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Program",[1086],{"type":1009,"attrs":1087},{"href":1088,"uuid":48,"anchor":48,"target":1012,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/7-day-intense-conditioning-training-workout-program",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1090,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1095,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1096,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1091,"component":118,"meta_info":1092,"meta_title":7,"block_image":1093,"cover_image":1094,"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},[],[],"2021-10-13 00:00","article",{"_uid":1100,"title":657,"plugin":43,"description":1101},"905cc936-e778-419b-9e3b-9c51048b270b","Make the most of your boxing conditioning training and recovery days with this 7-day workout challenge from FightCamp Trainer Coach PJ. No rest for the weary!",{"id":1103,"alt":760,"name":7,"focus":48,"title":760,"filename":1104,"copyright":7,"fieldtype":50},3397468,"https://a.storyblok.com/f/115220/2400x990/00c634e71a/7-day-conditioning-and-recovery-challenge.jpg",[],"7-day-conditioning-and-recovery-challenge-workout-program","blogs/7-day-conditioning-and-recovery-challenge-workout-program",-1120,[],60887917,"472c68c3-3ea9-49f5-ab30-c21d40d08db4","2021-10-13T04:36:00.000Z",[],["Reactive",1115],[1116,1361,1597,1839,2260,2537],{"name":1117,"created_at":1118,"published_at":1119,"updated_at":1120,"id":1121,"uuid":1122,"content":1123,"slug":1352,"full_slug":1353,"sort_by_date":48,"position":1354,"tag_list":1355,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1357,"first_published_at":1358,"release_id":48,"lang":60,"path":1359,"alternates":1360,"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":1124,"faqs":1125,"title":1117,"topic":1134,"author":1149,"content":1150,"category":1333,"schedule":1341,"component":1098,"meta_info":1342,"cover_image":1346,"description":1350,"contributors":1351},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1126,1130],{"_uid":1127,"answer":1128,"question":1129,"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":1131,"answer":1132,"question":1133,"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":1135,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1147,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1136,"component":39,"meta_info":1144,"block_image":1145,"cover_image":1146,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1137,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1142,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1143,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1138,"component":118,"meta_info":1139,"meta_title":7,"block_image":1140,"cover_image":1141,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":737,"content":1151},[1152,1157,1161,1166,1170,1175,1179,1205,1210,1214,1219,1223,1228,1232,1237,1250,1255,1268,1273,1277,1282,1286,1291,1295,1300,1304,1309,1313,1318],{"type":764,"attrs":1153,"content":1154},{"level":766},[1155],{"text":1156,"type":744},"Staying Safe While Exercising in the Cold",{"type":740,"content":1158},[1159],{"text":1160,"type":744},"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":764,"attrs":1162,"content":1163},{"level":1049},[1164],{"text":1165,"type":744},"Watch the Windchill",{"type":740,"content":1167},[1168],{"text":1169,"type":744},"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":764,"attrs":1171,"content":1172},{"level":1049},[1173],{"text":1174,"type":744},"Protect Your Extremities",{"type":740,"content":1176},[1177],{"text":1178,"type":744},"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":771,"content":1180},[1181,1187,1193,1199],{"type":774,"content":1182},[1183],{"type":740,"content":1184},[1185],{"text":1186,"type":744},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":774,"content":1188},[1189],{"type":740,"content":1190},[1191],{"text":1192,"type":744},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":774,"content":1194},[1195],{"type":740,"content":1196},[1197],{"text":1198,"type":744},"Wear a hat or headband that covers your ears",{"type":774,"content":1200},[1201],{"type":740,"content":1202},[1203],{"text":1204,"type":744},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":764,"attrs":1206,"content":1207},{"level":1049},[1208],{"text":1209,"type":744},"Wear Layers",{"type":740,"content":1211},[1212],{"text":1213,"type":744},"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":764,"attrs":1215,"content":1216},{"level":1049},[1217],{"text":1218,"type":744},"Don’t Forget Sunscreen",{"type":740,"content":1220},[1221],{"text":1222,"type":744},"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":764,"attrs":1224,"content":1225},{"level":766},[1226],{"text":1227,"type":744},"Getting Motivated to Workout in the Cold ",{"type":740,"content":1229},[1230],{"text":1231,"type":744},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":764,"attrs":1233,"content":1234},{"level":1049},[1235],{"text":1236,"type":744},"Invest in New Activewear",{"type":740,"content":1238},[1239,1241,1248],{"text":1240,"type":744},"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":1242,"type":744,"marks":1243},"new workout gear",[1244],{"type":1009,"attrs":1245},{"href":1246,"uuid":48,"anchor":48,"custom":1247,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1249,"type":744}," 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":764,"attrs":1251,"content":1252},{"level":1049},[1253],{"text":1254,"type":744},"Find a Workout Buddy",{"type":740,"content":1256},[1257,1259,1266],{"text":1258,"type":744},"Accountability! Accountability! Accountability! Finding a ",{"text":1260,"type":744,"marks":1261},"workout buddy",[1262],{"type":1009,"attrs":1263},{"href":1264,"uuid":48,"anchor":48,"custom":1265,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1267,"type":744}," 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":764,"attrs":1269,"content":1270},{"level":1049},[1271],{"text":1272,"type":744},"Benefits of Working Out in the Cold",{"type":740,"content":1274},[1275],{"text":1276,"type":744},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":764,"attrs":1278,"content":1279},{"level":1049},[1280],{"text":1281,"type":744},"Combat Seasonal Affective Disorder",{"type":740,"content":1283},[1284],{"text":1285,"type":744},"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":764,"attrs":1287,"content":1288},{"level":1049},[1289],{"text":1290,"type":744},"Boost Your Immune System",{"type":740,"content":1292},[1293],{"text":1294,"type":744},"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":764,"attrs":1296,"content":1297},{"level":1049},[1298],{"text":1299,"type":744},"Diverse Training Options",{"type":740,"content":1301},[1302],{"text":1303,"type":744},"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":764,"attrs":1305,"content":1306},{"level":1049},[1307],{"text":1308,"type":744},"Burn More Calories",{"type":740,"content":1310},[1311],{"text":1312,"type":744},"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":764,"attrs":1314,"content":1315},{"level":766},[1316],{"text":1317,"type":744},"Train Like a Fighter in the Cold",{"type":740,"content":1319},[1320,1322,1331],{"text":1321,"type":744},"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":1323,"type":744,"marks":1324},"FightCamp",[1325,1329],{"type":1009,"attrs":1326},{"href":1327,"uuid":48,"anchor":48,"custom":1328,"target":1012,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1330},"underline",{"text":1332,"type":744}," 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":1334,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1339,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1340,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1335,"component":118,"meta_info":1336,"meta_title":7,"block_image":1337,"cover_image":1338,"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":1343,"title":1344,"plugin":43,"description":1345},"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":1347,"alt":1348,"name":7,"focus":7,"title":1348,"filename":1349,"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,[1356],"featured","dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z","training/{{story.slug}}",[],{"name":1362,"created_at":1363,"published_at":1364,"updated_at":1365,"id":1366,"uuid":1367,"content":1368,"slug":1590,"full_slug":1591,"sort_by_date":48,"position":1592,"tag_list":1593,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1594,"first_published_at":1595,"release_id":48,"lang":60,"path":1359,"alternates":1596,"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":1369,"faqs":1370,"title":1362,"topic":1391,"author":1149,"content":1406,"category":1572,"schedule":1580,"component":1098,"meta_info":1581,"cover_image":1585,"description":1584,"contributors":1589},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1371,1375,1379,1383,1387],{"_uid":1372,"answer":1373,"question":1374,"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":1376,"answer":1377,"question":1378,"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":1380,"answer":1381,"question":1382,"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":1384,"answer":1385,"question":1386,"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":1388,"answer":1389,"question":1390,"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":1392,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1404,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1405,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1393,"component":39,"meta_info":1401,"block_image":1402,"cover_image":1403,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1394,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1399,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1395,"component":118,"meta_info":1396,"meta_title":7,"block_image":1397,"cover_image":1398,"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":737,"content":1407},[1408,1412,1416,1420,1433,1437,1441,1446,1459,1472,1477,1488,1492,1514,1519,1530,1543,1548,1552,1557,1568],{"type":740,"content":1409},[1410],{"text":1411,"type":744},"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":740,"content":1413},[1414],{"text":1415,"type":744},"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":764,"attrs":1417,"content":1418},{"level":766},[1419],{"text":1374,"type":744},{"type":740,"content":1421},[1422,1424,1431],{"text":1423,"type":744},"According to the ",{"text":1425,"type":744,"marks":1426},"Mayo Clinic",[1427],{"type":1009,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"custom":1430,"target":1012,"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":1432,"type":744},", 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":740,"content":1434},[1435],{"text":1436,"type":744},"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":740,"content":1438},[1439],{"text":1440,"type":744},"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":764,"attrs":1442,"content":1443},{"level":766},[1444],{"text":1445,"type":744},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":752,"attrs":1447},{"id":1448,"body":1449},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1450],{"url":1451,"_uid":1453,"image":1454,"component":762,"copyright_details":1458},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1455,"alt":1456,"name":7,"focus":48,"title":1456,"filename":1457,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":740,"content":1460},[1461,1463,1470],{"text":1462,"type":744},"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":1464,"type":744,"marks":1465},"burn more calories",[1466],{"type":1009,"attrs":1467},{"href":1468,"uuid":48,"anchor":48,"custom":1469,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1471,"type":744}," even after you’re done working out.",{"type":764,"attrs":1473,"content":1474},{"level":766},[1475],{"text":1476,"type":744},"Kickboxing Is A Full Body Workout",{"type":752,"attrs":1478},{"id":1448,"body":1479},[1480],{"url":1481,"_uid":1482,"image":1483,"component":762,"copyright_details":1487},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1484,"alt":1485,"name":7,"focus":48,"title":1485,"filename":1486,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":740,"content":1489},[1490],{"text":1491,"type":744},"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":740,"content":1493},[1494,1496,1503,1505,1512],{"text":1495,"type":744},"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":1497,"type":744,"marks":1498},"all-level lower body workout",[1499],{"type":1009,"attrs":1500},{"href":1501,"uuid":48,"anchor":48,"custom":1502,"target":1012,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1504,"type":744}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1506,"type":744,"marks":1507},"upper body workout",[1508],{"type":1009,"attrs":1509},{"href":1510,"uuid":48,"anchor":48,"custom":1511,"target":1012,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1513,"type":744}," led by Flo Master.",{"type":764,"attrs":1515,"content":1516},{"level":766},[1517],{"text":1518,"type":744},"Boxing Can Be Low-Impact",{"type":752,"attrs":1520},{"id":1448,"body":1521},[1522],{"url":1523,"_uid":1524,"image":1525,"component":762,"copyright_details":1529},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1526,"alt":1527,"name":7,"focus":48,"title":1527,"filename":1528,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":740,"content":1531},[1532,1534,1541],{"text":1533,"type":744},"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":1535,"type":744,"marks":1536},"shadowboxing",[1537],{"type":1009,"attrs":1538},{"href":1539,"uuid":48,"anchor":48,"custom":1540,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1542,"type":744}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":764,"attrs":1544,"content":1545},{"level":766},[1546],{"text":1547,"type":744},"Kick Boring Cardio To The Curb",{"type":740,"content":1549},[1550],{"text":1551,"type":744},"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":764,"attrs":1553,"content":1554},{"level":766},[1555],{"text":1556,"type":744},"Train Like a Fighter",{"type":740,"content":1558},[1559,1561,1566],{"text":1560,"type":744},"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":1323,"type":744,"marks":1562},[1563],{"type":1009,"attrs":1564},{"href":1327,"uuid":48,"anchor":48,"custom":1565,"target":1012,"linktype":13},{},{"text":1567,"type":744}," 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":740,"content":1569},[1570],{"text":1571,"type":744},"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":1573,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1574,"component":118,"meta_info":1575,"meta_title":7,"block_image":1576,"cover_image":1577,"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":1582,"title":1583,"plugin":43,"description":1584},"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":1586,"alt":1587,"name":7,"focus":48,"title":1587,"filename":1588,"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,[1356],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1598,"created_at":1599,"published_at":1600,"updated_at":1601,"id":1602,"uuid":1603,"content":1604,"slug":1832,"full_slug":1833,"sort_by_date":48,"position":1834,"tag_list":1835,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1836,"first_published_at":1837,"release_id":48,"lang":60,"path":1359,"alternates":1838,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1605,"faqs":1606,"title":1598,"topic":1619,"author":1634,"content":1635,"category":1813,"schedule":1821,"component":1098,"meta_info":1822,"cover_image":1826,"description":1830,"contributors":1831},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1607,1611,1615],{"_uid":1608,"answer":1609,"question":1610,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1612,"answer":1613,"question":1614,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1616,"answer":1617,"question":1618,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1620,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1632,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1633,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1621,"component":39,"meta_info":1629,"block_image":1630,"cover_image":1631,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1622,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1627,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1628,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1623,"component":118,"meta_info":1624,"meta_title":7,"block_image":1625,"cover_image":1626,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":737,"content":1636},[1637,1641,1645,1649,1653,1667,1713,1727,1732,1756,1790,1794,1798,1809],{"type":764,"attrs":1638,"content":1639},{"level":766},[1640],{"text":1610,"type":744},{"type":740,"content":1642},[1643],{"text":1644,"type":744},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":740,"content":1646},[1647],{"text":1648,"type":744},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":764,"attrs":1650,"content":1651},{"level":766},[1652],{"text":1614,"type":744},{"type":740,"content":1654},[1655,1657,1665],{"text":1656,"type":744},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1658,"type":744,"marks":1659},"National Academy of Sports Medicine",[1660,1664],{"type":1009,"attrs":1661},{"href":1662,"uuid":48,"anchor":48,"custom":1663,"target":1012,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1330},{"text":1666,"type":744}," has a few exercise-related symptoms of overtraining:",{"type":1019,"attrs":1668,"content":1670},{"order":1669},{"order":1021},[1671,1677,1683,1689,1695,1701,1707],{"type":774,"content":1672},[1673],{"type":740,"content":1674},[1675],{"text":1676,"type":744},"A plateau or decline in workout performance or progress",{"type":774,"content":1678},[1679],{"type":740,"content":1680},[1681],{"text":1682,"type":744},"A perception of increased exertion during “normal” or “easy” workouts",{"type":774,"content":1684},[1685],{"type":740,"content":1686},[1687],{"text":1688,"type":744},"Excessive sweating or overheating",{"type":774,"content":1690},[1691],{"type":740,"content":1692},[1693],{"text":1694,"type":744},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":774,"content":1696},[1697],{"type":740,"content":1698},[1699],{"text":1700,"type":744},"A lack of feeling “refreshed” after regular rest and recovery",{"type":774,"content":1702},[1703],{"type":740,"content":1704},[1705],{"text":1706,"type":744},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":774,"content":1708},[1709],{"type":740,"content":1710},[1711],{"text":1712,"type":744},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":740,"content":1714},[1715,1717,1725],{"text":1716,"type":744},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1718,"type":744,"marks":1719},"FightCamp App",[1720,1724],{"type":1009,"attrs":1721},{"href":1722,"uuid":48,"anchor":48,"custom":1723,"target":1012,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1330},{"text":1726,"type":744}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":764,"attrs":1728,"content":1729},{"level":766},[1730],{"text":1731,"type":744},"A Day of Rest",{"type":740,"content":1733},[1734,1736,1744,1746,1754],{"text":1735,"type":744},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1737,"type":744,"marks":1738},"Aaron",[1739,1743],{"type":1009,"attrs":1740},{"href":1741,"uuid":48,"anchor":48,"custom":1742,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1330},{"text":1745,"type":744}," and ",{"text":1747,"type":744,"marks":1748},"Flo",[1749,1753],{"type":1009,"attrs":1750},{"href":1751,"uuid":48,"anchor":48,"custom":1752,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1330},{"text":1755,"type":744},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":740,"content":1757},[1758,1760,1768,1770,1778,1780,1788],{"text":1759,"type":744},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1761,"type":744,"marks":1762},"researchers",[1763,1767],{"type":1009,"attrs":1764},{"href":1765,"uuid":48,"anchor":48,"custom":1766,"target":1012,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1330},{"text":1769,"type":744}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1771,"type":744,"marks":1772},"FightCamp Trainers",[1773,1777],{"type":1009,"attrs":1774},{"href":1775,"uuid":48,"anchor":48,"custom":1776,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1330},{"text":1779,"type":744}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1781,"type":744,"marks":1782},"neurological connections",[1783,1787],{"type":1009,"attrs":1784},{"href":1785,"uuid":48,"anchor":48,"custom":1786,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1330},{"text":1789,"type":744},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":740,"content":1791},[1792],{"text":1793,"type":744},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":764,"attrs":1795,"content":1796},{"level":766},[1797],{"text":1556,"type":744},{"type":740,"content":1799},[1800,1801,1807],{"text":1560,"type":744},{"text":1323,"type":744,"marks":1802},[1803,1806],{"type":1009,"attrs":1804},{"href":1327,"uuid":48,"anchor":48,"custom":1805,"target":1012,"linktype":13},{},{"type":1330},{"text":1808,"type":744}," 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":740,"content":1810},[1811],{"text":1812,"type":744},"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":1814,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1819,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1820,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1815,"component":118,"meta_info":1816,"meta_title":7,"block_image":1817,"cover_image":1818,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1823,"title":1824,"plugin":43,"description":1825},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1827,"alt":1828,"name":7,"focus":7,"title":1828,"filename":1829,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1356],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1840,"created_at":1841,"published_at":1842,"updated_at":1843,"id":1844,"uuid":1845,"content":1846,"slug":2253,"full_slug":2254,"sort_by_date":48,"position":2255,"tag_list":2256,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2257,"first_published_at":2258,"release_id":48,"lang":60,"path":1359,"alternates":2259,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1847,"faqs":1848,"title":1840,"topic":1869,"author":1884,"content":1885,"category":2237,"schedule":2245,"component":1098,"meta_info":2246,"cover_image":2249,"description":2248,"contributors":2252},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1849,1853,1857,1861,1865],{"_uid":1850,"answer":1851,"question":1852,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1854,"answer":1855,"question":1856,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1858,"answer":1859,"question":1860,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1862,"answer":1863,"question":1864,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1866,"answer":1867,"question":1868,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1870,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1882,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1883,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1871,"component":39,"meta_info":1879,"block_image":1880,"cover_image":1881,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1872,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1877,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1878,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1873,"component":118,"meta_info":1874,"meta_title":7,"block_image":1875,"cover_image":1876,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":737,"content":1886},[1887,1891,1894,1907,1912,1917,1982,1987,2013,2018,2022,2027,2035,2047,2052,2063,2068,2079,2084,2095,2100,2112,2117,2128,2133,2153,2158,2163,2183,2188,2207,2212,2224,2228],{"type":740,"content":1888},[1889],{"text":1890,"type":744},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":740,"content":1892},[1893],{"text":1851,"type":744},{"type":752,"attrs":1895},{"id":1896,"body":1897},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1898],{"_uid":1899,"link":1900,"image":1902,"title":1904,"component":1906},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1901,"linktype":13,"fieldtype":14,"cached_url":1901},"https://pin.it/2zdpNMs",{"id":1903,"alt":1904,"name":7,"focus":48,"title":1904,"filename":1905,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":764,"attrs":1908,"content":1909},{"level":766},[1910],{"text":1911,"type":744},"Top Rock Step-By-Step",{"type":764,"attrs":1913,"content":1914},{"level":1049},[1915],{"text":1916,"type":744},"The Feet",{"type":771,"content":1918},[1919,1925,1945,1951,1970,1976],{"type":774,"content":1920},[1921],{"type":740,"content":1922},[1923],{"text":1924,"type":744},"Begin by starting in an athletic stance on the balls of your feet",{"type":774,"content":1926},[1927,1931],{"type":740,"content":1928},[1929],{"text":1930,"type":744},"To start, being by doing a “step out”",{"type":771,"content":1932},[1933,1939],{"type":774,"content":1934},[1935],{"type":740,"content":1936},[1937],{"text":1938,"type":744},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":774,"content":1940},[1941],{"type":740,"content":1942},[1943],{"text":1944,"type":744},"Pause for a half-second",{"type":774,"content":1946},[1947],{"type":740,"content":1948},[1949],{"text":1950,"type":744},"Return to the starting stance by performing a slight hop backward",{"type":774,"content":1952},[1953,1957],{"type":740,"content":1954},[1955],{"text":1956,"type":744},"Once returned, perform the opposite foot “step out”",{"type":771,"content":1958},[1959,1965],{"type":774,"content":1960},[1961],{"type":740,"content":1962},[1963],{"text":1964,"type":744},"Make sure the step out is in front of the opposite foot and crosses over",{"type":774,"content":1966},[1967],{"type":740,"content":1968},[1969],{"text":1944,"type":744},{"type":774,"content":1971},[1972],{"type":740,"content":1973},[1974],{"text":1975,"type":744},"Hop back to the starting position",{"type":774,"content":1977},[1978],{"type":740,"content":1979},[1980],{"text":1981,"type":744},"Continue Top Rocking for the remainder of the set",{"type":764,"attrs":1983,"content":1984},{"level":1049},[1985],{"text":1986,"type":744},"The Arms",{"type":771,"content":1988},[1989,1995,2001,2007],{"type":774,"content":1990},[1991],{"type":740,"content":1992},[1993],{"text":1994,"type":744},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":774,"content":1996},[1997],{"type":740,"content":1998},[1999],{"text":2000,"type":744},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":774,"content":2002},[2003],{"type":740,"content":2004},[2005],{"text":2006,"type":744},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":774,"content":2008},[2009],{"type":740,"content":2010},[2011],{"text":2012,"type":744},"Continue using this arm motion to help with rhythm and balance",{"type":764,"attrs":2014,"content":2015},{"level":766},[2016],{"text":2017,"type":744},"Movement Key Points",{"type":740,"content":2019},[2020],{"text":2021,"type":744},"Here are some key things to focus on while performing the Top Rock:",{"type":764,"attrs":2023,"content":2024},{"level":1049},[2025],{"text":2026,"type":744},"Start by swinging your arms",{"type":771,"content":2028},[2029],{"type":774,"content":2030},[2031],{"type":740,"content":2032},[2033],{"text":2034,"type":744},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":752,"attrs":2036},{"id":2037,"body":2038},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2039],{"url":2040,"_uid":2041,"image":2042,"component":762,"copyright_details":2046},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2043,"alt":2044,"name":7,"focus":48,"title":2044,"filename":2045,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":764,"attrs":2048,"content":2049},{"level":1049},[2050],{"text":2051,"type":744},"On each hop back, your arms should cross in front of your chest",{"type":752,"attrs":2053},{"id":2037,"body":2054},[2055],{"url":2056,"_uid":2057,"image":2058,"component":762,"copyright_details":2062},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2059,"alt":2060,"name":7,"focus":48,"title":2060,"filename":2061,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":764,"attrs":2064,"content":2065},{"level":1049},[2066],{"text":2067,"type":744},"One foot should cross at a time",{"type":752,"attrs":2069},{"id":2037,"body":2070},[2071],{"url":2072,"_uid":2073,"image":2074,"component":762,"copyright_details":2078},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2075,"alt":2076,"name":7,"focus":48,"title":2076,"filename":2077,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":764,"attrs":2080,"content":2081},{"level":1049},[2082],{"text":2083,"type":744},"Perform the movement by staying on the balls of your feet",{"type":752,"attrs":2085},{"id":2037,"body":2086},[2087],{"url":2088,"_uid":2089,"image":2090,"component":762,"copyright_details":2094},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2091,"alt":2092,"name":7,"focus":48,"title":2092,"filename":2093,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":764,"attrs":2096,"content":2097},{"level":1049},[2098],{"text":2099,"type":744},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":752,"attrs":2101},{"id":2102,"body":2103},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2104],{"url":2105,"_uid":2106,"image":2107,"component":762,"copyright_details":2111},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2108,"alt":2109,"name":7,"focus":48,"title":2109,"filename":2110,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":764,"attrs":2113,"content":2114},{"level":1049},[2115],{"text":2116,"type":744},"Stay loose and have fun!",{"type":752,"attrs":2118},{"id":2037,"body":2119},[2120],{"url":2121,"_uid":2122,"image":2123,"component":762,"copyright_details":2127},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2124,"alt":2125,"name":7,"focus":48,"title":2125,"filename":2126,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":764,"attrs":2129,"content":2130},{"level":766},[2131],{"text":2132,"type":744},"Muscles Used",{"type":771,"content":2134},[2135,2141,2147],{"type":774,"content":2136},[2137],{"type":740,"content":2138},[2139],{"text":2140,"type":744},"Deltoids",{"type":774,"content":2142},[2143],{"type":740,"content":2144},[2145],{"text":2146,"type":744},"Core",{"type":774,"content":2148},[2149],{"type":740,"content":2150},[2151],{"text":2152,"type":744},"Calves",{"type":764,"attrs":2154,"content":2155},{"level":766},[2156],{"text":2157,"type":744},"Application",{"type":764,"attrs":2159,"content":2160},{"level":1049},[2161],{"text":2162,"type":744},"For Sets",{"type":771,"content":2164},[2165,2171,2177],{"type":774,"content":2166},[2167],{"type":740,"content":2168},[2169],{"text":2170,"type":744},"Perform 3-6 sets",{"type":774,"content":2172},[2173],{"type":740,"content":2174},[2175],{"text":2176,"type":744},"12-20 repetitions each way",{"type":774,"content":2178},[2179],{"type":740,"content":2180},[2181],{"text":2182,"type":744},"Rest 30-45 seconds between sets",{"type":764,"attrs":2184,"content":2185},{"level":1049},[2186],{"text":2187,"type":744},"For Time",{"type":771,"content":2189},[2190,2195,2201],{"type":774,"content":2191},[2192],{"type":740,"content":2193},[2194],{"text":2170,"type":744},{"type":774,"content":2196},[2197],{"type":740,"content":2198},[2199],{"text":2200,"type":744},"Perform for 30-90 seconds",{"type":774,"content":2202},[2203],{"type":740,"content":2204},[2205],{"text":2206,"type":744},"Rest 45-60 seconds between sets",{"type":764,"attrs":2208,"content":2209},{"level":766},[2210],{"text":2211,"type":744},"Dance Moves For Boxers",{"type":740,"content":2213},[2214,2216,2222],{"text":2215,"type":744},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2217,"type":744,"marks":2218},"Flo Master",[2219],{"type":1009,"attrs":2220},{"href":1751,"uuid":48,"anchor":48,"custom":2221,"target":1012,"linktype":13},{},{"text":2223,"type":744},". ",{"type":764,"attrs":2225,"content":2226},{"level":766},[2227],{"text":1556,"type":744},{"type":740,"content":2229},[2230,2231,2236],{"text":1560,"type":744},{"text":1323,"type":744,"marks":2232},[2233],{"type":1009,"attrs":2234},{"href":1327,"uuid":48,"anchor":48,"custom":2235,"target":1012,"linktype":13},{},{"text":1332,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2238,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2243,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2244,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2239,"component":118,"meta_info":2240,"meta_title":7,"block_image":2241,"cover_image":2242,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2247,"title":1840,"plugin":43,"description":2248},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2250,"alt":1840,"name":7,"focus":48,"title":1840,"filename":2251,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1356],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2261,"created_at":2262,"published_at":2263,"updated_at":2264,"id":2265,"uuid":2266,"content":2267,"slug":2531,"full_slug":2532,"sort_by_date":48,"position":2533,"tag_list":2534,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2535,"first_published_at":2263,"release_id":48,"lang":60,"path":1359,"alternates":2536,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2268,"faqs":2269,"title":2261,"topic":2290,"author":2305,"content":2306,"category":2512,"schedule":2520,"component":1098,"meta_info":2521,"cover_image":2525,"description":2529,"contributors":2530},"21563324-6383-4226-86da-b9779cd26bde",[2270,2274,2278,2282,2286],{"_uid":2271,"answer":2272,"question":2273,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2275,"answer":2276,"question":2277,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2279,"answer":2280,"question":2281,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2283,"answer":2284,"question":2285,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2287,"answer":2288,"question":2289,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2291,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2303,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2292,"component":39,"meta_info":2300,"block_image":2301,"cover_image":2302,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2293,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2298,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2294,"component":118,"meta_info":2295,"meta_title":7,"block_image":2296,"cover_image":2297,"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":737,"content":2307},[2308,2321,2333,2338,2342,2376,2381,2385,2399,2424,2429,2433,2469,2486,2491,2495,2499,2509],{"type":740,"content":2309},[2310,2312,2319],{"text":2311,"type":744},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2313,"type":744,"marks":2314},"close-range",[2315],{"type":1009,"attrs":2316},{"href":2317,"uuid":48,"anchor":48,"custom":2318,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2320,"type":744}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":752,"attrs":2322},{"id":2323,"body":2324},"52fa91c7-90bf-43d9-8857-79752817914b",[2325],{"url":2326,"_uid":2327,"image":2328,"component":762,"copyright_details":2332},{"id":7,"url":7,"linktype":1452,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2329,"alt":2330,"name":7,"focus":48,"title":2330,"filename":2331,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":764,"attrs":2334,"content":2335},{"level":766},[2336],{"text":2337,"type":744},"Rolling Punch Drill",{"type":740,"content":2339},[2340],{"text":2341,"type":744},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":771,"content":2343},[2344,2350,2356,2362],{"type":774,"content":2345},[2346],{"type":740,"content":2347},[2348],{"text":2349,"type":744},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":774,"content":2351},[2352],{"type":740,"content":2353},[2354],{"text":2355,"type":744},"Bend your knees until your thigh muscles are supporting your weight",{"type":774,"content":2357},[2358],{"type":740,"content":2359},[2360],{"text":2361,"type":744},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":774,"content":2363},[2364,2368],{"type":740,"content":2365},[2366],{"text":2367,"type":744},"Develop a steady rhythm, and then start mixing punches in",{"type":771,"content":2369},[2370],{"type":774,"content":2371},[2372],{"type":740,"content":2373},[2374],{"text":2375,"type":744},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":764,"attrs":2377,"content":2378},{"level":766},[2379],{"text":2380,"type":744},"Danger Close Drill",{"type":740,"content":2382},[2383],{"text":2384,"type":744},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":771,"content":2386},[2387,2393],{"type":774,"content":2388},[2389],{"type":740,"content":2390},[2391],{"text":2392,"type":744},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":774,"content":2394},[2395],{"type":740,"content":2396},[2397],{"text":2398,"type":744},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":740,"content":2400},[2401,2405,2407,2414,2415,2422],{"text":2402,"type":744,"marks":2403},"Key focus:",[2404],{"type":790},{"text":2406,"type":744}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2408,"type":744,"marks":2409},"hooks",[2410],{"type":1009,"attrs":2411},{"href":2412,"uuid":48,"anchor":48,"custom":2413,"target":1012,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1745,"type":744},{"text":2416,"type":744,"marks":2417},"uppercuts",[2418],{"type":1009,"attrs":2419},{"href":2420,"uuid":48,"anchor":48,"custom":2421,"target":1012,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2423,"type":744},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":764,"attrs":2425,"content":2426},{"level":766},[2427],{"text":2428,"type":744},"Rolling Thunder Drill",{"type":740,"content":2430},[2431],{"text":2432,"type":744},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":771,"content":2434},[2435,2449,2463],{"type":774,"content":2436},[2437,2441],{"type":740,"content":2438},[2439],{"text":2440,"type":744},"On a heavy bag, set an interval of your choosing",{"type":771,"content":2442},[2443],{"type":774,"content":2444},[2445],{"type":740,"content":2446},[2447],{"text":2448,"type":744},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":774,"content":2450},[2451,2455],{"type":740,"content":2452},[2453],{"text":2454,"type":744},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":771,"content":2456},[2457],{"type":774,"content":2458},[2459],{"type":740,"content":2460},[2461],{"text":2462,"type":744},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":774,"content":2464},[2465],{"type":740,"content":2466},[2467],{"text":2468,"type":744},"Rest for 1 minute in between each round to recover",{"type":740,"content":2470},[2471,2475,2477,2484],{"text":2472,"type":744,"marks":2473},"Tip",[2474],{"type":790},{"text":2476,"type":744},": Maintaining a calm and ",{"text":2478,"type":744,"marks":2479},"steady breath",[2480],{"type":1009,"attrs":2481},{"href":2482,"uuid":48,"anchor":48,"custom":2483,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2485,"type":744}," will help you establish your rhythm.",{"type":764,"attrs":2487,"content":2488},{"level":766},[2489],{"text":2490,"type":744},"Better, Faster, Stronger",{"type":740,"content":2492},[2493],{"text":2494,"type":744},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":764,"attrs":2496,"content":2497},{"level":766},[2498],{"text":1556,"type":744},{"type":740,"content":2500},[2501,2502,2508],{"text":1560,"type":744},{"text":1323,"type":744,"marks":2503},[2504],{"type":1009,"attrs":2505},{"href":2506,"uuid":48,"anchor":48,"custom":2507,"target":1012,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1567,"type":744},{"type":740,"content":2510},[2511],{"text":1812,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2513,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2518,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2514,"component":118,"meta_info":2515,"meta_title":7,"block_image":2516,"cover_image":2517,"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},[],[],"2023-01-19 00:00",{"_uid":2522,"title":2523,"plugin":43,"description":2524},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2526,"alt":2527,"name":7,"focus":48,"title":2527,"filename":2528,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1356],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2538,"created_at":2539,"published_at":2540,"updated_at":2541,"id":2542,"uuid":2543,"content":2544,"slug":2943,"full_slug":2944,"sort_by_date":48,"position":2945,"tag_list":2946,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2947,"first_published_at":2948,"release_id":48,"lang":60,"path":1359,"alternates":2949,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2545,"faqs":2546,"title":2538,"topic":2551,"author":1149,"content":2566,"category":2924,"schedule":2932,"component":1098,"meta_info":2933,"cover_image":2937,"description":2941,"contributors":2942},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2547],{"_uid":2548,"answer":2549,"question":2550,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2552,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2564,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2553,"component":39,"meta_info":2561,"block_image":2562,"cover_image":2563,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2554,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2559,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2555,"component":118,"meta_info":2556,"meta_title":7,"block_image":2557,"cover_image":2558,"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":737,"content":2567},[2568,2572,2576,2580,2593,2625,2629,2634,2638,2642,2647,2651,2671,2676,2680,2706,2710,2715,2719,2739,2744,2748,2768,2773,2777,2808,2813,2816,2836,2841,2845,2865,2870,2874,2894,2907,2912,2921],{"type":740,"content":2569},[2570],{"text":2571,"type":744},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":740,"content":2573},[2574],{"text":2575,"type":744},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":740,"content":2577},[2578],{"text":2579,"type":744},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":740,"content":2581},[2582,2584,2591],{"text":2583,"type":744},"With consistent resistance training and ",{"text":2585,"type":744,"marks":2586},"healthy nutrition",[2587],{"type":1009,"attrs":2588},{"href":2589,"uuid":48,"anchor":48,"custom":2590,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2592,"type":744},", women can develop strong arm muscles that will empower you to:",{"type":771,"content":2594},[2595,2601,2607,2613,2619],{"type":774,"content":2596},[2597],{"type":740,"content":2598},[2599],{"text":2600,"type":744},"Throw a solid punch",{"type":774,"content":2602},[2603],{"type":740,"content":2604},[2605],{"text":2606,"type":744},"Carry your kids or fur babies",{"type":774,"content":2608},[2609],{"type":740,"content":2610},[2611],{"text":2612,"type":744},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":774,"content":2614},[2615],{"type":740,"content":2616},[2617],{"text":2618,"type":744},"Feel confident in every tank top and sleeveless dress",{"type":774,"content":2620},[2621],{"type":740,"content":2622},[2623],{"text":2624,"type":744},"Haul all those bags from the car to the house in one trip ",{"type":740,"content":2626},[2627],{"text":2628,"type":744},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":764,"attrs":2630,"content":2631},{"level":766},[2632],{"text":2633,"type":744},"Arm Exercises for Women",{"type":740,"content":2635},[2636],{"text":2637,"type":744},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":740,"content":2639},[2640],{"text":2641,"type":744},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":764,"attrs":2643,"content":2644},{"level":1049},[2645],{"text":2646,"type":744},"1. Plank With Bicep Curl",{"type":740,"content":2648},[2649],{"text":2650,"type":744},"Target Muscles: Biceps & Core",{"type":771,"content":2652},[2653,2659,2665],{"type":774,"content":2654},[2655],{"type":740,"content":2656},[2657],{"text":2658,"type":744},"Begin in plank position, holding two dumbbells on the floor",{"type":774,"content":2660},[2661],{"type":740,"content":2662},[2663],{"text":2664,"type":744},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":774,"content":2666},[2667],{"type":740,"content":2668},[2669],{"text":2670,"type":744},"Maintain plank position and repeat with the other arm",{"type":764,"attrs":2672,"content":2673},{"level":1049},[2674],{"text":2675,"type":744},"2. Overhead Tricep Extension",{"type":740,"content":2677},[2678],{"text":2679,"type":744},"Target Muscles: Triceps",{"type":771,"content":2681},[2682,2688,2694,2700],{"type":774,"content":2683},[2684],{"type":740,"content":2685},[2686],{"text":2687,"type":744},"Hold the weight overhead with both hands",{"type":774,"content":2689},[2690],{"type":740,"content":2691},[2692],{"text":2693,"type":744},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":774,"content":2695},[2696],{"type":740,"content":2697},[2698],{"text":2699,"type":744},"Straighten your elbows and extend the weight overhead",{"type":774,"content":2701},[2702],{"type":740,"content":2703},[2704],{"text":2705,"type":744},"Hold the fully extended position for a moment, then repeat slowly",{"type":740,"content":2707},[2708],{"text":2709,"type":744},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":764,"attrs":2711,"content":2712},{"level":1049},[2713],{"text":2714,"type":744},"3. Upright Row ",{"type":740,"content":2716},[2717],{"text":2718,"type":744},"Target Muscles: Traps & Deltoids",{"type":771,"content":2720},[2721,2727,2733],{"type":774,"content":2722},[2723],{"type":740,"content":2724},[2725],{"text":2726,"type":744},"Begin standing with your feet hip-width apart",{"type":774,"content":2728},[2729],{"type":740,"content":2730},[2731],{"text":2732,"type":744},"Lift your barbell or dumbbells straight up toward your chin",{"type":774,"content":2734},[2735],{"type":740,"content":2736},[2737],{"text":2738,"type":744},"Pause at the top of the lift, lower, and repeat",{"type":764,"attrs":2740,"content":2741},{"level":1049},[2742],{"text":2743,"type":744},"4. Lateral Arm Raise",{"type":740,"content":2745},[2746],{"text":2747,"type":744},"Target Muscles: Triceps & Shoulders",{"type":771,"content":2749},[2750,2756,2762],{"type":774,"content":2751},[2752],{"type":740,"content":2753},[2754],{"text":2755,"type":744},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":774,"content":2757},[2758],{"type":740,"content":2759},[2760],{"text":2761,"type":744},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":774,"content":2763},[2764],{"type":740,"content":2765},[2766],{"text":2767,"type":744},"Lower and repeat",{"type":764,"attrs":2769,"content":2770},{"level":1049},[2771],{"text":2772,"type":744},"5. Dumbbell Bench Press",{"type":740,"content":2774},[2775],{"text":2776,"type":744},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":771,"content":2778},[2779,2785,2791,2802],{"type":774,"content":2780},[2781],{"type":740,"content":2782},[2783],{"text":2784,"type":744},"Begin laying on a bench with your feet flat on the floor",{"type":774,"content":2786},[2787],{"type":740,"content":2788},[2789],{"text":2790,"type":744},"Lift the dumbbells to chest height, with your hands facing forward",{"type":774,"content":2792},[2793],{"type":740,"content":2794},[2795,2797],{"text":2796,"type":744},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2798,"type":744,"marks":2799},"(don’t let the dumbbells touch)",[2800],{"type":2801},"italic",{"type":774,"content":2803},[2804],{"type":740,"content":2805},[2806],{"text":2807,"type":744},"Lower your arms and repeat",{"type":764,"attrs":2809,"content":2810},{"level":1049},[2811],{"text":2812,"type":744},"6. Tricep Dips",{"type":740,"content":2814},[2815],{"text":2679,"type":744},{"type":771,"content":2817},[2818,2824,2830],{"type":774,"content":2819},[2820],{"type":740,"content":2821},[2822],{"text":2823,"type":744},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":774,"content":2825},[2826],{"type":740,"content":2827},[2828],{"text":2829,"type":744},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":774,"content":2831},[2832],{"type":740,"content":2833},[2834],{"text":2835,"type":744},"Push yourself back up until your arms are almost straight, and repeat",{"type":764,"attrs":2837,"content":2838},{"level":1049},[2839],{"text":2840,"type":744},"7. Decline Push-Up",{"type":740,"content":2842},[2843],{"text":2844,"type":744},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":771,"content":2846},[2847,2853,2859],{"type":774,"content":2848},[2849],{"type":740,"content":2850},[2851],{"text":2852,"type":744},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":774,"content":2854},[2855],{"type":740,"content":2856},[2857],{"text":2858,"type":744},"Brace your core and glutes, and lower yourself down into a push-up",{"type":774,"content":2860},[2861],{"type":740,"content":2862},[2863],{"text":2864,"type":744},"Extend your elbows to push yourself up, and repeat",{"type":764,"attrs":2866,"content":2867},{"level":1049},[2868],{"text":2869,"type":744},"8. Diamond Push-Up",{"type":740,"content":2871},[2872],{"text":2873,"type":744},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":771,"content":2875},[2876,2882,2888],{"type":774,"content":2877},[2878],{"type":740,"content":2879},[2880],{"text":2881,"type":744},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":774,"content":2883},[2884],{"type":740,"content":2885},[2886],{"text":2887,"type":744},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":774,"content":2889},[2890],{"type":740,"content":2891},[2892],{"text":2893,"type":744},"Push yourself back up and repeat",{"type":740,"content":2895},[2896,2898,2905],{"text":2897,"type":744},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2899,"type":744,"marks":2900},"FightCamp Community",[2901],{"type":1009,"attrs":2902},{"href":2903,"uuid":48,"anchor":48,"custom":2904,"target":1012,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2906,"type":744}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":764,"attrs":2908,"content":2909},{"level":766},[2910],{"text":2911,"type":744},"Train Like a Woman",{"type":740,"content":2913},[2914,2915,2920],{"text":1560,"type":744},{"text":1323,"type":744,"marks":2916},[2917],{"type":1009,"attrs":2918},{"href":1327,"uuid":48,"anchor":48,"custom":2919,"target":1012,"linktype":13},{},{"text":1567,"type":744},{"type":740,"content":2922},[2923],{"text":1812,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2925,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2930,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2931,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2926,"component":118,"meta_info":2927,"meta_title":7,"block_image":2928,"cover_image":2929,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2934,"title":2935,"plugin":43,"description":2936},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2938,"alt":2939,"name":7,"focus":7,"title":2939,"filename":2940,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1356],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1098,"created_at":2951,"published_at":2952,"updated_at":2953,"id":2954,"uuid":2955,"content":2956,"slug":1098,"full_slug":2977,"sort_by_date":48,"position":446,"tag_list":2978,"is_startpage":9,"parent_id":2979,"meta_data":48,"group_id":2980,"first_published_at":2981,"release_id":48,"lang":60,"path":7,"alternates":2982,"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":2957,"component":2958,"meta_info":2959,"custom_content_list":2961},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2960,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2962,2967,2972],{"_uid":2963,"label":2964,"value":2965,"dev_id":2966,"component":744},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2968,"label":2969,"value":2970,"dev_id":2971,"component":744},"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":2973,"label":2974,"value":2975,"dev_id":2976,"component":744},"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",[],1785892831387]