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Have some water available and a towel handy for wiping away the sweat. With just these few items you’ll be on your way to garage gym workout training in no time.","What do I need in a garage gym?",{"_uid":676,"answer":677,"question":678,"component":670},"b09a52e8-9ae7-4fba-b350-635036a8507f","You can exercise in your garage with minimal equipment. All you need is a mat, some dumbbells, a large enough space to move around comfortably, and optional additional equipment such as a punching bag. You can perform basic bodyweight exercises, dumbbell exercises, and cardio drills and get in an effective workout in your garage.","How can I exercise in my garage?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":680,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":713,"full_slug":714,"sort_by_date":48,"position":635,"tag_list":715,"is_startpage":9,"parent_id":716,"meta_data":48,"group_id":717,"first_published_at":718,"release_id":48,"lang":60,"path":48,"alternates":719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":708,"social_link_youtube":709,"social_link_facebook":710,"social_link_linkedin":7,"social_link_instagram":711,"social_link_pinterest":712},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":705,"alt":695,"name":7,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":721,"content":722},"doc",[723,729,733,740,743,763,785,789,794,798,802,807,811,817,843,848,868,873,899,903,908,912,917,949,954,974,979,1011,1015,1020,1024,1029,1054,1059,1090,1095,1120,1125,1129,1133,1138,1152,1156,1161,1175,1180,1184,1189,1209,1214,1218,1222,1227,1247,1252,1266,1271,1291,1295,1300],{"type":724,"content":725},"paragraph",[726],{"text":727,"type":728},"Creating a garage gym has become far more common these days in light of the pandemic. Having your own workout space is one thing, but creating effective at-home workouts can be difficult for beginners.","text",{"type":724,"content":730},[731],{"text":732,"type":728},"Here is a five-drill garage gym workout program that can help you get in shape quickly. All you need is a basic garage gym setup: a couple of mats, dumbbells, and a punching bag (optional).",{"type":734,"attrs":735,"content":737},"heading",{"level":736},2,[738],{"text":739,"type":728},"What Are Garage Gyms?",{"type":724,"content":741},[742],{"text":668,"type":728},{"type":724,"content":744},[745,747,753,761],{"text":746,"type":728},"Setting up a garage gym requires a ",{"text":748,"type":728,"marks":749}," ",[750],{"type":751,"attrs":752},"styled",{"class":7},{"text":754,"type":728,"marks":755},"few essential items",[756],{"type":757,"attrs":758},"link",{"href":759,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/getting-started-4-essentials-to-set-up-your-at-home-boxing-space","_blank",{"text":762,"type":728},":",{"type":764,"content":765},"bullet_list",[766,773,779],{"type":767,"content":768},"list_item",[769],{"type":724,"content":770},[771],{"text":772,"type":728},"1-2 mats you can lay down on",{"type":767,"content":774},[775],{"type":724,"content":776},[777],{"text":778,"type":728},"Dumbbells (the more you have, the more drills you can do)",{"type":767,"content":780},[781],{"type":724,"content":782},[783],{"text":784,"type":728},"Enough space to move around comfortably; we recommend a 6’x2’ area",{"type":724,"content":786},[787],{"text":788,"type":728},"Have some water available and a towel handy for wiping away the sweat. With just these few items you’ll be on your way to garage gym workout training in no time.",{"type":734,"attrs":790,"content":791},{"level":736},[792],{"text":793,"type":728},"How Can I Exercise In My Garage?",{"type":724,"content":795},[796],{"text":797,"type":728},"All of the equipment above can be used to exercise effectively in your garage.",{"type":724,"content":799},[800],{"text":801,"type":728},"Note: A punching bag is recommended, but not required for this workout. Shadowboxing can be done as an alternative.",{"type":734,"attrs":803,"content":804},{"level":736},[805],{"text":806,"type":728},"Drill 1: Warm-Up (2 minutes)",{"type":724,"content":808},[809],{"text":810,"type":728},"This first drill is a warm-up and will loosen your body up for the rest of the workout. You will perform three (3) movements for 30 seconds each.",{"type":734,"attrs":812,"content":814},{"level":813},3,[815],{"text":816,"type":728},"Exercise 1: Jumping Jacks (30 seconds)",{"type":764,"content":818},[819,825,831,837],{"type":767,"content":820},[821],{"type":724,"content":822},[823],{"text":824,"type":728},"Stand with your feet together and your arms down by your side",{"type":767,"content":826},[827],{"type":724,"content":828},[829],{"text":830,"type":728},"Jump upwards and spread your legs out, while simultaneously raising your arms above your head",{"type":767,"content":832},[833],{"type":724,"content":834},[835],{"text":836,"type":728},"Jump your feet back together and bring your arms back down to your sides",{"type":767,"content":838},[839],{"type":724,"content":840},[841],{"text":842,"type":728},"Repeat for 30 seconds",{"type":734,"attrs":844,"content":845},{"level":813},[846],{"text":847,"type":728},"Exercise 2: Arm Circles (30 seconds)",{"type":764,"content":849},[850,856,862],{"type":767,"content":851},[852],{"type":724,"content":853},[854],{"text":855,"type":728},"Stand with your feet together and rotate your arms in a wide forward direction",{"type":767,"content":857},[858],{"type":724,"content":859},[860],{"text":861,"type":728},"After 15 seconds, switch directions, rotating your arms backwards",{"type":767,"content":863},[864],{"type":724,"content":865},[866],{"text":867,"type":728},"Continue for 15 seconds",{"type":734,"attrs":869,"content":870},{"level":813},[871],{"text":872,"type":728},"Exercise 3: Lunges (30 seconds)",{"type":764,"content":874},[875,881,887,893],{"type":767,"content":876},[877],{"type":724,"content":878},[879],{"text":880,"type":728},"Drop down into a lunge, making sure your front knee doesn’t extend past your toes",{"type":767,"content":882},[883],{"type":724,"content":884},[885],{"text":886,"type":728},"Lower your back knee down as close to the ground as you can",{"type":767,"content":888},[889],{"type":724,"content":890},[891],{"text":892,"type":728},"Return to a standing position and switch legs",{"type":767,"content":894},[895],{"type":724,"content":896},[897],{"text":898,"type":728},"Repeat, alternating legs for 30 seconds",{"type":724,"content":900},[901],{"text":902,"type":728},"Rest for 30 seconds before moving on to the next drill.",{"type":734,"attrs":904,"content":905},{"level":736},[906],{"text":907,"type":728},"Drill 2: Weight Training",{"type":724,"content":909},[910],{"text":911,"type":728},"After warming up, grab your dumbbells. Rest between sets of each exercise for 30 seconds.",{"type":734,"attrs":913,"content":914},{"level":813},[915],{"text":916,"type":728},"Exercise 1: Bicep Curls - 3 sets, 10 reps per set",{"type":764,"content":918},[919,925,931,937,943],{"type":767,"content":920},[921],{"type":724,"content":922},[923],{"text":924,"type":728},"Hold a dumbbell in each hand with your arms at your sides",{"type":767,"content":926},[927],{"type":724,"content":928},[929],{"text":930,"type":728},"Keep your elbows close to your torso, with your palms facing outwards",{"type":767,"content":932},[933],{"type":724,"content":934},[935],{"text":936,"type":728},"Bend your elbows, curling the weights up towards your shoulders",{"type":767,"content":938},[939],{"type":724,"content":940},[941],{"text":942,"type":728},"Release and bring your arms back down to your side",{"type":767,"content":944},[945],{"type":724,"content":946},[947],{"text":948,"type":728},"Repeat for 10 reps",{"type":734,"attrs":950,"content":951},{"level":813},[952],{"text":953,"type":728},"Exercise 2: Shoulder Press - 3 sets, 10 reps per set",{"type":764,"content":955},[956,962,968],{"type":767,"content":957},[958],{"type":724,"content":959},[960],{"text":961,"type":728},"Stand upright and lift the dumbbells to your shoulders",{"type":767,"content":963},[964],{"type":724,"content":965},[966],{"text":967,"type":728},"Press the weights upward, above your head until there is just a slight bend in your elbows",{"type":767,"content":969},[970],{"type":724,"content":971},[972],{"text":973,"type":728},"Lower the weights back down to your shoulders and repeat for 10 reps",{"type":734,"attrs":975,"content":976},{"level":813},[977],{"text":978,"type":728},"Exercise 3: Bent-Over Row - 3 sets, 10 reps per set",{"type":764,"content":980},[981,987,993,999,1005],{"type":767,"content":982},[983],{"type":724,"content":984},[985],{"text":986,"type":728},"With your legs shoulder width apart and your knees slightly bent, hold a dumbbell in each hand with your palms facing your body",{"type":767,"content":988},[989],{"type":724,"content":990},[991],{"text":992,"type":728},"Carefully bend at the waist until you are at a 45-degree angle towards the ground",{"type":767,"content":994},[995],{"type":724,"content":996},[997],{"text":998,"type":728},"Keep your back straight and engage your core",{"type":767,"content":1000},[1001],{"type":724,"content":1002},[1003],{"text":1004,"type":728},"Lift the weights up towards your chest",{"type":767,"content":1006},[1007],{"type":724,"content":1008},[1009],{"text":1010,"type":728},"Release and repeat for 10 reps",{"type":724,"content":1012},[1013],{"text":1014,"type":728},"As a bonus, you can consider doing lateral raises or dumbbell chest presses if you’d like to work different areas of the shoulders or your chest.",{"type":734,"attrs":1016,"content":1017},{"level":736},[1018],{"text":1019,"type":728},"Drill 3: Bodyweight Training",{"type":724,"content":1021},[1022],{"text":1023,"type":728},"Now it’s time for a little core work and bodyweight training. Lie down on your garage gym mat. As with the dumbbells, try to do 3 sets of each exercise with 10 repetitions in each set. Rest 30 seconds in between.",{"type":734,"attrs":1025,"content":1026},{"level":813},[1027],{"text":1028,"type":728},"Exercise 1: Basic Push-Up",{"type":764,"content":1030},[1031,1037,1043,1049],{"type":767,"content":1032},[1033],{"type":724,"content":1034},[1035],{"text":1036,"type":728},"Start in a plank position with your hands flat on the floor",{"type":767,"content":1038},[1039],{"type":724,"content":1040},[1041],{"text":1042,"type":728},"Keep your body in a straight line and slowly lower your body down, bending your elbows until your chest is just above the floor",{"type":767,"content":1044},[1045],{"type":724,"content":1046},[1047],{"text":1048,"type":728},"Exhale as you push back up to a plank",{"type":767,"content":1050},[1051],{"type":724,"content":1052},[1053],{"text":948,"type":728},{"type":734,"attrs":1055,"content":1056},{"level":813},[1057],{"text":1058,"type":728},"Exercise 2: Superman Punch",{"type":764,"content":1060},[1061,1067,1073,1079,1085],{"type":767,"content":1062},[1063],{"type":724,"content":1064},[1065],{"text":1066,"type":728},"Lay down flat on your stomach with your arms extended above your head",{"type":767,"content":1068},[1069],{"type":724,"content":1070},[1071],{"text":1072,"type":728},"Simultaneously, lift your chest, arms, and legs from the ground by engaging your core and glutes",{"type":767,"content":1074},[1075],{"type":724,"content":1076},[1077],{"text":1078,"type":728},"With these parts of your body still off the ground, pull your elbows towards your sides, then extend your arms back out",{"type":767,"content":1080},[1081],{"type":724,"content":1082},[1083],{"text":1084,"type":728},"Release back down to the ground",{"type":767,"content":1086},[1087],{"type":724,"content":1088},[1089],{"text":948,"type":728},{"type":734,"attrs":1091,"content":1092},{"level":813},[1093],{"text":1094,"type":728},"Exercise 3: Runner’s Crunch",{"type":764,"content":1096},[1097,1103,1109,1115],{"type":767,"content":1098},[1099],{"type":724,"content":1100},[1101],{"text":1102,"type":728},"Lay down flat on your back and place your hands behind your head with your elbows out wide",{"type":767,"content":1104},[1105],{"type":724,"content":1106},[1107],{"text":1108,"type":728},"Sit up until your back is off the floor and bring your right knee to your chest, meeting it with your left elbow; your left leg should be horizontally lifted off the ground",{"type":767,"content":1110},[1111],{"type":724,"content":1112},[1113],{"text":1114,"type":728},"Lower back down and repeat with the opposite leg and arm",{"type":767,"content":1116},[1117],{"type":724,"content":1118},[1119],{"text":948,"type":728},{"type":734,"attrs":1121,"content":1122},{"level":736},[1123],{"text":1124,"type":728},"Drill 4: Cardio Burnout (Boxing Punch Combos)",{"type":724,"content":1126},[1127],{"text":1128,"type":728},"It’s time for the burnout portion of this workout. This part of the workout can be done using a punching bag or shadowboxing.",{"type":724,"content":1130},[1131],{"text":1132,"type":728},"There will be three 3-minute rounds. Rest for 1 minute in between each round.",{"type":734,"attrs":1134,"content":1135},{"level":813},[1136],{"text":1137,"type":728},"Round 1: Jab - Cross - Lead Hook",{"type":764,"content":1139},[1140,1146],{"type":767,"content":1141},[1142],{"type":724,"content":1143},[1144],{"text":1145,"type":728},"Start in a fighting stance with your feet shoulder-width apart",{"type":767,"content":1147},[1148],{"type":724,"content":1149},[1150],{"text":1151,"type":728},"Throw a quick jab, and immediately follow with a power cross and a lead hook",{"type":724,"content":1153},[1154],{"text":1155,"type":728},"Don’t be afraid to shuffle around and throw an extra jab between sets to pace yourself.",{"type":734,"attrs":1157,"content":1158},{"level":813},[1159],{"text":1160,"type":728},"Round 2: Jab - Cross - Lead Hook - Jab (x2) - Rear Uppercut",{"type":764,"content":1162},[1163,1169],{"type":767,"content":1164},[1165],{"type":724,"content":1166},[1167],{"text":1168,"type":728},"Take the same movement from the first round, but add two quick jabs after the lead hook",{"type":767,"content":1170},[1171],{"type":724,"content":1172},[1173],{"text":1174,"type":728},"Throw a rear uppercut, being sure to pivot on your back leg for maximum power",{"type":734,"attrs":1176,"content":1177},{"level":813},[1178],{"text":1179,"type":728},"Round 3: Freestyle",{"type":724,"content":1181},[1182],{"text":1183,"type":728},"This is the round where you give everything you have. For 3 minutes, freestyle, throwing jabs, crosses, and any punch combinations you choose. Here are some sample punch combos you can try:",{"type":734,"attrs":1185,"content":1186},{"level":813},[1187],{"text":1188,"type":728},"Sample Combinations:",{"type":764,"content":1190},[1191,1197,1203],{"type":767,"content":1192},[1193],{"type":724,"content":1194},[1195],{"text":1196,"type":728},"Jab - Cross - Rear Hook",{"type":767,"content":1198},[1199],{"type":724,"content":1200},[1201],{"text":1202,"type":728},"Cross (x2) - Lead Hook",{"type":767,"content":1204},[1205],{"type":724,"content":1206},[1207],{"text":1208,"type":728},"Lead Hook - Rear Hook - Lead Hook",{"type":734,"attrs":1210,"content":1211},{"level":736},[1212],{"text":1213,"type":728},"Drill 5: Cool Down (3 minutes)",{"type":724,"content":1215},[1216],{"text":1217,"type":728},"Congratulations, you made it to the end of the workout! Take the next three minutes to bring your heart rate back down and calm your muscles.",{"type":724,"content":1219},[1220],{"text":1221,"type":728},"Here are a few cool down stretches:",{"type":734,"attrs":1223,"content":1224},{"level":813},[1225],{"text":1226,"type":728},"Stretch 1: Lunging Hamstring Stretch",{"type":764,"content":1228},[1229,1235,1241],{"type":767,"content":1230},[1231],{"type":724,"content":1232},[1233],{"text":1234,"type":728},"Start in a lunge position and bring your hands to the floor near your forward leg",{"type":767,"content":1236},[1237],{"type":724,"content":1238},[1239],{"text":1240,"type":728},"Gently straighten your knee and push your hips back",{"type":767,"content":1242},[1243],{"type":724,"content":1244},[1245],{"text":1246,"type":728},"Repeat on the other side",{"type":734,"attrs":1248,"content":1249},{"level":813},[1250],{"text":1251,"type":728},"Stretch 2: Cross-Body Shoulder Stretch",{"type":764,"content":1253},[1254,1260],{"type":767,"content":1255},[1256],{"type":724,"content":1257},[1258],{"text":1259,"type":728},"Take one arm and pull it tight across your chest with your other arm",{"type":767,"content":1261},[1262],{"type":724,"content":1263},[1264],{"text":1265,"type":728},"Release after 15 seconds and repeat with the other arm",{"type":734,"attrs":1267,"content":1268},{"level":813},[1269],{"text":1270,"type":728},"Stretch 3: Chest Stretch",{"type":764,"content":1272},[1273,1279,1285],{"type":767,"content":1274},[1275],{"type":724,"content":1276},[1277],{"text":1278,"type":728},"Take both arms and interlace your fingers behind your back",{"type":767,"content":1280},[1281],{"type":724,"content":1282},[1283],{"text":1284,"type":728},"Slowly pull your arms as far back as they go until your shoulder blades are pinching together",{"type":767,"content":1286},[1287],{"type":724,"content":1288},[1289],{"text":1290,"type":728},"Release and repeat",{"type":724,"content":1292},[1293],{"text":1294,"type":728},"You absolutely crushed this garage gym workout! You managed to break a sweat and have a full-body workout in the comfort of your own personal workout space. A garage gym is a great alternative to a standard gym, and can be the perfect at-home workout training solution.",{"type":734,"attrs":1296,"content":1297},{"level":813},[1298],{"text":1299,"type":728},"Related Articles",{"type":724,"content":1301},[1302,1308,1310],{"text":1303,"type":728,"marks":1304},"How To Build The Ultimate Garage Gym",[1305],{"type":757,"attrs":1306},{"href":1307,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-build-the-ultimate-garage-gym",{"type":1309},"hard_break",{"text":1311,"type":728,"marks":1312},"4 Essentials For Creating Your At-Home Boxing Gym",[1313],{"type":757,"attrs":1314},{"href":759,"uuid":48,"anchor":48,"target":760,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1316,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1321,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1322,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1317,"component":118,"meta_info":1318,"meta_title":7,"block_image":1319,"cover_image":1320,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-01-22 00:00","article",{"_uid":1326,"title":1327,"plugin":43,"description":1328},"7c028d87-1964-4090-9db4-3b0bc3fdacab","5-Step Garage Gym Workout Program To Get In Shape","Here are FIVE (5) DRILLS to get in a full-body workout and get in shape in your at-home garage gym, including weight training exercises and boxing punch combos.",{"id":1330,"alt":657,"name":7,"focus":48,"title":657,"filename":1331,"copyright":7,"fieldtype":50},3397413,"https://a.storyblok.com/f/115220/2400x990/ff0a48afc5/5-garage-gym-workout-drills-for-full-body-training.JPG",[],"5-garage-gym-workout-drills-for-full-body-training","blogs/5-garage-gym-workout-drills-for-full-body-training",-1070,[],60887917,"5de2b223-ab3e-4d0e-bc07-2890f2468579","2021-01-22T16:26:00.000Z",[],["Reactive",1342],[1343,1528,1764,2178,2417,2598],{"name":1344,"created_at":1345,"published_at":1346,"updated_at":1347,"id":1348,"uuid":1349,"content":1350,"slug":1520,"full_slug":1521,"sort_by_date":48,"position":1522,"tag_list":1523,"is_startpage":9,"parent_id":1337,"meta_data":48,"group_id":1525,"first_published_at":1346,"release_id":48,"lang":60,"path":1526,"alternates":1527,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1351,"faqs":1352,"title":1344,"topic":1369,"author":1384,"content":1385,"category":1501,"schedule":1509,"component":1324,"meta_info":1510,"cover_image":1514,"description":1518,"contributors":1519},"52144e3e-d0cf-4037-a459-fad9641f4053",[1353,1357,1361,1365],{"_uid":1354,"answer":1355,"question":1356,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1358,"answer":1359,"question":1360,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1362,"answer":1363,"question":1364,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1366,"answer":1367,"question":1368,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1370,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1382,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1383,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1371,"component":39,"meta_info":1379,"block_image":1380,"cover_image":1381,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1372,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1377,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1378,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1373,"component":118,"meta_info":1374,"meta_title":7,"block_image":1375,"cover_image":1376,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":721,"content":1386},[1387,1391,1396,1401,1414,1418,1423,1427,1432,1443,1448,1461,1466,1479,1484,1497],{"type":724,"content":1388},[1389],{"text":1390,"type":728},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":734,"attrs":1392,"content":1393},{"level":736},[1394],{"text":1395,"type":728},"4 Ways To Tire Out Your Opponent",{"type":734,"attrs":1397,"content":1398},{"level":813},[1399],{"text":1400,"type":728},"A Consistent Body Attack",{"type":724,"content":1402},[1403,1405,1412],{"text":1404,"type":728},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1406,"type":728,"marks":1407},"opponent’s body",[1408],{"type":757,"attrs":1409},{"href":1410,"uuid":48,"anchor":48,"custom":1411,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1413,"type":728},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":724,"content":1415},[1416],{"text":1417,"type":728},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":734,"attrs":1419,"content":1420},{"level":813},[1421],{"text":1422,"type":728},"Constant Pressure",{"type":724,"content":1424},[1425],{"text":1426,"type":728},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":734,"attrs":1428,"content":1429},{"level":813},[1430],{"text":1431,"type":728},"Cut Off the Ring ",{"type":724,"content":1433},[1434,1441],{"text":1435,"type":728,"marks":1436},"Cutting off the space",[1437],{"type":757,"attrs":1438},{"href":1439,"uuid":48,"anchor":48,"custom":1440,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1442,"type":728}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":734,"attrs":1444,"content":1445},{"level":813},[1446],{"text":1447,"type":728},"Attack the Arms",{"type":724,"content":1449},[1450,1452,1459],{"text":1451,"type":728},"This is a favorite trick of ",{"text":1453,"type":728,"marks":1454},"Canelo Alvarez",[1455],{"type":757,"attrs":1456},{"href":1457,"uuid":48,"anchor":48,"custom":1458,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1460,"type":728}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":734,"attrs":1462,"content":1463},{"level":736},[1464],{"text":1465,"type":728},"Sapping Their Strength",{"type":724,"content":1467},[1468,1470,1477],{"text":1469,"type":728},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1471,"type":728,"marks":1472},"Mike Tyson",[1473],{"type":757,"attrs":1474},{"href":1475,"uuid":48,"anchor":48,"custom":1476,"target":760,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1478,"type":728}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":734,"attrs":1480,"content":1481},{"level":736},[1482],{"text":1483,"type":728},"Train Like a Fighter",{"type":724,"content":1485},[1486,1488,1495],{"text":1487,"type":728},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1489,"type":728,"marks":1490},"FightCamp",[1491],{"type":757,"attrs":1492},{"href":1493,"uuid":48,"anchor":48,"custom":1494,"target":760,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1496,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":724,"content":1498},[1499],{"text":1500,"type":728},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1502,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1507,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1508,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1503,"component":118,"meta_info":1504,"meta_title":7,"block_image":1505,"cover_image":1506,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":1511,"title":1512,"plugin":43,"description":1513},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1515,"alt":1516,"name":7,"focus":48,"title":1516,"filename":1517,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1524],"featured","1dfa39ac-f2c0-4bf7-837e-4e1d658e6782","training/{{story.slug}}",[],{"name":1529,"created_at":1530,"published_at":1531,"updated_at":1532,"id":1533,"uuid":1534,"content":1535,"slug":1757,"full_slug":1758,"sort_by_date":48,"position":1759,"tag_list":1760,"is_startpage":9,"parent_id":1337,"meta_data":48,"group_id":1761,"first_published_at":1762,"release_id":48,"lang":60,"path":1526,"alternates":1763,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1536,"faqs":1537,"title":1529,"topic":1558,"author":1573,"content":1574,"category":1739,"schedule":1747,"component":1324,"meta_info":1748,"cover_image":1752,"description":1751,"contributors":1756},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1538,1542,1546,1550,1554],{"_uid":1539,"answer":1540,"question":1541,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1543,"answer":1544,"question":1545,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1547,"answer":1548,"question":1549,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1551,"answer":1552,"question":1553,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1555,"answer":1556,"question":1557,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1559,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1571,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1572,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1560,"component":39,"meta_info":1568,"block_image":1569,"cover_image":1570,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1561,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1566,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1567,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1562,"component":118,"meta_info":1563,"meta_title":7,"block_image":1564,"cover_image":1565,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":721,"content":1575},[1576,1580,1584,1588,1601,1605,1609,1614,1629,1642,1647,1658,1662,1684,1689,1700,1713,1718,1722,1726,1735],{"type":724,"content":1577},[1578],{"text":1579,"type":728},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":724,"content":1581},[1582],{"text":1583,"type":728},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":734,"attrs":1585,"content":1586},{"level":736},[1587],{"text":1541,"type":728},{"type":724,"content":1589},[1590,1592,1599],{"text":1591,"type":728},"According to the ",{"text":1593,"type":728,"marks":1594},"Mayo Clinic",[1595],{"type":757,"attrs":1596},{"href":1597,"uuid":48,"anchor":48,"custom":1598,"target":760,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1600,"type":728},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":724,"content":1602},[1603],{"text":1604,"type":728},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":724,"content":1606},[1607],{"text":1608,"type":728},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":734,"attrs":1610,"content":1611},{"level":736},[1612],{"text":1613,"type":728},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1615,"attrs":1616},"blok",{"id":1617,"body":1618},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1619],{"url":1620,"_uid":1622,"image":1623,"component":1627,"copyright_details":1628},{"id":7,"url":7,"linktype":1621,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1624,"alt":1625,"name":7,"focus":48,"title":1625,"filename":1626,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":724,"content":1630},[1631,1633,1640],{"text":1632,"type":728},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1634,"type":728,"marks":1635},"burn more calories",[1636],{"type":757,"attrs":1637},{"href":1638,"uuid":48,"anchor":48,"custom":1639,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1641,"type":728}," even after you’re done working out.",{"type":734,"attrs":1643,"content":1644},{"level":736},[1645],{"text":1646,"type":728},"Kickboxing Is A Full Body Workout",{"type":1615,"attrs":1648},{"id":1617,"body":1649},[1650],{"url":1651,"_uid":1652,"image":1653,"component":1627,"copyright_details":1657},{"id":7,"url":7,"linktype":1621,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1654,"alt":1655,"name":7,"focus":48,"title":1655,"filename":1656,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":724,"content":1659},[1660],{"text":1661,"type":728},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":724,"content":1663},[1664,1666,1673,1675,1682],{"text":1665,"type":728},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1667,"type":728,"marks":1668},"all-level lower body workout",[1669],{"type":757,"attrs":1670},{"href":1671,"uuid":48,"anchor":48,"custom":1672,"target":760,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1674,"type":728}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1676,"type":728,"marks":1677},"upper body workout",[1678],{"type":757,"attrs":1679},{"href":1680,"uuid":48,"anchor":48,"custom":1681,"target":760,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1683,"type":728}," led by Flo Master.",{"type":734,"attrs":1685,"content":1686},{"level":736},[1687],{"text":1688,"type":728},"Boxing Can Be Low-Impact",{"type":1615,"attrs":1690},{"id":1617,"body":1691},[1692],{"url":1693,"_uid":1694,"image":1695,"component":1627,"copyright_details":1699},{"id":7,"url":7,"linktype":1621,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1696,"alt":1697,"name":7,"focus":48,"title":1697,"filename":1698,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":724,"content":1701},[1702,1704,1711],{"text":1703,"type":728},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1705,"type":728,"marks":1706},"shadowboxing",[1707],{"type":757,"attrs":1708},{"href":1709,"uuid":48,"anchor":48,"custom":1710,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1712,"type":728}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":734,"attrs":1714,"content":1715},{"level":736},[1716],{"text":1717,"type":728},"Kick Boring Cardio To The Curb",{"type":724,"content":1719},[1720],{"text":1721,"type":728},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":734,"attrs":1723,"content":1724},{"level":736},[1725],{"text":1483,"type":728},{"type":724,"content":1727},[1728,1729,1734],{"text":1487,"type":728},{"text":1489,"type":728,"marks":1730},[1731],{"type":757,"attrs":1732},{"href":1493,"uuid":48,"anchor":48,"custom":1733,"target":760,"linktype":13},{},{"text":1496,"type":728},{"type":724,"content":1736},[1737],{"text":1738,"type":728},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1740,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1745,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1746,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1741,"component":118,"meta_info":1742,"meta_title":7,"block_image":1743,"cover_image":1744,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1749,"title":1750,"plugin":43,"description":1751},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1753,"alt":1754,"name":7,"focus":48,"title":1754,"filename":1755,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1524],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1765,"created_at":1766,"published_at":1767,"updated_at":1768,"id":1769,"uuid":1770,"content":1771,"slug":2172,"full_slug":2173,"sort_by_date":48,"position":2174,"tag_list":2175,"is_startpage":9,"parent_id":1337,"meta_data":48,"group_id":2176,"first_published_at":1767,"release_id":48,"lang":60,"path":1526,"alternates":2177,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1772,"faqs":1773,"title":1765,"topic":1782,"author":1797,"content":1798,"category":2153,"schedule":2161,"component":1324,"meta_info":2162,"cover_image":2166,"description":2170,"contributors":2171},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1774,1778],{"_uid":1775,"answer":1776,"question":1777,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1779,"answer":1780,"question":1781,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1783,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1795,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1796,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1784,"component":39,"meta_info":1792,"block_image":1793,"cover_image":1794,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1785,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1790,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1791,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1786,"component":118,"meta_info":1787,"meta_title":7,"block_image":1788,"cover_image":1789,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":721,"content":1799},[1800,1805,1820,1834,1839,1843,1848,1852,1890,1894,1899,1903,1907,1912,1916,1921,1935,1939,1959,1964,1968,1972,2030,2035,2039,2043,2069,2083,2088,2092,2096,2123,2127,2132,2136,2140,2150],{"type":734,"attrs":1801,"content":1802},{"level":736},[1803],{"text":1804,"type":728},"How to Stay Motivated to Work Out",{"type":724,"content":1806},[1807,1809,1818],{"text":1808,"type":728},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1810,"type":728,"marks":1811},"New Year’s Resolutions",[1812,1816],{"type":757,"attrs":1813},{"href":1814,"uuid":48,"anchor":48,"custom":1815,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1817},"underline",{"text":1819,"type":728},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":724,"content":1821},[1822,1824,1832],{"text":1823,"type":728},"But what happens if you're looking for motivation to work out in the ",{"text":1825,"type":728,"marks":1826},"middle of summer",[1827,1831],{"type":757,"attrs":1828},{"href":1829,"uuid":48,"anchor":48,"custom":1830,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1817},{"text":1833,"type":728}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":734,"attrs":1835,"content":1836},{"level":736},[1837],{"text":1838,"type":728},"Motivation vs. Determination",{"type":724,"content":1840},[1841],{"text":1842,"type":728},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":734,"attrs":1844,"content":1845},{"level":813},[1846],{"text":1847,"type":728},"Motivation",{"type":724,"content":1849},[1850],{"text":1851,"type":728},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":764,"content":1853},[1854,1860,1866,1872,1878,1884],{"type":767,"content":1855},[1856],{"type":724,"content":1857},[1858],{"text":1859,"type":728},"Movies",{"type":767,"content":1861},[1862],{"type":724,"content":1863},[1864],{"text":1865,"type":728},"Books",{"type":767,"content":1867},[1868],{"type":724,"content":1869},[1870],{"text":1871,"type":728},"Quotes",{"type":767,"content":1873},[1874],{"type":724,"content":1875},[1876],{"text":1877,"type":728},"Speeches",{"type":767,"content":1879},[1880],{"type":724,"content":1881},[1882],{"text":1883,"type":728},"Social media posts",{"type":767,"content":1885},[1886],{"type":724,"content":1887},[1888],{"text":1889,"type":728},"Success stories",{"type":724,"content":1891},[1892],{"text":1893,"type":728},"These are things that essentially make you want to start something, like a workout.",{"type":734,"attrs":1895,"content":1896},{"level":813},[1897],{"text":1898,"type":728},"Determination",{"type":724,"content":1900},[1901],{"text":1902,"type":728},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":724,"content":1904},[1905],{"text":1906,"type":728},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":734,"attrs":1908,"content":1909},{"level":736},[1910],{"text":1911,"type":728},"Finding That Drive",{"type":724,"content":1913},[1914],{"text":1915,"type":728},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":734,"attrs":1917,"content":1918},{"level":813},[1919],{"text":1920,"type":728},"Working Out at Home",{"type":724,"content":1922},[1923,1925,1933],{"text":1924,"type":728},"The wonderful thing about ",{"text":1926,"type":728,"marks":1927},"working out from home",[1928,1932],{"type":757,"attrs":1929},{"href":1930,"uuid":48,"anchor":48,"custom":1931,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1817},{"text":1934,"type":728}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":724,"content":1936},[1937],{"text":1938,"type":728},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":764,"content":1940},[1941,1947,1953],{"type":767,"content":1942},[1943],{"type":724,"content":1944},[1945],{"text":1946,"type":728},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":767,"content":1948},[1949],{"type":724,"content":1950},[1951],{"text":1952,"type":728},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":767,"content":1954},[1955],{"type":724,"content":1956},[1957],{"text":1958,"type":728},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":734,"attrs":1960,"content":1961},{"level":813},[1962],{"text":1963,"type":728},"Staying Committed to Exercising Daily",{"type":724,"content":1965},[1966],{"text":1967,"type":728},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":724,"content":1969},[1970],{"text":1971,"type":728},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":764,"content":1973},[1974,1980,1986,1992,2004,2018],{"type":767,"content":1975},[1976],{"type":724,"content":1977},[1978],{"text":1979,"type":728},"Outdoor walks/hikes in nature",{"type":767,"content":1981},[1982],{"type":724,"content":1983},[1984],{"text":1985,"type":728},"Easy pace swims",{"type":767,"content":1987},[1988],{"type":724,"content":1989},[1990],{"text":1991,"type":728},"Sauna sessions",{"type":767,"content":1993},[1994],{"type":724,"content":1995},[1996],{"text":1997,"type":728,"marks":1998},"Low-intensity yoga",[1999,2003],{"type":757,"attrs":2000},{"href":2001,"uuid":48,"anchor":48,"custom":2002,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1817},{"type":767,"content":2005},[2006],{"type":724,"content":2007},[2008,2016],{"text":2009,"type":728,"marks":2010},"Mobility work",[2011,2015],{"type":757,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"custom":2014,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1817},{"text":2017,"type":728}," ",{"type":767,"content":2019},[2020],{"type":724,"content":2021},[2022],{"text":2023,"type":728,"marks":2024},"Stretching",[2025,2029],{"type":757,"attrs":2026},{"href":2027,"uuid":48,"anchor":48,"custom":2028,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1817},{"type":734,"attrs":2031,"content":2032},{"level":813},[2033],{"text":2034,"type":728},"Morning Workouts Before Starting the Day",{"type":724,"content":2036},[2037],{"text":2038,"type":728},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":724,"content":2040},[2041],{"text":2042,"type":728},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":764,"content":2044},[2045,2051,2057,2063],{"type":767,"content":2046},[2047],{"type":724,"content":2048},[2049],{"text":2050,"type":728},"Turning off electronics the last hour",{"type":767,"content":2052},[2053],{"type":724,"content":2054},[2055],{"text":2056,"type":728},"Sleeping in a blacked-out environment",{"type":767,"content":2058},[2059],{"type":724,"content":2060},[2061],{"text":2062,"type":728},"Getting to bed at the same time each night",{"type":767,"content":2064},[2065],{"type":724,"content":2066},[2067],{"text":2068,"type":728},"Set out your workout clothes the night before",{"type":724,"content":2070},[2071,2073,2081],{"text":2072,"type":728},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2074,"type":728,"marks":2075},"H.I.I.T. session",[2076,2080],{"type":757,"attrs":2077},{"href":2078,"uuid":48,"anchor":48,"custom":2079,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1817},{"text":2082,"type":728},".",{"type":734,"attrs":2084,"content":2085},{"level":813},[2086],{"text":2087,"type":728},"End-of-Day Workouts",{"type":724,"content":2089},[2090],{"text":2091,"type":728},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":724,"content":2093},[2094],{"text":2095,"type":728},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":764,"content":2097},[2098,2111,2117],{"type":767,"content":2099},[2100],{"type":724,"content":2101},[2102,2104,2109],{"text":2103,"type":728},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2105,"type":728,"marks":2106},"“why” ",[2107],{"type":2108},"italic",{"text":2110,"type":728},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":767,"content":2112},[2113],{"type":724,"content":2114},[2115],{"text":2116,"type":728},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":767,"content":2118},[2119],{"type":724,"content":2120},[2121],{"text":2122,"type":728},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":724,"content":2124},[2125],{"text":2126,"type":728},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":734,"attrs":2128,"content":2129},{"level":736},[2130],{"text":2131,"type":728},"Plan Then Execute",{"type":724,"content":2133},[2134],{"text":2135,"type":728},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":734,"attrs":2137,"content":2138},{"level":736},[2139],{"text":1483,"type":728},{"type":724,"content":2141},[2142,2143,2149],{"text":1487,"type":728},{"text":1489,"type":728,"marks":2144},[2145,2148],{"type":757,"attrs":2146},{"href":1493,"uuid":48,"anchor":48,"custom":2147,"target":760,"linktype":13},{},{"type":1817},{"text":1496,"type":728},{"type":724,"content":2151},[2152],{"text":1500,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2154,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2159,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2160,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2155,"component":118,"meta_info":2156,"meta_title":7,"block_image":2157,"cover_image":2158,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2163,"title":2164,"plugin":43,"description":2165},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2167,"alt":2168,"name":7,"focus":7,"title":2168,"filename":2169,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1524],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2179,"created_at":2180,"published_at":2181,"updated_at":2182,"id":2183,"uuid":2184,"content":2185,"slug":2410,"full_slug":2411,"sort_by_date":48,"position":2412,"tag_list":2413,"is_startpage":9,"parent_id":1337,"meta_data":48,"group_id":2414,"first_published_at":2415,"release_id":48,"lang":60,"path":1526,"alternates":2416,"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":2186,"faqs":2187,"title":2179,"topic":2196,"author":1573,"content":2211,"category":2391,"schedule":2399,"component":1324,"meta_info":2400,"cover_image":2404,"description":2408,"contributors":2409},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2188,2192],{"_uid":2189,"answer":2190,"question":2191,"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":2193,"answer":2194,"question":2195,"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":2197,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2209,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2198,"component":39,"meta_info":2206,"block_image":2207,"cover_image":2208,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2199,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2204,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2205,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2200,"component":118,"meta_info":2201,"meta_title":7,"block_image":2202,"cover_image":2203,"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":721,"content":2212},[2213,2218,2222,2227,2231,2236,2240,2266,2271,2275,2280,2284,2289,2293,2298,2311,2316,2329,2334,2338,2343,2347,2352,2356,2361,2365,2370,2374,2379],{"type":734,"attrs":2214,"content":2215},{"level":736},[2216],{"text":2217,"type":728},"Staying Safe While Exercising in the Cold",{"type":724,"content":2219},[2220],{"text":2221,"type":728},"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":734,"attrs":2223,"content":2224},{"level":813},[2225],{"text":2226,"type":728},"Watch the Windchill",{"type":724,"content":2228},[2229],{"text":2230,"type":728},"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":734,"attrs":2232,"content":2233},{"level":813},[2234],{"text":2235,"type":728},"Protect Your Extremities",{"type":724,"content":2237},[2238],{"text":2239,"type":728},"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":764,"content":2241},[2242,2248,2254,2260],{"type":767,"content":2243},[2244],{"type":724,"content":2245},[2246],{"text":2247,"type":728},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":767,"content":2249},[2250],{"type":724,"content":2251},[2252],{"text":2253,"type":728},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":767,"content":2255},[2256],{"type":724,"content":2257},[2258],{"text":2259,"type":728},"Wear a hat or headband that covers your ears",{"type":767,"content":2261},[2262],{"type":724,"content":2263},[2264],{"text":2265,"type":728},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":734,"attrs":2267,"content":2268},{"level":813},[2269],{"text":2270,"type":728},"Wear Layers",{"type":724,"content":2272},[2273],{"text":2274,"type":728},"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":734,"attrs":2276,"content":2277},{"level":813},[2278],{"text":2279,"type":728},"Don’t Forget Sunscreen",{"type":724,"content":2281},[2282],{"text":2283,"type":728},"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":734,"attrs":2285,"content":2286},{"level":736},[2287],{"text":2288,"type":728},"Getting Motivated to Workout in the Cold ",{"type":724,"content":2290},[2291],{"text":2292,"type":728},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":734,"attrs":2294,"content":2295},{"level":813},[2296],{"text":2297,"type":728},"Invest in New Activewear",{"type":724,"content":2299},[2300,2302,2309],{"text":2301,"type":728},"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":2303,"type":728,"marks":2304},"new workout gear",[2305],{"type":757,"attrs":2306},{"href":2307,"uuid":48,"anchor":48,"custom":2308,"target":760,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2310,"type":728}," 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":734,"attrs":2312,"content":2313},{"level":813},[2314],{"text":2315,"type":728},"Find a Workout Buddy",{"type":724,"content":2317},[2318,2320,2327],{"text":2319,"type":728},"Accountability! Accountability! Accountability! Finding a ",{"text":2321,"type":728,"marks":2322},"workout buddy",[2323],{"type":757,"attrs":2324},{"href":2325,"uuid":48,"anchor":48,"custom":2326,"target":760,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2328,"type":728}," 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":734,"attrs":2330,"content":2331},{"level":813},[2332],{"text":2333,"type":728},"Benefits of Working Out in the Cold",{"type":724,"content":2335},[2336],{"text":2337,"type":728},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":734,"attrs":2339,"content":2340},{"level":813},[2341],{"text":2342,"type":728},"Combat Seasonal Affective Disorder",{"type":724,"content":2344},[2345],{"text":2346,"type":728},"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":734,"attrs":2348,"content":2349},{"level":813},[2350],{"text":2351,"type":728},"Boost Your Immune System",{"type":724,"content":2353},[2354],{"text":2355,"type":728},"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":734,"attrs":2357,"content":2358},{"level":813},[2359],{"text":2360,"type":728},"Diverse Training Options",{"type":724,"content":2362},[2363],{"text":2364,"type":728},"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":734,"attrs":2366,"content":2367},{"level":813},[2368],{"text":2369,"type":728},"Burn More Calories",{"type":724,"content":2371},[2372],{"text":2373,"type":728},"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":734,"attrs":2375,"content":2376},{"level":736},[2377],{"text":2378,"type":728},"Train Like a Fighter in the Cold",{"type":724,"content":2380},[2381,2383,2389],{"text":2382,"type":728},"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":1489,"type":728,"marks":2384},[2385,2388],{"type":757,"attrs":2386},{"href":1493,"uuid":48,"anchor":48,"custom":2387,"target":760,"linktype":13},{},{"type":1817},{"text":2390,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":2392,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2393,"component":118,"meta_info":2394,"meta_title":7,"block_image":2395,"cover_image":2396,"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":2401,"title":2402,"plugin":43,"description":2403},"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":2405,"alt":2406,"name":7,"focus":7,"title":2406,"filename":2407,"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,[1524],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2418,"created_at":2419,"published_at":2420,"updated_at":2421,"id":2422,"uuid":2423,"content":2424,"slug":2591,"full_slug":2592,"sort_by_date":48,"position":2593,"tag_list":2594,"is_startpage":9,"parent_id":1337,"meta_data":48,"group_id":2595,"first_published_at":2596,"release_id":48,"lang":60,"path":1526,"alternates":2597,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2425,"faqs":2426,"title":2443,"topic":2444,"author":2459,"content":2460,"category":2575,"schedule":2583,"component":1324,"meta_info":2584,"cover_image":2587,"description":2586,"contributors":2590},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2427,2431,2435,2439],{"_uid":2428,"answer":2429,"question":2430,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2432,"answer":2433,"question":2434,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2436,"answer":2437,"question":2438,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2440,"answer":2441,"question":2442,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2445,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2457,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2458,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2446,"component":39,"meta_info":2454,"block_image":2455,"cover_image":2456,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2447,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2452,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2453,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2448,"component":118,"meta_info":2449,"meta_title":7,"block_image":2450,"cover_image":2451,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":721,"content":2461},[2462,2473,2478,2483,2495,2498,2503,2514,2517,2522,2533,2537,2541,2546,2559,2563,2572],{"type":724,"content":2463},[2464,2466,2471],{"text":2465,"type":728},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1705,"type":728,"marks":2467},[2468],{"type":757,"attrs":2469},{"href":1709,"uuid":48,"anchor":48,"custom":2470,"target":760,"linktype":13},{},{"text":2472,"type":728}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":734,"attrs":2474,"content":2475},{"level":736},[2476],{"text":2477,"type":728},"Why You Should Practice Shadowboxing With Hand Weights",{"type":734,"attrs":2479,"content":2480},{"level":813},[2481],{"text":2482,"type":728},"1. Speed",{"type":1615,"attrs":2484},{"id":2485,"body":2486},"58589914-3cf9-454d-8369-7218c807f59a",[2487],{"url":2488,"_uid":2489,"image":2490,"component":1627,"copyright_details":2494},{"id":7,"url":7,"linktype":1621,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2491,"alt":2492,"name":7,"focus":48,"title":2492,"filename":2493,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":724,"content":2496},[2497],{"text":2433,"type":728},{"type":734,"attrs":2499,"content":2500},{"level":813},[2501],{"text":2502,"type":728},"2. Arm Endurance",{"type":1615,"attrs":2504},{"id":2485,"body":2505},[2506],{"url":2507,"_uid":2508,"image":2509,"component":1627,"copyright_details":2513},{"id":7,"url":7,"linktype":1621,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2510,"alt":2511,"name":7,"focus":48,"title":2511,"filename":2512,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":724,"content":2515},[2516],{"text":2437,"type":728},{"type":734,"attrs":2518,"content":2519},{"level":813},[2520],{"text":2521,"type":728},"3. Cardiovascular Conditioning",{"type":1615,"attrs":2523},{"id":2485,"body":2524},[2525],{"url":2526,"_uid":2527,"image":2528,"component":1627,"copyright_details":2532},{"id":7,"url":7,"linktype":1621,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2529,"alt":2530,"name":7,"focus":48,"title":2530,"filename":2531,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":724,"content":2534},[2535],{"text":2536,"type":728},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":724,"content":2538},[2539],{"text":2540,"type":728},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":734,"attrs":2542,"content":2543},{"level":736},[2544],{"text":2545,"type":728},"Amp Up Your Training",{"type":724,"content":2547},[2548,2550,2557],{"text":2549,"type":728},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2551,"type":728,"marks":2552},"FightCamp Facebook Community",[2553],{"type":757,"attrs":2554},{"href":2555,"uuid":48,"anchor":48,"custom":2556,"target":760,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2558,"type":728}," and let me know.",{"type":734,"attrs":2560,"content":2561},{"level":736},[2562],{"text":1483,"type":728},{"type":724,"content":2564},[2565,2566,2571],{"text":1487,"type":728},{"text":1489,"type":728,"marks":2567},[2568],{"type":757,"attrs":2569},{"href":1493,"uuid":48,"anchor":48,"custom":2570,"target":760,"linktype":13},{},{"text":1496,"type":728},{"type":724,"content":2573},[2574],{"text":1738,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2576,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2581,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2577,"component":118,"meta_info":2578,"meta_title":7,"block_image":2579,"cover_image":2580,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2585,"title":2443,"plugin":43,"description":2586},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2588,"alt":2418,"name":7,"focus":48,"title":2418,"filename":2589,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1524],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2599,"created_at":2600,"published_at":2601,"updated_at":2602,"id":2603,"uuid":2604,"content":2605,"slug":2789,"full_slug":2790,"sort_by_date":48,"position":2791,"tag_list":2792,"is_startpage":9,"parent_id":1337,"meta_data":48,"group_id":2793,"first_published_at":2601,"release_id":48,"lang":60,"path":1526,"alternates":2794,"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":2606,"faqs":2607,"title":2599,"topic":2612,"author":1384,"content":2627,"category":2770,"schedule":2778,"component":1324,"meta_info":2779,"cover_image":2783,"description":2787,"contributors":2788},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2608],{"_uid":2609,"answer":2610,"question":2611,"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":2613,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2625,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2626,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2614,"component":39,"meta_info":2622,"block_image":2623,"cover_image":2624,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2615,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2620,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2621,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2616,"component":118,"meta_info":2617,"meta_title":7,"block_image":2618,"cover_image":2619,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2628},[2629,2633,2638,2643,2667,2672,2696,2701,2715,2720,2734,2739,2743,2748,2752,2756,2767],{"type":724,"content":2630},[2631],{"text":2632,"type":728},"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":734,"attrs":2634,"content":2635},{"level":736},[2636],{"text":2637,"type":728},"5 Ways to Shake Up Your Cardio",{"type":734,"attrs":2639,"content":2640},{"level":813},[2641],{"text":2642,"type":728},"Swimming",{"type":724,"content":2644},[2645,2647,2655,2657,2665],{"text":2646,"type":728},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2648,"type":728,"marks":2649},"Flo Master’s",[2650,2654],{"type":757,"attrs":2651},{"href":2652,"uuid":48,"anchor":48,"custom":2653,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1817},{"text":2656,"type":728}," favorite forms of ",{"text":2658,"type":728,"marks":2659},"active recovery",[2660,2664],{"type":757,"attrs":2661},{"href":2662,"uuid":48,"anchor":48,"custom":2663,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1817},{"text":2666,"type":728}," 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":734,"attrs":2668,"content":2669},{"level":813},[2670],{"text":2671,"type":728},"Tabata Bag Drills",{"type":724,"content":2673},[2674,2676,2684,2686,2694],{"text":2675,"type":728},"One great way to get your anaerobic endurance up is with ",{"text":2677,"type":728,"marks":2678},"Tabata",[2679,2683],{"type":757,"attrs":2680},{"href":2681,"uuid":48,"anchor":48,"custom":2682,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1817},{"text":2685,"type":728}," 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":2687,"type":728,"marks":2688},"FightCamp App",[2689,2693],{"type":757,"attrs":2690},{"href":2691,"uuid":48,"anchor":48,"custom":2692,"target":760,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1817},{"text":2695,"type":728}," 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":734,"attrs":2697,"content":2698},{"level":813},[2699],{"text":2700,"type":728},"Footwork Heavy Sports",{"type":724,"content":2702},[2703,2705,2713],{"text":2704,"type":728},"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":2706,"type":728,"marks":2707},"dancing",[2708,2712],{"type":757,"attrs":2709},{"href":2710,"uuid":48,"anchor":48,"custom":2711,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1817},{"text":2714,"type":728}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":734,"attrs":2716,"content":2717},{"level":813},[2718],{"text":2719,"type":728},"Hiking",{"type":724,"content":2721},[2722,2724,2732],{"text":2723,"type":728},"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":2725,"type":728,"marks":2726},"healthy snacks",[2727,2731],{"type":757,"attrs":2728},{"href":2729,"uuid":48,"anchor":48,"custom":2730,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1817},{"text":2733,"type":728},"! ",{"type":734,"attrs":2735,"content":2736},{"level":813},[2737],{"text":2738,"type":728},"Shadowboxing Punchouts",{"type":724,"content":2740},[2741],{"text":2742,"type":728},"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":734,"attrs":2744,"content":2745},{"level":736},[2746],{"text":2747,"type":728},"Shaking Up Your Cardio",{"type":724,"content":2749},[2750],{"text":2751,"type":728},"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":734,"attrs":2753,"content":2754},{"level":736},[2755],{"text":1483,"type":728},{"type":724,"content":2757},[2758,2759,2765],{"text":1487,"type":728},{"text":1489,"type":728,"marks":2760},[2761,2764],{"type":757,"attrs":2762},{"href":1493,"uuid":48,"anchor":48,"custom":2763,"target":760,"linktype":13},{},{"type":1817},{"text":2766,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":724,"content":2768},[2769],{"text":1500,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2771,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2776,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2777,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2772,"component":118,"meta_info":2773,"meta_title":7,"block_image":2774,"cover_image":2775,"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":2780,"title":2781,"plugin":43,"description":2782},"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":2784,"alt":2785,"name":7,"focus":7,"title":2785,"filename":2786,"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,[1524],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1324,"created_at":2796,"published_at":2797,"updated_at":2798,"id":2799,"uuid":2800,"content":2801,"slug":1324,"full_slug":2822,"sort_by_date":48,"position":446,"tag_list":2823,"is_startpage":9,"parent_id":2824,"meta_data":48,"group_id":2825,"first_published_at":2826,"release_id":48,"lang":60,"path":7,"alternates":2827,"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":2802,"component":2803,"meta_info":2804,"custom_content_list":2806},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2805,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2807,2812,2817],{"_uid":2808,"label":2809,"value":2810,"dev_id":2811,"component":728},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2813,"label":2814,"value":2815,"dev_id":2816,"component":728},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2818,"label":2819,"value":2820,"dev_id":2821,"component":728},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892827389]