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Staying flat-footed\n2. Improper hip turnover\n3. Poor use of arms while kicking\n4. Striking with the foot\n5. Kicking and standing","What are common mistakes people make when doing a roundhouse kick?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"b174d01e-9a71-4843-9d45-0fc9f2670f08","- Work from the ground up. A lot of people don’t kick on the ball of the foot when performing the round kick.\n- Staying flat-footed will prevent a full pivot in the knee and hips\n\nThe Fix: Lift The Heel\n- Main objective of a round kick: At the end of the kick, the heel of your plant foot should be facing your target\n- This maximizes mobility needed for the kick and helps to minimize knee damage from the torque of the kick\n- Make sure to stay on the ball of your plant foot","How can you lift your heel when throwing the round kick?",{"_uid":676,"answer":677,"question":678,"component":670},"588a875e-7378-4847-89d6-203d9f0479ec","- When kicking (and punching), we start from the ground up, and if the hips can't turn over, your kick won’t have any power\n\nThe Fix: Turn The Hips Over\n- Make sure to completely open up, twist, and turn the hips to create the whipping motion, as well as produce momentum and produce a powerful, damaging kick\n- Remember to kick through the bag or target, as if you are trying to launch the heavy bag when striking it","How can you fix improper hip turnover when throwing a round kick?",{"_uid":680,"answer":681,"question":682,"component":670},"28b6c960-7e7f-4b5c-9b08-95d53e3d8856","- Not using your arms properly, or not using them at all, sets beginner kickboxers up for poor kicking mechanics\n- Without using the arms, your kicks won’t have momentum\n\nThe Fix: Use Arms Properly\n- Keep your arms up and swing through when you kick to maximize kicking torque\n- Your arms will help balance you while kicking and create momentum\n- Pull your arm towards your hip to open up and create torque and power\n- Additionally, the arms and hands will help protect you\n\nAdvanced Strikers’ Technique\n- When striking, your arms should stay up high, and instead of pulling your arms to your hip, you pull them over\n- This creates distance between you and your opponent and prevents your opponent from countering\n- This advanced hand placement is great for short-range fighting\n- For long-range striking, you can pull your arm through to your hip to maximize power","How should you use your arms when throwing a round kick?",{"_uid":684,"answer":685,"question":686,"component":670},"5c469837-2089-4894-9303-c0bb63e4a441","- Depending on which martial art form you study, you will make contact with a different part of the leg\n- The foot is fragile with a lot of bones, so it is easily injured\n\nThe Fix: Striking With The Shin\n- In kickboxing and Muay Thai, the goal is to strike with the shin\n- The shin is a larger striking area and ranges from just below the knee to right above the ankle\n- In order to effectively strike with the shin, you must strike from a short-range stance\n\nPro Tip: There is an audible difference when kicking and landing with the shin vs. the foot on a heavy bag\n- Listen for a louder “thud”, as opposed to a higher-pitched “pop” (from kicking with the foot)\n- Over time, the shin bone will begin to calcify, making it much stronger and more durable","How should you strike with your shin when throwing a round kick?",{"_uid":688,"answer":689,"question":690,"component":670},"2899e412-f961-43eb-b16c-cfe2a59eb008","- One of the biggest mistakes beginners make when throwing a roundhouse kick is that they perform it, and then just stand there or take their time to pull back their leg to their original stance\n- This leaves you wide open for counterstrikes\n\nThe Fix: Kick and Return To Stance\n- Just as you do when throwing a punch, after you throw a kick, you have to return to your proper defensive stance\n- This is almost as important as the initial strike itself\n- Gets you in the optimal position to slip, roll, check, or counter your opponent's strikes\n- Helps you come back to balance properly\n\nPractice Tip: After kicking and coming back to your stance, make sure you are properly balanced: your lead foot toe is in line with the heel of your rear foot. An imaginary line should run down the midline of your body.","How should you reset after throwing a round kick?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":692,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":693,"component":39,"meta_info":701,"meta_title":164,"block_image":702,"cover_image":703,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":724,"full_slug":725,"sort_by_date":48,"position":726,"tag_list":727,"is_startpage":9,"parent_id":728,"meta_data":48,"group_id":729,"first_published_at":730,"release_id":48,"lang":60,"path":7,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jess Evans","2021-10-07T12:38:32.646Z","2022-02-08T23:23:47.892Z","2022-02-08T23:23:47.912Z",76423434,"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"bio":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":721,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":722,"social_link_linkedin":7,"social_link_instagram":723,"social_link_pinterest":7},"Jess Evans started boxing and training in Muay Thai in 2012. In 2013, she moved to Australia, and joined Bulldog Gym. Jess won 3 state belts in her 52kg weight division. She’s had nine amateur Muay Thai fights (7-2), 3 amateur boxing fights (2-1), and became a FightCamp Trainer in 2021. She is also USA Boxing Coach certified.","803433bf-118a-43a3-9508-76b4f460ef07",{"id":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"copyright":7,"fieldtype":50},3804733,"FightCamp Trainer Jess Evans","https://a.storyblok.com/f/115220/350x350/3982bdfaf8/jess_evans.png","author","https://www.tiktok.com/@jessevansfit","https://www.facebook.com/jessevansfit","https://www.instagram.com/jessevansfit","jess-evans","authors/jess-evans",-180,[],65634443,"827997bd-9f42-4dc9-ae7f-f889a4796fa0","2021-10-20T17:21:30.804Z",[],{"type":733,"content":734},"doc",[735,759,771,785,792,798,802,812,817,839,844,852,857,871,876,890,895,923,927,957,962,976,981,1001,1005,1019,1032,1037,1051,1056,1092,1104,1115,1120,1124],{"type":736,"content":737},"paragraph",[738,741,749,751,757],{"text":739,"type":740},"In sports, talent can only take you so far. Technique matters, especially for combat sports. To be efficient in boxing and kickboxing, you need to learn how to properly ","text",{"text":742,"type":740,"marks":743},"throw a punch",[744],{"type":745,"attrs":746},"link",{"href":747,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/lZegxGXNNZk","_blank",{"text":750,"type":740},", check a kick, ",{"text":752,"type":740,"marks":753},"slip a punch",[754],{"type":745,"attrs":755},{"href":756,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/-cfSa-gBxtc",{"text":758,"type":740}," … the list goes on.",{"type":736,"content":760},[761,763,769],{"text":762,"type":740},"One of the tougher techniques that you can learn in kickboxing is the ",{"text":764,"type":740,"marks":765},"roundhouse kick",[766],{"type":745,"attrs":767},{"href":768,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-a-roundhouse-kick-in-kickboxing",{"text":770,"type":740},". Here, FightCamp Trainers Jess Evans and Aaron Swenson will teach you how to avoid the five (5) common mistakes made when throwing a round kick so you can kick with confidence.",{"type":772,"attrs":773},"blok",{"id":774,"body":775},"06f8ea8e-ec9f-48c5-9e9d-5ae1de405655",[776],{"_uid":777,"link":778,"image":780,"title":782,"component":784},"i-1e326aec-613d-4f3f-9beb-a4dc944bd83f",{"id":7,"url":779,"linktype":13,"fieldtype":14,"cached_url":779},"https://youtu.be/Og3Bqb6_GhA",{"id":781,"alt":782,"name":7,"focus":48,"title":782,"filename":783,"copyright":7,"fieldtype":50},4282950,"How To Do A Roundhouse Kick l 5 Common Mistakes To Avoid","https://a.storyblok.com/f/115220/1244x700/a3fe5a7ec7/how-to-do-a-roundhouse-kick-5-common-mistakes-to-avoid.png","image_video_link",{"type":786,"attrs":787,"content":789},"heading",{"level":788},2,[790],{"text":791,"type":740},"5 Mistakes When Throwing The Round Kick",{"type":786,"attrs":793,"content":795},{"level":794},3,[796],{"text":797,"type":740},"Mistake 1 | Staying Flat-Footed",{"type":736,"content":799},[800],{"text":801,"type":740},"Work from the ground up. A lot of people don’t kick on the ball of the foot when performing the round kick.",{"type":803,"content":804},"bullet_list",[805],{"type":806,"content":807},"list_item",[808],{"type":736,"content":809},[810],{"text":811,"type":740},"Staying flat-footed will prevent a full pivot in the knee and hips",{"type":786,"attrs":813,"content":814},{"level":794},[815],{"text":816,"type":740},"The Fix: Lift The Heel",{"type":803,"content":818},[819,833],{"type":806,"content":820},[821,825],{"type":736,"content":822},[823],{"text":824,"type":740},"Main objective of a round kick: At the end of the kick, the heel of your plant foot should be facing your target",{"type":803,"content":826},[827],{"type":806,"content":828},[829],{"type":736,"content":830},[831],{"text":832,"type":740},"This maximizes mobility needed for the kick and helps to minimize knee damage from the torque of the kick",{"type":806,"content":834},[835],{"type":736,"content":836},[837],{"text":838,"type":740},"Make sure to stay on the ball of your plant foot",{"type":786,"attrs":840,"content":841},{"level":794},[842],{"text":843,"type":740},"Mistake 2 | Improper Hip Turnover",{"type":803,"content":845},[846],{"type":806,"content":847},[848],{"type":736,"content":849},[850],{"text":851,"type":740},"When kicking (and punching), we start from the ground up, and if the hips can't turn over, your kick won’t have any power",{"type":786,"attrs":853,"content":854},{"level":794},[855],{"text":856,"type":740},"The Fix: Turn The Hips Over",{"type":803,"content":858},[859,865],{"type":806,"content":860},[861],{"type":736,"content":862},[863],{"text":864,"type":740},"Make sure to completely open up, twist, and turn the hips to create the whipping motion, as well as produce momentum and produce a powerful, damaging kick",{"type":806,"content":866},[867],{"type":736,"content":868},[869],{"text":870,"type":740},"Remember to kick through the bag or target, as if you are trying to launch the heavy bag when striking it",{"type":786,"attrs":872,"content":873},{"level":794},[874],{"text":875,"type":740},"Mistake 3 | Poor Use of Arms While Kicking",{"type":803,"content":877},[878,884],{"type":806,"content":879},[880],{"type":736,"content":881},[882],{"text":883,"type":740},"Not using your arms properly, or not using them at all, sets beginner kickboxers up for poor kicking mechanics",{"type":806,"content":885},[886],{"type":736,"content":887},[888],{"text":889,"type":740},"Without using the arms, your kicks won’t have momentum",{"type":786,"attrs":891,"content":892},{"level":794},[893],{"text":894,"type":740},"The Fix: Use Arms Properly",{"type":803,"content":896},[897,903],{"type":806,"content":898},[899],{"type":736,"content":900},[901],{"text":902,"type":740},"Keep your arms up and swing through when you kick to maximize kicking torque",{"type":806,"content":904},[905,909],{"type":736,"content":906},[907],{"text":908,"type":740},"Your arms will help balance you while kicking and create momentum",{"type":803,"content":910},[911,917],{"type":806,"content":912},[913],{"type":736,"content":914},[915],{"text":916,"type":740},"Pull your arm towards your hip to open up and create torque and power",{"type":806,"content":918},[919],{"type":736,"content":920},[921],{"text":922,"type":740},"Additionally, the arms and hands will help protect you",{"type":736,"content":924},[925],{"text":926,"type":740},"Advanced Strikers’ Technique",{"type":803,"content":928},[929,943],{"type":806,"content":930},[931,935],{"type":736,"content":932},[933],{"text":934,"type":740},"When striking, your arms should stay up high, and instead of pulling your arms to your hip, you pull them over",{"type":803,"content":936},[937],{"type":806,"content":938},[939],{"type":736,"content":940},[941],{"text":942,"type":740},"This creates distance between you and your opponent and prevents your opponent from countering",{"type":806,"content":944},[945,949],{"type":736,"content":946},[947],{"text":948,"type":740},"This advanced hand placement is great for short-range fighting",{"type":803,"content":950},[951],{"type":806,"content":952},[953],{"type":736,"content":954},[955],{"text":956,"type":740},"For long-range striking, you can pull your arm through to your hip to maximize power",{"type":786,"attrs":958,"content":959},{"level":794},[960],{"text":961,"type":740},"Mistake 4 | Striking With The Foot",{"type":803,"content":963},[964,970],{"type":806,"content":965},[966],{"type":736,"content":967},[968],{"text":969,"type":740},"Depending on which martial art form you study, you will make contact with a different part of the leg",{"type":806,"content":971},[972],{"type":736,"content":973},[974],{"text":975,"type":740},"The foot is fragile with a lot of bones, so it is easily injured",{"type":786,"attrs":977,"content":978},{"level":794},[979],{"text":980,"type":740},"The Fix: Striking With The Shin",{"type":803,"content":982},[983,989,995],{"type":806,"content":984},[985],{"type":736,"content":986},[987],{"text":988,"type":740},"In kickboxing and Muay Thai, the goal is to strike with the shin",{"type":806,"content":990},[991],{"type":736,"content":992},[993],{"text":994,"type":740},"The shin is a larger striking area and ranges from just below the knee to right above the ankle",{"type":806,"content":996},[997],{"type":736,"content":998},[999],{"text":1000,"type":740},"In order to effectively strike with the shin, you must strike from a short-range stance",{"type":736,"content":1002},[1003],{"text":1004,"type":740},"Pro Tip: There is an audible difference when kicking and landing with the shin vs. the foot on a heavy bag",{"type":803,"content":1006},[1007,1013],{"type":806,"content":1008},[1009],{"type":736,"content":1010},[1011],{"text":1012,"type":740},"Listen for a louder “thud”, as opposed to a higher-pitched “pop” (from kicking with the foot)",{"type":806,"content":1014},[1015],{"type":736,"content":1016},[1017],{"text":1018,"type":740},"Over time, the shin bone will begin to calcify, making it much stronger and more durable",{"type":772,"attrs":1020},{"id":774,"body":1021},[1022],{"url":1023,"_uid":1025,"image":1026,"component":1030,"copyright_details":1031},{"id":7,"url":7,"linktype":1024,"fieldtype":14,"cached_url":7},"story","i-28f9f506-eed1-4fbf-8b12-62ca00778ecd",{"id":1027,"alt":1028,"name":7,"focus":48,"title":1028,"filename":1029,"copyright":7,"fieldtype":50},4282983,"4 Fixes for roundhouse kick mistakes","https://a.storyblok.com/f/115220/1100x1100/b8e9160ce1/roundhouse_kick_fixes.png","content_image",[],{"type":786,"attrs":1033,"content":1034},{"level":794},[1035],{"text":1036,"type":740},"Mistake 5 | Kicking and Standing",{"type":803,"content":1038},[1039,1045],{"type":806,"content":1040},[1041],{"type":736,"content":1042},[1043],{"text":1044,"type":740},"One of the biggest mistakes beginners make when throwing a roundhouse kick is that they perform it, and then just stand there or take their time to pull back their leg to their original stance",{"type":806,"content":1046},[1047],{"type":736,"content":1048},[1049],{"text":1050,"type":740},"This leaves you wide open for counterstrikes",{"type":786,"attrs":1052,"content":1053},{"level":794},[1054],{"text":1055,"type":740},"The Fix: Kick and Return To Stance",{"type":803,"content":1057},[1058,1072,1086],{"type":806,"content":1059},[1060,1064],{"type":736,"content":1061},[1062],{"text":1063,"type":740},"Just as you do when throwing a punch, after you throw a kick, you have to return to your proper defensive stance",{"type":803,"content":1065},[1066],{"type":806,"content":1067},[1068],{"type":736,"content":1069},[1070],{"text":1071,"type":740},"This is almost as important as the initial strike itself",{"type":806,"content":1073},[1074],{"type":736,"content":1075},[1076,1078,1084],{"text":1077,"type":740},"Gets you in the optimal position to slip, ",{"text":1079,"type":740,"marks":1080},"roll",[1081],{"type":745,"attrs":1082},{"href":1083,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-roll-in-boxing-boxing-defense-101",{"text":1085,"type":740},", check, or counter your opponent's strikes",{"type":806,"content":1087},[1088],{"type":736,"content":1089},[1090],{"text":1091,"type":740},"Helps you come back to balance properly",{"type":736,"content":1093},[1094,1096,1102],{"text":1095,"type":740},"Practice Tip: After kicking and coming back to your ",{"text":1097,"type":740,"marks":1098},"stance",[1099],{"type":745,"attrs":1100},{"href":1101,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/6r7DpF14n-U",{"text":1103,"type":740},", make sure you are properly balanced: your lead foot toe is in line with the heel of your rear foot. An imaginary line should run down the midline of your body.",{"type":772,"attrs":1105},{"id":774,"body":1106},[1107],{"url":1108,"_uid":1109,"image":1110,"component":1030,"copyright_details":1114},{"id":7,"url":7,"linktype":1024,"fieldtype":14,"cached_url":7},"i-04f9dc77-731f-4dbc-8656-8c86caeadd3d",{"id":1111,"alt":1112,"name":7,"focus":48,"title":1112,"filename":1113,"copyright":7,"fieldtype":50},4282987,"Kick and return to your defensive stance","https://a.storyblok.com/f/115220/1100x1100/c6923576d9/kick_return-_to_stance.png",[],{"type":786,"attrs":1116,"content":1117},{"level":788},[1118],{"text":1119,"type":740},"Get Ready To Roundhouse",{"type":736,"content":1121},[1122],{"text":1123,"type":740},"The roundhouse kick takes time and practice, and patience, to fully master. Over time, the kicks will become second nature. Get the most out of your kickboxing training using Jess’ and Aaron’s roundhouse kicking tips. Avoid these five (5) common mistakes, and you’ll be a kicking pro!",{"type":736,"content":1125},[1126,1128,1134],{"text":1127,"type":740},"If you like this step-by-step instruction download the FREE ",{"text":1129,"type":740,"marks":1130},"FightCamp App",[1131],{"type":745,"attrs":1132},{"href":1133,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1135,"type":740}," and try the Level 1 Kickboxing Path, where Trainer Aaron Swenson walks you through technique, tutorial, and workouts to start your kickboxing journey with proper form and foundational skills.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1137,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1142,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1143,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1138,"component":118,"meta_info":1139,"meta_title":7,"block_image":1140,"cover_image":1141,"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},[],[],"2022-06-02 00:00","article",{"_uid":1147,"title":657,"plugin":43,"description":1148},"5c9a970e-e078-4f56-b1eb-4d6d0fa386ec","FightCamp Trainers Jess Evans and Aaron Swenson teach you how to avoid the 5 most common mistakes when learning how to do a kickboxing round kick.",{"id":1150,"alt":657,"name":7,"focus":48,"title":657,"filename":1151,"copyright":7,"fieldtype":50},4282948,"https://a.storyblok.com/f/115220/2400x990/c34231413e/5-common-mistakes-to-avoid-when-doing-a-roundhouse-kick.png",[],"5-common-mistakes-to-avoid-when-doing-a-roundhouse-kick","blogs/5-common-mistakes-to-avoid-when-doing-a-roundhouse-kick",-4130,[1157],"featured",60887917,"6a0c318a-aa29-4c80-be63-cd1f9d695a2d","2022-06-03T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1164],[1165,1368,1608,1760,1947,2367],{"name":1166,"created_at":1167,"published_at":1168,"updated_at":1169,"id":1170,"uuid":1171,"content":1172,"slug":1362,"full_slug":1363,"sort_by_date":48,"position":1364,"tag_list":1365,"is_startpage":9,"parent_id":1158,"meta_data":48,"group_id":1366,"first_published_at":1168,"release_id":48,"lang":60,"path":1161,"alternates":1367,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1173,"faqs":1174,"title":1166,"topic":1179,"author":1194,"content":1195,"category":1343,"schedule":1351,"component":1145,"meta_info":1352,"cover_image":1356,"description":1360,"contributors":1361},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1175],{"_uid":1176,"answer":1177,"question":1178,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1180,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1192,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1181,"component":39,"meta_info":1189,"block_image":1190,"cover_image":1191,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1182,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1187,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1183,"component":118,"meta_info":1184,"meta_title":7,"block_image":1185,"cover_image":1186,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":733,"content":1196},[1197,1201,1206,1211,1236,1241,1264,1269,1283,1288,1302,1307,1311,1316,1320,1325,1339],{"type":736,"content":1198},[1199],{"text":1200,"type":740},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":786,"attrs":1202,"content":1203},{"level":788},[1204],{"text":1205,"type":740},"5 Ways to Shake Up Your Cardio",{"type":786,"attrs":1207,"content":1208},{"level":794},[1209],{"text":1210,"type":740},"Swimming",{"type":736,"content":1212},[1213,1215,1224,1226,1234],{"text":1214,"type":740},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1216,"type":740,"marks":1217},"Flo Master’s",[1218,1222],{"type":745,"attrs":1219},{"href":1220,"uuid":48,"anchor":48,"custom":1221,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1223},"underline",{"text":1225,"type":740}," favorite forms of ",{"text":1227,"type":740,"marks":1228},"active recovery",[1229,1233],{"type":745,"attrs":1230},{"href":1231,"uuid":48,"anchor":48,"custom":1232,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1223},{"text":1235,"type":740}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":786,"attrs":1237,"content":1238},{"level":794},[1239],{"text":1240,"type":740},"Tabata Bag Drills",{"type":736,"content":1242},[1243,1245,1253,1255,1262],{"text":1244,"type":740},"One great way to get your anaerobic endurance up is with ",{"text":1246,"type":740,"marks":1247},"Tabata",[1248,1252],{"type":745,"attrs":1249},{"href":1250,"uuid":48,"anchor":48,"custom":1251,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1223},{"text":1254,"type":740}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1129,"type":740,"marks":1256},[1257,1261],{"type":745,"attrs":1258},{"href":1259,"uuid":48,"anchor":48,"custom":1260,"target":748,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1223},{"text":1263,"type":740}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":786,"attrs":1265,"content":1266},{"level":794},[1267],{"text":1268,"type":740},"Footwork Heavy Sports",{"type":736,"content":1270},[1271,1273,1281],{"text":1272,"type":740},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1274,"type":740,"marks":1275},"dancing",[1276,1280],{"type":745,"attrs":1277},{"href":1278,"uuid":48,"anchor":48,"custom":1279,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1223},{"text":1282,"type":740}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":786,"attrs":1284,"content":1285},{"level":794},[1286],{"text":1287,"type":740},"Hiking",{"type":736,"content":1289},[1290,1292,1300],{"text":1291,"type":740},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1293,"type":740,"marks":1294},"healthy snacks",[1295,1299],{"type":745,"attrs":1296},{"href":1297,"uuid":48,"anchor":48,"custom":1298,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1223},{"text":1301,"type":740},"! ",{"type":786,"attrs":1303,"content":1304},{"level":794},[1305],{"text":1306,"type":740},"Shadowboxing Punchouts",{"type":736,"content":1308},[1309],{"text":1310,"type":740},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":786,"attrs":1312,"content":1313},{"level":788},[1314],{"text":1315,"type":740},"Shaking Up Your Cardio",{"type":736,"content":1317},[1318],{"text":1319,"type":740},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":786,"attrs":1321,"content":1322},{"level":788},[1323],{"text":1324,"type":740},"Train Like a Fighter",{"type":736,"content":1326},[1327,1329,1337],{"text":1328,"type":740},"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":1330,"type":740,"marks":1331},"FightCamp",[1332,1336],{"type":745,"attrs":1333},{"href":1334,"uuid":48,"anchor":48,"custom":1335,"target":748,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1223},{"text":1338,"type":740}," 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":736,"content":1340},[1341],{"text":1342,"type":740},"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":1344,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1349,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1345,"component":118,"meta_info":1346,"meta_title":7,"block_image":1347,"cover_image":1348,"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},[],[],"2023-01-23 00:00",{"_uid":1353,"title":1354,"plugin":43,"description":1355},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1357,"alt":1358,"name":7,"focus":7,"title":1358,"filename":1359,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1157],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1369,"created_at":1370,"published_at":1371,"updated_at":1372,"id":1373,"uuid":1374,"content":1375,"slug":1601,"full_slug":1602,"sort_by_date":48,"position":1603,"tag_list":1604,"is_startpage":9,"parent_id":1158,"meta_data":48,"group_id":1605,"first_published_at":1606,"release_id":48,"lang":60,"path":1161,"alternates":1607,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1376,"faqs":1377,"title":1369,"topic":1386,"author":1401,"content":1402,"category":1582,"schedule":1590,"component":1145,"meta_info":1591,"cover_image":1595,"description":1599,"contributors":1600},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1378,1382],{"_uid":1379,"answer":1380,"question":1381,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1383,"answer":1384,"question":1385,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1387,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1399,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1388,"component":39,"meta_info":1396,"block_image":1397,"cover_image":1398,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1389,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1394,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1390,"component":118,"meta_info":1391,"meta_title":7,"block_image":1392,"cover_image":1393,"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":733,"content":1403},[1404,1409,1413,1418,1422,1427,1431,1457,1462,1466,1471,1475,1480,1484,1489,1502,1507,1520,1525,1529,1534,1538,1543,1547,1552,1556,1561,1565,1570],{"type":786,"attrs":1405,"content":1406},{"level":788},[1407],{"text":1408,"type":740},"Staying Safe While Exercising in the Cold",{"type":736,"content":1410},[1411],{"text":1412,"type":740},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":786,"attrs":1414,"content":1415},{"level":794},[1416],{"text":1417,"type":740},"Watch the Windchill",{"type":736,"content":1419},[1420],{"text":1421,"type":740},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":786,"attrs":1423,"content":1424},{"level":794},[1425],{"text":1426,"type":740},"Protect Your Extremities",{"type":736,"content":1428},[1429],{"text":1430,"type":740},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":803,"content":1432},[1433,1439,1445,1451],{"type":806,"content":1434},[1435],{"type":736,"content":1436},[1437],{"text":1438,"type":740},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":806,"content":1440},[1441],{"type":736,"content":1442},[1443],{"text":1444,"type":740},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":806,"content":1446},[1447],{"type":736,"content":1448},[1449],{"text":1450,"type":740},"Wear a hat or headband that covers your ears",{"type":806,"content":1452},[1453],{"type":736,"content":1454},[1455],{"text":1456,"type":740},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":786,"attrs":1458,"content":1459},{"level":794},[1460],{"text":1461,"type":740},"Wear Layers",{"type":736,"content":1463},[1464],{"text":1465,"type":740},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":786,"attrs":1467,"content":1468},{"level":794},[1469],{"text":1470,"type":740},"Don’t Forget Sunscreen",{"type":736,"content":1472},[1473],{"text":1474,"type":740},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":786,"attrs":1476,"content":1477},{"level":788},[1478],{"text":1479,"type":740},"Getting Motivated to Workout in the Cold ",{"type":736,"content":1481},[1482],{"text":1483,"type":740},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":786,"attrs":1485,"content":1486},{"level":794},[1487],{"text":1488,"type":740},"Invest in New Activewear",{"type":736,"content":1490},[1491,1493,1500],{"text":1492,"type":740},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1494,"type":740,"marks":1495},"new workout gear",[1496],{"type":745,"attrs":1497},{"href":1498,"uuid":48,"anchor":48,"custom":1499,"target":748,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1501,"type":740}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":786,"attrs":1503,"content":1504},{"level":794},[1505],{"text":1506,"type":740},"Find a Workout Buddy",{"type":736,"content":1508},[1509,1511,1518],{"text":1510,"type":740},"Accountability! Accountability! Accountability! Finding a ",{"text":1512,"type":740,"marks":1513},"workout buddy",[1514],{"type":745,"attrs":1515},{"href":1516,"uuid":48,"anchor":48,"custom":1517,"target":748,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1519,"type":740}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":786,"attrs":1521,"content":1522},{"level":794},[1523],{"text":1524,"type":740},"Benefits of Working Out in the Cold",{"type":736,"content":1526},[1527],{"text":1528,"type":740},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":786,"attrs":1530,"content":1531},{"level":794},[1532],{"text":1533,"type":740},"Combat Seasonal Affective Disorder",{"type":736,"content":1535},[1536],{"text":1537,"type":740},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":786,"attrs":1539,"content":1540},{"level":794},[1541],{"text":1542,"type":740},"Boost Your Immune System",{"type":736,"content":1544},[1545],{"text":1546,"type":740},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":786,"attrs":1548,"content":1549},{"level":794},[1550],{"text":1551,"type":740},"Diverse Training Options",{"type":736,"content":1553},[1554],{"text":1555,"type":740},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":786,"attrs":1557,"content":1558},{"level":794},[1559],{"text":1560,"type":740},"Burn More Calories",{"type":736,"content":1562},[1563],{"text":1564,"type":740},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":786,"attrs":1566,"content":1567},{"level":788},[1568],{"text":1569,"type":740},"Train Like a Fighter in the Cold",{"type":736,"content":1571},[1572,1574,1580],{"text":1573,"type":740},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1330,"type":740,"marks":1575},[1576,1579],{"type":745,"attrs":1577},{"href":1334,"uuid":48,"anchor":48,"custom":1578,"target":748,"linktype":13},{},{"type":1223},{"text":1581,"type":740}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1583,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1588,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1589,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1584,"component":118,"meta_info":1585,"meta_title":7,"block_image":1586,"cover_image":1587,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1592,"title":1593,"plugin":43,"description":1594},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1596,"alt":1597,"name":7,"focus":7,"title":1597,"filename":1598,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1157],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1609,"created_at":1610,"published_at":1611,"updated_at":1612,"id":1613,"uuid":1614,"content":1615,"slug":1754,"full_slug":1755,"sort_by_date":48,"position":1756,"tag_list":1757,"is_startpage":9,"parent_id":1158,"meta_data":48,"group_id":1758,"first_published_at":1611,"release_id":48,"lang":60,"path":1161,"alternates":1759,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1616,"faqs":1617,"title":1609,"topic":1634,"author":1194,"content":1649,"category":1738,"schedule":1746,"component":1145,"meta_info":1747,"cover_image":1750,"description":1749,"contributors":1753},"96d7fcda-e3db-4f35-935d-fd195032b834",[1618,1622,1626,1630],{"_uid":1619,"answer":1620,"question":1621,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1623,"answer":1624,"question":1625,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1627,"answer":1628,"question":1629,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1631,"answer":1632,"question":1633,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1635,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1647,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1648,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1636,"component":39,"meta_info":1644,"block_image":1645,"cover_image":1646,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1637,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1642,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1643,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1638,"component":118,"meta_info":1639,"meta_title":7,"block_image":1640,"cover_image":1641,"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":733,"content":1650},[1651,1673,1678,1681,1686,1689,1694,1716,1721,1725,1735],{"type":736,"content":1652},[1653,1655,1662,1664,1671],{"text":1654,"type":740},"Boxing is a sport about ",{"text":1656,"type":740,"marks":1657},"range",[1658],{"type":745,"attrs":1659},{"href":1660,"uuid":48,"anchor":48,"custom":1661,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1663,"type":740}," and ",{"text":1665,"type":740,"marks":1666},"distance",[1667],{"type":745,"attrs":1668},{"href":1669,"uuid":48,"anchor":48,"custom":1670,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1672,"type":740},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":786,"attrs":1674,"content":1675},{"level":788},[1676],{"text":1677,"type":740},"Step Behind The Jab",{"type":736,"content":1679},[1680],{"text":1624,"type":740},{"type":786,"attrs":1682,"content":1683},{"level":788},[1684],{"text":1685,"type":740},"Front Foot Defense",{"type":736,"content":1687},[1688],{"text":1628,"type":740},{"type":786,"attrs":1690,"content":1691},{"level":788},[1692],{"text":1693,"type":740},"Cutting Off The Ring",{"type":736,"content":1695},[1696,1698,1705,1707,1714],{"text":1697,"type":740},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1699,"type":740,"marks":1700},"outside fighter",[1701],{"type":745,"attrs":1702},{"href":1703,"uuid":48,"anchor":48,"custom":1704,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1706,"type":740},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1708,"type":740,"marks":1709},"jab",[1710],{"type":745,"attrs":1711},{"href":1712,"uuid":48,"anchor":48,"custom":1713,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1715,"type":740}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":786,"attrs":1717,"content":1718},{"level":788},[1719],{"text":1720,"type":740},"The Takeaway",{"type":736,"content":1722},[1723],{"text":1724,"type":740},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":736,"content":1726},[1727,1728,1733],{"text":1328,"type":740},{"text":1330,"type":740,"marks":1729},[1730],{"type":745,"attrs":1731},{"href":1334,"uuid":48,"anchor":48,"custom":1732,"target":748,"linktype":13},{},{"text":1734,"type":740}," 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":736,"content":1736},[1737],{"text":1342,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1739,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1744,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1740,"component":118,"meta_info":1741,"meta_title":7,"block_image":1742,"cover_image":1743,"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},[],[],"2022-09-10 00:00",{"_uid":1748,"title":1609,"plugin":43,"description":1749},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1751,"alt":1609,"name":7,"focus":48,"title":1609,"filename":1752,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1157],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1761,"created_at":1762,"published_at":1763,"updated_at":1764,"id":1765,"uuid":1766,"content":1767,"slug":1940,"full_slug":1941,"sort_by_date":48,"position":1942,"tag_list":1943,"is_startpage":9,"parent_id":1158,"meta_data":48,"group_id":1944,"first_published_at":1945,"release_id":48,"lang":60,"path":1161,"alternates":1946,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1768,"faqs":1769,"title":1786,"topic":1787,"author":1194,"content":1802,"category":1921,"schedule":1929,"component":1145,"meta_info":1930,"cover_image":1934,"description":1938,"contributors":1939},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1770,1774,1778,1782],{"_uid":1771,"answer":1772,"question":1773,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1775,"answer":1776,"question":1777,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1779,"answer":1780,"question":1781,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1783,"answer":1784,"question":1785,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1788,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1800,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1801,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1789,"component":39,"meta_info":1797,"block_image":1798,"cover_image":1799,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1790,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1795,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1796,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1791,"component":118,"meta_info":1792,"meta_title":7,"block_image":1793,"cover_image":1794,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":733,"content":1803},[1804,1817,1821,1832,1845,1849,1858,1862,1866,1875,1888,1892,1905,1909,1918],{"type":736,"content":1805},[1806,1808,1815],{"text":1807,"type":740},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1809,"type":740,"marks":1810},"Muhammad Ali",[1811],{"type":745,"attrs":1812},{"href":1813,"uuid":48,"anchor":48,"custom":1814,"target":748,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1816,"type":740}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":786,"attrs":1818,"content":1819},{"level":788},[1820],{"text":1777,"type":740},{"type":772,"attrs":1822},{"id":1823,"body":1824},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1825],{"url":7,"_uid":1826,"image":1827,"component":1030,"copyright_details":1831},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1828,"alt":1829,"name":7,"focus":7,"title":1829,"filename":1830,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":736,"content":1833},[1834,1836,1843],{"text":1835,"type":740},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1837,"type":740,"marks":1838},"Manny Pacquiao",[1839],{"type":745,"attrs":1840},{"href":1841,"uuid":48,"anchor":48,"custom":1842,"target":748,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1844,"type":740},". His punches have great technique and flow well, naturally building momentum.",{"type":786,"attrs":1846,"content":1847},{"level":788},[1848],{"text":1781,"type":740},{"type":772,"attrs":1850},{"id":1823,"body":1851},[1852],{"url":7,"_uid":1853,"image":1854,"component":1030,"copyright_details":1857},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1855,"alt":1829,"name":7,"focus":7,"title":1829,"filename":1856,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":736,"content":1859},[1860],{"text":1861,"type":740},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":786,"attrs":1863,"content":1864},{"level":788},[1865],{"text":1785,"type":740},{"type":772,"attrs":1867},{"id":1823,"body":1868},[1869],{"url":7,"_uid":1870,"image":1871,"component":1030,"copyright_details":1874},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1872,"alt":1829,"name":7,"focus":7,"title":1829,"filename":1873,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":736,"content":1876},[1877,1879,1886],{"text":1878,"type":740},"In boxing movies, you will often hear boxers ‘",{"text":1880,"type":740,"marks":1881},"hiss",[1882],{"type":745,"attrs":1883},{"href":1884,"uuid":48,"anchor":48,"custom":1885,"target":748,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1887,"type":740},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":786,"attrs":1889,"content":1890},{"level":788},[1891],{"text":1720,"type":740},{"type":736,"content":1893},[1894,1896,1903],{"text":1895,"type":740},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1897,"type":740,"marks":1898},"breathing",[1899],{"type":745,"attrs":1900},{"href":1901,"uuid":48,"anchor":48,"custom":1902,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1904,"type":740}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":786,"attrs":1906,"content":1907},{"level":788},[1908],{"text":1324,"type":740},{"type":736,"content":1910},[1911,1912,1917],{"text":1328,"type":740},{"text":1330,"type":740,"marks":1913},[1914],{"type":745,"attrs":1915},{"href":1334,"uuid":48,"anchor":48,"custom":1916,"target":748,"linktype":13},{},{"text":1734,"type":740},{"type":736,"content":1919},[1920],{"text":1342,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1922,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1927,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1928,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1923,"component":118,"meta_info":1924,"meta_title":7,"block_image":1925,"cover_image":1926,"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},[],[],"2022-12-22 00:00",{"_uid":1931,"title":1932,"plugin":43,"description":1933},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1935,"alt":1936,"name":7,"focus":7,"title":1936,"filename":1937,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1157],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1948,"created_at":1949,"published_at":1950,"updated_at":1951,"id":1952,"uuid":1953,"content":1954,"slug":2360,"full_slug":2361,"sort_by_date":48,"position":2362,"tag_list":2363,"is_startpage":9,"parent_id":1158,"meta_data":48,"group_id":2364,"first_published_at":2365,"release_id":48,"lang":60,"path":1161,"alternates":2366,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1955,"faqs":1956,"title":1948,"topic":1977,"author":1992,"content":1993,"category":2344,"schedule":2352,"component":1145,"meta_info":2353,"cover_image":2356,"description":2355,"contributors":2359},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1957,1961,1965,1969,1973],{"_uid":1958,"answer":1959,"question":1960,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1962,"answer":1963,"question":1964,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1966,"answer":1967,"question":1968,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1970,"answer":1971,"question":1972,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1974,"answer":1975,"question":1976,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1978,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1990,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1991,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1979,"component":39,"meta_info":1987,"block_image":1988,"cover_image":1989,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1980,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1985,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1986,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1981,"component":118,"meta_info":1982,"meta_title":7,"block_image":1983,"cover_image":1984,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":733,"content":1994},[1995,1999,2002,2014,2019,2024,2089,2094,2120,2125,2129,2134,2142,2154,2159,2170,2175,2186,2191,2202,2207,2219,2224,2235,2240,2260,2265,2270,2290,2295,2314,2319,2331,2335],{"type":736,"content":1996},[1997],{"text":1998,"type":740},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":736,"content":2000},[2001],{"text":1959,"type":740},{"type":772,"attrs":2003},{"id":2004,"body":2005},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2006],{"_uid":2007,"link":2008,"image":2010,"title":2012,"component":784},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2009,"linktype":13,"fieldtype":14,"cached_url":2009},"https://pin.it/2zdpNMs",{"id":2011,"alt":2012,"name":7,"focus":48,"title":2012,"filename":2013,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":786,"attrs":2015,"content":2016},{"level":788},[2017],{"text":2018,"type":740},"Top Rock Step-By-Step",{"type":786,"attrs":2020,"content":2021},{"level":794},[2022],{"text":2023,"type":740},"The Feet",{"type":803,"content":2025},[2026,2032,2052,2058,2077,2083],{"type":806,"content":2027},[2028],{"type":736,"content":2029},[2030],{"text":2031,"type":740},"Begin by starting in an athletic stance on the balls of your feet",{"type":806,"content":2033},[2034,2038],{"type":736,"content":2035},[2036],{"text":2037,"type":740},"To start, being by doing a “step out”",{"type":803,"content":2039},[2040,2046],{"type":806,"content":2041},[2042],{"type":736,"content":2043},[2044],{"text":2045,"type":740},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":806,"content":2047},[2048],{"type":736,"content":2049},[2050],{"text":2051,"type":740},"Pause for a half-second",{"type":806,"content":2053},[2054],{"type":736,"content":2055},[2056],{"text":2057,"type":740},"Return to the starting stance by performing a slight hop backward",{"type":806,"content":2059},[2060,2064],{"type":736,"content":2061},[2062],{"text":2063,"type":740},"Once returned, perform the opposite foot “step out”",{"type":803,"content":2065},[2066,2072],{"type":806,"content":2067},[2068],{"type":736,"content":2069},[2070],{"text":2071,"type":740},"Make sure the step out is in front of the opposite foot and crosses over",{"type":806,"content":2073},[2074],{"type":736,"content":2075},[2076],{"text":2051,"type":740},{"type":806,"content":2078},[2079],{"type":736,"content":2080},[2081],{"text":2082,"type":740},"Hop back to the starting position",{"type":806,"content":2084},[2085],{"type":736,"content":2086},[2087],{"text":2088,"type":740},"Continue Top Rocking for the remainder of the set",{"type":786,"attrs":2090,"content":2091},{"level":794},[2092],{"text":2093,"type":740},"The Arms",{"type":803,"content":2095},[2096,2102,2108,2114],{"type":806,"content":2097},[2098],{"type":736,"content":2099},[2100],{"text":2101,"type":740},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":806,"content":2103},[2104],{"type":736,"content":2105},[2106],{"text":2107,"type":740},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":806,"content":2109},[2110],{"type":736,"content":2111},[2112],{"text":2113,"type":740},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":806,"content":2115},[2116],{"type":736,"content":2117},[2118],{"text":2119,"type":740},"Continue using this arm motion to help with rhythm and balance",{"type":786,"attrs":2121,"content":2122},{"level":788},[2123],{"text":2124,"type":740},"Movement Key Points",{"type":736,"content":2126},[2127],{"text":2128,"type":740},"Here are some key things to focus on while performing the Top Rock:",{"type":786,"attrs":2130,"content":2131},{"level":794},[2132],{"text":2133,"type":740},"Start by swinging your arms",{"type":803,"content":2135},[2136],{"type":806,"content":2137},[2138],{"type":736,"content":2139},[2140],{"text":2141,"type":740},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":772,"attrs":2143},{"id":2144,"body":2145},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2146],{"url":2147,"_uid":2148,"image":2149,"component":1030,"copyright_details":2153},{"id":7,"url":7,"linktype":1024,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2150,"alt":2151,"name":7,"focus":48,"title":2151,"filename":2152,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":786,"attrs":2155,"content":2156},{"level":794},[2157],{"text":2158,"type":740},"On each hop back, your arms should cross in front of your chest",{"type":772,"attrs":2160},{"id":2144,"body":2161},[2162],{"url":2163,"_uid":2164,"image":2165,"component":1030,"copyright_details":2169},{"id":7,"url":7,"linktype":1024,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2166,"alt":2167,"name":7,"focus":48,"title":2167,"filename":2168,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":786,"attrs":2171,"content":2172},{"level":794},[2173],{"text":2174,"type":740},"One foot should cross at a time",{"type":772,"attrs":2176},{"id":2144,"body":2177},[2178],{"url":2179,"_uid":2180,"image":2181,"component":1030,"copyright_details":2185},{"id":7,"url":7,"linktype":1024,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2182,"alt":2183,"name":7,"focus":48,"title":2183,"filename":2184,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":786,"attrs":2187,"content":2188},{"level":794},[2189],{"text":2190,"type":740},"Perform the movement by staying on the balls of your feet",{"type":772,"attrs":2192},{"id":2144,"body":2193},[2194],{"url":2195,"_uid":2196,"image":2197,"component":1030,"copyright_details":2201},{"id":7,"url":7,"linktype":1024,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2198,"alt":2199,"name":7,"focus":48,"title":2199,"filename":2200,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":786,"attrs":2203,"content":2204},{"level":794},[2205],{"text":2206,"type":740},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":772,"attrs":2208},{"id":2209,"body":2210},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2211],{"url":2212,"_uid":2213,"image":2214,"component":1030,"copyright_details":2218},{"id":7,"url":7,"linktype":1024,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2215,"alt":2216,"name":7,"focus":48,"title":2216,"filename":2217,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":786,"attrs":2220,"content":2221},{"level":794},[2222],{"text":2223,"type":740},"Stay loose and have fun!",{"type":772,"attrs":2225},{"id":2144,"body":2226},[2227],{"url":2228,"_uid":2229,"image":2230,"component":1030,"copyright_details":2234},{"id":7,"url":7,"linktype":1024,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2231,"alt":2232,"name":7,"focus":48,"title":2232,"filename":2233,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":786,"attrs":2236,"content":2237},{"level":788},[2238],{"text":2239,"type":740},"Muscles Used",{"type":803,"content":2241},[2242,2248,2254],{"type":806,"content":2243},[2244],{"type":736,"content":2245},[2246],{"text":2247,"type":740},"Deltoids",{"type":806,"content":2249},[2250],{"type":736,"content":2251},[2252],{"text":2253,"type":740},"Core",{"type":806,"content":2255},[2256],{"type":736,"content":2257},[2258],{"text":2259,"type":740},"Calves",{"type":786,"attrs":2261,"content":2262},{"level":788},[2263],{"text":2264,"type":740},"Application",{"type":786,"attrs":2266,"content":2267},{"level":794},[2268],{"text":2269,"type":740},"For Sets",{"type":803,"content":2271},[2272,2278,2284],{"type":806,"content":2273},[2274],{"type":736,"content":2275},[2276],{"text":2277,"type":740},"Perform 3-6 sets",{"type":806,"content":2279},[2280],{"type":736,"content":2281},[2282],{"text":2283,"type":740},"12-20 repetitions each way",{"type":806,"content":2285},[2286],{"type":736,"content":2287},[2288],{"text":2289,"type":740},"Rest 30-45 seconds between sets",{"type":786,"attrs":2291,"content":2292},{"level":794},[2293],{"text":2294,"type":740},"For Time",{"type":803,"content":2296},[2297,2302,2308],{"type":806,"content":2298},[2299],{"type":736,"content":2300},[2301],{"text":2277,"type":740},{"type":806,"content":2303},[2304],{"type":736,"content":2305},[2306],{"text":2307,"type":740},"Perform for 30-90 seconds",{"type":806,"content":2309},[2310],{"type":736,"content":2311},[2312],{"text":2313,"type":740},"Rest 45-60 seconds between sets",{"type":786,"attrs":2315,"content":2316},{"level":788},[2317],{"text":2318,"type":740},"Dance Moves For Boxers",{"type":736,"content":2320},[2321,2323,2329],{"text":2322,"type":740},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2324,"type":740,"marks":2325},"Flo Master",[2326],{"type":745,"attrs":2327},{"href":1220,"uuid":48,"anchor":48,"custom":2328,"target":748,"linktype":13},{},{"text":2330,"type":740},". ",{"type":786,"attrs":2332,"content":2333},{"level":788},[2334],{"text":1324,"type":740},{"type":736,"content":2336},[2337,2338,2343],{"text":1328,"type":740},{"text":1330,"type":740,"marks":2339},[2340],{"type":745,"attrs":2341},{"href":1334,"uuid":48,"anchor":48,"custom":2342,"target":748,"linktype":13},{},{"text":1581,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2345,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2350,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2351,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2346,"component":118,"meta_info":2347,"meta_title":7,"block_image":2348,"cover_image":2349,"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},[],[],"2022-12-09 00:00",{"_uid":2354,"title":1948,"plugin":43,"description":2355},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2357,"alt":1948,"name":7,"focus":48,"title":1948,"filename":2358,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1157],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2368,"created_at":2369,"published_at":2370,"updated_at":2371,"id":2372,"uuid":2373,"content":2374,"slug":2773,"full_slug":2774,"sort_by_date":48,"position":2775,"tag_list":2776,"is_startpage":9,"parent_id":1158,"meta_data":48,"group_id":2777,"first_published_at":2778,"release_id":48,"lang":60,"path":1161,"alternates":2779,"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":2375,"faqs":2376,"title":2368,"topic":2381,"author":1401,"content":2396,"category":2754,"schedule":2762,"component":1145,"meta_info":2763,"cover_image":2767,"description":2771,"contributors":2772},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2377],{"_uid":2378,"answer":2379,"question":2380,"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":2382,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2394,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2383,"component":39,"meta_info":2391,"block_image":2392,"cover_image":2393,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2384,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2389,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2390,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2385,"component":118,"meta_info":2386,"meta_title":7,"block_image":2387,"cover_image":2388,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":733,"content":2397},[2398,2402,2406,2410,2423,2455,2459,2464,2468,2472,2477,2481,2501,2506,2510,2536,2540,2545,2549,2569,2574,2578,2598,2603,2607,2638,2643,2646,2666,2671,2675,2695,2700,2704,2724,2737,2742,2751],{"type":736,"content":2399},[2400],{"text":2401,"type":740},"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":736,"content":2403},[2404],{"text":2405,"type":740},"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":736,"content":2407},[2408],{"text":2409,"type":740},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":736,"content":2411},[2412,2414,2421],{"text":2413,"type":740},"With consistent resistance training and ",{"text":2415,"type":740,"marks":2416},"healthy nutrition",[2417],{"type":745,"attrs":2418},{"href":2419,"uuid":48,"anchor":48,"custom":2420,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2422,"type":740},", women can develop strong arm muscles that will empower you to:",{"type":803,"content":2424},[2425,2431,2437,2443,2449],{"type":806,"content":2426},[2427],{"type":736,"content":2428},[2429],{"text":2430,"type":740},"Throw a solid punch",{"type":806,"content":2432},[2433],{"type":736,"content":2434},[2435],{"text":2436,"type":740},"Carry your kids or fur babies",{"type":806,"content":2438},[2439],{"type":736,"content":2440},[2441],{"text":2442,"type":740},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":806,"content":2444},[2445],{"type":736,"content":2446},[2447],{"text":2448,"type":740},"Feel confident in every tank top and sleeveless dress",{"type":806,"content":2450},[2451],{"type":736,"content":2452},[2453],{"text":2454,"type":740},"Haul all those bags from the car to the house in one trip ",{"type":736,"content":2456},[2457],{"text":2458,"type":740},"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":786,"attrs":2460,"content":2461},{"level":788},[2462],{"text":2463,"type":740},"Arm Exercises for Women",{"type":736,"content":2465},[2466],{"text":2467,"type":740},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":736,"content":2469},[2470],{"text":2471,"type":740},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":786,"attrs":2473,"content":2474},{"level":794},[2475],{"text":2476,"type":740},"1. Plank With Bicep Curl",{"type":736,"content":2478},[2479],{"text":2480,"type":740},"Target Muscles: Biceps & Core",{"type":803,"content":2482},[2483,2489,2495],{"type":806,"content":2484},[2485],{"type":736,"content":2486},[2487],{"text":2488,"type":740},"Begin in plank position, holding two dumbbells on the floor",{"type":806,"content":2490},[2491],{"type":736,"content":2492},[2493],{"text":2494,"type":740},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":806,"content":2496},[2497],{"type":736,"content":2498},[2499],{"text":2500,"type":740},"Maintain plank position and repeat with the other arm",{"type":786,"attrs":2502,"content":2503},{"level":794},[2504],{"text":2505,"type":740},"2. Overhead Tricep Extension",{"type":736,"content":2507},[2508],{"text":2509,"type":740},"Target Muscles: Triceps",{"type":803,"content":2511},[2512,2518,2524,2530],{"type":806,"content":2513},[2514],{"type":736,"content":2515},[2516],{"text":2517,"type":740},"Hold the weight overhead with both hands",{"type":806,"content":2519},[2520],{"type":736,"content":2521},[2522],{"text":2523,"type":740},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":806,"content":2525},[2526],{"type":736,"content":2527},[2528],{"text":2529,"type":740},"Straighten your elbows and extend the weight overhead",{"type":806,"content":2531},[2532],{"type":736,"content":2533},[2534],{"text":2535,"type":740},"Hold the fully extended position for a moment, then repeat slowly",{"type":736,"content":2537},[2538],{"text":2539,"type":740},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":786,"attrs":2541,"content":2542},{"level":794},[2543],{"text":2544,"type":740},"3. Upright Row ",{"type":736,"content":2546},[2547],{"text":2548,"type":740},"Target Muscles: Traps & Deltoids",{"type":803,"content":2550},[2551,2557,2563],{"type":806,"content":2552},[2553],{"type":736,"content":2554},[2555],{"text":2556,"type":740},"Begin standing with your feet hip-width apart",{"type":806,"content":2558},[2559],{"type":736,"content":2560},[2561],{"text":2562,"type":740},"Lift your barbell or dumbbells straight up toward your chin",{"type":806,"content":2564},[2565],{"type":736,"content":2566},[2567],{"text":2568,"type":740},"Pause at the top of the lift, lower, and repeat",{"type":786,"attrs":2570,"content":2571},{"level":794},[2572],{"text":2573,"type":740},"4. Lateral Arm Raise",{"type":736,"content":2575},[2576],{"text":2577,"type":740},"Target Muscles: Triceps & Shoulders",{"type":803,"content":2579},[2580,2586,2592],{"type":806,"content":2581},[2582],{"type":736,"content":2583},[2584],{"text":2585,"type":740},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":806,"content":2587},[2588],{"type":736,"content":2589},[2590],{"text":2591,"type":740},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":806,"content":2593},[2594],{"type":736,"content":2595},[2596],{"text":2597,"type":740},"Lower and repeat",{"type":786,"attrs":2599,"content":2600},{"level":794},[2601],{"text":2602,"type":740},"5. Dumbbell Bench Press",{"type":736,"content":2604},[2605],{"text":2606,"type":740},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":803,"content":2608},[2609,2615,2621,2632],{"type":806,"content":2610},[2611],{"type":736,"content":2612},[2613],{"text":2614,"type":740},"Begin laying on a bench with your feet flat on the floor",{"type":806,"content":2616},[2617],{"type":736,"content":2618},[2619],{"text":2620,"type":740},"Lift the dumbbells to chest height, with your hands facing forward",{"type":806,"content":2622},[2623],{"type":736,"content":2624},[2625,2627],{"text":2626,"type":740},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2628,"type":740,"marks":2629},"(don’t let the dumbbells touch)",[2630],{"type":2631},"italic",{"type":806,"content":2633},[2634],{"type":736,"content":2635},[2636],{"text":2637,"type":740},"Lower your arms and repeat",{"type":786,"attrs":2639,"content":2640},{"level":794},[2641],{"text":2642,"type":740},"6. Tricep Dips",{"type":736,"content":2644},[2645],{"text":2509,"type":740},{"type":803,"content":2647},[2648,2654,2660],{"type":806,"content":2649},[2650],{"type":736,"content":2651},[2652],{"text":2653,"type":740},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":806,"content":2655},[2656],{"type":736,"content":2657},[2658],{"text":2659,"type":740},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":806,"content":2661},[2662],{"type":736,"content":2663},[2664],{"text":2665,"type":740},"Push yourself back up until your arms are almost straight, and repeat",{"type":786,"attrs":2667,"content":2668},{"level":794},[2669],{"text":2670,"type":740},"7. Decline Push-Up",{"type":736,"content":2672},[2673],{"text":2674,"type":740},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":803,"content":2676},[2677,2683,2689],{"type":806,"content":2678},[2679],{"type":736,"content":2680},[2681],{"text":2682,"type":740},"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":806,"content":2684},[2685],{"type":736,"content":2686},[2687],{"text":2688,"type":740},"Brace your core and glutes, and lower yourself down into a push-up",{"type":806,"content":2690},[2691],{"type":736,"content":2692},[2693],{"text":2694,"type":740},"Extend your elbows to push yourself up, and repeat",{"type":786,"attrs":2696,"content":2697},{"level":794},[2698],{"text":2699,"type":740},"8. Diamond Push-Up",{"type":736,"content":2701},[2702],{"text":2703,"type":740},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":803,"content":2705},[2706,2712,2718],{"type":806,"content":2707},[2708],{"type":736,"content":2709},[2710],{"text":2711,"type":740},"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":806,"content":2713},[2714],{"type":736,"content":2715},[2716],{"text":2717,"type":740},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":806,"content":2719},[2720],{"type":736,"content":2721},[2722],{"text":2723,"type":740},"Push yourself back up and repeat",{"type":736,"content":2725},[2726,2728,2735],{"text":2727,"type":740},"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":2729,"type":740,"marks":2730},"FightCamp Community",[2731],{"type":745,"attrs":2732},{"href":2733,"uuid":48,"anchor":48,"custom":2734,"target":748,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2736,"type":740}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":786,"attrs":2738,"content":2739},{"level":788},[2740],{"text":2741,"type":740},"Train Like a Woman",{"type":736,"content":2743},[2744,2745,2750],{"text":1328,"type":740},{"text":1330,"type":740,"marks":2746},[2747],{"type":745,"attrs":2748},{"href":1334,"uuid":48,"anchor":48,"custom":2749,"target":748,"linktype":13},{},{"text":1734,"type":740},{"type":736,"content":2752},[2753],{"text":1342,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2755,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2760,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2761,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2756,"component":118,"meta_info":2757,"meta_title":7,"block_image":2758,"cover_image":2759,"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":2764,"title":2765,"plugin":43,"description":2766},"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":2768,"alt":2769,"name":7,"focus":7,"title":2769,"filename":2770,"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,[1157],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1145,"created_at":2781,"published_at":2782,"updated_at":2783,"id":2784,"uuid":2785,"content":2786,"slug":1145,"full_slug":2807,"sort_by_date":48,"position":446,"tag_list":2808,"is_startpage":9,"parent_id":2809,"meta_data":48,"group_id":2810,"first_published_at":2811,"release_id":48,"lang":60,"path":7,"alternates":2812,"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":2787,"component":2788,"meta_info":2789,"custom_content_list":2791},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2790,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2792,2797,2802],{"_uid":2793,"label":2794,"value":2795,"dev_id":2796,"component":740},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2798,"label":2799,"value":2800,"dev_id":2801,"component":740},"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":2803,"label":2804,"value":2805,"dev_id":2806,"component":740},"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",[],1785892826802]