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Build strength, increase endurance and muscular power with this routine. Now get PUNCHING!",{"id":1026,"alt":657,"name":7,"focus":48,"title":657,"filename":1027,"copyright":7,"fieldtype":50},3397248,"https://a.storyblok.com/f/115220/2400x990/90051d2446/3-round-heavy-bag-boxing-workout-for-beginners.jpg",[],[],"3-round-heavy-bag-boxing-workout-for-beginners","blogs/3-round-heavy-bag-boxing-workout-for-beginners",-1010,[],60887917,"dc6b44d3-cc38-4aff-b923-a876bdb0cde7","2021-09-21T14:44:00.000Z","training/{{story.slug}}",[],["Reactive",1040],[1041,1225,1468,1882,2208,2380],{"name":1042,"created_at":1043,"published_at":1044,"updated_at":1045,"id":1046,"uuid":1047,"content":1048,"slug":1218,"full_slug":1219,"sort_by_date":48,"position":1220,"tag_list":1221,"is_startpage":9,"parent_id":1034,"meta_data":48,"group_id":1223,"first_published_at":1044,"release_id":48,"lang":60,"path":1037,"alternates":1224,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1049,"faqs":1050,"title":1042,"topic":1067,"author":1082,"content":1083,"category":1199,"schedule":1207,"component":1021,"meta_info":1208,"cover_image":1212,"description":1216,"contributors":1217},"52144e3e-d0cf-4037-a459-fad9641f4053",[1051,1055,1059,1063],{"_uid":1052,"answer":1053,"question":1054,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1056,"answer":1057,"question":1058,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1060,"answer":1061,"question":1062,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1064,"answer":1065,"question":1066,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1068,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1080,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1081,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1069,"component":39,"meta_info":1077,"block_image":1078,"cover_image":1079,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1070,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1075,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1076,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1071,"component":118,"meta_info":1072,"meta_title":7,"block_image":1073,"cover_image":1074,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":721,"content":1084},[1085,1089,1094,1099,1112,1116,1121,1125,1130,1141,1146,1159,1164,1177,1182,1195],{"type":724,"content":1086},[1087],{"text":1088,"type":728},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":754,"attrs":1090,"content":1091},{"level":756},[1092],{"text":1093,"type":728},"4 Ways To Tire Out Your Opponent",{"type":754,"attrs":1095,"content":1096},{"level":946},[1097],{"text":1098,"type":728},"A Consistent Body Attack",{"type":724,"content":1100},[1101,1103,1110],{"text":1102,"type":728},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1104,"type":728,"marks":1105},"opponent’s body",[1106],{"type":733,"attrs":1107},{"href":1108,"uuid":48,"anchor":48,"custom":1109,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1111,"type":728},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":724,"content":1113},[1114],{"text":1115,"type":728},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":754,"attrs":1117,"content":1118},{"level":946},[1119],{"text":1120,"type":728},"Constant Pressure",{"type":724,"content":1122},[1123],{"text":1124,"type":728},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":754,"attrs":1126,"content":1127},{"level":946},[1128],{"text":1129,"type":728},"Cut Off the Ring ",{"type":724,"content":1131},[1132,1139],{"text":1133,"type":728,"marks":1134},"Cutting off the space",[1135],{"type":733,"attrs":1136},{"href":1137,"uuid":48,"anchor":48,"custom":1138,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1140,"type":728}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":754,"attrs":1142,"content":1143},{"level":946},[1144],{"text":1145,"type":728},"Attack the Arms",{"type":724,"content":1147},[1148,1150,1157],{"text":1149,"type":728},"This is a favorite trick of ",{"text":1151,"type":728,"marks":1152},"Canelo Alvarez",[1153],{"type":733,"attrs":1154},{"href":1155,"uuid":48,"anchor":48,"custom":1156,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1158,"type":728}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":754,"attrs":1160,"content":1161},{"level":756},[1162],{"text":1163,"type":728},"Sapping Their Strength",{"type":724,"content":1165},[1166,1168,1175],{"text":1167,"type":728},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1169,"type":728,"marks":1170},"Mike Tyson",[1171],{"type":733,"attrs":1172},{"href":1173,"uuid":48,"anchor":48,"custom":1174,"target":736,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1176,"type":728}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":754,"attrs":1178,"content":1179},{"level":756},[1180],{"text":1181,"type":728},"Train Like a Fighter",{"type":724,"content":1183},[1184,1186,1193],{"text":1185,"type":728},"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":1187,"type":728,"marks":1188},"FightCamp",[1189],{"type":733,"attrs":1190},{"href":1191,"uuid":48,"anchor":48,"custom":1192,"target":736,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1194,"type":728}," 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":724,"content":1196},[1197],{"text":1198,"type":728},"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":1200,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1201,"component":118,"meta_info":1202,"meta_title":7,"block_image":1203,"cover_image":1204,"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},[],[],"2022-12-13 00:00",{"_uid":1209,"title":1210,"plugin":43,"description":1211},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1213,"alt":1214,"name":7,"focus":48,"title":1214,"filename":1215,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1222],"featured","1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1226,"created_at":1227,"published_at":1228,"updated_at":1229,"id":1230,"uuid":1231,"content":1232,"slug":1461,"full_slug":1462,"sort_by_date":48,"position":1463,"tag_list":1464,"is_startpage":9,"parent_id":1034,"meta_data":48,"group_id":1465,"first_published_at":1466,"release_id":48,"lang":60,"path":1037,"alternates":1467,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1233,"faqs":1234,"title":1226,"topic":1247,"author":1262,"content":1263,"category":1442,"schedule":1450,"component":1021,"meta_info":1451,"cover_image":1455,"description":1459,"contributors":1460},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1235,1239,1243],{"_uid":1236,"answer":1237,"question":1238,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1240,"answer":1241,"question":1242,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1244,"answer":1245,"question":1246,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1248,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1260,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1261,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1249,"component":39,"meta_info":1257,"block_image":1258,"cover_image":1259,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1250,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1255,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1256,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1251,"component":118,"meta_info":1252,"meta_title":7,"block_image":1253,"cover_image":1254,"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":721,"content":1264},[1265,1269,1273,1277,1281,1296,1344,1357,1362,1386,1420,1424,1428,1439],{"type":754,"attrs":1266,"content":1267},{"level":756},[1268],{"text":1238,"type":728},{"type":724,"content":1270},[1271],{"text":1272,"type":728},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":724,"content":1274},[1275],{"text":1276,"type":728},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":754,"attrs":1278,"content":1279},{"level":756},[1280],{"text":1242,"type":728},{"type":724,"content":1282},[1283,1285,1294],{"text":1284,"type":728},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1286,"type":728,"marks":1287},"National Academy of Sports Medicine",[1288,1292],{"type":733,"attrs":1289},{"href":1290,"uuid":48,"anchor":48,"custom":1291,"target":736,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1293},"underline",{"text":1295,"type":728}," has a few exercise-related symptoms of overtraining:",{"type":1297,"attrs":1298,"content":1301},"ordered_list",{"order":1299},{"order":1300},1,[1302,1308,1314,1320,1326,1332,1338],{"type":771,"content":1303},[1304],{"type":724,"content":1305},[1306],{"text":1307,"type":728},"A plateau or decline in workout performance or progress",{"type":771,"content":1309},[1310],{"type":724,"content":1311},[1312],{"text":1313,"type":728},"A perception of increased exertion during “normal” or “easy” workouts",{"type":771,"content":1315},[1316],{"type":724,"content":1317},[1318],{"text":1319,"type":728},"Excessive sweating or overheating",{"type":771,"content":1321},[1322],{"type":724,"content":1323},[1324],{"text":1325,"type":728},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":771,"content":1327},[1328],{"type":724,"content":1329},[1330],{"text":1331,"type":728},"A lack of feeling “refreshed” after regular rest and recovery",{"type":771,"content":1333},[1334],{"type":724,"content":1335},[1336],{"text":1337,"type":728},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":771,"content":1339},[1340],{"type":724,"content":1341},[1342],{"text":1343,"type":728},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":724,"content":1345},[1346,1348,1355],{"text":1347,"type":728},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":937,"type":728,"marks":1349},[1350,1354],{"type":733,"attrs":1351},{"href":1352,"uuid":48,"anchor":48,"custom":1353,"target":736,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1293},{"text":1356,"type":728}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":754,"attrs":1358,"content":1359},{"level":756},[1360],{"text":1361,"type":728},"A Day of Rest",{"type":724,"content":1363},[1364,1366,1374,1376,1384],{"text":1365,"type":728},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1367,"type":728,"marks":1368},"Aaron",[1369,1373],{"type":733,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"custom":1372,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1293},{"text":1375,"type":728}," and ",{"text":1377,"type":728,"marks":1378},"Flo",[1379,1383],{"type":733,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"custom":1382,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1293},{"text":1385,"type":728},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":724,"content":1387},[1388,1390,1398,1400,1408,1410,1418],{"text":1389,"type":728},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1391,"type":728,"marks":1392},"researchers",[1393,1397],{"type":733,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"custom":1396,"target":736,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1293},{"text":1399,"type":728}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1401,"type":728,"marks":1402},"FightCamp Trainers",[1403,1407],{"type":733,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"custom":1406,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1293},{"text":1409,"type":728}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1411,"type":728,"marks":1412},"neurological connections",[1413,1417],{"type":733,"attrs":1414},{"href":1415,"uuid":48,"anchor":48,"custom":1416,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1293},{"text":1419,"type":728},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":724,"content":1421},[1422],{"text":1423,"type":728},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":754,"attrs":1425,"content":1426},{"level":756},[1427],{"text":1181,"type":728},{"type":724,"content":1429},[1430,1431,1437],{"text":1185,"type":728},{"text":1187,"type":728,"marks":1432},[1433,1436],{"type":733,"attrs":1434},{"href":1191,"uuid":48,"anchor":48,"custom":1435,"target":736,"linktype":13},{},{"type":1293},{"text":1438,"type":728}," 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":724,"content":1440},[1441],{"text":1198,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1443,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1448,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1444,"component":118,"meta_info":1445,"meta_title":7,"block_image":1446,"cover_image":1447,"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},[],[],"2023-01-12 00:00",{"_uid":1452,"title":1453,"plugin":43,"description":1454},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1456,"alt":1457,"name":7,"focus":7,"title":1457,"filename":1458,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1222],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1469,"created_at":1470,"published_at":1471,"updated_at":1472,"id":1473,"uuid":1474,"content":1475,"slug":1875,"full_slug":1876,"sort_by_date":48,"position":1877,"tag_list":1878,"is_startpage":9,"parent_id":1034,"meta_data":48,"group_id":1879,"first_published_at":1880,"release_id":48,"lang":60,"path":1037,"alternates":1881,"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":1476,"faqs":1477,"title":1469,"topic":1482,"author":1497,"content":1498,"category":1856,"schedule":1864,"component":1021,"meta_info":1865,"cover_image":1869,"description":1873,"contributors":1874},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1478],{"_uid":1479,"answer":1480,"question":1481,"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":1483,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1495,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1496,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1484,"component":39,"meta_info":1492,"block_image":1493,"cover_image":1494,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1485,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1490,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1491,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1486,"component":118,"meta_info":1487,"meta_title":7,"block_image":1488,"cover_image":1489,"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":721,"content":1499},[1500,1504,1508,1512,1525,1557,1561,1566,1570,1574,1579,1583,1603,1608,1612,1638,1642,1647,1651,1671,1676,1680,1700,1705,1709,1740,1745,1748,1768,1773,1777,1797,1802,1806,1826,1839,1844,1853],{"type":724,"content":1501},[1502],{"text":1503,"type":728},"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":724,"content":1505},[1506],{"text":1507,"type":728},"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":724,"content":1509},[1510],{"text":1511,"type":728},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":724,"content":1513},[1514,1516,1523],{"text":1515,"type":728},"With consistent resistance training and ",{"text":1517,"type":728,"marks":1518},"healthy nutrition",[1519],{"type":733,"attrs":1520},{"href":1521,"uuid":48,"anchor":48,"custom":1522,"target":736,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1524,"type":728},", women can develop strong arm muscles that will empower you to:",{"type":768,"content":1526},[1527,1533,1539,1545,1551],{"type":771,"content":1528},[1529],{"type":724,"content":1530},[1531],{"text":1532,"type":728},"Throw a solid punch",{"type":771,"content":1534},[1535],{"type":724,"content":1536},[1537],{"text":1538,"type":728},"Carry your kids or fur babies",{"type":771,"content":1540},[1541],{"type":724,"content":1542},[1543],{"text":1544,"type":728},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":771,"content":1546},[1547],{"type":724,"content":1548},[1549],{"text":1550,"type":728},"Feel confident in every tank top and sleeveless dress",{"type":771,"content":1552},[1553],{"type":724,"content":1554},[1555],{"text":1556,"type":728},"Haul all those bags from the car to the house in one trip ",{"type":724,"content":1558},[1559],{"text":1560,"type":728},"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":754,"attrs":1562,"content":1563},{"level":756},[1564],{"text":1565,"type":728},"Arm Exercises for Women",{"type":724,"content":1567},[1568],{"text":1569,"type":728},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":724,"content":1571},[1572],{"text":1573,"type":728},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":754,"attrs":1575,"content":1576},{"level":946},[1577],{"text":1578,"type":728},"1. Plank With Bicep Curl",{"type":724,"content":1580},[1581],{"text":1582,"type":728},"Target Muscles: Biceps & Core",{"type":768,"content":1584},[1585,1591,1597],{"type":771,"content":1586},[1587],{"type":724,"content":1588},[1589],{"text":1590,"type":728},"Begin in plank position, holding two dumbbells on the floor",{"type":771,"content":1592},[1593],{"type":724,"content":1594},[1595],{"text":1596,"type":728},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":771,"content":1598},[1599],{"type":724,"content":1600},[1601],{"text":1602,"type":728},"Maintain plank position and repeat with the other arm",{"type":754,"attrs":1604,"content":1605},{"level":946},[1606],{"text":1607,"type":728},"2. Overhead Tricep Extension",{"type":724,"content":1609},[1610],{"text":1611,"type":728},"Target Muscles: Triceps",{"type":768,"content":1613},[1614,1620,1626,1632],{"type":771,"content":1615},[1616],{"type":724,"content":1617},[1618],{"text":1619,"type":728},"Hold the weight overhead with both hands",{"type":771,"content":1621},[1622],{"type":724,"content":1623},[1624],{"text":1625,"type":728},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":771,"content":1627},[1628],{"type":724,"content":1629},[1630],{"text":1631,"type":728},"Straighten your elbows and extend the weight overhead",{"type":771,"content":1633},[1634],{"type":724,"content":1635},[1636],{"text":1637,"type":728},"Hold the fully extended position for a moment, then repeat slowly",{"type":724,"content":1639},[1640],{"text":1641,"type":728},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":754,"attrs":1643,"content":1644},{"level":946},[1645],{"text":1646,"type":728},"3. Upright Row ",{"type":724,"content":1648},[1649],{"text":1650,"type":728},"Target Muscles: Traps & Deltoids",{"type":768,"content":1652},[1653,1659,1665],{"type":771,"content":1654},[1655],{"type":724,"content":1656},[1657],{"text":1658,"type":728},"Begin standing with your feet hip-width apart",{"type":771,"content":1660},[1661],{"type":724,"content":1662},[1663],{"text":1664,"type":728},"Lift your barbell or dumbbells straight up toward your chin",{"type":771,"content":1666},[1667],{"type":724,"content":1668},[1669],{"text":1670,"type":728},"Pause at the top of the lift, lower, and repeat",{"type":754,"attrs":1672,"content":1673},{"level":946},[1674],{"text":1675,"type":728},"4. Lateral Arm Raise",{"type":724,"content":1677},[1678],{"text":1679,"type":728},"Target Muscles: Triceps & Shoulders",{"type":768,"content":1681},[1682,1688,1694],{"type":771,"content":1683},[1684],{"type":724,"content":1685},[1686],{"text":1687,"type":728},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":771,"content":1689},[1690],{"type":724,"content":1691},[1692],{"text":1693,"type":728},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":771,"content":1695},[1696],{"type":724,"content":1697},[1698],{"text":1699,"type":728},"Lower and repeat",{"type":754,"attrs":1701,"content":1702},{"level":946},[1703],{"text":1704,"type":728},"5. Dumbbell Bench Press",{"type":724,"content":1706},[1707],{"text":1708,"type":728},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":768,"content":1710},[1711,1717,1723,1734],{"type":771,"content":1712},[1713],{"type":724,"content":1714},[1715],{"text":1716,"type":728},"Begin laying on a bench with your feet flat on the floor",{"type":771,"content":1718},[1719],{"type":724,"content":1720},[1721],{"text":1722,"type":728},"Lift the dumbbells to chest height, with your hands facing forward",{"type":771,"content":1724},[1725],{"type":724,"content":1726},[1727,1729],{"text":1728,"type":728},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1730,"type":728,"marks":1731},"(don’t let the dumbbells touch)",[1732],{"type":1733},"italic",{"type":771,"content":1735},[1736],{"type":724,"content":1737},[1738],{"text":1739,"type":728},"Lower your arms and repeat",{"type":754,"attrs":1741,"content":1742},{"level":946},[1743],{"text":1744,"type":728},"6. 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Decline Push-Up",{"type":724,"content":1774},[1775],{"text":1776,"type":728},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":768,"content":1778},[1779,1785,1791],{"type":771,"content":1780},[1781],{"type":724,"content":1782},[1783],{"text":1784,"type":728},"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":771,"content":1786},[1787],{"type":724,"content":1788},[1789],{"text":1790,"type":728},"Brace your core and glutes, and lower yourself down into a push-up",{"type":771,"content":1792},[1793],{"type":724,"content":1794},[1795],{"text":1796,"type":728},"Extend your elbows to push yourself up, and repeat",{"type":754,"attrs":1798,"content":1799},{"level":946},[1800],{"text":1801,"type":728},"8. Diamond Push-Up",{"type":724,"content":1803},[1804],{"text":1805,"type":728},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":768,"content":1807},[1808,1814,1820],{"type":771,"content":1809},[1810],{"type":724,"content":1811},[1812],{"text":1813,"type":728},"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":771,"content":1815},[1816],{"type":724,"content":1817},[1818],{"text":1819,"type":728},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":771,"content":1821},[1822],{"type":724,"content":1823},[1824],{"text":1825,"type":728},"Push yourself back up and repeat",{"type":724,"content":1827},[1828,1830,1837],{"text":1829,"type":728},"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":1831,"type":728,"marks":1832},"FightCamp Community",[1833],{"type":733,"attrs":1834},{"href":1835,"uuid":48,"anchor":48,"custom":1836,"target":736,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1838,"type":728}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":754,"attrs":1840,"content":1841},{"level":756},[1842],{"text":1843,"type":728},"Train Like a Woman",{"type":724,"content":1845},[1846,1847,1852],{"text":1185,"type":728},{"text":1187,"type":728,"marks":1848},[1849],{"type":733,"attrs":1850},{"href":1191,"uuid":48,"anchor":48,"custom":1851,"target":736,"linktype":13},{},{"text":1194,"type":728},{"type":724,"content":1854},[1855],{"text":1198,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1857,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1862,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1863,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1858,"component":118,"meta_info":1859,"meta_title":7,"block_image":1860,"cover_image":1861,"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":1866,"title":1867,"plugin":43,"description":1868},"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":1870,"alt":1871,"name":7,"focus":7,"title":1871,"filename":1872,"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,[1222],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1883,"created_at":1884,"published_at":1885,"updated_at":1886,"id":1887,"uuid":1888,"content":1889,"slug":2202,"full_slug":2203,"sort_by_date":48,"position":2204,"tag_list":2205,"is_startpage":9,"parent_id":1034,"meta_data":48,"group_id":2206,"first_published_at":1885,"release_id":48,"lang":60,"path":1037,"alternates":2207,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1890,"faqs":1891,"title":1883,"topic":1924,"author":1939,"content":1940,"category":2184,"schedule":2192,"component":1021,"meta_info":2193,"cover_image":2197,"description":2196,"contributors":2201},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1892,1896,1900,1904,1908,1912,1916,1920],{"_uid":1893,"answer":1894,"question":1895,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1897,"answer":1898,"question":1899,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1901,"answer":1902,"question":1903,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1905,"answer":1906,"question":1907,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1909,"answer":1910,"question":1911,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1913,"answer":1914,"question":1915,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1917,"answer":1918,"question":1919,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1921,"answer":1922,"question":1923,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1925,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1937,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1938,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1926,"component":39,"meta_info":1934,"block_image":1935,"cover_image":1936,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1927,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1932,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1933,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1928,"component":118,"meta_info":1929,"meta_title":7,"block_image":1930,"cover_image":1931,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":721,"content":1941},[1942,1962,1966,1970,1975,1979,1994,2014,2018,2028,2031,2036,2047,2067,2072,2082,2110,2115,2125,2137,2142,2169,2173,2181],{"type":724,"content":1943},[1944,1946,1952,1954,1960],{"text":1945,"type":728},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1947,"type":728,"marks":1948},"over two hours each day",[1949],{"type":733,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"target":736,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1953,"type":728}," on social media. The ",{"text":1955,"type":728,"marks":1956},"CDC",[1957],{"type":733,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"target":736,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1961,"type":728}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":724,"content":1963},[1964],{"text":1965,"type":728},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":724,"content":1967},[1968],{"text":1969,"type":728},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":754,"attrs":1971,"content":1972},{"level":756},[1973],{"text":1974,"type":728},"Benefits of a 30-Minute Boxing Workout",{"type":754,"attrs":1976,"content":1977},{"level":946},[1978],{"text":1903,"type":728},{"type":1980,"attrs":1981},"blok",{"id":1982,"body":1983},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1984],{"url":1985,"_uid":1987,"image":1988,"component":1992,"copyright_details":1993},{"id":7,"url":7,"linktype":1986,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1989,"alt":1990,"name":7,"focus":48,"title":1990,"filename":1991,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png","content_image",[],{"type":724,"content":1995},[1996,1998,2004,2006,2012],{"text":1997,"type":728},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. 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A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2103,"type":728,"marks":2104},"regulate your emotional well-being",[2105],{"type":733,"attrs":2106},{"href":2107,"uuid":48,"anchor":48,"target":736,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2109,"type":728}," over time with consistent workouts.",{"type":754,"attrs":2111,"content":2112},{"level":946},[2113],{"text":2114,"type":728},"Convenience",{"type":1980,"attrs":2116},{"id":1982,"body":2117},[2118],{"url":2119,"_uid":2120,"image":2121,"component":1992,"copyright_details":2124},{"id":7,"url":7,"linktype":1986,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2122,"alt":1990,"name":7,"focus":48,"title":1990,"filename":2123,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":724,"content":2126},[2127,2129,2135],{"text":2128,"type":728},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2130,"type":728,"marks":2131},"boxing training at home",[2132],{"type":733,"attrs":2133},{"href":2134,"uuid":48,"anchor":48,"target":736,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2136,"type":728},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":754,"attrs":2138,"content":2139},{"level":756},[2140],{"text":2141,"type":728},"30-Minute Throwdown",{"type":724,"content":2143},[2144,2146,2152,2154,2160,2162,2167],{"text":2145,"type":728},"You can start getting all the benefits of ",{"text":2147,"type":728,"marks":2148},"boxing at home",[2149],{"type":733,"attrs":2150},{"href":2151,"uuid":48,"anchor":48,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2153,"type":728}," with no equipment at all. ",{"text":2155,"type":728,"marks":2156},"Shadowboxing",[2157],{"type":733,"attrs":2158},{"href":2159,"uuid":48,"anchor":48,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2161,"type":728}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1999,"type":728,"marks":2163},[2164],{"type":733,"attrs":2165},{"href":2166,"uuid":48,"anchor":48,"target":736,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2168,"type":728}," to your home gym can be life-changing.",{"type":754,"attrs":2170,"content":2171},{"level":756},[2172],{"text":1181,"type":728},{"type":724,"content":2174},[2175,2176,2180],{"text":1185,"type":728},{"text":1187,"type":728,"marks":2177},[2178],{"type":733,"attrs":2179},{"href":1191,"uuid":48,"anchor":48,"target":736,"linktype":13},{"text":1194,"type":728},{"type":724,"content":2182},[2183],{"text":1198,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2185,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2190,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2191,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2186,"component":118,"meta_info":2187,"meta_title":7,"block_image":2188,"cover_image":2189,"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},[],[],"2022-12-05 00:00",{"_uid":2194,"title":2195,"plugin":43,"description":2196},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2198,"alt":2199,"name":7,"focus":48,"title":2199,"filename":2200,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1222],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2209,"created_at":2210,"published_at":2211,"updated_at":2212,"id":2213,"uuid":2214,"content":2215,"slug":2374,"full_slug":2375,"sort_by_date":48,"position":2376,"tag_list":2377,"is_startpage":9,"parent_id":1034,"meta_data":48,"group_id":2378,"first_published_at":2211,"release_id":48,"lang":60,"path":1037,"alternates":2379,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2216,"faqs":2217,"title":2209,"topic":2234,"author":1082,"content":2249,"category":2356,"schedule":1864,"component":1021,"meta_info":2364,"cover_image":2368,"description":2372,"contributors":2373},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2218,2222,2226,2230],{"_uid":2219,"answer":2220,"question":2221,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2223,"answer":2224,"question":2225,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2227,"answer":2228,"question":2229,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2231,"answer":2232,"question":2233,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2235,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2247,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2248,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2236,"component":39,"meta_info":2244,"block_image":2245,"cover_image":2246,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2237,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2242,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2243,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2238,"component":118,"meta_info":2239,"meta_title":7,"block_image":2240,"cover_image":2241,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2250},[2251,2255,2260,2279,2284,2288,2293,2296,2301,2313,2318,2331,2336,2340,2344,2353],{"type":724,"content":2252},[2253],{"text":2254,"type":728},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":754,"attrs":2256,"content":2257},{"level":756},[2258],{"text":2259,"type":728},"Practice, Practice, Practice",{"type":724,"content":2261},[2262,2264,2268,2270,2277],{"text":2263,"type":728},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2265,"type":728,"marks":2266},"always",[2267],{"type":1733},{"text":2269,"type":728}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2271,"type":728,"marks":2272},"mirror",[2273],{"type":733,"attrs":2274},{"href":2275,"uuid":48,"anchor":48,"custom":2276,"target":736,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2278,"type":728}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":754,"attrs":2280,"content":2281},{"level":946},[2282],{"text":2283,"type":728},"Shoulder Touch Drill",{"type":724,"content":2285},[2286],{"text":2287,"type":728},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":754,"attrs":2289,"content":2290},{"level":946},[2291],{"text":2292,"type":728},"Cobra Bag",{"type":724,"content":2294},[2295],{"text":2224,"type":728},{"type":754,"attrs":2297,"content":2298},{"level":946},[2299],{"text":2300,"type":728},"Sparring",{"type":724,"content":2302},[2303,2305,2311],{"text":2304,"type":728},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2300,"type":728,"marks":2306},[2307],{"type":733,"attrs":2308},{"href":2309,"uuid":48,"anchor":48,"custom":2310,"target":736,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2312,"type":728}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":754,"attrs":2314,"content":2315},{"level":946},[2316],{"text":2317,"type":728},"“Free flow” mitt work",{"type":724,"content":2319},[2320,2322,2329],{"text":2321,"type":728},"Free flow ",{"text":2323,"type":728,"marks":2324},"mitt work",[2325],{"type":733,"attrs":2326},{"href":2327,"uuid":48,"anchor":48,"custom":2328,"target":736,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2330,"type":728}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":754,"attrs":2332,"content":2333},{"level":946},[2334],{"text":2335,"type":728},"Think Fast",{"type":724,"content":2337},[2338],{"text":2339,"type":728},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":754,"attrs":2341,"content":2342},{"level":756},[2343],{"text":1181,"type":728},{"type":724,"content":2345},[2346,2347,2352],{"text":1185,"type":728},{"text":1187,"type":728,"marks":2348},[2349],{"type":733,"attrs":2350},{"href":1191,"uuid":48,"anchor":48,"custom":2351,"target":736,"linktype":13},{},{"text":1438,"type":728},{"type":724,"content":2354},[2355],{"text":1198,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2357,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2362,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2363,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2358,"component":118,"meta_info":2359,"meta_title":7,"block_image":2360,"cover_image":2361,"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":2365,"title":2366,"plugin":43,"description":2367},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2369,"alt":2370,"name":7,"focus":7,"title":2370,"filename":2371,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1222],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2381,"created_at":2382,"published_at":2383,"updated_at":2384,"id":2385,"uuid":2386,"content":2387,"slug":2658,"full_slug":2659,"sort_by_date":48,"position":2660,"tag_list":2661,"is_startpage":9,"parent_id":1034,"meta_data":48,"group_id":2662,"first_published_at":2663,"release_id":48,"lang":60,"path":1037,"alternates":2664,"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":2388,"faqs":2389,"title":2381,"topic":2406,"author":1082,"content":2421,"category":2639,"schedule":2647,"component":1021,"meta_info":2648,"cover_image":2652,"description":2656,"contributors":2657},"0970fa5a-5687-49ba-9c33-b7285372264c",[2390,2394,2398,2402],{"_uid":2391,"answer":2392,"question":2393,"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":2395,"answer":2396,"question":2397,"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":2399,"answer":2400,"question":2401,"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":2403,"answer":2404,"question":2405,"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":2407,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2419,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2420,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2408,"component":39,"meta_info":2416,"block_image":2417,"cover_image":2418,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2409,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2414,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2415,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2410,"component":118,"meta_info":2411,"meta_title":7,"block_image":2412,"cover_image":2413,"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},[],[],{"type":721,"content":2422},[2423,2428,2447,2452,2457,2461,2493,2497,2502,2512,2532,2536,2541,2545,2571,2575,2601,2605,2610,2622,2626,2635],{"type":754,"attrs":2424,"content":2425},{"level":756},[2426],{"text":2427,"type":728},"How to Get Better Head Movement in Boxing",{"type":724,"content":2429},[2430,2432,2439,2441,2445],{"text":2431,"type":728},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2433,"type":728,"marks":2434},"movements",[2435],{"type":733,"attrs":2436},{"href":2437,"uuid":48,"anchor":48,"custom":2438,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2440,"type":728}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2442,"type":728,"marks":2443},"employ",[2444],{"type":1733},{"text":2446,"type":728}," 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":754,"attrs":2448,"content":2449},{"level":756},[2450],{"text":2451,"type":728},"3 Boxing Head Movement Drills",{"type":754,"attrs":2453,"content":2454},{"level":946},[2455],{"text":2456,"type":728},"The 5 Point Pivot Drill",{"type":724,"content":2458},[2459],{"text":2460,"type":728},"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":768,"content":2462},[2463,2469,2475,2481,2487],{"type":771,"content":2464},[2465],{"type":724,"content":2466},[2467],{"text":2468,"type":728},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":771,"content":2470},[2471],{"type":724,"content":2472},[2473],{"text":2474,"type":728},"Weave under to the other side (to avoid hooks)",{"type":771,"content":2476},[2477],{"type":724,"content":2478},[2479],{"text":2480,"type":728},"Pull back/sway (good for avoiding uppercuts)",{"type":771,"content":2482},[2483],{"type":724,"content":2484},[2485],{"text":2486,"type":728},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":771,"content":2488},[2489],{"type":724,"content":2490},[2491],{"text":2492,"type":728},"Throw a punch (it's important that defense and offense are fluid) ",{"type":724,"content":2494},[2495],{"text":2496,"type":728},"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":754,"attrs":2498,"content":2499},{"level":946},[2500],{"text":2501,"type":728},"Frame and Shoot Drill",{"type":724,"content":2503},[2504,2506,2510],{"text":2505,"type":728},"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":2507,"type":728,"marks":2508},"will",[2509],{"type":1733},{"text":2511,"type":728}," 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":768,"content":2513},[2514,2520,2526],{"type":771,"content":2515},[2516],{"type":724,"content":2517},[2518],{"text":2519,"type":728},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":771,"content":2521},[2522],{"type":724,"content":2523},[2524],{"text":2525,"type":728},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":771,"content":2527},[2528],{"type":724,"content":2529},[2530],{"text":2531,"type":728},"Once you know what feels best, throw a punch from that position. ",{"type":724,"content":2533},[2534],{"text":2535,"type":728},"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":754,"attrs":2537,"content":2538},{"level":946},[2539],{"text":2540,"type":728},"The Line Drill",{"type":724,"content":2542},[2543],{"text":2544,"type":728},"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":768,"content":2546},[2547,2553,2559,2565],{"type":771,"content":2548},[2549],{"type":724,"content":2550},[2551],{"text":2552,"type":728},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":771,"content":2554},[2555],{"type":724,"content":2556},[2557],{"text":2558,"type":728}," 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":771,"content":2560},[2561],{"type":724,"content":2562},[2563],{"text":2564,"type":728},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":771,"content":2566},[2567],{"type":724,"content":2568},[2569],{"text":2570,"type":728},"Repeat step 1",{"type":724,"content":2572},[2573],{"text":2574,"type":728},"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":768,"content":2576},[2577,2583,2589,2595],{"type":771,"content":2578},[2579],{"type":724,"content":2580},[2581],{"text":2582,"type":728},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":771,"content":2584},[2585],{"type":724,"content":2586},[2587],{"text":2588,"type":728},"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":771,"content":2590},[2591],{"type":724,"content":2592},[2593],{"text":2594,"type":728},"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":771,"content":2596},[2597],{"type":724,"content":2598},[2599],{"text":2600,"type":728},"Return to neutral and repeat the sequence",{"type":724,"content":2602},[2603],{"text":2604,"type":728},"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":754,"attrs":2606,"content":2607},{"level":756},[2608],{"text":2609,"type":728},"Keep Your Head Moving",{"type":724,"content":2611},[2612,2614,2620],{"text":2613,"type":728},"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":2433,"type":728,"marks":2615},[2616],{"type":733,"attrs":2617},{"href":2618,"uuid":48,"anchor":48,"custom":2619,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2621,"type":728}," 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":754,"attrs":2623,"content":2624},{"level":756},[2625],{"text":1181,"type":728},{"type":724,"content":2627},[2628,2629,2634],{"text":1185,"type":728},{"text":1187,"type":728,"marks":2630},[2631],{"type":733,"attrs":2632},{"href":1191,"uuid":48,"anchor":48,"custom":2633,"target":736,"linktype":13},{},{"text":1194,"type":728},{"type":724,"content":2636},[2637],{"text":2638,"type":728},"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":2640,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2645,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2641,"component":118,"meta_info":2642,"meta_title":7,"block_image":2643,"cover_image":2644,"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":2649,"title":2650,"plugin":43,"description":2651},"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":2653,"alt":2654,"name":7,"focus":7,"title":2654,"filename":2655,"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,[1222],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1021,"created_at":2666,"published_at":2667,"updated_at":2668,"id":2669,"uuid":2670,"content":2671,"slug":1021,"full_slug":2692,"sort_by_date":48,"position":446,"tag_list":2693,"is_startpage":9,"parent_id":2694,"meta_data":48,"group_id":2695,"first_published_at":2696,"release_id":48,"lang":60,"path":7,"alternates":2697,"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":2672,"component":2673,"meta_info":2674,"custom_content_list":2676},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2675,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2677,2682,2687],{"_uid":2678,"label":2679,"value":2680,"dev_id":2681,"component":728},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2683,"label":2684,"value":2685,"dev_id":2686,"component":728},"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":2688,"label":2689,"value":2690,"dev_id":2691,"component":728},"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",[],1785892825335]