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By doing that, you will have a much easier time and a higher chance of beating your opponent in the ring.","Why are body shots so important in boxing combos?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bd7b18a7-1c01-48ed-a75e-d17f328d95d6","Start by throwing two jabs (1-1). You want to gauge your opponent’s reaction and get them to put their hands up and cover their face. Throw a third jab after they react. Then, bend your knees a bit to bring your stance lower. Throw a cross to the body\\nAs soon as you land the cross, start moving in the direction you want to escape out of your opponent's reach. A good boxer on the receiving end of that cross will always check it or counter it with a hook.","Combo 1: Double Jab - Jab - Cross To The Body (1-1-1-2B)",{"_uid":676,"answer":677,"question":678,"component":670},"f5b35d63-9ae3-4e31-86b2-97380f86a686","Throw a basic jab-cross (1-2) combo, turning your rear foot. Slip to the side of your leading hand and bring your rear hand up to guard. Throw a lead hook to the right side of the abdomen (aim at the liver). Make sure to rotate your leading leg to generate torque and momentum","Combo 2: Jab - Cross - Lead Hook To The Body (1-2-3B)",{"_uid":680,"answer":681,"question":682,"component":670},"4d95cee3-6cf7-433a-bf79-a3ba4088b9ea","Start off with 2 jabs (1-1). This is not the standard double-jab; the 2 jabs are thrown with full retraction of the leading hand back to guard in between. Throw a rear hook to the body (aiming at the liver or ribs of your opponent if you are in orthodox stance)","Combo 3: Jab - Jab - Rear Hook To The Body (1-1-4B)",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":684,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":113,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":723,"content":724},"doc",[725,747,751,774,788,795,801,811,837,863,867,872,881,925,930,938,960,965,1000,1014,1018,1022,1036,1056,1106,1111],{"type":726,"content":727},"paragraph",[728,731,737,745],{"text":729,"type":730},"Why is going to the body so important when selecting your ","text",{"text":732,"type":730,"marks":733}," ",[734],{"type":735,"attrs":736},"styled",{"class":7},{"text":738,"type":730,"marks":739},"boxing combos",[740],{"type":741,"attrs":742},"link",{"href":743,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos","_blank",{"text":746,"type":730},"? Because when you take the body of your opponent, you take the energy from them, and you take their willpower.",{"type":726,"content":748},[749],{"text":750,"type":730},"By doing that, you will have a much easier time and a higher chance of beating your opponent in the ring.",{"type":726,"content":752},[753,755,759,765,770,772],{"text":754,"type":730},"Here, ",{"text":732,"type":730,"marks":756},[757],{"type":735,"attrs":758},{"class":7},{"text":760,"type":730,"marks":761},"FightCamp",[762],{"type":741,"attrs":763},{"href":764,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":766,"type":730,"marks":767},"  ",[768],{"type":735,"attrs":769},{"class":7},{"text":771,"type":730},"Trainer Flo Master demonstrates three (3) body shot combos every boxer should learn:",{"type":773},"hard_break",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"61b8ca88-4df3-40f6-8543-6e9de1e4b40e",[779],{"_uid":780,"link":781,"image":783,"title":785,"component":787},"i-40a64baf-132e-4d9e-acf0-629913ee2149",{"id":7,"url":782,"linktype":13,"fieldtype":14,"cached_url":782},"https://youtu.be/lEvHeABabvc",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},3396955,"3 BODY SHOT COMBOS YOU NEED TO TRY | Boxing Training","https://a.storyblok.com/f/115220/1244x700/a4ed5b6353/3-body-shot-combos-youtube-video.jpg","image_video_link",{"type":789,"attrs":790,"content":792},"heading",{"level":791},2,[793],{"text":794,"type":730},"3 Body Shot Combinations",{"type":789,"attrs":796,"content":798},{"level":797},3,[799,800],{"text":674,"type":730},{"type":773},{"type":775,"attrs":802},{"id":777,"body":803},[804],{"_uid":805,"image":806,"component":810},"i-4ff4c22b-89bf-4228-aef3-b0f39c9f50ab",{"id":807,"alt":808,"name":7,"focus":48,"title":808,"filename":809,"copyright":7,"fieldtype":50},3397003,"Flo Master Throwing a Jab Punch","https://a.storyblok.com/f/115220/1100x1100/e37bcc589e/jab_punch.jpg","content_image",{"type":812,"content":813},"bullet_list",[814],{"type":815,"content":816},"list_item",[817],{"type":726,"content":818},[819,821,825,831,835],{"text":820,"type":730},"Start by throwing two ",{"text":732,"type":730,"marks":822},[823],{"type":735,"attrs":824},{"class":7},{"text":826,"type":730,"marks":827},"jabs",[828],{"type":741,"attrs":829},{"href":830,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"text":766,"type":730,"marks":832},[833],{"type":735,"attrs":834},{"class":7},{"text":836,"type":730},"(1-1)",{"type":812,"content":838},[839,845,851,857],{"type":815,"content":840},[841],{"type":726,"content":842},[843],{"text":844,"type":730},"You want to gauge your opponent’s reaction and get them to put their hands up and cover their face.",{"type":815,"content":846},[847],{"type":726,"content":848},[849],{"text":850,"type":730},"Throw a third jab after they react",{"type":815,"content":852},[853],{"type":726,"content":854},[855],{"text":856,"type":730},"Then, bend your knees a bit to bring your stance lower",{"type":815,"content":858},[859],{"type":726,"content":860},[861],{"text":862,"type":730},"Throw a cross to the body",{"type":726,"content":864},[865],{"text":866,"type":730},"As soon as you land the cross, start moving in the direction you want to escape out of your opponent's reach. A good boxer on the receiving end of that cross will always check it or counter it with a hook.",{"type":789,"attrs":868,"content":869},{"level":797},[870,871],{"text":678,"type":730},{"type":773},{"type":775,"attrs":873},{"id":777,"body":874},[875],{"_uid":876,"image":877,"component":810},"i-c6ee4767-acf1-4416-8e6d-0df9a9594f86",{"id":878,"alt":879,"name":7,"focus":48,"title":879,"filename":880,"copyright":7,"fieldtype":50},3397008,"Flo Master Throwing a Hook Punch","https://a.storyblok.com/f/115220/1100x1100/54340d546a/hook_punch.jpg",{"type":812,"content":882},[883,889,895],{"type":815,"content":884},[885],{"type":726,"content":886},[887],{"text":888,"type":730},"Throw a basic jab-cross (1-2) combo, turning your rear foot",{"type":815,"content":890},[891],{"type":726,"content":892},[893],{"text":894,"type":730},"Slip to the side of your leading hand and bring your rear hand up to guard",{"type":815,"content":896},[897,917],{"type":726,"content":898},[899,901,905,911,915],{"text":900,"type":730},"Throw a ",{"text":732,"type":730,"marks":902},[903],{"type":735,"attrs":904},{"class":7},{"text":906,"type":730,"marks":907},"lead hook",[908],{"type":741,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{"text":766,"type":730,"marks":912},[913],{"type":735,"attrs":914},{"class":7},{"text":916,"type":730},"to the right side of the abdomen (aim at the liver)",{"type":812,"content":918},[919],{"type":815,"content":920},[921],{"type":726,"content":922},[923],{"text":924,"type":730},"Make sure to rotate your leading leg to generate torque and momentum",{"type":789,"attrs":926,"content":927},{"level":797},[928,929],{"text":682,"type":730},{"type":773},{"type":775,"attrs":931},{"id":777,"body":932},[933],{"_uid":934,"image":935,"component":810},"i-361b237c-5719-401d-8bc3-42e7a00bee49",{"id":936,"alt":808,"name":7,"focus":48,"title":808,"filename":937,"copyright":7,"fieldtype":50},3397009,"https://a.storyblok.com/f/115220/1100x1100/a1c598d0fc/jab_punch.jpg",{"type":812,"content":939},[940,954],{"type":815,"content":941},[942,946],{"type":726,"content":943},[944],{"text":945,"type":730},"Start off with 2 jabs (1-1)",{"type":812,"content":947},[948],{"type":815,"content":949},[950],{"type":726,"content":951},[952],{"text":953,"type":730},"This is not the standard double-jab; the 2 jabs are thrown with full retraction of the leading hand back to guard in between",{"type":815,"content":955},[956],{"type":726,"content":957},[958],{"text":959,"type":730},"Throw a rear hook to the body (aiming at the liver or ribs of your opponent if you are in orthodox stance)",{"type":789,"attrs":961,"content":962},{"level":791},[963],{"text":964,"type":730},"What Do These Body Shot Boxing Combos Have In Common?",{"type":726,"content":966},[967,969,973,978,982,984,988,994,998],{"text":968,"type":730},"All three of these body shot ",{"text":732,"type":730,"marks":970},[971],{"type":735,"attrs":972},{"class":7},{"text":738,"type":730,"marks":974},[975],{"type":741,"attrs":976},{"href":977,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{"text":766,"type":730,"marks":979},[980],{"type":735,"attrs":981},{"class":7},{"text":983,"type":730},"use the jab. The ",{"text":732,"type":730,"marks":985},[986],{"type":735,"attrs":987},{"class":7},{"text":989,"type":730,"marks":990},"jab",[991],{"type":741,"attrs":992},{"href":993,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-use-a-jab-in-boxing",{"text":766,"type":730,"marks":995},[996],{"type":735,"attrs":997},{"class":7},{"text":999,"type":730},"is the most important weapon in boxing because:",{"type":812,"content":1001},[1002,1008],{"type":815,"content":1003},[1004],{"type":726,"content":1005},[1006],{"text":1007,"type":730},"It controls the distance between you and your opponent",{"type":815,"content":1009},[1010],{"type":726,"content":1011},[1012],{"text":1013,"type":730},"It sets you up for other punches",{"type":726,"content":1015},[1016],{"text":1017,"type":730},"When you throw multiple jabs in a row at your opponent, they begin to cover up, limiting their vision and opening themselves up for...body shots!",{"type":726,"content":1019},[1020],{"text":1021,"type":730},"Boxers often get fixated on “head-hunting” in the ring--meaning they only target their opponent’s head. Attacking the body will slow your opponent down, drain their stamina, and demotivate them. When your opponent gets slow and immobile, it makes it easier to find opportunities to throw headshots and the ultimate knockout.",{"type":726,"content":1023},[1024,1026,1030,1034],{"text":1025,"type":730},"Want more combos like these to add to your boxing training? Join ",{"text":732,"type":730,"marks":1027},[1028],{"type":735,"attrs":1029},{"class":7},{"text":760,"type":730,"marks":1031},[1032],{"type":741,"attrs":1033},{"href":764,"uuid":48,"anchor":48,"target":744,"linktype":48},{"text":1035,"type":730}," to learn more pro Boxing tips, tricks, and workouts from real boxers, kickboxers, MMA fighters, and martial artists.",{"type":726,"content":1037},[1038,1040,1044,1050,1054],{"text":1039,"type":730},"Be sure to check out these videos on the ",{"text":732,"type":730,"marks":1041},[1042],{"type":735,"attrs":1043},{"class":7},{"text":1045,"type":730,"marks":1046},"FightCamp YouTube channel",[1047],{"type":741,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://bit.ly/3oYefXf",{"text":766,"type":730,"marks":1051},[1052],{"type":735,"attrs":1053},{"class":7},{"text":1055,"type":730},"for more boxing combination training:",{"type":726,"content":1057},[1058,1060,1064,1070,1071,1072,1076,1082,1083,1084,1088,1094,1095,1096,1100],{"text":1059,"type":730},"◦ ",{"text":732,"type":730,"marks":1061},[1062],{"type":735,"attrs":1063},{"class":7},{"text":1065,"type":730,"marks":1066},"5 Boxing Combos Every Beginner NEEDS To Learn with Coach PJ",[1067],{"type":741,"attrs":1068},{"href":1069,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://youtu.be/kzOuIDYXCHg",{"type":773},{"text":1059,"type":730},{"text":732,"type":730,"marks":1073},[1074],{"type":735,"attrs":1075},{"class":7},{"text":1077,"type":730,"marks":1078},"Train Like Floyd Mayweather With This Mitt Combo with Aaron Swenson",[1079],{"type":741,"attrs":1080},{"href":1081,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://youtu.be/lsSvZ_Fzy9M",{"type":773},{"text":1059,"type":730},{"text":732,"type":730,"marks":1085},[1086],{"type":735,"attrs":1087},{"class":7},{"text":1089,"type":730,"marks":1090},"Mike Tyson's Training Combo Breakdown with Aaron Swenson & Tommy Duquette",[1091],{"type":741,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://youtu.be/-bHifq--TXI",{"type":773},{"text":1059,"type":730},{"text":732,"type":730,"marks":1097},[1098],{"type":735,"attrs":1099},{"class":7},{"text":1101,"type":730,"marks":1102},"Boxing Training For Beginners at Home Combinations with Aaron Swenson",[1103],{"type":741,"attrs":1104},{"href":1105,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://youtu.be/BSQHoo2hO78",{"type":789,"attrs":1107,"content":1108},{"level":797},[1109],{"text":1110,"type":730},"Related Articles",{"type":726,"content":1112},[1113,1118,1119,1124,1125,1130,1131,1136,1137],{"text":1114,"type":730,"marks":1115},"Boxing 101: 3-Punch Combos",[1116],{"type":741,"attrs":1117},{"href":743,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1120,"type":730,"marks":1121},"3-Punch Boxing Combos: Leading with the Jab (Pt. 1)",[1122],{"type":741,"attrs":1123},{"href":977,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1126,"type":730,"marks":1127},"6 Tips To Throw The Perfect Jab",[1128],{"type":741,"attrs":1129},{"href":830,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1132,"type":730,"marks":1133},"How to Use a Jab In Boxing",[1134],{"type":741,"attrs":1135},{"href":993,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1138,"type":730,"marks":1139},"THREE Beginner At-Home Boxing Drills To Train Like a Pro",[1140],{"type":741,"attrs":1141},{"href":1142,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/three-beginner-at-home-boxing-drills-to-train-like-a-pro",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1144,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1149,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1145,"component":118,"meta_info":1146,"meta_title":7,"block_image":1147,"cover_image":1148,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-09-02 00:00","article",{"_uid":1154,"title":657,"plugin":43,"description":1155},"544bd493-10f8-4b8b-ae96-1b5722a15050","How do you break your opponent in the ring? FightCamp Trainer Flo Master shares three (3) dynamite body shot combinations every boxer needs in their regimen.",{"id":1157,"alt":657,"name":7,"focus":48,"title":657,"filename":1158,"copyright":7,"fieldtype":50},3396951,"https://a.storyblok.com/f/115220/2400x990/f9e919d843/3-body-shot-combos-every-boxer-should-learn.jpg",[],"3-body-shot-combos-every-boxer-should-learn","blogs/3-body-shot-combos-every-boxer-should-learn",-930,[],60887917,"85ae8159-a3e5-47b3-bf04-129b81a85b3a","2021-09-02T07:55:00.000Z",[],["Reactive",1169],[1170,1525,1941,2210,2551,2835],{"name":1171,"created_at":1172,"published_at":1173,"updated_at":1174,"id":1175,"uuid":1176,"content":1177,"slug":1516,"full_slug":1517,"sort_by_date":48,"position":1518,"tag_list":1519,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":1521,"first_published_at":1522,"release_id":48,"lang":60,"path":1523,"alternates":1524,"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":1178,"faqs":1179,"title":1171,"topic":1192,"author":1207,"content":1208,"category":1497,"schedule":1505,"component":1152,"meta_info":1506,"cover_image":1510,"description":1514,"contributors":1515},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1180,1184,1188],{"_uid":1181,"answer":1182,"question":1183,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1185,"answer":1186,"question":1187,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1189,"answer":1190,"question":1191,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1193,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1205,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1194,"component":39,"meta_info":1202,"block_image":1203,"cover_image":1204,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1195,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1200,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1196,"component":118,"meta_info":1197,"meta_title":7,"block_image":1198,"cover_image":1199,"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":723,"content":1209},[1210,1225,1229,1241,1246,1251,1281,1286,1313,1318,1340,1345,1367,1372,1394,1399,1426,1431,1447,1451,1475,1480,1493],{"type":726,"content":1211},[1212,1214,1223],{"text":1213,"type":730},"Post-workout ",{"text":1215,"type":730,"marks":1216},"stretches",[1217,1221],{"type":741,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"custom":1220,"target":744,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1222},"underline",{"text":1224,"type":730}," 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":789,"attrs":1226,"content":1227},{"level":791},[1228],{"text":1183,"type":730},{"type":726,"content":1230},[1231,1239],{"text":1232,"type":730,"marks":1233},"Research",[1234,1238],{"type":741,"attrs":1235},{"href":1236,"uuid":48,"anchor":48,"custom":1237,"target":744,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1222},{"text":1240,"type":730}," 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":789,"attrs":1242,"content":1243},{"level":791},[1244],{"text":1245,"type":730},"7 Stretches to Help You Recover Post-Workout",{"type":789,"attrs":1247,"content":1248},{"level":797},[1249],{"text":1250,"type":730},"Shoulder Flossing",{"type":1252,"attrs":1253,"content":1256},"ordered_list",{"order":1254},{"order":1255},1,[1257,1263,1269,1275],{"type":815,"content":1258},[1259],{"type":726,"content":1260},[1261],{"text":1262,"type":730},"Start in a standing position.",{"type":815,"content":1264},[1265],{"type":726,"content":1266},[1267],{"text":1268,"type":730},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":815,"content":1270},[1271],{"type":726,"content":1272},[1273],{"text":1274,"type":730},"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":815,"content":1276},[1277],{"type":726,"content":1278},[1279],{"text":1280,"type":730},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":789,"attrs":1282,"content":1283},{"level":797},[1284],{"text":1285,"type":730},"World's Greatest Stretch ",{"type":1252,"attrs":1287,"content":1288},{"order":1255},[1289,1295,1301,1307],{"type":815,"content":1290},[1291],{"type":726,"content":1292},[1293],{"text":1294,"type":730},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":815,"content":1296},[1297],{"type":726,"content":1298},[1299],{"text":1300,"type":730},"Next to the left hand, raise the left hand to the sky. ",{"type":815,"content":1302},[1303],{"type":726,"content":1304},[1305],{"text":1306,"type":730},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":815,"content":1308},[1309],{"type":726,"content":1310},[1311],{"text":1312,"type":730},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":789,"attrs":1314,"content":1315},{"level":797},[1316],{"text":1317,"type":730},"Kneeling Quad/Hip Flexor Stretch",{"type":1252,"attrs":1319,"content":1321},{"order":1320},{"order":1255},[1322,1328,1334],{"type":815,"content":1323},[1324],{"type":726,"content":1325},[1326],{"text":1327,"type":730},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":815,"content":1329},[1330],{"type":726,"content":1331},[1332],{"text":1333,"type":730},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":815,"content":1335},[1336],{"type":726,"content":1337},[1338],{"text":1339,"type":730},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":789,"attrs":1341,"content":1342},{"level":797},[1343],{"text":1344,"type":730},"Cat/Cow",{"type":1252,"attrs":1346,"content":1348},{"order":1347},{"order":1255},[1349,1355,1361],{"type":815,"content":1350},[1351],{"type":726,"content":1352},[1353],{"text":1354,"type":730},"Start on all fours, neutral spine. ",{"type":815,"content":1356},[1357],{"type":726,"content":1358},[1359],{"text":1360,"type":730},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":815,"content":1362},[1363],{"type":726,"content":1364},[1365],{"text":1366,"type":730},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":789,"attrs":1368,"content":1369},{"level":797},[1370],{"text":1371,"type":730},"Thread the Needle",{"type":1252,"attrs":1373,"content":1375},{"order":1374},{"order":1255},[1376,1382,1388],{"type":815,"content":1377},[1378],{"type":726,"content":1379},[1380],{"text":1381,"type":730},"Start on all fours. ",{"type":815,"content":1383},[1384],{"type":726,"content":1385},[1386],{"text":1387,"type":730},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":815,"content":1389},[1390],{"type":726,"content":1391},[1392],{"text":1393,"type":730},"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":789,"attrs":1395,"content":1396},{"level":797},[1397],{"text":1398,"type":730},"Thread the Needle With a Twist ",{"type":1252,"attrs":1400,"content":1402},{"order":1401},{"order":1255},[1403,1408,1414,1420],{"type":815,"content":1404},[1405],{"type":726,"content":1406},[1407],{"text":1381,"type":730},{"type":815,"content":1409},[1410],{"type":726,"content":1411},[1412],{"text":1413,"type":730},"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":815,"content":1415},[1416],{"type":726,"content":1417},[1418],{"text":1419,"type":730},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":815,"content":1421},[1422],{"type":726,"content":1423},[1424],{"text":1425,"type":730},"Return to the starting position.",{"type":789,"attrs":1427,"content":1428},{"level":797},[1429],{"text":1430,"type":730},"Scorpion Stretch (Prone) ",{"type":1252,"attrs":1432,"content":1434},{"order":1433},{"order":1255},[1435,1441],{"type":815,"content":1436},[1437],{"type":726,"content":1438},[1439],{"text":1440,"type":730},"Begin lying down, arms out in T. ",{"type":815,"content":1442},[1443],{"type":726,"content":1444},[1445],{"text":1446,"type":730},"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":789,"attrs":1448,"content":1449},{"level":791},[1450],{"text":1191,"type":730},{"type":726,"content":1452},[1453,1455,1463,1465,1473],{"text":1454,"type":730},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1456,"type":730,"marks":1457},"range of motion improvements",[1458,1462],{"type":741,"attrs":1459},{"href":1460,"uuid":48,"anchor":48,"custom":1461,"target":744,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1222},{"text":1464,"type":730},". 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":1466,"type":730,"marks":1467},"Studies",[1468,1472],{"type":741,"attrs":1469},{"href":1470,"uuid":48,"anchor":48,"custom":1471,"target":744,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1222},{"text":1474,"type":730}," 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":789,"attrs":1476,"content":1477},{"level":791},[1478],{"text":1479,"type":730},"Train Like a Fighter",{"type":726,"content":1481},[1482,1484,1491],{"text":1483,"type":730},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":760,"type":730,"marks":1485},[1486,1490],{"type":741,"attrs":1487},{"href":1488,"uuid":48,"anchor":48,"custom":1489,"target":744,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1222},{"text":1492,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":1494},[1495],{"text":1496,"type":730},"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":1498,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1503,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1504,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1499,"component":118,"meta_info":1500,"meta_title":7,"block_image":1501,"cover_image":1502,"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":1507,"title":1508,"plugin":43,"description":1509},"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":1511,"alt":1512,"name":7,"focus":7,"title":1512,"filename":1513,"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,[1520],"featured","b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z","training/{{story.slug}}",[],{"name":1526,"created_at":1527,"published_at":1528,"updated_at":1529,"id":1530,"uuid":1531,"content":1532,"slug":1934,"full_slug":1935,"sort_by_date":48,"position":1936,"tag_list":1937,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":1938,"first_published_at":1939,"release_id":48,"lang":60,"path":1523,"alternates":1940,"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":1533,"faqs":1534,"title":1526,"topic":1539,"author":1554,"content":1555,"category":1915,"schedule":1923,"component":1152,"meta_info":1924,"cover_image":1928,"description":1932,"contributors":1933},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1535],{"_uid":1536,"answer":1537,"question":1538,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1540,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1552,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1553,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1541,"component":39,"meta_info":1549,"block_image":1550,"cover_image":1551,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1542,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1547,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1548,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1543,"component":118,"meta_info":1544,"meta_title":7,"block_image":1545,"cover_image":1546,"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":723,"content":1556},[1557,1561,1565,1569,1582,1614,1618,1623,1627,1631,1636,1640,1660,1665,1669,1695,1699,1704,1708,1728,1733,1737,1757,1762,1766,1797,1802,1805,1825,1830,1834,1854,1859,1863,1883,1896,1901,1911],{"type":726,"content":1558},[1559],{"text":1560,"type":730},"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":726,"content":1562},[1563],{"text":1564,"type":730},"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":726,"content":1566},[1567],{"text":1568,"type":730},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":726,"content":1570},[1571,1573,1580],{"text":1572,"type":730},"With consistent resistance training and ",{"text":1574,"type":730,"marks":1575},"healthy nutrition",[1576],{"type":741,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1581,"type":730},", women can develop strong arm muscles that will empower you to:",{"type":812,"content":1583},[1584,1590,1596,1602,1608],{"type":815,"content":1585},[1586],{"type":726,"content":1587},[1588],{"text":1589,"type":730},"Throw a solid punch",{"type":815,"content":1591},[1592],{"type":726,"content":1593},[1594],{"text":1595,"type":730},"Carry your kids or fur babies",{"type":815,"content":1597},[1598],{"type":726,"content":1599},[1600],{"text":1601,"type":730},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":815,"content":1603},[1604],{"type":726,"content":1605},[1606],{"text":1607,"type":730},"Feel confident in every tank top and sleeveless dress",{"type":815,"content":1609},[1610],{"type":726,"content":1611},[1612],{"text":1613,"type":730},"Haul all those bags from the car to the house in one trip ",{"type":726,"content":1615},[1616],{"text":1617,"type":730},"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":789,"attrs":1619,"content":1620},{"level":791},[1621],{"text":1622,"type":730},"Arm Exercises for Women",{"type":726,"content":1624},[1625],{"text":1626,"type":730},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":726,"content":1628},[1629],{"text":1630,"type":730},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":789,"attrs":1632,"content":1633},{"level":797},[1634],{"text":1635,"type":730},"1. Plank With Bicep Curl",{"type":726,"content":1637},[1638],{"text":1639,"type":730},"Target Muscles: Biceps & Core",{"type":812,"content":1641},[1642,1648,1654],{"type":815,"content":1643},[1644],{"type":726,"content":1645},[1646],{"text":1647,"type":730},"Begin in plank position, holding two dumbbells on the floor",{"type":815,"content":1649},[1650],{"type":726,"content":1651},[1652],{"text":1653,"type":730},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":815,"content":1655},[1656],{"type":726,"content":1657},[1658],{"text":1659,"type":730},"Maintain plank position and repeat with the other arm",{"type":789,"attrs":1661,"content":1662},{"level":797},[1663],{"text":1664,"type":730},"2. Overhead Tricep Extension",{"type":726,"content":1666},[1667],{"text":1668,"type":730},"Target Muscles: Triceps",{"type":812,"content":1670},[1671,1677,1683,1689],{"type":815,"content":1672},[1673],{"type":726,"content":1674},[1675],{"text":1676,"type":730},"Hold the weight overhead with both hands",{"type":815,"content":1678},[1679],{"type":726,"content":1680},[1681],{"text":1682,"type":730},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":815,"content":1684},[1685],{"type":726,"content":1686},[1687],{"text":1688,"type":730},"Straighten your elbows and extend the weight overhead",{"type":815,"content":1690},[1691],{"type":726,"content":1692},[1693],{"text":1694,"type":730},"Hold the fully extended position for a moment, then repeat slowly",{"type":726,"content":1696},[1697],{"text":1698,"type":730},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":789,"attrs":1700,"content":1701},{"level":797},[1702],{"text":1703,"type":730},"3. Upright Row ",{"type":726,"content":1705},[1706],{"text":1707,"type":730},"Target Muscles: Traps & Deltoids",{"type":812,"content":1709},[1710,1716,1722],{"type":815,"content":1711},[1712],{"type":726,"content":1713},[1714],{"text":1715,"type":730},"Begin standing with your feet hip-width apart",{"type":815,"content":1717},[1718],{"type":726,"content":1719},[1720],{"text":1721,"type":730},"Lift your barbell or dumbbells straight up toward your chin",{"type":815,"content":1723},[1724],{"type":726,"content":1725},[1726],{"text":1727,"type":730},"Pause at the top of the lift, lower, and repeat",{"type":789,"attrs":1729,"content":1730},{"level":797},[1731],{"text":1732,"type":730},"4. Lateral Arm Raise",{"type":726,"content":1734},[1735],{"text":1736,"type":730},"Target Muscles: Triceps & Shoulders",{"type":812,"content":1738},[1739,1745,1751],{"type":815,"content":1740},[1741],{"type":726,"content":1742},[1743],{"text":1744,"type":730},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":815,"content":1746},[1747],{"type":726,"content":1748},[1749],{"text":1750,"type":730},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":815,"content":1752},[1753],{"type":726,"content":1754},[1755],{"text":1756,"type":730},"Lower and repeat",{"type":789,"attrs":1758,"content":1759},{"level":797},[1760],{"text":1761,"type":730},"5. Dumbbell Bench Press",{"type":726,"content":1763},[1764],{"text":1765,"type":730},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":812,"content":1767},[1768,1774,1780,1791],{"type":815,"content":1769},[1770],{"type":726,"content":1771},[1772],{"text":1773,"type":730},"Begin laying on a bench with your feet flat on the floor",{"type":815,"content":1775},[1776],{"type":726,"content":1777},[1778],{"text":1779,"type":730},"Lift the dumbbells to chest height, with your hands facing forward",{"type":815,"content":1781},[1782],{"type":726,"content":1783},[1784,1786],{"text":1785,"type":730},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1787,"type":730,"marks":1788},"(don’t let the dumbbells touch)",[1789],{"type":1790},"italic",{"type":815,"content":1792},[1793],{"type":726,"content":1794},[1795],{"text":1796,"type":730},"Lower your arms and repeat",{"type":789,"attrs":1798,"content":1799},{"level":797},[1800],{"text":1801,"type":730},"6. Tricep Dips",{"type":726,"content":1803},[1804],{"text":1668,"type":730},{"type":812,"content":1806},[1807,1813,1819],{"type":815,"content":1808},[1809],{"type":726,"content":1810},[1811],{"text":1812,"type":730},"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":815,"content":1814},[1815],{"type":726,"content":1816},[1817],{"text":1818,"type":730},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":815,"content":1820},[1821],{"type":726,"content":1822},[1823],{"text":1824,"type":730},"Push yourself back up until your arms are almost straight, and repeat",{"type":789,"attrs":1826,"content":1827},{"level":797},[1828],{"text":1829,"type":730},"7. Decline Push-Up",{"type":726,"content":1831},[1832],{"text":1833,"type":730},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":812,"content":1835},[1836,1842,1848],{"type":815,"content":1837},[1838],{"type":726,"content":1839},[1840],{"text":1841,"type":730},"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":815,"content":1843},[1844],{"type":726,"content":1845},[1846],{"text":1847,"type":730},"Brace your core and glutes, and lower yourself down into a push-up",{"type":815,"content":1849},[1850],{"type":726,"content":1851},[1852],{"text":1853,"type":730},"Extend your elbows to push yourself up, and repeat",{"type":789,"attrs":1855,"content":1856},{"level":797},[1857],{"text":1858,"type":730},"8. Diamond Push-Up",{"type":726,"content":1860},[1861],{"text":1862,"type":730},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":812,"content":1864},[1865,1871,1877],{"type":815,"content":1866},[1867],{"type":726,"content":1868},[1869],{"text":1870,"type":730},"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":815,"content":1872},[1873],{"type":726,"content":1874},[1875],{"text":1876,"type":730},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":815,"content":1878},[1879],{"type":726,"content":1880},[1881],{"text":1882,"type":730},"Push yourself back up and repeat",{"type":726,"content":1884},[1885,1887,1894],{"text":1886,"type":730},"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":1888,"type":730,"marks":1889},"FightCamp Community",[1890],{"type":741,"attrs":1891},{"href":1892,"uuid":48,"anchor":48,"custom":1893,"target":744,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1895,"type":730}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":789,"attrs":1897,"content":1898},{"level":791},[1899],{"text":1900,"type":730},"Train Like a Woman",{"type":726,"content":1902},[1903,1904,1909],{"text":1483,"type":730},{"text":760,"type":730,"marks":1905},[1906],{"type":741,"attrs":1907},{"href":1488,"uuid":48,"anchor":48,"custom":1908,"target":744,"linktype":13},{},{"text":1910,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":1912},[1913],{"text":1914,"type":730},"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":1916,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1921,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1922,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1917,"component":118,"meta_info":1918,"meta_title":7,"block_image":1919,"cover_image":1920,"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":1925,"title":1926,"plugin":43,"description":1927},"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":1929,"alt":1930,"name":7,"focus":7,"title":1930,"filename":1931,"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,[1520],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1942,"created_at":1943,"published_at":1944,"updated_at":1945,"id":1946,"uuid":1947,"content":1948,"slug":2204,"full_slug":2205,"sort_by_date":48,"position":2206,"tag_list":2207,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":2208,"first_published_at":1944,"release_id":48,"lang":60,"path":1523,"alternates":2209,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1949,"faqs":1950,"title":1942,"topic":1971,"author":1986,"content":1987,"category":2185,"schedule":2193,"component":1152,"meta_info":2194,"cover_image":2198,"description":2202,"contributors":2203},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1951,1955,1959,1963,1967],{"_uid":1952,"answer":1953,"question":1954,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1956,"answer":1957,"question":1958,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1960,"answer":1961,"question":1962,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1964,"answer":1965,"question":1966,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1968,"answer":1969,"question":1970,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1972,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1984,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1985,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1973,"component":39,"meta_info":1981,"block_image":1982,"cover_image":1983,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1974,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1979,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1975,"component":118,"meta_info":1976,"meta_title":7,"block_image":1977,"cover_image":1978,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":723,"content":1988},[1989,2003,2007,2011,2015,2019,2023,2026,2031,2036,2050,2055,2059,2064,2068,2073,2087,2091,2095,2109,2123,2127,2131,2145,2150,2154,2168,2172,2182],{"type":726,"content":1990},[1991,1993,2001],{"text":1992,"type":730},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1994,"type":730,"marks":1995},"interval training",[1996,2000],{"type":741,"attrs":1997},{"href":1998,"uuid":48,"anchor":48,"custom":1999,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1222},{"text":2002,"type":730}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":726,"content":2004},[2005],{"text":2006,"type":730},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":789,"attrs":2008,"content":2009},{"level":791},[2010],{"text":1954,"type":730},{"type":726,"content":2012},[2013],{"text":2014,"type":730},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":726,"content":2016},[2017],{"text":2018,"type":730},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":789,"attrs":2020,"content":2021},{"level":791},[2022],{"text":1958,"type":730},{"type":726,"content":2024},[2025],{"text":1957,"type":730},{"type":789,"attrs":2027,"content":2028},{"level":791},[2029],{"text":2030,"type":730},"Unique Benefits of HIIT",{"type":789,"attrs":2032,"content":2033},{"level":797},[2034],{"text":2035,"type":730},"Maximum Effectiveness in Less Time",{"type":726,"content":2037},[2038,2040,2048],{"text":2039,"type":730},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2041,"type":730,"marks":2042},"25-30% more calories",[2043,2047],{"type":741,"attrs":2044},{"href":2045,"uuid":48,"anchor":48,"custom":2046,"target":744,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1222},{"text":2049,"type":730}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":789,"attrs":2051,"content":2052},{"level":797},[2053],{"text":2054,"type":730},"Tones Muscle",{"type":726,"content":2056},[2057],{"text":2058,"type":730},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":789,"attrs":2060,"content":2061},{"level":797},[2062],{"text":2063,"type":730},"Adds Variety",{"type":726,"content":2065},[2066],{"text":2067,"type":730},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":789,"attrs":2069,"content":2070},{"level":797},[2071],{"text":2072,"type":730},"Improves Cardiovascular Health",{"type":726,"content":2074},[2075,2077,2085],{"text":2076,"type":730},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2078,"type":730,"marks":2079},"greater improvements in blood pressure",[2080,2084],{"type":741,"attrs":2081},{"href":2082,"uuid":48,"anchor":48,"custom":2083,"target":744,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1222},{"text":2086,"type":730}," and blood sugar than moderate-intensity workouts. ",{"type":789,"attrs":2088,"content":2089},{"level":791},[2090],{"text":1966,"type":730},{"type":726,"content":2092},[2093],{"text":2094,"type":730},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":726,"content":2096},[2097,2099,2107],{"text":2098,"type":730},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2100,"type":730,"marks":2101},"roadwork",[2102,2106],{"type":741,"attrs":2103},{"href":2104,"uuid":48,"anchor":48,"custom":2105,"target":744,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1222},{"text":2108,"type":730},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":726,"content":2110},[2111,2113,2121],{"text":2112,"type":730},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2114,"type":730,"marks":2115},"HIIT jump rope workout",[2116,2120],{"type":741,"attrs":2117},{"href":2118,"uuid":48,"anchor":48,"custom":2119,"target":744,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1222},{"text":2122,"type":730}," for a full-body cardio blast in just minutes.",{"type":789,"attrs":2124,"content":2125},{"level":791},[2126],{"text":1970,"type":730},{"type":726,"content":2128},[2129],{"text":2130,"type":730},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":726,"content":2132},[2133,2135,2143],{"text":2134,"type":730},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2136,"type":730,"marks":2137},"10 minutes of HIIT boxing",[2138,2142],{"type":741,"attrs":2139},{"href":2140,"uuid":48,"anchor":48,"custom":2141,"target":744,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1222},{"text":2144,"type":730}," and feel the difference with just one workout.",{"type":789,"attrs":2146,"content":2147},{"level":791},[2148],{"text":2149,"type":730},"Hit With HIIT",{"type":726,"content":2151},[2152],{"text":2153,"type":730},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":726,"content":2155},[2156,2158,2166],{"text":2157,"type":730},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2159,"type":730,"marks":2160},"FightCamp’s extensive library of HIIT workouts",[2161,2165],{"type":741,"attrs":2162},{"href":2163,"uuid":48,"anchor":48,"custom":2164,"target":744,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1222},{"text":2167,"type":730},"!",{"type":789,"attrs":2169,"content":2170},{"level":791},[2171],{"text":1479,"type":730},{"type":726,"content":2173},[2174,2175,2181],{"text":1483,"type":730},{"text":760,"type":730,"marks":2176},[2177,2180],{"type":741,"attrs":2178},{"href":1488,"uuid":48,"anchor":48,"custom":2179,"target":744,"linktype":13},{},{"type":1222},{"text":1910,"type":730},{"type":726,"content":2183},[2184],{"text":1914,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2186,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2191,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2192,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2187,"component":118,"meta_info":2188,"meta_title":7,"block_image":2189,"cover_image":2190,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2195,"title":2196,"plugin":43,"description":2197},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2199,"alt":2200,"name":7,"focus":7,"title":2200,"filename":2201,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1520],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2211,"created_at":2212,"published_at":2213,"updated_at":2214,"id":2215,"uuid":2216,"content":2217,"slug":2545,"full_slug":2546,"sort_by_date":48,"position":2547,"tag_list":2548,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":2549,"first_published_at":2213,"release_id":48,"lang":60,"path":1523,"alternates":2550,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2218,"faqs":2219,"title":2211,"topic":2268,"author":2283,"content":2284,"category":2528,"schedule":2536,"component":1152,"meta_info":2537,"cover_image":2541,"description":2540,"contributors":2544},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2220,2224,2228,2232,2236,2240,2244,2248,2252,2256,2260,2264],{"_uid":2221,"answer":2222,"question":2223,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2225,"answer":2226,"question":2227,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2229,"answer":2230,"question":2231,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2233,"answer":2234,"question":2235,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2237,"answer":2238,"question":2239,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2241,"answer":2242,"question":2243,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2245,"answer":2246,"question":2247,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2249,"answer":2250,"question":2251,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2253,"answer":2254,"question":2255,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2257,"answer":2258,"question":2259,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2261,"answer":2262,"question":2263,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2265,"answer":2266,"question":2267,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2269,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2281,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2282,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2270,"component":39,"meta_info":2278,"block_image":2279,"cover_image":2280,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2271,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2276,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2277,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2272,"component":118,"meta_info":2273,"meta_title":7,"block_image":2274,"cover_image":2275,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":723,"content":2285},[2286,2305,2317,2329,2334,2338,2350,2354,2368,2372,2377,2380,2384,2395,2407,2411,2414,2419,2430,2442,2446,2449,2454,2465,2469,2473,2477,2480,2485,2496,2500,2504,2508,2513,2517,2525],{"type":726,"content":2287},[2288,2290,2296,2298,2303],{"text":2289,"type":730},"Out of the ",{"text":2291,"type":730,"marks":2292},"six (6) basic punches",[2293],{"type":741,"attrs":2294},{"href":2295,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2297,"type":730}," in boxing, punch number one is the ",{"text":989,"type":730,"marks":2299},[2300],{"type":741,"attrs":2301},{"href":2302,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2304,"type":730},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":726,"content":2306},[2307,2309,2315],{"text":2308,"type":730},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2310,"type":730,"marks":2311},"Coach PJ",[2312],{"type":741,"attrs":2313},{"href":2314,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2316,"type":730}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":775,"attrs":2318},{"id":2319,"body":2320},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2321],{"_uid":2322,"link":2323,"image":2325,"title":2327,"component":787},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2324,"linktype":13,"fieldtype":14,"cached_url":2324},"https://youtu.be/JM-8c3EqwZg",{"id":2326,"alt":2327,"name":7,"focus":48,"title":2327,"filename":2328,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":789,"attrs":2330,"content":2331},{"level":791},[2332],{"text":2333,"type":730},"5 Most Common Jab Mistakes",{"type":789,"attrs":2335,"content":2336},{"level":797},[2337],{"text":2231,"type":730},{"type":775,"attrs":2339},{"id":2319,"body":2340},[2341],{"url":2342,"_uid":2344,"image":2345,"component":810,"copyright_details":2349},{"id":7,"url":7,"linktype":2343,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2346,"alt":2347,"name":7,"focus":48,"title":2347,"filename":2348,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":726,"content":2351},[2352],{"text":2353,"type":730},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":812,"content":2355},[2356,2362],{"type":815,"content":2357},[2358],{"type":726,"content":2359},[2360],{"text":2361,"type":730},"While extending the arm to punch",{"type":815,"content":2363},[2364],{"type":726,"content":2365},[2366],{"text":2367,"type":730},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":726,"content":2369},[2370],{"text":2371,"type":730},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":789,"attrs":2373,"content":2374},{"level":797},[2375],{"text":2376,"type":730},"How To Fix It:",{"type":726,"content":2378},[2379],{"text":2234,"type":730},{"type":789,"attrs":2381,"content":2382},{"level":797},[2383],{"text":2239,"type":730},{"type":775,"attrs":2385},{"id":2319,"body":2386},[2387],{"url":2388,"_uid":2389,"image":2390,"component":810,"copyright_details":2394},{"id":7,"url":7,"linktype":2343,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2391,"alt":2392,"name":7,"focus":48,"title":2392,"filename":2393,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":726,"content":2396},[2397,2399,2405],{"text":2398,"type":730},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2400,"type":730,"marks":2401},"hook",[2402],{"type":741,"attrs":2403},{"href":2404,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2406,"type":730}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":789,"attrs":2408,"content":2409},{"level":797},[2410],{"text":2376,"type":730},{"type":726,"content":2412},[2413],{"text":2242,"type":730},{"type":789,"attrs":2415,"content":2416},{"level":797},[2417],{"text":2418,"type":730},"3. Pushing the Jab",{"type":775,"attrs":2420},{"id":2319,"body":2421},[2422],{"url":2423,"_uid":2424,"image":2425,"component":810,"copyright_details":2429},{"id":7,"url":7,"linktype":2343,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2426,"alt":2427,"name":7,"focus":48,"title":2427,"filename":2428,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":726,"content":2431},[2432,2434,2440],{"text":2433,"type":730},"“Pushing the jab” means leaning into the punch. In your ",{"text":2435,"type":730,"marks":2436},"boxing stance",[2437],{"type":741,"attrs":2438},{"href":2439,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2441,"type":730},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":789,"attrs":2443,"content":2444},{"level":797},[2445],{"text":2376,"type":730},{"type":726,"content":2447},[2448],{"text":2250,"type":730},{"type":789,"attrs":2450,"content":2451},{"level":797},[2452],{"text":2453,"type":730},"4. Flaring Your Elbows",{"type":775,"attrs":2455},{"id":2319,"body":2456},[2457],{"url":2458,"_uid":2459,"image":2460,"component":810,"copyright_details":2464},{"id":7,"url":7,"linktype":2343,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2461,"alt":2462,"name":7,"focus":48,"title":2462,"filename":2463,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":726,"content":2466},[2467],{"text":2468,"type":730},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":726,"content":2470},[2471],{"text":2472,"type":730},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":789,"attrs":2474,"content":2475},{"level":797},[2476],{"text":2376,"type":730},{"type":726,"content":2478},[2479],{"text":2258,"type":730},{"type":789,"attrs":2481,"content":2482},{"level":797},[2483],{"text":2484,"type":730},"5. Not Jabbing Enough",{"type":775,"attrs":2486},{"id":2319,"body":2487},[2488],{"url":2489,"_uid":2490,"image":2491,"component":810,"copyright_details":2495},{"id":7,"url":7,"linktype":2343,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2492,"alt":2493,"name":7,"focus":48,"title":2493,"filename":2494,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":726,"content":2497},[2498],{"text":2499,"type":730},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":789,"attrs":2501,"content":2502},{"level":797},[2503],{"text":2376,"type":730},{"type":726,"content":2505},[2506],{"text":2507,"type":730},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":789,"attrs":2509,"content":2510},{"level":791},[2511],{"text":2512,"type":730},"Keep On Jabbing",{"type":726,"content":2514},[2515],{"text":2516,"type":730},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":726,"content":2518},[2519,2520,2524],{"text":1483,"type":730},{"text":760,"type":730,"marks":2521},[2522],{"type":741,"attrs":2523},{"href":1488,"uuid":48,"anchor":48,"target":744,"linktype":13},{"text":1910,"type":730},{"type":726,"content":2526},[2527],{"text":1496,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2529,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2534,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2530,"component":118,"meta_info":2531,"meta_title":7,"block_image":2532,"cover_image":2533,"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},[],[],"2022-12-06 00:00",{"_uid":2538,"title":2539,"plugin":43,"description":2540},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2542,"alt":2211,"name":7,"focus":48,"title":2211,"filename":2543,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1520],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2552,"created_at":2553,"published_at":2554,"updated_at":2555,"id":2556,"uuid":2557,"content":2558,"slug":2828,"full_slug":2829,"sort_by_date":48,"position":2830,"tag_list":2831,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":2832,"first_published_at":2833,"release_id":48,"lang":60,"path":1523,"alternates":2834,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2559,"faqs":2560,"title":2552,"topic":2577,"author":2592,"content":2593,"category":2810,"schedule":2193,"component":1152,"meta_info":2818,"cover_image":2822,"description":2826,"contributors":2827},"0970fa5a-5687-49ba-9c33-b7285372264c",[2561,2565,2569,2573],{"_uid":2562,"answer":2563,"question":2564,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2566,"answer":2567,"question":2568,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2570,"answer":2571,"question":2572,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2574,"answer":2575,"question":2576,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2578,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2590,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2591,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2579,"component":39,"meta_info":2587,"block_image":2588,"cover_image":2589,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2580,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2585,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2586,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2581,"component":118,"meta_info":2582,"meta_title":7,"block_image":2583,"cover_image":2584,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":2594},[2595,2600,2619,2624,2629,2633,2665,2669,2674,2684,2704,2708,2713,2717,2743,2747,2773,2777,2782,2794,2798,2807],{"type":789,"attrs":2596,"content":2597},{"level":791},[2598],{"text":2599,"type":730},"How to Get Better Head Movement in Boxing",{"type":726,"content":2601},[2602,2604,2611,2613,2617],{"text":2603,"type":730},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2605,"type":730,"marks":2606},"movements",[2607],{"type":741,"attrs":2608},{"href":2609,"uuid":48,"anchor":48,"custom":2610,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2612,"type":730}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2614,"type":730,"marks":2615},"employ",[2616],{"type":1790},{"text":2618,"type":730}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":789,"attrs":2620,"content":2621},{"level":791},[2622],{"text":2623,"type":730},"3 Boxing Head Movement Drills",{"type":789,"attrs":2625,"content":2626},{"level":797},[2627],{"text":2628,"type":730},"The 5 Point Pivot Drill",{"type":726,"content":2630},[2631],{"text":2632,"type":730},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":812,"content":2634},[2635,2641,2647,2653,2659],{"type":815,"content":2636},[2637],{"type":726,"content":2638},[2639],{"text":2640,"type":730},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":815,"content":2642},[2643],{"type":726,"content":2644},[2645],{"text":2646,"type":730},"Weave under to the other side (to avoid hooks)",{"type":815,"content":2648},[2649],{"type":726,"content":2650},[2651],{"text":2652,"type":730},"Pull back/sway (good for avoiding uppercuts)",{"type":815,"content":2654},[2655],{"type":726,"content":2656},[2657],{"text":2658,"type":730},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":815,"content":2660},[2661],{"type":726,"content":2662},[2663],{"text":2664,"type":730},"Throw a punch (it's important that defense and offense are fluid) ",{"type":726,"content":2666},[2667],{"text":2668,"type":730},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":789,"attrs":2670,"content":2671},{"level":797},[2672],{"text":2673,"type":730},"Frame and Shoot Drill",{"type":726,"content":2675},[2676,2678,2682],{"text":2677,"type":730},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2679,"type":730,"marks":2680},"will",[2681],{"type":1790},{"text":2683,"type":730}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":812,"content":2685},[2686,2692,2698],{"type":815,"content":2687},[2688],{"type":726,"content":2689},[2690],{"text":2691,"type":730},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":815,"content":2693},[2694],{"type":726,"content":2695},[2696],{"text":2697,"type":730},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":815,"content":2699},[2700],{"type":726,"content":2701},[2702],{"text":2703,"type":730},"Once you know what feels best, throw a punch from that position. ",{"type":726,"content":2705},[2706],{"text":2707,"type":730},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":789,"attrs":2709,"content":2710},{"level":797},[2711],{"text":2712,"type":730},"The Line Drill",{"type":726,"content":2714},[2715],{"text":2716,"type":730},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":812,"content":2718},[2719,2725,2731,2737],{"type":815,"content":2720},[2721],{"type":726,"content":2722},[2723],{"text":2724,"type":730},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":815,"content":2726},[2727],{"type":726,"content":2728},[2729],{"text":2730,"type":730}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":815,"content":2732},[2733],{"type":726,"content":2734},[2735],{"text":2736,"type":730},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":815,"content":2738},[2739],{"type":726,"content":2740},[2741],{"text":2742,"type":730},"Repeat step 1",{"type":726,"content":2744},[2745],{"text":2746,"type":730},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":812,"content":2748},[2749,2755,2761,2767],{"type":815,"content":2750},[2751],{"type":726,"content":2752},[2753],{"text":2754,"type":730},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":815,"content":2756},[2757],{"type":726,"content":2758},[2759],{"text":2760,"type":730},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":815,"content":2762},[2763],{"type":726,"content":2764},[2765],{"text":2766,"type":730},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":815,"content":2768},[2769],{"type":726,"content":2770},[2771],{"text":2772,"type":730},"Return to neutral and repeat the sequence",{"type":726,"content":2774},[2775],{"text":2776,"type":730},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":789,"attrs":2778,"content":2779},{"level":791},[2780],{"text":2781,"type":730},"Keep Your Head Moving",{"type":726,"content":2783},[2784,2786,2792],{"text":2785,"type":730},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2605,"type":730,"marks":2787},[2788],{"type":741,"attrs":2789},{"href":2790,"uuid":48,"anchor":48,"custom":2791,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2793,"type":730}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":789,"attrs":2795,"content":2796},{"level":791},[2797],{"text":1479,"type":730},{"type":726,"content":2799},[2800,2801,2806],{"text":1483,"type":730},{"text":760,"type":730,"marks":2802},[2803],{"type":741,"attrs":2804},{"href":1488,"uuid":48,"anchor":48,"custom":2805,"target":744,"linktype":13},{},{"text":1910,"type":730},{"type":726,"content":2808},[2809],{"text":1496,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2811,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2816,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2817,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2812,"component":118,"meta_info":2813,"meta_title":7,"block_image":2814,"cover_image":2815,"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":2819,"title":2820,"plugin":43,"description":2821},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2823,"alt":2824,"name":7,"focus":7,"title":2824,"filename":2825,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1520],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2836,"created_at":2837,"published_at":2838,"updated_at":2839,"id":2840,"uuid":2841,"content":2842,"slug":3067,"full_slug":3068,"sort_by_date":48,"position":3069,"tag_list":3070,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":3071,"first_published_at":3072,"release_id":48,"lang":60,"path":1523,"alternates":3073,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2843,"faqs":2844,"title":2836,"topic":2853,"author":1554,"content":2868,"category":3048,"schedule":3056,"component":1152,"meta_info":3057,"cover_image":3061,"description":3065,"contributors":3066},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2845,2849],{"_uid":2846,"answer":2847,"question":2848,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2850,"answer":2851,"question":2852,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2854,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2866,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2867,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2855,"component":39,"meta_info":2863,"block_image":2864,"cover_image":2865,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2856,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2861,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2862,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2857,"component":118,"meta_info":2858,"meta_title":7,"block_image":2859,"cover_image":2860,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":2869},[2870,2875,2879,2884,2888,2893,2897,2923,2928,2932,2937,2941,2946,2950,2955,2968,2973,2986,2991,2995,3000,3004,3009,3013,3018,3022,3027,3031,3036],{"type":789,"attrs":2871,"content":2872},{"level":791},[2873],{"text":2874,"type":730},"Staying Safe While Exercising in the Cold",{"type":726,"content":2876},[2877],{"text":2878,"type":730},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":789,"attrs":2880,"content":2881},{"level":797},[2882],{"text":2883,"type":730},"Watch the Windchill",{"type":726,"content":2885},[2886],{"text":2887,"type":730},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":789,"attrs":2889,"content":2890},{"level":797},[2891],{"text":2892,"type":730},"Protect Your Extremities",{"type":726,"content":2894},[2895],{"text":2896,"type":730},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":812,"content":2898},[2899,2905,2911,2917],{"type":815,"content":2900},[2901],{"type":726,"content":2902},[2903],{"text":2904,"type":730},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":815,"content":2906},[2907],{"type":726,"content":2908},[2909],{"text":2910,"type":730},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":815,"content":2912},[2913],{"type":726,"content":2914},[2915],{"text":2916,"type":730},"Wear a hat or headband that covers your ears",{"type":815,"content":2918},[2919],{"type":726,"content":2920},[2921],{"text":2922,"type":730},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":789,"attrs":2924,"content":2925},{"level":797},[2926],{"text":2927,"type":730},"Wear Layers",{"type":726,"content":2929},[2930],{"text":2931,"type":730},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":789,"attrs":2933,"content":2934},{"level":797},[2935],{"text":2936,"type":730},"Don’t Forget Sunscreen",{"type":726,"content":2938},[2939],{"text":2940,"type":730},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":789,"attrs":2942,"content":2943},{"level":791},[2944],{"text":2945,"type":730},"Getting Motivated to Workout in the Cold ",{"type":726,"content":2947},[2948],{"text":2949,"type":730},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":789,"attrs":2951,"content":2952},{"level":797},[2953],{"text":2954,"type":730},"Invest in New Activewear",{"type":726,"content":2956},[2957,2959,2966],{"text":2958,"type":730},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2960,"type":730,"marks":2961},"new workout gear",[2962],{"type":741,"attrs":2963},{"href":2964,"uuid":48,"anchor":48,"custom":2965,"target":744,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2967,"type":730}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":789,"attrs":2969,"content":2970},{"level":797},[2971],{"text":2972,"type":730},"Find a Workout Buddy",{"type":726,"content":2974},[2975,2977,2984],{"text":2976,"type":730},"Accountability! Accountability! Accountability! Finding a ",{"text":2978,"type":730,"marks":2979},"workout buddy",[2980],{"type":741,"attrs":2981},{"href":2982,"uuid":48,"anchor":48,"custom":2983,"target":744,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2985,"type":730}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":789,"attrs":2987,"content":2988},{"level":797},[2989],{"text":2990,"type":730},"Benefits of Working Out in the Cold",{"type":726,"content":2992},[2993],{"text":2994,"type":730},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":789,"attrs":2996,"content":2997},{"level":797},[2998],{"text":2999,"type":730},"Combat Seasonal Affective Disorder",{"type":726,"content":3001},[3002],{"text":3003,"type":730},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":789,"attrs":3005,"content":3006},{"level":797},[3007],{"text":3008,"type":730},"Boost Your Immune System",{"type":726,"content":3010},[3011],{"text":3012,"type":730},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":789,"attrs":3014,"content":3015},{"level":797},[3016],{"text":3017,"type":730},"Diverse Training Options",{"type":726,"content":3019},[3020],{"text":3021,"type":730},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":789,"attrs":3023,"content":3024},{"level":797},[3025],{"text":3026,"type":730},"Burn More Calories",{"type":726,"content":3028},[3029],{"text":3030,"type":730},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":789,"attrs":3032,"content":3033},{"level":791},[3034],{"text":3035,"type":730},"Train Like a Fighter in the Cold",{"type":726,"content":3037},[3038,3040,3046],{"text":3039,"type":730},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":760,"type":730,"marks":3041},[3042,3045],{"type":741,"attrs":3043},{"href":1488,"uuid":48,"anchor":48,"custom":3044,"target":744,"linktype":13},{},{"type":1222},{"text":3047,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3049,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3054,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3055,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3050,"component":118,"meta_info":3051,"meta_title":7,"block_image":3052,"cover_image":3053,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":3058,"title":3059,"plugin":43,"description":3060},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":3062,"alt":3063,"name":7,"focus":7,"title":3063,"filename":3064,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1520],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1152,"created_at":3075,"published_at":3076,"updated_at":3077,"id":3078,"uuid":3079,"content":3080,"slug":1152,"full_slug":3101,"sort_by_date":48,"position":446,"tag_list":3102,"is_startpage":9,"parent_id":3103,"meta_data":48,"group_id":3104,"first_published_at":3105,"release_id":48,"lang":60,"path":7,"alternates":3106,"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":3081,"component":3082,"meta_info":3083,"custom_content_list":3085},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3084,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3086,3091,3096],{"_uid":3087,"label":3088,"value":3089,"dev_id":3090,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3092,"label":3093,"value":3094,"dev_id":3095,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3097,"label":3098,"value":3099,"dev_id":3100,"component":730},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892822737]