,1782,1787],{"text":1179,"type":737},{"text":1181,"type":737,"marks":1783},[1784],{"type":741,"attrs":1785},{"href":1185,"uuid":48,"anchor":48,"custom":1786,"target":744,"linktype":13},{},{"text":1376,"type":737},{"type":733,"content":1789},[1790],{"text":1791,"type":737},"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":1793,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1798,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1794,"component":118,"meta_info":1795,"meta_title":7,"block_image":1796,"cover_image":1797,"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":1802,"title":1803,"plugin":43,"description":1804},"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":1806,"alt":1807,"name":7,"focus":7,"title":1807,"filename":1808,"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,[1030],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1819,"created_at":1820,"published_at":1821,"updated_at":1822,"id":1823,"uuid":1824,"content":1825,"slug":2051,"full_slug":2052,"sort_by_date":48,"position":2053,"tag_list":2054,"is_startpage":9,"parent_id":1031,"meta_data":48,"group_id":2055,"first_published_at":2056,"release_id":48,"lang":60,"path":1034,"alternates":2057,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1826,"faqs":1827,"title":1819,"topic":1848,"author":1863,"content":1864,"category":2035,"schedule":2043,"component":1019,"meta_info":2044,"cover_image":2047,"description":2046,"contributors":2050},"d9342cbc-2f33-448b-95cb-d9141a391216",[1828,1832,1836,1840,1844],{"_uid":1829,"answer":1830,"question":1831,"component":669},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1833,"answer":1834,"question":1835,"component":669},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1837,"answer":1838,"question":1839,"component":669},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1841,"answer":1842,"question":1843,"component":669},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1845,"answer":1846,"question":1847,"component":669},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1849,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1861,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1862,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1850,"component":39,"meta_info":1858,"block_image":1859,"cover_image":1860,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1851,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1856,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1857,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1852,"component":118,"meta_info":1853,"meta_title":7,"block_image":1854,"cover_image":1855,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":730,"content":1865},[1866,1879,1883,1895,1899,1903,1915,1919,1923,1927,1944,1948,1952,1956,1972,1976,1981,1994,1998,2008,2021,2025],{"type":733,"content":1867},[1868,1870,1877],{"text":1869,"type":737},"FightCamp Trainer ",{"text":1871,"type":737,"marks":1872},"Coach PJ",[1873],{"type":741,"attrs":1874},{"href":1875,"uuid":48,"anchor":48,"custom":1876,"target":744,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1878,"type":737}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":733,"content":1880},[1881],{"text":1882,"type":737},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":750,"attrs":1884},{"id":1885,"body":1886},"d975e679-f879-4a04-b019-c5eb66b48e99",[1887],{"_uid":1888,"link":1889,"image":1891,"title":1893,"component":762},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1890,"linktype":13,"fieldtype":14,"cached_url":1890},"https://youtu.be/G-4nuJefUcE",{"id":1892,"alt":1893,"name":7,"focus":48,"title":1893,"filename":1894,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":776,"attrs":1896,"content":1897},{"level":778},[1898],{"text":1831,"type":737},{"type":733,"content":1900},[1901],{"text":1902,"type":737},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":750,"attrs":1904},{"id":1905,"body":1906},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1907],{"url":1908,"_uid":1909,"image":1910,"component":798,"copyright_details":1914},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1911,"alt":1912,"name":7,"focus":48,"title":1912,"filename":1913,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":733,"content":1916},[1917],{"text":1918,"type":737},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":776,"attrs":1920,"content":1921},{"level":778},[1922],{"text":1835,"type":737},{"type":733,"content":1924},[1925],{"text":1926,"type":737},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":750,"attrs":1928},{"id":1905,"body":1929},[1930],{"url":1931,"_uid":1932,"image":1933,"component":798,"copyright_details":1937},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1934,"alt":1935,"name":7,"focus":48,"title":1935,"filename":1936,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1938],{"_uid":1939,"link":1940,"title":1942,"component":1943},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1941,"linktype":13,"fieldtype":14,"cached_url":1941},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":733,"content":1945},[1946],{"text":1947,"type":737},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":776,"attrs":1949,"content":1950},{"level":778},[1951],{"text":1839,"type":737},{"type":733,"content":1953},[1954],{"text":1955,"type":737},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":750,"attrs":1957},{"id":1905,"body":1958},[1959],{"url":1960,"_uid":1961,"image":1962,"component":798,"copyright_details":1966},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1963,"alt":1964,"name":7,"focus":48,"title":1964,"filename":1965,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1967],{"_uid":1968,"link":1969,"title":1971,"component":1943},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1970,"linktype":13,"fieldtype":14,"cached_url":1970},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":733,"content":1973},[1974],{"text":1975,"type":737},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":776,"attrs":1977,"content":1978},{"level":778},[1979],{"text":1980,"type":737},"Levels & Abilities",{"type":733,"content":1982},[1983,1985,1992],{"text":1984,"type":737},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1986,"type":737,"marks":1987},"sweet science",[1988],{"type":741,"attrs":1989},{"href":1990,"uuid":48,"anchor":48,"custom":1991,"target":744,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1993,"type":737},". ",{"type":776,"attrs":1995,"content":1996},{"level":778},[1997],{"text":1847,"type":737},{"type":750,"attrs":1999},{"id":1905,"body":2000},[2001],{"url":2002,"_uid":2003,"image":2004,"component":798,"copyright_details":2007},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2005,"alt":1912,"name":7,"focus":48,"title":1912,"filename":2006,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":733,"content":2009},[2010,2012,2019],{"text":2011,"type":737},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2013,"type":737,"marks":2014},"FightCamp app",[2015],{"type":741,"attrs":2016},{"href":2017,"uuid":48,"anchor":48,"custom":2018,"target":744,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2020,"type":737},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":776,"attrs":2022,"content":2023},{"level":778},[2024],{"text":1175,"type":737},{"type":733,"content":2026},[2027,2028,2033],{"text":1179,"type":737},{"text":1181,"type":737,"marks":2029},[2030],{"type":741,"attrs":2031},{"href":1185,"uuid":48,"anchor":48,"custom":2032,"target":744,"linktype":13},{},{"text":2034,"type":737}," 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":2036,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2041,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2042,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2037,"component":118,"meta_info":2038,"meta_title":7,"block_image":2039,"cover_image":2040,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2045,"title":1819,"plugin":43,"description":2046},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2048,"alt":1819,"name":7,"focus":48,"title":1819,"filename":2049,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1030],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2059,"created_at":2060,"published_at":2061,"updated_at":2062,"id":2063,"uuid":2064,"content":2065,"slug":2280,"full_slug":2281,"sort_by_date":48,"position":2282,"tag_list":2283,"is_startpage":9,"parent_id":1031,"meta_data":48,"group_id":2284,"first_published_at":2285,"release_id":48,"lang":60,"path":1034,"alternates":2286,"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":2066,"faqs":2067,"title":2059,"topic":2088,"author":1432,"content":2103,"category":2262,"schedule":2270,"component":1019,"meta_info":2271,"cover_image":2275,"description":2274,"contributors":2279},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2068,2072,2076,2080,2084],{"_uid":2069,"answer":2070,"question":2071,"component":669},"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":2073,"answer":2074,"question":2075,"component":669},"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":2077,"answer":2078,"question":2079,"component":669},"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":2081,"answer":2082,"question":2083,"component":669},"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":2085,"answer":2086,"question":2087,"component":669},"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":2089,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2101,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2102,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2090,"component":39,"meta_info":2098,"block_image":2099,"cover_image":2100,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2091,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2096,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2097,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2092,"component":118,"meta_info":2093,"meta_title":7,"block_image":2094,"cover_image":2095,"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":730,"content":2104},[2105,2109,2113,2117,2130,2134,2138,2143,2155,2168,2173,2184,2188,2210,2215,2226,2237,2242,2246,2250,2259],{"type":733,"content":2106},[2107],{"text":2108,"type":737},"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":733,"content":2110},[2111],{"text":2112,"type":737},"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":776,"attrs":2114,"content":2115},{"level":778},[2116],{"text":2071,"type":737},{"type":733,"content":2118},[2119,2121,2128],{"text":2120,"type":737},"According to the ",{"text":2122,"type":737,"marks":2123},"Mayo Clinic",[2124],{"type":741,"attrs":2125},{"href":2126,"uuid":48,"anchor":48,"custom":2127,"target":744,"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":2129,"type":737},", 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":733,"content":2131},[2132],{"text":2133,"type":737},"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":733,"content":2135},[2136],{"text":2137,"type":737},"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":776,"attrs":2139,"content":2140},{"level":778},[2141],{"text":2142,"type":737},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":750,"attrs":2144},{"id":2145,"body":2146},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2147],{"url":2148,"_uid":2149,"image":2150,"component":798,"copyright_details":2154},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2151,"alt":2152,"name":7,"focus":48,"title":2152,"filename":2153,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":733,"content":2156},[2157,2159,2166],{"text":2158,"type":737},"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":2160,"type":737,"marks":2161},"burn more calories",[2162],{"type":741,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"custom":2165,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2167,"type":737}," even after you’re done working out.",{"type":776,"attrs":2169,"content":2170},{"level":778},[2171],{"text":2172,"type":737},"Kickboxing Is A Full Body Workout",{"type":750,"attrs":2174},{"id":2145,"body":2175},[2176],{"url":2177,"_uid":2178,"image":2179,"component":798,"copyright_details":2183},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2180,"alt":2181,"name":7,"focus":48,"title":2181,"filename":2182,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":733,"content":2185},[2186],{"text":2187,"type":737},"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":733,"content":2189},[2190,2192,2199,2201,2208],{"text":2191,"type":737},"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":2193,"type":737,"marks":2194},"all-level lower body workout",[2195],{"type":741,"attrs":2196},{"href":2197,"uuid":48,"anchor":48,"custom":2198,"target":744,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2200,"type":737}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2202,"type":737,"marks":2203},"upper body workout",[2204],{"type":741,"attrs":2205},{"href":2206,"uuid":48,"anchor":48,"custom":2207,"target":744,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2209,"type":737}," led by Flo Master.",{"type":776,"attrs":2211,"content":2212},{"level":778},[2213],{"text":2214,"type":737},"Boxing Can Be Low-Impact",{"type":750,"attrs":2216},{"id":2145,"body":2217},[2218],{"url":2219,"_uid":2220,"image":2221,"component":798,"copyright_details":2225},{"id":7,"url":7,"linktype":1292,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2222,"alt":2223,"name":7,"focus":48,"title":2223,"filename":2224,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":733,"content":2227},[2228,2230,2235],{"text":2229,"type":737},"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":1268,"type":737,"marks":2231},[2232],{"type":741,"attrs":2233},{"href":1272,"uuid":48,"anchor":48,"custom":2234,"target":744,"linktype":13},{},{"text":2236,"type":737}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":776,"attrs":2238,"content":2239},{"level":778},[2240],{"text":2241,"type":737},"Kick Boring Cardio To The Curb",{"type":733,"content":2243},[2244],{"text":2245,"type":737},"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":776,"attrs":2247,"content":2248},{"level":778},[2249],{"text":1175,"type":737},{"type":733,"content":2251},[2252,2253,2258],{"text":1179,"type":737},{"text":1181,"type":737,"marks":2254},[2255],{"type":741,"attrs":2256},{"href":1185,"uuid":48,"anchor":48,"custom":2257,"target":744,"linktype":13},{},{"text":1376,"type":737},{"type":733,"content":2260},[2261],{"text":1192,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2263,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2268,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2264,"component":118,"meta_info":2265,"meta_title":7,"block_image":2266,"cover_image":2267,"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":2272,"title":2273,"plugin":43,"description":2274},"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":2276,"alt":2277,"name":7,"focus":48,"title":2277,"filename":2278,"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,[1030],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2288,"created_at":2289,"published_at":2290,"updated_at":2291,"id":2292,"uuid":2293,"content":2294,"slug":2628,"full_slug":2629,"sort_by_date":48,"position":2630,"tag_list":2631,"is_startpage":9,"parent_id":1031,"meta_data":48,"group_id":2632,"first_published_at":2633,"release_id":48,"lang":60,"path":1034,"alternates":2634,"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":2295,"faqs":2296,"title":2288,"topic":2309,"author":2324,"content":2325,"category":2609,"schedule":2617,"component":1019,"meta_info":2618,"cover_image":2622,"description":2626,"contributors":2627},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2297,2301,2305],{"_uid":2298,"answer":2299,"question":2300,"component":669},"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":2302,"answer":2303,"question":2304,"component":669},"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":2306,"answer":2307,"question":2308,"component":669},"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":2310,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2322,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2323,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2311,"component":39,"meta_info":2319,"block_image":2320,"cover_image":2321,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2312,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2317,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2318,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2313,"component":118,"meta_info":2314,"meta_title":7,"block_image":2315,"cover_image":2316,"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":730,"content":2326},[2327,2342,2346,2358,2363,2368,2398,2403,2430,2435,2457,2462,2484,2489,2511,2516,2543,2548,2564,2568,2592,2596,2606],{"type":733,"content":2328},[2329,2331,2340],{"text":2330,"type":737},"Post-workout ",{"text":2332,"type":737,"marks":2333},"stretches",[2334,2338],{"type":741,"attrs":2335},{"href":2336,"uuid":48,"anchor":48,"custom":2337,"target":744,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2339},"underline",{"text":2341,"type":737}," 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":776,"attrs":2343,"content":2344},{"level":778},[2345],{"text":2300,"type":737},{"type":733,"content":2347},[2348,2356],{"text":2349,"type":737,"marks":2350},"Research",[2351,2355],{"type":741,"attrs":2352},{"href":2353,"uuid":48,"anchor":48,"custom":2354,"target":744,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2339},{"text":2357,"type":737}," 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":776,"attrs":2359,"content":2360},{"level":778},[2361],{"text":2362,"type":737},"7 Stretches to Help You Recover Post-Workout",{"type":776,"attrs":2364,"content":2365},{"level":802},[2366],{"text":2367,"type":737},"Shoulder Flossing",{"type":2369,"attrs":2370,"content":2373},"ordered_list",{"order":2371},{"order":2372},1,[2374,2380,2386,2392],{"type":813,"content":2375},[2376],{"type":733,"content":2377},[2378],{"text":2379,"type":737},"Start in a standing position.",{"type":813,"content":2381},[2382],{"type":733,"content":2383},[2384],{"text":2385,"type":737},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":813,"content":2387},[2388],{"type":733,"content":2389},[2390],{"text":2391,"type":737},"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":813,"content":2393},[2394],{"type":733,"content":2395},[2396],{"text":2397,"type":737},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":776,"attrs":2399,"content":2400},{"level":802},[2401],{"text":2402,"type":737},"World's Greatest Stretch ",{"type":2369,"attrs":2404,"content":2405},{"order":2372},[2406,2412,2418,2424],{"type":813,"content":2407},[2408],{"type":733,"content":2409},[2410],{"text":2411,"type":737},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":813,"content":2413},[2414],{"type":733,"content":2415},[2416],{"text":2417,"type":737},"Next to the left hand, raise the left hand to the sky. ",{"type":813,"content":2419},[2420],{"type":733,"content":2421},[2422],{"text":2423,"type":737},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":813,"content":2425},[2426],{"type":733,"content":2427},[2428],{"text":2429,"type":737},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":776,"attrs":2431,"content":2432},{"level":802},[2433],{"text":2434,"type":737},"Kneeling Quad/Hip Flexor Stretch",{"type":2369,"attrs":2436,"content":2438},{"order":2437},{"order":2372},[2439,2445,2451],{"type":813,"content":2440},[2441],{"type":733,"content":2442},[2443],{"text":2444,"type":737},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":813,"content":2446},[2447],{"type":733,"content":2448},[2449],{"text":2450,"type":737},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":813,"content":2452},[2453],{"type":733,"content":2454},[2455],{"text":2456,"type":737},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":776,"attrs":2458,"content":2459},{"level":802},[2460],{"text":2461,"type":737},"Cat/Cow",{"type":2369,"attrs":2463,"content":2465},{"order":2464},{"order":2372},[2466,2472,2478],{"type":813,"content":2467},[2468],{"type":733,"content":2469},[2470],{"text":2471,"type":737},"Start on all fours, neutral spine. ",{"type":813,"content":2473},[2474],{"type":733,"content":2475},[2476],{"text":2477,"type":737},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":813,"content":2479},[2480],{"type":733,"content":2481},[2482],{"text":2483,"type":737},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":776,"attrs":2485,"content":2486},{"level":802},[2487],{"text":2488,"type":737},"Thread the Needle",{"type":2369,"attrs":2490,"content":2492},{"order":2491},{"order":2372},[2493,2499,2505],{"type":813,"content":2494},[2495],{"type":733,"content":2496},[2497],{"text":2498,"type":737},"Start on all fours. ",{"type":813,"content":2500},[2501],{"type":733,"content":2502},[2503],{"text":2504,"type":737},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":813,"content":2506},[2507],{"type":733,"content":2508},[2509],{"text":2510,"type":737},"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":776,"attrs":2512,"content":2513},{"level":802},[2514],{"text":2515,"type":737},"Thread the Needle With a Twist ",{"type":2369,"attrs":2517,"content":2519},{"order":2518},{"order":2372},[2520,2525,2531,2537],{"type":813,"content":2521},[2522],{"type":733,"content":2523},[2524],{"text":2498,"type":737},{"type":813,"content":2526},[2527],{"type":733,"content":2528},[2529],{"text":2530,"type":737},"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":813,"content":2532},[2533],{"type":733,"content":2534},[2535],{"text":2536,"type":737},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":813,"content":2538},[2539],{"type":733,"content":2540},[2541],{"text":2542,"type":737},"Return to the starting position.",{"type":776,"attrs":2544,"content":2545},{"level":802},[2546],{"text":2547,"type":737},"Scorpion Stretch (Prone) ",{"type":2369,"attrs":2549,"content":2551},{"order":2550},{"order":2372},[2552,2558],{"type":813,"content":2553},[2554],{"type":733,"content":2555},[2556],{"text":2557,"type":737},"Begin lying down, arms out in T. ",{"type":813,"content":2559},[2560],{"type":733,"content":2561},[2562],{"text":2563,"type":737},"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":776,"attrs":2565,"content":2566},{"level":778},[2567],{"text":2308,"type":737},{"type":733,"content":2569},[2570,2572,2580,2582,2590],{"text":2571,"type":737},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2573,"type":737,"marks":2574},"range of motion improvements",[2575,2579],{"type":741,"attrs":2576},{"href":2577,"uuid":48,"anchor":48,"custom":2578,"target":744,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2339},{"text":2581,"type":737},". 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":2583,"type":737,"marks":2584},"Studies",[2585,2589],{"type":741,"attrs":2586},{"href":2587,"uuid":48,"anchor":48,"custom":2588,"target":744,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2339},{"text":2591,"type":737}," 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":776,"attrs":2593,"content":2594},{"level":778},[2595],{"text":1175,"type":737},{"type":733,"content":2597},[2598,2599,2605],{"text":1179,"type":737},{"text":1181,"type":737,"marks":2600},[2601,2604],{"type":741,"attrs":2602},{"href":1185,"uuid":48,"anchor":48,"custom":2603,"target":744,"linktype":13},{},{"type":2339},{"text":1188,"type":737},{"type":733,"content":2607},[2608],{"text":1192,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2610,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2615,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2616,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2611,"component":118,"meta_info":2612,"meta_title":7,"block_image":2613,"cover_image":2614,"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":2619,"title":2620,"plugin":43,"description":2621},"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":2623,"alt":2624,"name":7,"focus":7,"title":2624,"filename":2625,"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,[1030],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1019,"created_at":2636,"published_at":2637,"updated_at":2638,"id":2639,"uuid":2640,"content":2641,"slug":1019,"full_slug":2662,"sort_by_date":48,"position":446,"tag_list":2663,"is_startpage":9,"parent_id":2664,"meta_data":48,"group_id":2665,"first_published_at":2666,"release_id":48,"lang":60,"path":7,"alternates":2667,"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":2642,"component":2643,"meta_info":2644,"custom_content_list":2646},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2645,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2647,2652,2657],{"_uid":2648,"label":2649,"value":2650,"dev_id":2651,"component":737},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2653,"label":2654,"value":2655,"dev_id":2656,"component":737},"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":2658,"label":2659,"value":2660,"dev_id":2661,"component":737},"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",[],1785892822473]