[{"data":1,"prerenderedAt":3383},["ShallowReactive",2],{"default-layout-data":3,"article-training-8-best-arm-toning-exercises-for-summer":654,"article-page-config":3350},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1526,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1517,"full_slug":1518,"sort_by_date":48,"position":1519,"tag_list":1520,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":1522,"first_published_at":1523,"release_id":48,"lang":60,"path":1524,"alternates":1525,"default_full_slug":48,"translated_slugs":48},"(8) BEST Arm Toning Exercises For Summer","2021-11-13T09:27:53.074Z","2022-09-26T19:58:16.200Z","2022-09-26T19:58:16.253Z",85235008,"350d39a4-ad61-46ba-870f-75c48a2ff79a",{"_uid":664,"faqs":665,"title":657,"topic":727,"author":742,"content":765,"category":1498,"schedule":1506,"component":1507,"meta_info":1508,"cover_image":1511,"description":1510,"contributors":1515,"email_capture":1516},"a748acdf-7956-4a3a-86d5-02a2b05e9313",[666,671,675,679,683,687,691,695,699,703,707,711,715,719,723],{"_uid":667,"answer":668,"question":669,"component":670},"b3b79c3a-769e-4325-a581-83198e7080d7","Begin in a plank position with your toes and palms on the ground and back and neck straight. Bend at your elbows to lower your body towards the ground without touching. Push yourself back up to a plank position. Repeat 10-15 times. Increase the repetitions as you feel comfortable. *You can modify the push-up by kneeling instead of doing a full plank","Arm Toning Workout: Push-Ups","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"86f49402-87b6-4f50-b170-0a16a8418a09","Begin in a plank (or kneeling) position. Place your hands under your chest, closer together with elbows slightly outwards so your two index fingers and thumbs form a triangle on the ground. Bend at your elbows and lower your body to the ground without touching. Push yourself back up. Repeat 10-15 times. Increase the repetitions as you feel comfortable","Arm Toning Workout: Tricep Push-Ups",{"_uid":676,"answer":677,"question":678,"component":670},"332e4a1b-92e4-408d-bb26-e1a5445c870d","Grab a pull-up bar with your palms and forearms facing towards you. Slowly pull your body up as high as you can. Lower down slowly. Repeat 5 times. Rest 1 minute. Repeat. *If you don’t have a pull-up bar, try the bent over row to target the same muscle groups","Arm Toning Workout: Pull-Ups",{"_uid":680,"answer":681,"question":682,"component":670},"19c43deb-ab70-498d-bee6-6c71142a3269","Stand with a dumbbell in each hand, palms facing inwards, feet shoulder-width apart. Bend at the hips at a 45-degree angle, keeping your back straight. Let your arms hang naturally. Bending at the elbows, lift the dumbbells straight upwards. Slowly lower them back to starting position. Repeat for three (3) sets of 10 repetitions","Arm Toning Workout: Bent Over Row",{"_uid":684,"answer":685,"question":686,"component":670},"0ffc48d5-6d6e-4b6e-b608-bc8a3c47703a","Stand with your arms close at your sides, feet shoulder-width apart, and a dumbbell in each hand. Hold each dumbbell with your palms facing outwards. Starting with your right arm, bend at the elbow to raise the dumbbell toward your shoulder. Slowly lower the dumbbell back down. Repeat with the left arm. Repeat for three (3) sets of 10 repetitions","Arm Toning Workout: Bicep Curls",{"_uid":688,"answer":689,"question":690,"component":670},"da050b2a-f49b-452f-8bf9-a32339dad95c","Stand with one dumbbell in your right hand, palms inward, arm by your side, feet shoulder-width apart. Fully extend your right arm, raising the dumbbell straight over the top of your head. Keeping your upper arm still, bend at your elbow to carefully bring the dumbbell down behind your head. Slowly raise the dumbbell to start position and repeat 10 times. Switch to your left arm for another 10 repetitions. Continue to alternate for three (3) sets on each side","Arm Toning Workout: Tricep Extensions",{"_uid":692,"answer":693,"question":694,"component":670},"04d6e2ff-12fb-4b17-b648-5d4aece80910","Begin in a seated position on a sturdy bench, chair, or the edge of a table. Grip the edge of the surface on either side of your hips. Slide yourself forward so you are supporting yourself only with your arms (and feet on the floor). Bend at your elbows to lower your body 3-5 inches down. Push yourself back up. Repeat for three (3) sets of 10 repetitions. *For an added challenge, you can extend your legs further in front of you","Arm Toning Workout: Tricep Dips",{"_uid":696,"answer":697,"question":698,"component":670},"cb7027d2-7573-4737-a004-db18c7aef86d","Stand with feet shoulder-width apart, arms at your sides with a dumbbell in each hand. Keep your palms facing inwards and your elbows slightly bent. Slowly raise both your arms out and up to shoulder height. Lower both arms slowly back to starting position. Repeat for three (3) sets of 10 repetitions. *Start with much lighter weight than you would for bicep curls or tricep extensions (under 5 lbs.)","Arm Toning Workout: Lateral Raise",{"_uid":700,"answer":701,"question":702,"component":670},"74a47773-a80b-4c70-8f0e-5baec5bdd38c","Stand with feet shoulder-width apart, arms at your sides with a dumbbell in each hand. Keep your palms facing backward and elbows slightly bent. Slowly raise both arms straight out in front of you. Lower both arms slowly back to starting position. Repeat for three (3) sets of 10 repetitions","Arm Toning Workout: Front Raise",{"_uid":704,"answer":705,"question":706,"component":670},"ddf9dc13-3120-49cf-9e0b-d11a899de469","Fully extend your right arm in front of you. Hold your right elbow with your left hand. Gently pull your right arm across your chest until you feel a stretch in your right shoulder. Hold for 30 seconds. Switch arms and repeat for 30 seconds","Cool Down Stretches: Shoulder Stretch",{"_uid":708,"answer":709,"question":710,"component":670},"fb25b8d0-5b37-4679-bc13-eceeed7f908c","Extend your right arm straight above your head. Bend your right arm at the elbow so your right hand is behind your head and your elbow is pointed upwards. Use your left hand to hold your elbow, slightly pulling your right arm further behind you until you feel the stretch in your triceps. Hold for 30 seconds. Switch arms and repeat for 30 seconds","Cool Down Stretches: Tricep Stretch",{"_uid":712,"answer":713,"question":714,"component":670},"327ff405-63be-4e5d-85e7-595568292f9a","Interlace your fingers, linking your hands together behind your lower back. Fully extend both arms back. Slowly lift both arms, hands together, as far as you can until you feel the stretch in your biceps and chest. Hold for 30 seconds","Cool Down Stretches: Bicep and Chest Stretch",{"_uid":716,"answer":717,"question":718,"component":670},"f03cabaf-8061-4de8-8f3f-c8a82e43dcc6","All body toning requires a combination of cardio, healthy diet, and of course, strengthening exercises. Consistency and commitment to your training program will deliver results. In our mind, boxing training is one of the most enjoyable ways to reach your goals and start to see toned arms.","How can I tone my arms?",{"_uid":720,"answer":721,"question":722,"component":670},"d987e6af-28cb-4efd-a9f7-39d81664c545","The length of your arm workout depends on your skill level. As little as 15 minutes a day is a great start. You never want to overwork any part of your body in one session, so starting slow is important to avoid injury or burnout. Listen to your body. Remember, your muscles need time to repair after every workout – this is how they get stronger and more toned.","How many minutes should an arm workout be?",{"_uid":724,"answer":725,"question":726,"component":670},"c1ef5061-246e-4a54-b2eb-61a8eeff22f2","This really depends on your starting level, your training, your body type, and your goals. Again, increasing muscle tone anywhere in your body takes commitment – you need to be ready to put in the work. Having a structured exercise program with support from a trainer can be extremely helpful. With a multi-faceted approach of healthy eating, moderate to high intensity cardio, and strength training, you can expect to feel and see results in a matter of weeks.","How long does it take to tone arms?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":728,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":740,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":729,"component":39,"meta_info":737,"block_image":738,"cover_image":739,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":730,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":731,"component":118,"meta_info":732,"meta_title":7,"block_image":733,"cover_image":734,"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},[],[],{"name":743,"created_at":744,"published_at":745,"updated_at":746,"id":747,"uuid":748,"content":749,"slug":758,"full_slug":759,"sort_by_date":48,"position":281,"tag_list":760,"is_startpage":9,"parent_id":761,"meta_data":48,"group_id":762,"first_published_at":763,"release_id":48,"lang":60,"path":48,"alternates":764,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":750,"_uid":751,"name":743,"photo":752,"component":755,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":756,"social_link_instagram":757,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":753,"alt":743,"name":743,"focus":48,"title":743,"filename":754,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":766,"content":767},"doc",[768,790,794,801,806,812,846,850,855,859,895,900,905,943,947,952,957,995,1000,1004,1041,1046,1050,1088,1093,1098,1134,1138,1143,1147,1178,1182,1187,1191,1220,1225,1268,1273,1305,1310,1340,1345,1370,1374,1378,1381,1385,1389,1393,1397,1401,1437,1449,1454],{"type":769,"content":770},"paragraph",[771,774,780,788],{"text":772,"type":773},"Are you looking to get in better shape for the summer? Let’s face it--we all want to get toned and ready for the beach. To get that “toned” look, we want more definition in our muscles. How can we achieve this? Through cardio, ","text",{"text":775,"type":773,"marks":776}," ",[777],{"type":778,"attrs":779},"styled",{"class":7},{"text":781,"type":773,"marks":782},"a healthy diet",[783],{"type":784,"attrs":785},"link",{"href":786,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout","_blank",{"text":789,"type":773},", and strengthening exercises.",{"type":769,"content":791},[792],{"text":793,"type":773},"Boxing is an excellent way to tone your arms as well as your whole body, by combining strength training and cardio to help you reach your goals. Since building arm strength is a big part of boxing training, here are some boxers’ favorite exercises to get you feeling and looking strong and confident.",{"type":795,"attrs":796,"content":798},"heading",{"level":797},2,[799],{"text":800,"type":773},"Arm-Toning Workout",{"type":795,"attrs":802,"content":803},{"level":797},[804],{"text":805,"type":773},"Push-Ups",{"type":795,"attrs":807,"content":809},{"level":808},3,[810],{"text":811,"type":773},"Equipment Needed: None",{"type":813,"content":814},"bullet_list",[815,822,828,834,840],{"type":816,"content":817},"list_item",[818],{"type":769,"content":819},[820],{"text":821,"type":773},"Begin in a plank position with your toes and palms on the ground and back and neck straight",{"type":816,"content":823},[824],{"type":769,"content":825},[826],{"text":827,"type":773},"Bend at your elbows to lower your body towards the ground without touching",{"type":816,"content":829},[830],{"type":769,"content":831},[832],{"text":833,"type":773},"Push yourself back up to a plank position",{"type":816,"content":835},[836],{"type":769,"content":837},[838],{"text":839,"type":773},"Repeat 10-15 times",{"type":816,"content":841},[842],{"type":769,"content":843},[844],{"text":845,"type":773},"Increase the repetitions as you feel comfortable",{"type":769,"content":847},[848],{"text":849,"type":773},"*You can modify the push-up by kneeling instead of doing a full plank",{"type":795,"attrs":851,"content":852},{"level":797},[853],{"text":854,"type":773},"Tricep Push-Ups",{"type":795,"attrs":856,"content":857},{"level":808},[858],{"text":811,"type":773},{"type":813,"content":860},[861,867,873,879,885,890],{"type":816,"content":862},[863],{"type":769,"content":864},[865],{"text":866,"type":773},"Begin in a plank (or kneeling) position",{"type":816,"content":868},[869],{"type":769,"content":870},[871],{"text":872,"type":773},"Place your hands under your chest, closer together with elbows slightly outwards so your two index fingers and thumbs form a triangle on the ground",{"type":816,"content":874},[875],{"type":769,"content":876},[877],{"text":878,"type":773},"Bend at your elbows and lower your body to the ground without touching",{"type":816,"content":880},[881],{"type":769,"content":882},[883],{"text":884,"type":773},"Push yourself back up",{"type":816,"content":886},[887],{"type":769,"content":888},[889],{"text":839,"type":773},{"type":816,"content":891},[892],{"type":769,"content":893},[894],{"text":845,"type":773},{"type":795,"attrs":896,"content":897},{"level":797},[898],{"text":899,"type":773},"Pull-Ups",{"type":795,"attrs":901,"content":902},{"level":808},[903],{"text":904,"type":773},"Equipment Needed: Pull-up bar",{"type":813,"content":906},[907,913,919,925,931,937],{"type":816,"content":908},[909],{"type":769,"content":910},[911],{"text":912,"type":773},"Grab a pull-up bar with your palms and forearms facing towards you",{"type":816,"content":914},[915],{"type":769,"content":916},[917],{"text":918,"type":773},"Slowly pull your body up as high as you can",{"type":816,"content":920},[921],{"type":769,"content":922},[923],{"text":924,"type":773},"Lower down slowly",{"type":816,"content":926},[927],{"type":769,"content":928},[929],{"text":930,"type":773},"Repeat 5 times",{"type":816,"content":932},[933],{"type":769,"content":934},[935],{"text":936,"type":773},"Rest 1 minute",{"type":816,"content":938},[939],{"type":769,"content":940},[941],{"text":942,"type":773},"Repeat",{"type":769,"content":944},[945],{"text":946,"type":773},"*If you don’t have a pull-up bar, try the bent over row to target the same muscle groups",{"type":795,"attrs":948,"content":949},{"level":797},[950],{"text":951,"type":773},"Bent Over Row",{"type":795,"attrs":953,"content":954},{"level":808},[955],{"text":956,"type":773},"Equipment Needed: Dumbbells",{"type":813,"content":958},[959,965,971,977,983,989],{"type":816,"content":960},[961],{"type":769,"content":962},[963],{"text":964,"type":773},"Stand with a dumbbell in each hand, palms facing inwards, feet shoulder-width apart",{"type":816,"content":966},[967],{"type":769,"content":968},[969],{"text":970,"type":773},"Bend at the hips at a 45-degree angle, keeping your back straight",{"type":816,"content":972},[973],{"type":769,"content":974},[975],{"text":976,"type":773},"Let your arms hang naturally",{"type":816,"content":978},[979],{"type":769,"content":980},[981],{"text":982,"type":773},"Bending at the elbows, lift the dumbbells straight upwards",{"type":816,"content":984},[985],{"type":769,"content":986},[987],{"text":988,"type":773},"Slowly lower them back to starting position",{"type":816,"content":990},[991],{"type":769,"content":992},[993],{"text":994,"type":773},"Repeat for three (3) sets of 10 repetitions",{"type":795,"attrs":996,"content":997},{"level":797},[998],{"text":999,"type":773},"Bicep Curl",{"type":795,"attrs":1001,"content":1002},{"level":808},[1003],{"text":956,"type":773},{"type":813,"content":1005},[1006,1012,1018,1024,1030,1036],{"type":816,"content":1007},[1008],{"type":769,"content":1009},[1010],{"text":1011,"type":773},"Stand with your arms close at your sides, feet shoulder-width apart, and a dumbbell in each hand",{"type":816,"content":1013},[1014],{"type":769,"content":1015},[1016],{"text":1017,"type":773},"Hold each dumbbell with your palms facing outwards",{"type":816,"content":1019},[1020],{"type":769,"content":1021},[1022],{"text":1023,"type":773},"Starting with your right arm, bend at the elbow to raise the dumbbell toward your shoulder",{"type":816,"content":1025},[1026],{"type":769,"content":1027},[1028],{"text":1029,"type":773},"Slowly lower the dumbbell back down",{"type":816,"content":1031},[1032],{"type":769,"content":1033},[1034],{"text":1035,"type":773},"Repeat with the left arm",{"type":816,"content":1037},[1038],{"type":769,"content":1039},[1040],{"text":994,"type":773},{"type":795,"attrs":1042,"content":1043},{"level":797},[1044],{"text":1045,"type":773},"Tricep Extensions",{"type":795,"attrs":1047,"content":1048},{"level":808},[1049],{"text":956,"type":773},{"type":813,"content":1051},[1052,1058,1064,1070,1076,1082],{"type":816,"content":1053},[1054],{"type":769,"content":1055},[1056],{"text":1057,"type":773},"Stand with one dumbbell in your right hand, palms inward, arm by your side, feet shoulder-width apart",{"type":816,"content":1059},[1060],{"type":769,"content":1061},[1062],{"text":1063,"type":773},"Fully extend your right arm, raising the dumbbell straight over the top of your head",{"type":816,"content":1065},[1066],{"type":769,"content":1067},[1068],{"text":1069,"type":773},"Keeping your upper arm still, bend at your elbow to carefully bring the dumbbell down behind your head",{"type":816,"content":1071},[1072],{"type":769,"content":1073},[1074],{"text":1075,"type":773},"Slowly raise the dumbbell to starting position and repeat 10 times",{"type":816,"content":1077},[1078],{"type":769,"content":1079},[1080],{"text":1081,"type":773},"Switch to your left arm from another 10 repetitions",{"type":816,"content":1083},[1084],{"type":769,"content":1085},[1086],{"text":1087,"type":773},"Continue to alternate for three (3) sets on each side",{"type":795,"attrs":1089,"content":1090},{"level":797},[1091],{"text":1092,"type":773},"Tricep Dips",{"type":795,"attrs":1094,"content":1095},{"level":808},[1096],{"text":1097,"type":773},"Equipment Needed: Sturdy bench, chair, or table",{"type":813,"content":1099},[1100,1106,1112,1118,1124,1129],{"type":816,"content":1101},[1102],{"type":769,"content":1103},[1104],{"text":1105,"type":773},"Begin in a seated position on a sturdy bench, chair, or the edge of a table",{"type":816,"content":1107},[1108],{"type":769,"content":1109},[1110],{"text":1111,"type":773},"Grip the edge of the surface on either side of your hips",{"type":816,"content":1113},[1114],{"type":769,"content":1115},[1116],{"text":1117,"type":773},"Slide yourself forward so you are supporting yourself only with your arms (and feet on the floor)",{"type":816,"content":1119},[1120],{"type":769,"content":1121},[1122],{"text":1123,"type":773},"Bend at your elbows to lower your body 3-5 inches down",{"type":816,"content":1125},[1126],{"type":769,"content":1127},[1128],{"text":884,"type":773},{"type":816,"content":1130},[1131],{"type":769,"content":1132},[1133],{"text":994,"type":773},{"type":769,"content":1135},[1136],{"text":1137,"type":773},"*For an added challenge, you can extend your legs further in front of you",{"type":795,"attrs":1139,"content":1140},{"level":797},[1141],{"text":1142,"type":773},"Lateral Raise",{"type":795,"attrs":1144,"content":1145},{"level":808},[1146],{"text":956,"type":773},{"type":813,"content":1148},[1149,1155,1161,1167,1173],{"type":816,"content":1150},[1151],{"type":769,"content":1152},[1153],{"text":1154,"type":773},"Stand with feet shoulder-width apart, arms at your sides with a dumbbell in each hand",{"type":816,"content":1156},[1157],{"type":769,"content":1158},[1159],{"text":1160,"type":773},"Keep your palms facing inwards and your elbows slightly bent",{"type":816,"content":1162},[1163],{"type":769,"content":1164},[1165],{"text":1166,"type":773},"Slowly raise both your arms out and up to shoulder height",{"type":816,"content":1168},[1169],{"type":769,"content":1170},[1171],{"text":1172,"type":773},"Lower both arms slowly back to starting position",{"type":816,"content":1174},[1175],{"type":769,"content":1176},[1177],{"text":994,"type":773},{"type":769,"content":1179},[1180],{"text":1181,"type":773},"*Start with much lighter weight than you would for bicep curls or tricep extensions (under 5 lbs.)",{"type":795,"attrs":1183,"content":1184},{"level":797},[1185],{"text":1186,"type":773},"Front Raise",{"type":795,"attrs":1188,"content":1189},{"level":808},[1190],{"text":956,"type":773},{"type":813,"content":1192},[1193,1198,1204,1210,1215],{"type":816,"content":1194},[1195],{"type":769,"content":1196},[1197],{"text":1154,"type":773},{"type":816,"content":1199},[1200],{"type":769,"content":1201},[1202],{"text":1203,"type":773},"Keep your palms facing backward and elbows slightly bent",{"type":816,"content":1205},[1206],{"type":769,"content":1207},[1208],{"text":1209,"type":773},"Slowly raise both arms straight out in front of you",{"type":816,"content":1211},[1212],{"type":769,"content":1213},[1214],{"text":1172,"type":773},{"type":816,"content":1216},[1217],{"type":769,"content":1218},[1219],{"text":994,"type":773},{"type":795,"attrs":1221,"content":1222},{"level":797},[1223],{"text":1224,"type":773},"Cool Down Stretches",{"type":769,"content":1226},[1227,1233,1235,1239,1245,1250,1252,1256,1262,1266],{"text":1228,"type":773,"marks":1229},"Stretching",[1230],{"type":784,"attrs":1231},{"href":1232,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://youtu.be/dR0Nx5SycKQ",{"text":1234,"type":773}," is important before and ",{"text":775,"type":773,"marks":1236},[1237],{"type":778,"attrs":1238},{"class":7},{"text":1240,"type":773,"marks":1241},"after",[1242],{"type":784,"attrs":1243},{"href":1244,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"text":1246,"type":773,"marks":1247},"  ",[1248],{"type":778,"attrs":1249},{"class":7},{"text":1251,"type":773},"strength training. Here are three (3) of the ",{"text":775,"type":773,"marks":1253},[1254],{"type":778,"attrs":1255},{"class":7},{"text":1257,"type":773,"marks":1258},"best stretches",[1259],{"type":784,"attrs":1260},{"href":1261,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":1246,"type":773,"marks":1263},[1264],{"type":778,"attrs":1265},{"class":7},{"text":1267,"type":773},"that target the arms and shoulders:",{"type":795,"attrs":1269,"content":1270},{"level":797},[1271],{"text":1272,"type":773},"Shoulder Stretch",{"type":813,"content":1274},[1275,1281,1287,1293,1299],{"type":816,"content":1276},[1277],{"type":769,"content":1278},[1279],{"text":1280,"type":773},"Fully extend your right arm in front of you",{"type":816,"content":1282},[1283],{"type":769,"content":1284},[1285],{"text":1286,"type":773},"Hold your right elbow with your left hand",{"type":816,"content":1288},[1289],{"type":769,"content":1290},[1291],{"text":1292,"type":773},"Gently pull your right arm across your chest until you feel a stretch in your right shoulder",{"type":816,"content":1294},[1295],{"type":769,"content":1296},[1297],{"text":1298,"type":773},"Hold for 30 seconds",{"type":816,"content":1300},[1301],{"type":769,"content":1302},[1303],{"text":1304,"type":773},"Switch arms and repeat for 30 seconds",{"type":795,"attrs":1306,"content":1307},{"level":797},[1308],{"text":1309,"type":773},"Tricep Stretch",{"type":813,"content":1311},[1312,1318,1324,1330,1335],{"type":816,"content":1313},[1314],{"type":769,"content":1315},[1316],{"text":1317,"type":773},"Extend your right arm straight above your head",{"type":816,"content":1319},[1320],{"type":769,"content":1321},[1322],{"text":1323,"type":773},"Bend your right arm at the elbow so your right hand is behind your head and your elbow is pointed upwards",{"type":816,"content":1325},[1326],{"type":769,"content":1327},[1328],{"text":1329,"type":773},"Use your left hand to hold your elbow, slightly pulling your right arm further behind you until you feel the stretch in your triceps",{"type":816,"content":1331},[1332],{"type":769,"content":1333},[1334],{"text":1298,"type":773},{"type":816,"content":1336},[1337],{"type":769,"content":1338},[1339],{"text":1304,"type":773},{"type":795,"attrs":1341,"content":1342},{"level":797},[1343],{"text":1344,"type":773},"Bicep and Chest Stretch",{"type":813,"content":1346},[1347,1353,1359,1365],{"type":816,"content":1348},[1349],{"type":769,"content":1350},[1351],{"text":1352,"type":773},"Interlace your fingers, linking your hands together behind your lower back",{"type":816,"content":1354},[1355],{"type":769,"content":1356},[1357],{"text":1358,"type":773},"Fully extend both arms back",{"type":816,"content":1360},[1361],{"type":769,"content":1362},[1363],{"text":1364,"type":773},"Slowly lift both arms, hands together, as far as you can until you feel the stretch in your biceps and chest",{"type":816,"content":1366},[1367],{"type":769,"content":1368},[1369],{"text":1298,"type":773},{"type":769,"content":1371},[1372],{"text":1373,"type":773},"There you go! Your arms will definitely be feeling the burn after these toning exercises. That’s how you know you are well on your way to sculpted summer arms! Remember to stay hydrated and nourish your body with healthy foods and lean protein during recovery--don’t strain yourself or you’ll stunt your progress!",{"type":795,"attrs":1375,"content":1376},{"level":797},[1377],{"text":718,"type":773},{"type":769,"content":1379},[1380],{"text":717,"type":773},{"type":795,"attrs":1382,"content":1383},{"level":797},[1384],{"text":722,"type":773},{"type":769,"content":1386},[1387],{"text":1388,"type":773},"The length of your arm workout depends on your skill level. As little as 15 minutes a day is a great start. You never want to overwork any part of your body in one session, so starting slow is important to avoid injury or burnout. Listen to your body. Your muscles need time to repair after every workout – this is how they get stronger and toned.",{"type":795,"attrs":1390,"content":1391},{"level":797},[1392],{"text":726,"type":773},{"type":769,"content":1394},[1395],{"text":1396,"type":773},"This really depends on your starting level, your training, your body type, and your goals. Again, increasing muscle tone anywhere in your body takes commitment – you need to be ready to put in the work. Having a structured exercise program with support from a trainer can be extremely helpful.",{"type":769,"content":1398},[1399],{"text":1400,"type":773},"With a multi-faceted approach of healthy eating, moderate to high intensity cardio, and strength training, you can expect to feel and see results in a matter of weeks.",{"type":769,"content":1402},[1403,1405,1409,1415,1419,1421,1425,1431,1435],{"text":1404,"type":773},"Getting toned for summer is possible with the right approach. Commitment and consistency are key, but it should also be fun! ",{"text":775,"type":773,"marks":1406},[1407],{"type":778,"attrs":1408},{"class":7},{"text":1410,"type":773,"marks":1411},"Boxing training",[1412],{"type":784,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1246,"type":773,"marks":1416},[1417],{"type":778,"attrs":1418},{"class":7},{"text":1420,"type":773},"can sculpt and shape your whole body quickly while being one of the most enjoyable ",{"text":775,"type":773,"marks":1422},[1423],{"type":778,"attrs":1424},{"class":7},{"text":1426,"type":773,"marks":1427},"workouts",[1428],{"type":784,"attrs":1429},{"href":1430,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://bit.ly/3oYefXf",{"text":1246,"type":773,"marks":1432},[1433],{"type":778,"attrs":1434},{"class":7},{"text":1436,"type":773},"of your life.",{"type":769,"content":1438},[1439,1441,1447],{"text":1440,"type":773},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1442,"type":773,"marks":1443},"FightCamp App",[1444],{"type":784,"attrs":1445},{"href":1446,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1448,"type":773}," and train with real fighters from the comfort of your own home.",{"type":795,"attrs":1450,"content":1451},{"level":808},[1452],{"text":1453,"type":773},"Related Articles",{"type":769,"content":1455},[1456,1462,1464,1470,1471,1477,1478,1484,1485,1491,1492],{"text":1457,"type":773,"marks":1458},"3-Month Summer Body Workout Plan For Women: Month 1",[1459],{"type":784,"attrs":1460},{"href":1461,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":1463},"hard_break",{"text":1465,"type":773,"marks":1466},"3 Month SUMMER Body Workout Plan For Women: Month 2",[1467],{"type":784,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-2",{"type":1463},{"text":1472,"type":773,"marks":1473},"3 Month SUMMER Body Workout Plan For Women: Month 3",[1474],{"type":784,"attrs":1475},{"href":1476,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-3",{"type":1463},{"text":1479,"type":773,"marks":1480},"QUICK 15-Minute Summer Workout Routine",[1481],{"type":784,"attrs":1482},{"href":1483,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1463},{"text":1486,"type":773,"marks":1487},"Get Toned Fast With Kickboxing At-Home",[1488],{"type":784,"attrs":1489},{"href":1490,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":1463},{"text":1493,"type":773,"marks":1494},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1495],{"type":784,"attrs":1496},{"href":1497,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1500,"component":118,"meta_info":1501,"meta_title":7,"block_image":1502,"cover_image":1503,"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},[],[],"2021-06-17 00:00","article",{"_uid":1509,"title":657,"plugin":43,"description":1510},"f0d767ff-9b19-443a-8a87-189e09b06a5a","What's the secret to getting TONED ARMS like a boxer fast? Do these 8 strength training exercises and your arms will be tank top ready in time for summer!",{"id":1512,"alt":1513,"name":7,"focus":48,"title":1513,"filename":1514,"copyright":7,"fieldtype":50},3982079,"8 BEST Arm Toning Exercises For Summer","https://a.storyblok.com/f/115220/2400x990/dce0caea03/8-best-arm-toning-exercises-for-summer.png",[],[],"8-best-arm-toning-exercises-for-summer","blogs/8-best-arm-toning-exercises-for-summer",-1190,[],60887917,"3a382bce-7646-4bb5-a89e-f3cd066d040d","2021-06-17T12:39:00.000Z","training/{{story.slug}}",[],["Reactive",1527],[1528,1772,2010,2250,2664,3012],{"name":1529,"created_at":1530,"published_at":1531,"updated_at":1532,"id":1533,"uuid":1534,"content":1535,"slug":1764,"full_slug":1765,"sort_by_date":48,"position":1766,"tag_list":1767,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":1769,"first_published_at":1770,"release_id":48,"lang":60,"path":1524,"alternates":1771,"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":1536,"faqs":1537,"title":1529,"topic":1546,"author":1561,"content":1562,"category":1745,"schedule":1753,"component":1507,"meta_info":1754,"cover_image":1758,"description":1762,"contributors":1763},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1538,1542],{"_uid":1539,"answer":1540,"question":1541,"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":1543,"answer":1544,"question":1545,"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":1547,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1559,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1548,"component":39,"meta_info":1556,"block_image":1557,"cover_image":1558,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1549,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1554,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1555,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1550,"component":118,"meta_info":1551,"meta_title":7,"block_image":1552,"cover_image":1553,"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":766,"content":1563},[1564,1569,1573,1578,1582,1587,1591,1617,1622,1626,1631,1635,1640,1644,1649,1662,1667,1680,1685,1689,1694,1698,1703,1707,1712,1716,1721,1725,1730],{"type":795,"attrs":1565,"content":1566},{"level":797},[1567],{"text":1568,"type":773},"Staying Safe While Exercising in the Cold",{"type":769,"content":1570},[1571],{"text":1572,"type":773},"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":795,"attrs":1574,"content":1575},{"level":808},[1576],{"text":1577,"type":773},"Watch the Windchill",{"type":769,"content":1579},[1580],{"text":1581,"type":773},"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":795,"attrs":1583,"content":1584},{"level":808},[1585],{"text":1586,"type":773},"Protect Your Extremities",{"type":769,"content":1588},[1589],{"text":1590,"type":773},"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":813,"content":1592},[1593,1599,1605,1611],{"type":816,"content":1594},[1595],{"type":769,"content":1596},[1597],{"text":1598,"type":773},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":816,"content":1600},[1601],{"type":769,"content":1602},[1603],{"text":1604,"type":773},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":816,"content":1606},[1607],{"type":769,"content":1608},[1609],{"text":1610,"type":773},"Wear a hat or headband that covers your ears",{"type":816,"content":1612},[1613],{"type":769,"content":1614},[1615],{"text":1616,"type":773},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":795,"attrs":1618,"content":1619},{"level":808},[1620],{"text":1621,"type":773},"Wear Layers",{"type":769,"content":1623},[1624],{"text":1625,"type":773},"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":795,"attrs":1627,"content":1628},{"level":808},[1629],{"text":1630,"type":773},"Don’t Forget Sunscreen",{"type":769,"content":1632},[1633],{"text":1634,"type":773},"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":795,"attrs":1636,"content":1637},{"level":797},[1638],{"text":1639,"type":773},"Getting Motivated to Workout in the Cold ",{"type":769,"content":1641},[1642],{"text":1643,"type":773},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":795,"attrs":1645,"content":1646},{"level":808},[1647],{"text":1648,"type":773},"Invest in New Activewear",{"type":769,"content":1650},[1651,1653,1660],{"text":1652,"type":773},"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":1654,"type":773,"marks":1655},"new workout gear",[1656],{"type":784,"attrs":1657},{"href":1658,"uuid":48,"anchor":48,"custom":1659,"target":787,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1661,"type":773}," 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":795,"attrs":1663,"content":1664},{"level":808},[1665],{"text":1666,"type":773},"Find a Workout Buddy",{"type":769,"content":1668},[1669,1671,1678],{"text":1670,"type":773},"Accountability! Accountability! Accountability! Finding a ",{"text":1672,"type":773,"marks":1673},"workout buddy",[1674],{"type":784,"attrs":1675},{"href":1676,"uuid":48,"anchor":48,"custom":1677,"target":787,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1679,"type":773}," 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":795,"attrs":1681,"content":1682},{"level":808},[1683],{"text":1684,"type":773},"Benefits of Working Out in the Cold",{"type":769,"content":1686},[1687],{"text":1688,"type":773},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":795,"attrs":1690,"content":1691},{"level":808},[1692],{"text":1693,"type":773},"Combat Seasonal Affective Disorder",{"type":769,"content":1695},[1696],{"text":1697,"type":773},"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":795,"attrs":1699,"content":1700},{"level":808},[1701],{"text":1702,"type":773},"Boost Your Immune System",{"type":769,"content":1704},[1705],{"text":1706,"type":773},"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":795,"attrs":1708,"content":1709},{"level":808},[1710],{"text":1711,"type":773},"Diverse Training Options",{"type":769,"content":1713},[1714],{"text":1715,"type":773},"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":795,"attrs":1717,"content":1718},{"level":808},[1719],{"text":1720,"type":773},"Burn More Calories",{"type":769,"content":1722},[1723],{"text":1724,"type":773},"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":795,"attrs":1726,"content":1727},{"level":797},[1728],{"text":1729,"type":773},"Train Like a Fighter in the Cold",{"type":769,"content":1731},[1732,1734,1743],{"text":1733,"type":773},"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":1735,"type":773,"marks":1736},"FightCamp",[1737,1741],{"type":784,"attrs":1738},{"href":1739,"uuid":48,"anchor":48,"custom":1740,"target":787,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1742},"underline",{"text":1744,"type":773}," 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":1746,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1751,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1747,"component":118,"meta_info":1748,"meta_title":7,"block_image":1749,"cover_image":1750,"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":1755,"title":1756,"plugin":43,"description":1757},"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":1759,"alt":1760,"name":7,"focus":7,"title":1760,"filename":1761,"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,[1768],"featured","dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1773,"created_at":1774,"published_at":1775,"updated_at":1776,"id":1777,"uuid":1778,"content":1779,"slug":2003,"full_slug":2004,"sort_by_date":48,"position":2005,"tag_list":2006,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":2007,"first_published_at":2008,"release_id":48,"lang":60,"path":1524,"alternates":2009,"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":1780,"faqs":1781,"title":1773,"topic":1802,"author":1561,"content":1817,"category":1985,"schedule":1993,"component":1507,"meta_info":1994,"cover_image":1998,"description":1997,"contributors":2002},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1782,1786,1790,1794,1798],{"_uid":1783,"answer":1784,"question":1785,"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":1787,"answer":1788,"question":1789,"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":1791,"answer":1792,"question":1793,"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":1795,"answer":1796,"question":1797,"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":1799,"answer":1800,"question":1801,"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":1803,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1815,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1816,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1804,"component":39,"meta_info":1812,"block_image":1813,"cover_image":1814,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1805,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1810,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1811,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1806,"component":118,"meta_info":1807,"meta_title":7,"block_image":1808,"cover_image":1809,"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":766,"content":1818},[1819,1823,1827,1831,1844,1848,1852,1857,1872,1885,1890,1901,1905,1927,1932,1943,1956,1961,1965,1970,1981],{"type":769,"content":1820},[1821],{"text":1822,"type":773},"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":769,"content":1824},[1825],{"text":1826,"type":773},"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":795,"attrs":1828,"content":1829},{"level":797},[1830],{"text":1785,"type":773},{"type":769,"content":1832},[1833,1835,1842],{"text":1834,"type":773},"According to the ",{"text":1836,"type":773,"marks":1837},"Mayo Clinic",[1838],{"type":784,"attrs":1839},{"href":1840,"uuid":48,"anchor":48,"custom":1841,"target":787,"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":1843,"type":773},", 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":769,"content":1845},[1846],{"text":1847,"type":773},"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":769,"content":1849},[1850],{"text":1851,"type":773},"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":795,"attrs":1853,"content":1854},{"level":797},[1855],{"text":1856,"type":773},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1858,"attrs":1859},"blok",{"id":1860,"body":1861},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1862],{"url":1863,"_uid":1865,"image":1866,"component":1870,"copyright_details":1871},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1867,"alt":1868,"name":7,"focus":48,"title":1868,"filename":1869,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":769,"content":1873},[1874,1876,1883],{"text":1875,"type":773},"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":1877,"type":773,"marks":1878},"burn more calories",[1879],{"type":784,"attrs":1880},{"href":1881,"uuid":48,"anchor":48,"custom":1882,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1884,"type":773}," even after you’re done working out.",{"type":795,"attrs":1886,"content":1887},{"level":797},[1888],{"text":1889,"type":773},"Kickboxing Is A Full Body Workout",{"type":1858,"attrs":1891},{"id":1860,"body":1892},[1893],{"url":1894,"_uid":1895,"image":1896,"component":1870,"copyright_details":1900},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1897,"alt":1898,"name":7,"focus":48,"title":1898,"filename":1899,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":769,"content":1902},[1903],{"text":1904,"type":773},"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":769,"content":1906},[1907,1909,1916,1918,1925],{"text":1908,"type":773},"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":1910,"type":773,"marks":1911},"all-level lower body workout",[1912],{"type":784,"attrs":1913},{"href":1914,"uuid":48,"anchor":48,"custom":1915,"target":787,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1917,"type":773}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1919,"type":773,"marks":1920},"upper body workout",[1921],{"type":784,"attrs":1922},{"href":1923,"uuid":48,"anchor":48,"custom":1924,"target":787,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1926,"type":773}," led by Flo Master.",{"type":795,"attrs":1928,"content":1929},{"level":797},[1930],{"text":1931,"type":773},"Boxing Can Be Low-Impact",{"type":1858,"attrs":1933},{"id":1860,"body":1934},[1935],{"url":1936,"_uid":1937,"image":1938,"component":1870,"copyright_details":1942},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1939,"alt":1940,"name":7,"focus":48,"title":1940,"filename":1941,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":769,"content":1944},[1945,1947,1954],{"text":1946,"type":773},"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":1948,"type":773,"marks":1949},"shadowboxing",[1950],{"type":784,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1955,"type":773}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":795,"attrs":1957,"content":1958},{"level":797},[1959],{"text":1960,"type":773},"Kick Boring Cardio To The Curb",{"type":769,"content":1962},[1963],{"text":1964,"type":773},"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":795,"attrs":1966,"content":1967},{"level":797},[1968],{"text":1969,"type":773},"Train Like a Fighter",{"type":769,"content":1971},[1972,1974,1979],{"text":1973,"type":773},"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":1735,"type":773,"marks":1975},[1976],{"type":784,"attrs":1977},{"href":1739,"uuid":48,"anchor":48,"custom":1978,"target":787,"linktype":13},{},{"text":1980,"type":773}," 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":769,"content":1982},[1983],{"text":1984,"type":773},"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":1986,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1991,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1987,"component":118,"meta_info":1988,"meta_title":7,"block_image":1989,"cover_image":1990,"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":1995,"title":1996,"plugin":43,"description":1997},"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":1999,"alt":2000,"name":7,"focus":48,"title":2000,"filename":2001,"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,[1768],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2011,"created_at":2012,"published_at":2013,"updated_at":2014,"id":2015,"uuid":2016,"content":2017,"slug":2243,"full_slug":2244,"sort_by_date":48,"position":2245,"tag_list":2246,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":2247,"first_published_at":2248,"release_id":48,"lang":60,"path":1524,"alternates":2249,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2018,"faqs":2019,"title":2011,"topic":2040,"author":2055,"content":2056,"category":2227,"schedule":2235,"component":1507,"meta_info":2236,"cover_image":2239,"description":2238,"contributors":2242},"d9342cbc-2f33-448b-95cb-d9141a391216",[2020,2024,2028,2032,2036],{"_uid":2021,"answer":2022,"question":2023,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2025,"answer":2026,"question":2027,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2029,"answer":2030,"question":2031,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2033,"answer":2034,"question":2035,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2037,"answer":2038,"question":2039,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2041,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2053,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2054,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2042,"component":39,"meta_info":2050,"block_image":2051,"cover_image":2052,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2043,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2048,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2049,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2044,"component":118,"meta_info":2045,"meta_title":7,"block_image":2046,"cover_image":2047,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":766,"content":2057},[2058,2071,2075,2088,2092,2096,2108,2112,2116,2120,2137,2141,2145,2149,2165,2169,2174,2187,2191,2201,2213,2217],{"type":769,"content":2059},[2060,2062,2069],{"text":2061,"type":773},"FightCamp Trainer ",{"text":2063,"type":773,"marks":2064},"Coach PJ",[2065],{"type":784,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"custom":2068,"target":787,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2070,"type":773}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":769,"content":2072},[2073],{"text":2074,"type":773},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":1858,"attrs":2076},{"id":2077,"body":2078},"d975e679-f879-4a04-b019-c5eb66b48e99",[2079],{"_uid":2080,"link":2081,"image":2083,"title":2085,"component":2087},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2082,"linktype":13,"fieldtype":14,"cached_url":2082},"https://youtu.be/G-4nuJefUcE",{"id":2084,"alt":2085,"name":7,"focus":48,"title":2085,"filename":2086,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":795,"attrs":2089,"content":2090},{"level":797},[2091],{"text":2023,"type":773},{"type":769,"content":2093},[2094],{"text":2095,"type":773},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":1858,"attrs":2097},{"id":2098,"body":2099},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2100],{"url":2101,"_uid":2102,"image":2103,"component":1870,"copyright_details":2107},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2104,"alt":2105,"name":7,"focus":48,"title":2105,"filename":2106,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":769,"content":2109},[2110],{"text":2111,"type":773},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":795,"attrs":2113,"content":2114},{"level":797},[2115],{"text":2027,"type":773},{"type":769,"content":2117},[2118],{"text":2119,"type":773},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":1858,"attrs":2121},{"id":2098,"body":2122},[2123],{"url":2124,"_uid":2125,"image":2126,"component":1870,"copyright_details":2130},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2127,"alt":2128,"name":7,"focus":48,"title":2128,"filename":2129,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2131],{"_uid":2132,"link":2133,"title":2135,"component":2136},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2134,"linktype":13,"fieldtype":14,"cached_url":2134},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":769,"content":2138},[2139],{"text":2140,"type":773},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":795,"attrs":2142,"content":2143},{"level":797},[2144],{"text":2031,"type":773},{"type":769,"content":2146},[2147],{"text":2148,"type":773},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":1858,"attrs":2150},{"id":2098,"body":2151},[2152],{"url":2153,"_uid":2154,"image":2155,"component":1870,"copyright_details":2159},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2156,"alt":2157,"name":7,"focus":48,"title":2157,"filename":2158,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2160],{"_uid":2161,"link":2162,"title":2164,"component":2136},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2163,"linktype":13,"fieldtype":14,"cached_url":2163},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":769,"content":2166},[2167],{"text":2168,"type":773},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":795,"attrs":2170,"content":2171},{"level":797},[2172],{"text":2173,"type":773},"Levels & Abilities",{"type":769,"content":2175},[2176,2178,2185],{"text":2177,"type":773},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2179,"type":773,"marks":2180},"sweet science",[2181],{"type":784,"attrs":2182},{"href":2183,"uuid":48,"anchor":48,"custom":2184,"target":787,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2186,"type":773},". ",{"type":795,"attrs":2188,"content":2189},{"level":797},[2190],{"text":2039,"type":773},{"type":1858,"attrs":2192},{"id":2098,"body":2193},[2194],{"url":2195,"_uid":2196,"image":2197,"component":1870,"copyright_details":2200},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2198,"alt":2105,"name":7,"focus":48,"title":2105,"filename":2199,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":769,"content":2202},[2203,2205,2211],{"text":2204,"type":773},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2206,"type":773,"marks":2207},"FightCamp app",[2208],{"type":784,"attrs":2209},{"href":1446,"uuid":48,"anchor":48,"custom":2210,"target":787,"linktype":13},{},{"text":2212,"type":773},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":795,"attrs":2214,"content":2215},{"level":797},[2216],{"text":1969,"type":773},{"type":769,"content":2218},[2219,2220,2225],{"text":1973,"type":773},{"text":1735,"type":773,"marks":2221},[2222],{"type":784,"attrs":2223},{"href":1739,"uuid":48,"anchor":48,"custom":2224,"target":787,"linktype":13},{},{"text":2226,"type":773}," 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":2228,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2233,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2234,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2229,"component":118,"meta_info":2230,"meta_title":7,"block_image":2231,"cover_image":2232,"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},[],[],"2022-12-29 00:00",{"_uid":2237,"title":2011,"plugin":43,"description":2238},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2240,"alt":2011,"name":7,"focus":48,"title":2011,"filename":2241,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1768],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2251,"created_at":2252,"published_at":2253,"updated_at":2254,"id":2255,"uuid":2256,"content":2257,"slug":2657,"full_slug":2658,"sort_by_date":48,"position":2659,"tag_list":2660,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":2661,"first_published_at":2662,"release_id":48,"lang":60,"path":1524,"alternates":2663,"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":2258,"faqs":2259,"title":2251,"topic":2264,"author":1561,"content":2279,"category":2638,"schedule":2646,"component":1507,"meta_info":2647,"cover_image":2651,"description":2655,"contributors":2656},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2260],{"_uid":2261,"answer":2262,"question":2263,"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":2265,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2277,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2266,"component":39,"meta_info":2274,"block_image":2275,"cover_image":2276,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2267,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2272,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2268,"component":118,"meta_info":2269,"meta_title":7,"block_image":2270,"cover_image":2271,"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":766,"content":2280},[2281,2285,2289,2293,2306,2338,2342,2347,2351,2355,2360,2364,2384,2389,2393,2419,2423,2428,2432,2452,2457,2461,2481,2486,2490,2521,2526,2529,2549,2554,2558,2578,2583,2587,2607,2620,2625,2634],{"type":769,"content":2282},[2283],{"text":2284,"type":773},"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":769,"content":2286},[2287],{"text":2288,"type":773},"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":769,"content":2290},[2291],{"text":2292,"type":773},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":769,"content":2294},[2295,2297,2304],{"text":2296,"type":773},"With consistent resistance training and ",{"text":2298,"type":773,"marks":2299},"healthy nutrition",[2300],{"type":784,"attrs":2301},{"href":2302,"uuid":48,"anchor":48,"custom":2303,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2305,"type":773},", women can develop strong arm muscles that will empower you to:",{"type":813,"content":2307},[2308,2314,2320,2326,2332],{"type":816,"content":2309},[2310],{"type":769,"content":2311},[2312],{"text":2313,"type":773},"Throw a solid punch",{"type":816,"content":2315},[2316],{"type":769,"content":2317},[2318],{"text":2319,"type":773},"Carry your kids or fur babies",{"type":816,"content":2321},[2322],{"type":769,"content":2323},[2324],{"text":2325,"type":773},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":816,"content":2327},[2328],{"type":769,"content":2329},[2330],{"text":2331,"type":773},"Feel confident in every tank top and sleeveless dress",{"type":816,"content":2333},[2334],{"type":769,"content":2335},[2336],{"text":2337,"type":773},"Haul all those bags from the car to the house in one trip ",{"type":769,"content":2339},[2340],{"text":2341,"type":773},"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":795,"attrs":2343,"content":2344},{"level":797},[2345],{"text":2346,"type":773},"Arm Exercises for Women",{"type":769,"content":2348},[2349],{"text":2350,"type":773},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":769,"content":2352},[2353],{"text":2354,"type":773},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":795,"attrs":2356,"content":2357},{"level":808},[2358],{"text":2359,"type":773},"1. Plank With Bicep Curl",{"type":769,"content":2361},[2362],{"text":2363,"type":773},"Target Muscles: Biceps & Core",{"type":813,"content":2365},[2366,2372,2378],{"type":816,"content":2367},[2368],{"type":769,"content":2369},[2370],{"text":2371,"type":773},"Begin in plank position, holding two dumbbells on the floor",{"type":816,"content":2373},[2374],{"type":769,"content":2375},[2376],{"text":2377,"type":773},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":816,"content":2379},[2380],{"type":769,"content":2381},[2382],{"text":2383,"type":773},"Maintain plank position and repeat with the other arm",{"type":795,"attrs":2385,"content":2386},{"level":808},[2387],{"text":2388,"type":773},"2. Overhead Tricep Extension",{"type":769,"content":2390},[2391],{"text":2392,"type":773},"Target Muscles: Triceps",{"type":813,"content":2394},[2395,2401,2407,2413],{"type":816,"content":2396},[2397],{"type":769,"content":2398},[2399],{"text":2400,"type":773},"Hold the weight overhead with both hands",{"type":816,"content":2402},[2403],{"type":769,"content":2404},[2405],{"text":2406,"type":773},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":816,"content":2408},[2409],{"type":769,"content":2410},[2411],{"text":2412,"type":773},"Straighten your elbows and extend the weight overhead",{"type":816,"content":2414},[2415],{"type":769,"content":2416},[2417],{"text":2418,"type":773},"Hold the fully extended position for a moment, then repeat slowly",{"type":769,"content":2420},[2421],{"text":2422,"type":773},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":795,"attrs":2424,"content":2425},{"level":808},[2426],{"text":2427,"type":773},"3. Upright Row ",{"type":769,"content":2429},[2430],{"text":2431,"type":773},"Target Muscles: Traps & Deltoids",{"type":813,"content":2433},[2434,2440,2446],{"type":816,"content":2435},[2436],{"type":769,"content":2437},[2438],{"text":2439,"type":773},"Begin standing with your feet hip-width apart",{"type":816,"content":2441},[2442],{"type":769,"content":2443},[2444],{"text":2445,"type":773},"Lift your barbell or dumbbells straight up toward your chin",{"type":816,"content":2447},[2448],{"type":769,"content":2449},[2450],{"text":2451,"type":773},"Pause at the top of the lift, lower, and repeat",{"type":795,"attrs":2453,"content":2454},{"level":808},[2455],{"text":2456,"type":773},"4. Lateral Arm Raise",{"type":769,"content":2458},[2459],{"text":2460,"type":773},"Target Muscles: Triceps & Shoulders",{"type":813,"content":2462},[2463,2469,2475],{"type":816,"content":2464},[2465],{"type":769,"content":2466},[2467],{"text":2468,"type":773},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":816,"content":2470},[2471],{"type":769,"content":2472},[2473],{"text":2474,"type":773},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":816,"content":2476},[2477],{"type":769,"content":2478},[2479],{"text":2480,"type":773},"Lower and repeat",{"type":795,"attrs":2482,"content":2483},{"level":808},[2484],{"text":2485,"type":773},"5. Dumbbell Bench Press",{"type":769,"content":2487},[2488],{"text":2489,"type":773},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":813,"content":2491},[2492,2498,2504,2515],{"type":816,"content":2493},[2494],{"type":769,"content":2495},[2496],{"text":2497,"type":773},"Begin laying on a bench with your feet flat on the floor",{"type":816,"content":2499},[2500],{"type":769,"content":2501},[2502],{"text":2503,"type":773},"Lift the dumbbells to chest height, with your hands facing forward",{"type":816,"content":2505},[2506],{"type":769,"content":2507},[2508,2510],{"text":2509,"type":773},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2511,"type":773,"marks":2512},"(don’t let the dumbbells touch)",[2513],{"type":2514},"italic",{"type":816,"content":2516},[2517],{"type":769,"content":2518},[2519],{"text":2520,"type":773},"Lower your arms and repeat",{"type":795,"attrs":2522,"content":2523},{"level":808},[2524],{"text":2525,"type":773},"6. Tricep Dips",{"type":769,"content":2527},[2528],{"text":2392,"type":773},{"type":813,"content":2530},[2531,2537,2543],{"type":816,"content":2532},[2533],{"type":769,"content":2534},[2535],{"text":2536,"type":773},"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":816,"content":2538},[2539],{"type":769,"content":2540},[2541],{"text":2542,"type":773},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":816,"content":2544},[2545],{"type":769,"content":2546},[2547],{"text":2548,"type":773},"Push yourself back up until your arms are almost straight, and repeat",{"type":795,"attrs":2550,"content":2551},{"level":808},[2552],{"text":2553,"type":773},"7. Decline Push-Up",{"type":769,"content":2555},[2556],{"text":2557,"type":773},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":813,"content":2559},[2560,2566,2572],{"type":816,"content":2561},[2562],{"type":769,"content":2563},[2564],{"text":2565,"type":773},"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":816,"content":2567},[2568],{"type":769,"content":2569},[2570],{"text":2571,"type":773},"Brace your core and glutes, and lower yourself down into a push-up",{"type":816,"content":2573},[2574],{"type":769,"content":2575},[2576],{"text":2577,"type":773},"Extend your elbows to push yourself up, and repeat",{"type":795,"attrs":2579,"content":2580},{"level":808},[2581],{"text":2582,"type":773},"8. Diamond Push-Up",{"type":769,"content":2584},[2585],{"text":2586,"type":773},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":813,"content":2588},[2589,2595,2601],{"type":816,"content":2590},[2591],{"type":769,"content":2592},[2593],{"text":2594,"type":773},"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":816,"content":2596},[2597],{"type":769,"content":2598},[2599],{"text":2600,"type":773},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":816,"content":2602},[2603],{"type":769,"content":2604},[2605],{"text":2606,"type":773},"Push yourself back up and repeat",{"type":769,"content":2608},[2609,2611,2618],{"text":2610,"type":773},"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":2612,"type":773,"marks":2613},"FightCamp Community",[2614],{"type":784,"attrs":2615},{"href":2616,"uuid":48,"anchor":48,"custom":2617,"target":787,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2619,"type":773}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":795,"attrs":2621,"content":2622},{"level":797},[2623],{"text":2624,"type":773},"Train Like a Woman",{"type":769,"content":2626},[2627,2628,2633],{"text":1973,"type":773},{"text":1735,"type":773,"marks":2629},[2630],{"type":784,"attrs":2631},{"href":1739,"uuid":48,"anchor":48,"custom":2632,"target":787,"linktype":13},{},{"text":1980,"type":773},{"type":769,"content":2635},[2636],{"text":2637,"type":773},"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":2639,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2644,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2645,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2640,"component":118,"meta_info":2641,"meta_title":7,"block_image":2642,"cover_image":2643,"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":2648,"title":2649,"plugin":43,"description":2650},"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":2652,"alt":2653,"name":7,"focus":7,"title":2653,"filename":2654,"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,[1768],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2665,"created_at":2666,"published_at":2667,"updated_at":2668,"id":2669,"uuid":2670,"content":2671,"slug":3005,"full_slug":3006,"sort_by_date":48,"position":3007,"tag_list":3008,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":3009,"first_published_at":3010,"release_id":48,"lang":60,"path":1524,"alternates":3011,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2672,"faqs":2673,"title":2665,"topic":2686,"author":2701,"content":2702,"category":2986,"schedule":2994,"component":1507,"meta_info":2995,"cover_image":2999,"description":3003,"contributors":3004},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2674,2678,2682],{"_uid":2675,"answer":2676,"question":2677,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2679,"answer":2680,"question":2681,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2683,"answer":2684,"question":2685,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2687,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2699,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2688,"component":39,"meta_info":2696,"block_image":2697,"cover_image":2698,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2689,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2694,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2690,"component":118,"meta_info":2691,"meta_title":7,"block_image":2692,"cover_image":2693,"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":766,"content":2703},[2704,2718,2722,2734,2739,2744,2774,2779,2806,2811,2833,2838,2860,2865,2887,2892,2919,2924,2940,2944,2968,2972,2983],{"type":769,"content":2705},[2706,2708,2716],{"text":2707,"type":773},"Post-workout ",{"text":2709,"type":773,"marks":2710},"stretches",[2711,2715],{"type":784,"attrs":2712},{"href":2713,"uuid":48,"anchor":48,"custom":2714,"target":787,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1742},{"text":2717,"type":773}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":795,"attrs":2719,"content":2720},{"level":797},[2721],{"text":2677,"type":773},{"type":769,"content":2723},[2724,2732],{"text":2725,"type":773,"marks":2726},"Research",[2727,2731],{"type":784,"attrs":2728},{"href":2729,"uuid":48,"anchor":48,"custom":2730,"target":787,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1742},{"text":2733,"type":773}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":795,"attrs":2735,"content":2736},{"level":797},[2737],{"text":2738,"type":773},"7 Stretches to Help You Recover Post-Workout",{"type":795,"attrs":2740,"content":2741},{"level":808},[2742],{"text":2743,"type":773},"Shoulder Flossing",{"type":2745,"attrs":2746,"content":2749},"ordered_list",{"order":2747},{"order":2748},1,[2750,2756,2762,2768],{"type":816,"content":2751},[2752],{"type":769,"content":2753},[2754],{"text":2755,"type":773},"Start in a standing position.",{"type":816,"content":2757},[2758],{"type":769,"content":2759},[2760],{"text":2761,"type":773},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":816,"content":2763},[2764],{"type":769,"content":2765},[2766],{"text":2767,"type":773},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":816,"content":2769},[2770],{"type":769,"content":2771},[2772],{"text":2773,"type":773},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":795,"attrs":2775,"content":2776},{"level":808},[2777],{"text":2778,"type":773},"World's Greatest Stretch ",{"type":2745,"attrs":2780,"content":2781},{"order":2748},[2782,2788,2794,2800],{"type":816,"content":2783},[2784],{"type":769,"content":2785},[2786],{"text":2787,"type":773},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":816,"content":2789},[2790],{"type":769,"content":2791},[2792],{"text":2793,"type":773},"Next to the left hand, raise the left hand to the sky. ",{"type":816,"content":2795},[2796],{"type":769,"content":2797},[2798],{"text":2799,"type":773},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":816,"content":2801},[2802],{"type":769,"content":2803},[2804],{"text":2805,"type":773},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":795,"attrs":2807,"content":2808},{"level":808},[2809],{"text":2810,"type":773},"Kneeling Quad/Hip Flexor Stretch",{"type":2745,"attrs":2812,"content":2814},{"order":2813},{"order":2748},[2815,2821,2827],{"type":816,"content":2816},[2817],{"type":769,"content":2818},[2819],{"text":2820,"type":773},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":816,"content":2822},[2823],{"type":769,"content":2824},[2825],{"text":2826,"type":773},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":816,"content":2828},[2829],{"type":769,"content":2830},[2831],{"text":2832,"type":773},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":795,"attrs":2834,"content":2835},{"level":808},[2836],{"text":2837,"type":773},"Cat/Cow",{"type":2745,"attrs":2839,"content":2841},{"order":2840},{"order":2748},[2842,2848,2854],{"type":816,"content":2843},[2844],{"type":769,"content":2845},[2846],{"text":2847,"type":773},"Start on all fours, neutral spine. ",{"type":816,"content":2849},[2850],{"type":769,"content":2851},[2852],{"text":2853,"type":773},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":816,"content":2855},[2856],{"type":769,"content":2857},[2858],{"text":2859,"type":773},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":795,"attrs":2861,"content":2862},{"level":808},[2863],{"text":2864,"type":773},"Thread the Needle",{"type":2745,"attrs":2866,"content":2868},{"order":2867},{"order":2748},[2869,2875,2881],{"type":816,"content":2870},[2871],{"type":769,"content":2872},[2873],{"text":2874,"type":773},"Start on all fours. ",{"type":816,"content":2876},[2877],{"type":769,"content":2878},[2879],{"text":2880,"type":773},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":816,"content":2882},[2883],{"type":769,"content":2884},[2885],{"text":2886,"type":773},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":795,"attrs":2888,"content":2889},{"level":808},[2890],{"text":2891,"type":773},"Thread the Needle With a Twist ",{"type":2745,"attrs":2893,"content":2895},{"order":2894},{"order":2748},[2896,2901,2907,2913],{"type":816,"content":2897},[2898],{"type":769,"content":2899},[2900],{"text":2874,"type":773},{"type":816,"content":2902},[2903],{"type":769,"content":2904},[2905],{"text":2906,"type":773},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":816,"content":2908},[2909],{"type":769,"content":2910},[2911],{"text":2912,"type":773},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":816,"content":2914},[2915],{"type":769,"content":2916},[2917],{"text":2918,"type":773},"Return to the starting position.",{"type":795,"attrs":2920,"content":2921},{"level":808},[2922],{"text":2923,"type":773},"Scorpion Stretch (Prone) ",{"type":2745,"attrs":2925,"content":2927},{"order":2926},{"order":2748},[2928,2934],{"type":816,"content":2929},[2930],{"type":769,"content":2931},[2932],{"text":2933,"type":773},"Begin lying down, arms out in T. ",{"type":816,"content":2935},[2936],{"type":769,"content":2937},[2938],{"text":2939,"type":773},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":795,"attrs":2941,"content":2942},{"level":797},[2943],{"text":2685,"type":773},{"type":769,"content":2945},[2946,2948,2956,2958,2966],{"text":2947,"type":773},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2949,"type":773,"marks":2950},"range of motion improvements",[2951,2955],{"type":784,"attrs":2952},{"href":2953,"uuid":48,"anchor":48,"custom":2954,"target":787,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1742},{"text":2957,"type":773},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2959,"type":773,"marks":2960},"Studies",[2961,2965],{"type":784,"attrs":2962},{"href":2963,"uuid":48,"anchor":48,"custom":2964,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1742},{"text":2967,"type":773}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":795,"attrs":2969,"content":2970},{"level":797},[2971],{"text":1969,"type":773},{"type":769,"content":2973},[2974,2975,2981],{"text":1973,"type":773},{"text":1735,"type":773,"marks":2976},[2977,2980],{"type":784,"attrs":2978},{"href":1739,"uuid":48,"anchor":48,"custom":2979,"target":787,"linktype":13},{},{"type":1742},{"text":2982,"type":773}," 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":769,"content":2984},[2985],{"text":1984,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2987,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2992,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2993,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2988,"component":118,"meta_info":2989,"meta_title":7,"block_image":2990,"cover_image":2991,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2996,"title":2997,"plugin":43,"description":2998},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":3000,"alt":3001,"name":7,"focus":7,"title":3001,"filename":3002,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1768],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":3013,"created_at":3014,"published_at":3015,"updated_at":3016,"id":3017,"uuid":3018,"content":3019,"slug":3344,"full_slug":3345,"sort_by_date":48,"position":3346,"tag_list":3347,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":3348,"first_published_at":3015,"release_id":48,"lang":60,"path":1524,"alternates":3349,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":3020,"faqs":3021,"title":3013,"topic":3070,"author":2055,"content":3085,"category":3327,"schedule":3335,"component":1507,"meta_info":3336,"cover_image":3340,"description":3339,"contributors":3343},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[3022,3026,3030,3034,3038,3042,3046,3050,3054,3058,3062,3066],{"_uid":3023,"answer":3024,"question":3025,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":3027,"answer":3028,"question":3029,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":3031,"answer":3032,"question":3033,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":3035,"answer":3036,"question":3037,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":3039,"answer":3040,"question":3041,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":3043,"answer":3044,"question":3045,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":3047,"answer":3048,"question":3049,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":3051,"answer":3052,"question":3053,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":3055,"answer":3056,"question":3057,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":3059,"answer":3060,"question":3061,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":3063,"answer":3064,"question":3065,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":3067,"answer":3068,"question":3069,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3071,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3083,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3084,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3072,"component":39,"meta_info":3080,"block_image":3081,"cover_image":3082,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3073,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3078,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3079,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3074,"component":118,"meta_info":3075,"meta_title":7,"block_image":3076,"cover_image":3077,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":766,"content":3086},[3087,3107,3117,3129,3134,3138,3149,3153,3167,3171,3176,3179,3183,3194,3206,3210,3213,3218,3229,3241,3245,3248,3253,3264,3268,3272,3276,3279,3284,3295,3299,3303,3307,3312,3316,3324],{"type":769,"content":3088},[3089,3091,3097,3099,3105],{"text":3090,"type":773},"Out of the ",{"text":3092,"type":773,"marks":3093},"six (6) basic punches",[3094],{"type":784,"attrs":3095},{"href":3096,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":3098,"type":773}," in boxing, punch number one is the ",{"text":3100,"type":773,"marks":3101},"jab",[3102],{"type":784,"attrs":3103},{"href":3104,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":3106,"type":773},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":769,"content":3108},[3109,3111,3115],{"text":3110,"type":773},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2063,"type":773,"marks":3112},[3113],{"type":784,"attrs":3114},{"href":2067,"uuid":48,"anchor":48,"target":787,"linktype":13},{"text":3116,"type":773}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1858,"attrs":3118},{"id":3119,"body":3120},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[3121],{"_uid":3122,"link":3123,"image":3125,"title":3127,"component":2087},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":3124,"linktype":13,"fieldtype":14,"cached_url":3124},"https://youtu.be/JM-8c3EqwZg",{"id":3126,"alt":3127,"name":7,"focus":48,"title":3127,"filename":3128,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":795,"attrs":3130,"content":3131},{"level":797},[3132],{"text":3133,"type":773},"5 Most Common Jab Mistakes",{"type":795,"attrs":3135,"content":3136},{"level":808},[3137],{"text":3033,"type":773},{"type":1858,"attrs":3139},{"id":3119,"body":3140},[3141],{"url":3142,"_uid":3143,"image":3144,"component":1870,"copyright_details":3148},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":3145,"alt":3146,"name":7,"focus":48,"title":3146,"filename":3147,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":769,"content":3150},[3151],{"text":3152,"type":773},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":813,"content":3154},[3155,3161],{"type":816,"content":3156},[3157],{"type":769,"content":3158},[3159],{"text":3160,"type":773},"While extending the arm to punch",{"type":816,"content":3162},[3163],{"type":769,"content":3164},[3165],{"text":3166,"type":773},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":769,"content":3168},[3169],{"text":3170,"type":773},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":795,"attrs":3172,"content":3173},{"level":808},[3174],{"text":3175,"type":773},"How To Fix It:",{"type":769,"content":3177},[3178],{"text":3036,"type":773},{"type":795,"attrs":3180,"content":3181},{"level":808},[3182],{"text":3041,"type":773},{"type":1858,"attrs":3184},{"id":3119,"body":3185},[3186],{"url":3187,"_uid":3188,"image":3189,"component":1870,"copyright_details":3193},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":3190,"alt":3191,"name":7,"focus":48,"title":3191,"filename":3192,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":769,"content":3195},[3196,3198,3204],{"text":3197,"type":773},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":3199,"type":773,"marks":3200},"hook",[3201],{"type":784,"attrs":3202},{"href":3203,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":3205,"type":773}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":795,"attrs":3207,"content":3208},{"level":808},[3209],{"text":3175,"type":773},{"type":769,"content":3211},[3212],{"text":3044,"type":773},{"type":795,"attrs":3214,"content":3215},{"level":808},[3216],{"text":3217,"type":773},"3. Pushing the Jab",{"type":1858,"attrs":3219},{"id":3119,"body":3220},[3221],{"url":3222,"_uid":3223,"image":3224,"component":1870,"copyright_details":3228},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":3225,"alt":3226,"name":7,"focus":48,"title":3226,"filename":3227,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":769,"content":3230},[3231,3233,3239],{"text":3232,"type":773},"“Pushing the jab” means leaning into the punch. In your ",{"text":3234,"type":773,"marks":3235},"boxing stance",[3236],{"type":784,"attrs":3237},{"href":3238,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":3240,"type":773},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":795,"attrs":3242,"content":3243},{"level":808},[3244],{"text":3175,"type":773},{"type":769,"content":3246},[3247],{"text":3052,"type":773},{"type":795,"attrs":3249,"content":3250},{"level":808},[3251],{"text":3252,"type":773},"4. Flaring Your Elbows",{"type":1858,"attrs":3254},{"id":3119,"body":3255},[3256],{"url":3257,"_uid":3258,"image":3259,"component":1870,"copyright_details":3263},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":3260,"alt":3261,"name":7,"focus":48,"title":3261,"filename":3262,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":769,"content":3265},[3266],{"text":3267,"type":773},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":769,"content":3269},[3270],{"text":3271,"type":773},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":795,"attrs":3273,"content":3274},{"level":808},[3275],{"text":3175,"type":773},{"type":769,"content":3277},[3278],{"text":3060,"type":773},{"type":795,"attrs":3280,"content":3281},{"level":808},[3282],{"text":3283,"type":773},"5. Not Jabbing Enough",{"type":1858,"attrs":3285},{"id":3119,"body":3286},[3287],{"url":3288,"_uid":3289,"image":3290,"component":1870,"copyright_details":3294},{"id":7,"url":7,"linktype":1864,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":3291,"alt":3292,"name":7,"focus":48,"title":3292,"filename":3293,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":769,"content":3296},[3297],{"text":3298,"type":773},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":795,"attrs":3300,"content":3301},{"level":808},[3302],{"text":3175,"type":773},{"type":769,"content":3304},[3305],{"text":3306,"type":773},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":795,"attrs":3308,"content":3309},{"level":797},[3310],{"text":3311,"type":773},"Keep On Jabbing",{"type":769,"content":3313},[3314],{"text":3315,"type":773},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":769,"content":3317},[3318,3319,3323],{"text":1973,"type":773},{"text":1735,"type":773,"marks":3320},[3321],{"type":784,"attrs":3322},{"href":1739,"uuid":48,"anchor":48,"target":787,"linktype":13},{"text":1980,"type":773},{"type":769,"content":3325},[3326],{"text":1984,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3328,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3333,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3329,"component":118,"meta_info":3330,"meta_title":7,"block_image":3331,"cover_image":3332,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":3337,"title":3338,"plugin":43,"description":3339},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":3341,"alt":3013,"name":7,"focus":48,"title":3013,"filename":3342,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1768],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1507,"created_at":3351,"published_at":3352,"updated_at":3353,"id":3354,"uuid":3355,"content":3356,"slug":1507,"full_slug":3377,"sort_by_date":48,"position":446,"tag_list":3378,"is_startpage":9,"parent_id":3379,"meta_data":48,"group_id":3380,"first_published_at":3381,"release_id":48,"lang":60,"path":7,"alternates":3382,"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":3357,"component":3358,"meta_info":3359,"custom_content_list":3361},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3360,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3362,3367,3372],{"_uid":3363,"label":3364,"value":3365,"dev_id":3366,"component":773},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3368,"label":3369,"value":3370,"dev_id":3371,"component":773},"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":3373,"label":3374,"value":3375,"dev_id":3376,"component":773},"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",[],1785892819116]