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Today, FightCamp Trainer Aaron Swenson goes through three (3) basic footwork drills that you can use to hone your boxing defense.","What are beginner footwork basics for boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a71d2b3a-f396-435f-9f99-fccf02c6d989","- Start off in an athletic boxer’s stance with your feet shoulder-width apart on the balls of your feet\n- From here, practice transferring your weight back and forth from foot to foot\n- Keep your legs grounded\n- Stay loose and relaxed, without tension\n- Add a slight bounce to your movement\n- This should look like a slight hop forward, then a slight hop backward\n- Focus on springing on the balls of your feet\n- This is the ideal athletic stance\n- It’s easier to move around from this position and avoid punches and kicks\n- Continue this bounce for 30 seconds\n\nAdvanced Move: Feints\n- Add in feints to your boxer’s bounce\n- Feint - a fake, slight movement, pretending to throw a punch or kick","Drill 1 | Boxer’s Bounce (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"e416843e-d77a-4af3-b645-57baa3b9145d","This drill is for helping you to move in and out of range of your target\n- When you move forward, your lead foot leads\n- When you move backward, your rear foot leads\n- Anytime one foot moves a certain distance, the other foot moves the exact same distance with it\n- This is crucial for being able to punch at all times and to be balanced\n- Practice stepping in and out of range for 30 seconds\n\nKey Focus: Maintain an even distance body midline and make sure you aren’t too sideways or squared off.\n\nAdvanced Move: Punches\n- Once you get the hang of moving in and out, add punches with stepping\n- As the foot hits, the punch hits\n\nReality check: Your opponent will move, you need to be able to move to close the gap and hit them","Drill 2 | In And Out (30 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"a5b84edb-7fd7-4072-8115-42f2cc7a6187","This drill helps you learn how to move laterally around your target\n- When you move towards your rear side, your rear leg leads\n- When you move towards your lead side, your lead leg leads\n- Anytime one foot moves a certain distance, the other foot moves the exact same distance\n- This is crucial for being able to punch at all times and to be balanced\n- Practice moving laterally around the bag for 30 seconds\n\nTip: When moving laterally, never cross your feet as you cannot punch from that position","Drill 3 | Lateral Move (30 seconds)",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":684,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":685,"component":39,"meta_info":693,"meta_title":164,"block_image":694,"cover_image":695,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":86,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":723,"content":724},"doc",[725,741,755,769,776,782,795,873,877,893,898,909,913,947,951,955,977,982,993,997,1030,1034,1039,1051,1063],{"type":726,"content":727},"paragraph",[728,731,739],{"text":729,"type":730},"As in almost all sports, success starts from the ground up. Boxing and kickboxing are no different. In order to truly get the most out of your training, you need to start with your footwork. Footwork forms the foundation for boxing and kickboxing. It’s the basis for your punching and ","text",{"text":732,"type":730,"marks":733},"kicking power",[734],{"type":735,"attrs":736},"link",{"href":737,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-workout-for-kicking-power-flexibility","_blank",{"text":740,"type":730},", and proper footwork helps you in your defensive game.",{"type":726,"content":742},[743,745,751,753],{"text":744,"type":730},"In boxing and kickboxing, defense comes from head movement, ",{"text":746,"type":730,"marks":747},"blocking",[748],{"type":735,"attrs":749},{"href":750,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/4-defensive-blocking-drills-for-boxing",{"text":752,"type":730},", and footwork. Today, FightCamp Trainer Aaron Swenson goes through three (3) basic footwork drills that you can use to hone your boxing defense.",{"type":754},"hard_break",{"type":756,"attrs":757},"blok",{"id":758,"body":759},"9a29efc0-cd19-4d7d-976b-228d8be927a2",[760],{"_uid":761,"link":762,"image":764,"title":766,"component":768},"i-edb4c0f2-eb9b-46f2-b35b-bd56c453e605",{"id":7,"url":763,"linktype":13,"fieldtype":14,"cached_url":763},"https://youtu.be/2pG_tEmLej4",{"id":765,"alt":766,"name":7,"focus":48,"title":766,"filename":767,"copyright":7,"fieldtype":50},4197576,"How To Improve Your Footwork In Boxing l 3 Beginner Drills","https://a.storyblok.com/f/115220/1244x700/88dc43605b/how-to-improve-your-footwork-in-boxing-3-beginner-drills.png","image_video_link",{"type":770,"attrs":771,"content":773},"heading",{"level":772},2,[774],{"text":775,"type":730},"3 Footwork Drills For Boxing & Kickboxing",{"type":770,"attrs":777,"content":779},{"level":778},3,[780,781],{"text":674,"type":730},{"type":754},{"type":756,"attrs":783},{"id":758,"body":784},[785],{"url":786,"_uid":788,"image":789,"component":793,"copyright_details":794},{"id":7,"url":7,"linktype":787,"fieldtype":14,"cached_url":7},"story","i-14972cda-f0af-405c-9d61-d1c7d1e31dfd",{"id":790,"alt":791,"name":7,"focus":48,"title":791,"filename":792,"copyright":7,"fieldtype":50},4198237,"Aaron Swenson doing a boxer's bounce","https://a.storyblok.com/f/115220/1380x700/7235d2e5c3/boxers_bounce.png","content_image",[],{"type":796,"content":797},"bullet_list",[798,813,833,847,867],{"type":799,"content":800},"list_item",[801],{"type":726,"content":802},[803,805,811],{"text":804,"type":730},"Start off in an athletic ",{"text":806,"type":730,"marks":807},"boxer’s stance",[808],{"type":735,"attrs":809},{"href":810,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":812,"type":730}," with your feet shoulder-width apart on the balls of your feet",{"type":799,"content":814},[815,819],{"type":726,"content":816},[817],{"text":818,"type":730},"From here, practice transferring your weight back and forth from foot to foot",{"type":796,"content":820},[821,827],{"type":799,"content":822},[823],{"type":726,"content":824},[825],{"text":826,"type":730},"Keep your legs grounded",{"type":799,"content":828},[829],{"type":726,"content":830},[831],{"text":832,"type":730},"Stay loose and relaxed, without tension",{"type":799,"content":834},[835,839],{"type":726,"content":836},[837],{"text":838,"type":730},"Add a slight bounce to your movement",{"type":796,"content":840},[841],{"type":799,"content":842},[843],{"type":726,"content":844},[845],{"text":846,"type":730},"This should look like a slight hop forward, then a slight hop backward",{"type":799,"content":848},[849,853],{"type":726,"content":850},[851],{"text":852,"type":730},"Focus on springing on the balls of your feet",{"type":796,"content":854},[855,861],{"type":799,"content":856},[857],{"type":726,"content":858},[859],{"text":860,"type":730},"This is the ideal athletic stance",{"type":799,"content":862},[863],{"type":726,"content":864},[865],{"text":866,"type":730},"It’s easier to move around from this position and avoid punches and kicks",{"type":799,"content":868},[869],{"type":726,"content":870},[871],{"text":872,"type":730},"Continue this bounce for 30 seconds",{"type":726,"content":874},[875],{"text":876,"type":730},"Advanced Move: Feints",{"type":796,"content":878},[879],{"type":799,"content":880},[881,885],{"type":726,"content":882},[883],{"text":884,"type":730},"Add in feints to your boxer’s bounce",{"type":796,"content":886},[887],{"type":799,"content":888},[889],{"type":726,"content":890},[891],{"text":892,"type":730},"Feint - a fake, slight movement, pretending to throw a punch or kick",{"type":770,"attrs":894,"content":895},{"level":778},[896,897],{"text":678,"type":730},{"type":754},{"type":756,"attrs":899},{"id":758,"body":900},[901],{"url":902,"_uid":903,"image":904,"component":793,"copyright_details":908},{"id":7,"url":7,"linktype":787,"fieldtype":14,"cached_url":7},"i-2de8f9b9-c3a0-474c-ae13-6408928bc013",{"id":905,"alt":906,"name":7,"focus":48,"title":906,"filename":907,"copyright":7,"fieldtype":50},4203890,"Aaron Swenson doing an In and Out drill","https://a.storyblok.com/f/115220/1380x700/7947e095d8/in_and_out.png",[],{"type":726,"content":910},[911],{"text":912,"type":730},"This drill is for helping you to move in and out of range of your target",{"type":796,"content":914},[915,921,927,941],{"type":799,"content":916},[917],{"type":726,"content":918},[919],{"text":920,"type":730},"When you move forward, your lead foot leads",{"type":799,"content":922},[923],{"type":726,"content":924},[925],{"text":926,"type":730},"When you move backward, your rear foot leads",{"type":799,"content":928},[929,933],{"type":726,"content":930},[931],{"text":932,"type":730},"Anytime one foot moves a certain distance, the other foot moves the exact same distance with it",{"type":796,"content":934},[935],{"type":799,"content":936},[937],{"type":726,"content":938},[939],{"text":940,"type":730},"This is crucial for being able to punch at all times and to be balanced",{"type":799,"content":942},[943],{"type":726,"content":944},[945],{"text":946,"type":730},"Practice stepping in and out of range for 30 seconds",{"type":726,"content":948},[949],{"text":950,"type":730},"Key Focus: Maintain an even distance body midline, and make sure you aren’t too sideways or squared off.",{"type":726,"content":952},[953],{"text":954,"type":730},"Advanced Move: Punches",{"type":796,"content":956},[957],{"type":799,"content":958},[959,963],{"type":726,"content":960},[961],{"text":962,"type":730},"Once you get the hang of moving in and out, add punches with stepping",{"type":796,"content":964},[965,971],{"type":799,"content":966},[967],{"type":726,"content":968},[969],{"text":970,"type":730},"As the foot hits, the punch hits",{"type":799,"content":972},[973],{"type":726,"content":974},[975],{"text":976,"type":730},"Reality check: Your opponent will move, you need to be able to move to close the gap and hit them",{"type":770,"attrs":978,"content":979},{"level":778},[980,981],{"text":682,"type":730},{"type":754},{"type":756,"attrs":983},{"id":758,"body":984},[985],{"url":986,"_uid":987,"image":988,"component":793,"copyright_details":992},{"id":7,"url":7,"linktype":787,"fieldtype":14,"cached_url":7},"i-6a5366e5-da04-480d-b7c9-263a488ac208",{"id":989,"alt":990,"name":7,"focus":48,"title":990,"filename":991,"copyright":7,"fieldtype":50},4203894,"Aaron Swenson doing a lateral move drill","https://a.storyblok.com/f/115220/1380x700/2209674e36/lateral_move.png",[],{"type":726,"content":994},[995],{"text":996,"type":730},"This drill helps you learn how to move laterally around your target",{"type":796,"content":998},[999,1005,1011,1024],{"type":799,"content":1000},[1001],{"type":726,"content":1002},[1003],{"text":1004,"type":730},"When you move towards your rear side, your rear leg leads",{"type":799,"content":1006},[1007],{"type":726,"content":1008},[1009],{"text":1010,"type":730},"When you move towards your lead side, your lead leg leads",{"type":799,"content":1012},[1013,1017],{"type":726,"content":1014},[1015],{"text":1016,"type":730},"Anytime one foot moves a certain distance, the other foot moves the exact same distance",{"type":796,"content":1018},[1019],{"type":799,"content":1020},[1021],{"type":726,"content":1022},[1023],{"text":940,"type":730},{"type":799,"content":1025},[1026],{"type":726,"content":1027},[1028],{"text":1029,"type":730},"Practice moving laterally around the bag for 30 seconds",{"type":726,"content":1031},[1032],{"text":1033,"type":730},"Tip: When moving laterally, never cross your feet as you cannot punch from that position",{"type":770,"attrs":1035,"content":1036},{"level":772},[1037],{"text":1038,"type":730},"All About That Groundwork",{"type":726,"content":1040},[1041,1043,1049],{"text":1042,"type":730},"Simple and easy drills are the key when you are starting to learn boxing and kickboxing. Once you nail the basics, you can start to transform your boxing and kickboxing training to execute more complex and advanced ",{"text":1044,"type":730,"marks":1045},"boxing combinations",[1046],{"type":735,"attrs":1047},{"href":1048,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/7-day-boxing-combos-and-switch-stance-workout-program",{"text":1050,"type":730}," and movements. The most important thing to remember is to practice! Over time, these movements will become second nature, and you’ll be bouncing, shuffling, and punching like a pro!",{"type":726,"content":1052},[1053,1055,1061],{"text":1054,"type":730},"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":1056,"type":730,"marks":1057},"FightCamp App",[1058],{"type":735,"attrs":1059},{"href":1060,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1062,"type":730}," and train with real fighters from the comfort of your own home.",{"type":756,"attrs":1064},{"id":1065,"body":1066},"7035b1ff-fcea-426f-b09b-163f53d0fadd",[1067],{"url":1068,"_uid":1070,"image":1071,"component":793,"copyright_details":1076},{"id":7,"url":1069,"linktype":13,"fieldtype":14,"cached_url":1069},"https://fightcamp.app.link/GD872R25zob","i-b281848b-70ac-49d1-81fb-0dc1a9e501dc",{"id":1072,"alt":1073,"name":7,"focus":48,"title":1074,"filename":1075,"copyright":7,"fieldtype":50},3994851,"Download FightCamp_20220307_blog_ad_2","Download The FightCamp App For Free","https://a.storyblok.com/f/115220/1280x544/08edfba709/download-fightcamp_20220307_blog_ad_2.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1078,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1083,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1084,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1079,"component":118,"meta_info":1080,"meta_title":7,"block_image":1081,"cover_image":1082,"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},[],[],"2022-05-23 00:00","article",{"_uid":1088,"title":657,"plugin":43,"description":1089},"9eccfc12-da8c-48b3-8306-831b206d3e30","Boxing footwork forms the basis for all training. Here FightCamp Trainer Aaron Swenson leads you through 3 beginner footwork drills for kickboxing defense.",{"id":1091,"alt":657,"name":7,"focus":48,"title":657,"filename":1092,"copyright":7,"fieldtype":50},4197587,"https://a.storyblok.com/f/115220/2400x990/5dab81b1de/beginner-footwork-basics-tutorial-for-boxing-kickboxing.png",[],"beginner-footwork-basics-tutorial-for-boxing-kickboxing","blogs/beginner-footwork-basics-tutorial-for-boxing-kickboxing",-4100,[1098],"featured",60887917,"9c61c69c-5491-4fcc-be73-f75c4b1147c6","2022-05-24T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1105],[1106,1309,1494,1908,2084,2431],{"name":1107,"created_at":1108,"published_at":1109,"updated_at":1110,"id":1111,"uuid":1112,"content":1113,"slug":1303,"full_slug":1304,"sort_by_date":48,"position":1305,"tag_list":1306,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":1307,"first_published_at":1109,"release_id":48,"lang":60,"path":1102,"alternates":1308,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1114,"faqs":1115,"title":1107,"topic":1120,"author":1135,"content":1136,"category":1284,"schedule":1292,"component":1086,"meta_info":1293,"cover_image":1297,"description":1301,"contributors":1302},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1116],{"_uid":1117,"answer":1118,"question":1119,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1121,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1133,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1134,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1122,"component":39,"meta_info":1130,"block_image":1131,"cover_image":1132,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1123,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1128,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1129,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1124,"component":118,"meta_info":1125,"meta_title":7,"block_image":1126,"cover_image":1127,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1137},[1138,1142,1147,1152,1177,1182,1205,1210,1224,1229,1243,1248,1252,1257,1261,1266,1280],{"type":726,"content":1139},[1140],{"text":1141,"type":730},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":770,"attrs":1143,"content":1144},{"level":772},[1145],{"text":1146,"type":730},"5 Ways to Shake Up Your Cardio",{"type":770,"attrs":1148,"content":1149},{"level":778},[1150],{"text":1151,"type":730},"Swimming",{"type":726,"content":1153},[1154,1156,1165,1167,1175],{"text":1155,"type":730},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1157,"type":730,"marks":1158},"Flo Master’s",[1159,1163],{"type":735,"attrs":1160},{"href":1161,"uuid":48,"anchor":48,"custom":1162,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1164},"underline",{"text":1166,"type":730}," favorite forms of ",{"text":1168,"type":730,"marks":1169},"active recovery",[1170,1174],{"type":735,"attrs":1171},{"href":1172,"uuid":48,"anchor":48,"custom":1173,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1164},{"text":1176,"type":730}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":770,"attrs":1178,"content":1179},{"level":778},[1180],{"text":1181,"type":730},"Tabata Bag Drills",{"type":726,"content":1183},[1184,1186,1194,1196,1203],{"text":1185,"type":730},"One great way to get your anaerobic endurance up is with ",{"text":1187,"type":730,"marks":1188},"Tabata",[1189,1193],{"type":735,"attrs":1190},{"href":1191,"uuid":48,"anchor":48,"custom":1192,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1164},{"text":1195,"type":730}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1056,"type":730,"marks":1197},[1198,1202],{"type":735,"attrs":1199},{"href":1200,"uuid":48,"anchor":48,"custom":1201,"target":738,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1164},{"text":1204,"type":730}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":770,"attrs":1206,"content":1207},{"level":778},[1208],{"text":1209,"type":730},"Footwork Heavy Sports",{"type":726,"content":1211},[1212,1214,1222],{"text":1213,"type":730},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1215,"type":730,"marks":1216},"dancing",[1217,1221],{"type":735,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"custom":1220,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1164},{"text":1223,"type":730}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":770,"attrs":1225,"content":1226},{"level":778},[1227],{"text":1228,"type":730},"Hiking",{"type":726,"content":1230},[1231,1233,1241],{"text":1232,"type":730},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1234,"type":730,"marks":1235},"healthy snacks",[1236,1240],{"type":735,"attrs":1237},{"href":1238,"uuid":48,"anchor":48,"custom":1239,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1164},{"text":1242,"type":730},"! ",{"type":770,"attrs":1244,"content":1245},{"level":778},[1246],{"text":1247,"type":730},"Shadowboxing Punchouts",{"type":726,"content":1249},[1250],{"text":1251,"type":730},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":770,"attrs":1253,"content":1254},{"level":772},[1255],{"text":1256,"type":730},"Shaking Up Your Cardio",{"type":726,"content":1258},[1259],{"text":1260,"type":730},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":770,"attrs":1262,"content":1263},{"level":772},[1264],{"text":1265,"type":730},"Train Like a Fighter",{"type":726,"content":1267},[1268,1270,1278],{"text":1269,"type":730},"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":1271,"type":730,"marks":1272},"FightCamp",[1273,1277],{"type":735,"attrs":1274},{"href":1275,"uuid":48,"anchor":48,"custom":1276,"target":738,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1164},{"text":1279,"type":730}," 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":726,"content":1281},[1282],{"text":1283,"type":730},"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":1285,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1290,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1291,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1286,"component":118,"meta_info":1287,"meta_title":7,"block_image":1288,"cover_image":1289,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1294,"title":1295,"plugin":43,"description":1296},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1298,"alt":1299,"name":7,"focus":7,"title":1299,"filename":1300,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1098],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1310,"created_at":1311,"published_at":1312,"updated_at":1313,"id":1314,"uuid":1315,"content":1316,"slug":1487,"full_slug":1488,"sort_by_date":48,"position":1489,"tag_list":1490,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":1491,"first_published_at":1492,"release_id":48,"lang":60,"path":1102,"alternates":1493,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1317,"faqs":1318,"title":1335,"topic":1336,"author":1351,"content":1352,"category":1471,"schedule":1479,"component":1086,"meta_info":1480,"cover_image":1483,"description":1482,"contributors":1486},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1319,1323,1327,1331],{"_uid":1320,"answer":1321,"question":1322,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1324,"answer":1325,"question":1326,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1328,"answer":1329,"question":1330,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1332,"answer":1333,"question":1334,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1337,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1349,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1338,"component":39,"meta_info":1346,"block_image":1347,"cover_image":1348,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1339,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1344,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1340,"component":118,"meta_info":1341,"meta_title":7,"block_image":1342,"cover_image":1343,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":723,"content":1353},[1354,1367,1372,1377,1389,1392,1397,1408,1411,1416,1427,1431,1435,1440,1453,1457,1467],{"type":726,"content":1355},[1356,1358,1365],{"text":1357,"type":730},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1359,"type":730,"marks":1360},"shadowboxing",[1361],{"type":735,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"custom":1364,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1366,"type":730}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":770,"attrs":1368,"content":1369},{"level":772},[1370],{"text":1371,"type":730},"Why You Should Practice Shadowboxing With Hand Weights",{"type":770,"attrs":1373,"content":1374},{"level":778},[1375],{"text":1376,"type":730},"1. Speed",{"type":756,"attrs":1378},{"id":1379,"body":1380},"58589914-3cf9-454d-8369-7218c807f59a",[1381],{"url":1382,"_uid":1383,"image":1384,"component":793,"copyright_details":1388},{"id":7,"url":7,"linktype":787,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1385,"alt":1386,"name":7,"focus":48,"title":1386,"filename":1387,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":726,"content":1390},[1391],{"text":1325,"type":730},{"type":770,"attrs":1393,"content":1394},{"level":778},[1395],{"text":1396,"type":730},"2. Arm Endurance",{"type":756,"attrs":1398},{"id":1379,"body":1399},[1400],{"url":1401,"_uid":1402,"image":1403,"component":793,"copyright_details":1407},{"id":7,"url":7,"linktype":787,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1404,"alt":1405,"name":7,"focus":48,"title":1405,"filename":1406,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":726,"content":1409},[1410],{"text":1329,"type":730},{"type":770,"attrs":1412,"content":1413},{"level":778},[1414],{"text":1415,"type":730},"3. Cardiovascular Conditioning",{"type":756,"attrs":1417},{"id":1379,"body":1418},[1419],{"url":1420,"_uid":1421,"image":1422,"component":793,"copyright_details":1426},{"id":7,"url":7,"linktype":787,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1423,"alt":1424,"name":7,"focus":48,"title":1424,"filename":1425,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":726,"content":1428},[1429],{"text":1430,"type":730},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":726,"content":1432},[1433],{"text":1434,"type":730},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":770,"attrs":1436,"content":1437},{"level":772},[1438],{"text":1439,"type":730},"Amp Up Your Training",{"type":726,"content":1441},[1442,1444,1451],{"text":1443,"type":730},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1445,"type":730,"marks":1446},"FightCamp Facebook Community",[1447],{"type":735,"attrs":1448},{"href":1449,"uuid":48,"anchor":48,"custom":1450,"target":738,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1452,"type":730}," and let me know.",{"type":770,"attrs":1454,"content":1455},{"level":772},[1456],{"text":1265,"type":730},{"type":726,"content":1458},[1459,1460,1465],{"text":1269,"type":730},{"text":1271,"type":730,"marks":1461},[1462],{"type":735,"attrs":1463},{"href":1275,"uuid":48,"anchor":48,"custom":1464,"target":738,"linktype":13},{},{"text":1466,"type":730}," 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":726,"content":1468},[1469],{"text":1470,"type":730},"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":1472,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1477,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1478,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1473,"component":118,"meta_info":1474,"meta_title":7,"block_image":1475,"cover_image":1476,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1481,"title":1335,"plugin":43,"description":1482},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1484,"alt":1310,"name":7,"focus":48,"title":1310,"filename":1485,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1098],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1495,"created_at":1496,"published_at":1497,"updated_at":1498,"id":1499,"uuid":1500,"content":1501,"slug":1901,"full_slug":1902,"sort_by_date":48,"position":1903,"tag_list":1904,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":1905,"first_published_at":1906,"release_id":48,"lang":60,"path":1102,"alternates":1907,"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":1502,"faqs":1503,"title":1495,"topic":1508,"author":1523,"content":1524,"category":1882,"schedule":1890,"component":1086,"meta_info":1891,"cover_image":1895,"description":1899,"contributors":1900},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1504],{"_uid":1505,"answer":1506,"question":1507,"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":1509,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1521,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1522,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1510,"component":39,"meta_info":1518,"block_image":1519,"cover_image":1520,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1511,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1516,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1517,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1512,"component":118,"meta_info":1513,"meta_title":7,"block_image":1514,"cover_image":1515,"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":723,"content":1525},[1526,1530,1534,1538,1551,1583,1587,1592,1596,1600,1605,1609,1629,1634,1638,1664,1668,1673,1677,1697,1702,1706,1726,1731,1735,1766,1771,1774,1794,1799,1803,1823,1828,1832,1852,1865,1870,1879],{"type":726,"content":1527},[1528],{"text":1529,"type":730},"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":726,"content":1531},[1532],{"text":1533,"type":730},"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":726,"content":1535},[1536],{"text":1537,"type":730},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":726,"content":1539},[1540,1542,1549],{"text":1541,"type":730},"With consistent resistance training and ",{"text":1543,"type":730,"marks":1544},"healthy nutrition",[1545],{"type":735,"attrs":1546},{"href":1547,"uuid":48,"anchor":48,"custom":1548,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1550,"type":730},", women can develop strong arm muscles that will empower you to:",{"type":796,"content":1552},[1553,1559,1565,1571,1577],{"type":799,"content":1554},[1555],{"type":726,"content":1556},[1557],{"text":1558,"type":730},"Throw a solid punch",{"type":799,"content":1560},[1561],{"type":726,"content":1562},[1563],{"text":1564,"type":730},"Carry your kids or fur babies",{"type":799,"content":1566},[1567],{"type":726,"content":1568},[1569],{"text":1570,"type":730},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":799,"content":1572},[1573],{"type":726,"content":1574},[1575],{"text":1576,"type":730},"Feel confident in every tank top and sleeveless dress",{"type":799,"content":1578},[1579],{"type":726,"content":1580},[1581],{"text":1582,"type":730},"Haul all those bags from the car to the house in one trip ",{"type":726,"content":1584},[1585],{"text":1586,"type":730},"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":770,"attrs":1588,"content":1589},{"level":772},[1590],{"text":1591,"type":730},"Arm Exercises for Women",{"type":726,"content":1593},[1594],{"text":1595,"type":730},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":726,"content":1597},[1598],{"text":1599,"type":730},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":770,"attrs":1601,"content":1602},{"level":778},[1603],{"text":1604,"type":730},"1. Plank With Bicep Curl",{"type":726,"content":1606},[1607],{"text":1608,"type":730},"Target Muscles: Biceps & Core",{"type":796,"content":1610},[1611,1617,1623],{"type":799,"content":1612},[1613],{"type":726,"content":1614},[1615],{"text":1616,"type":730},"Begin in plank position, holding two dumbbells on the floor",{"type":799,"content":1618},[1619],{"type":726,"content":1620},[1621],{"text":1622,"type":730},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":799,"content":1624},[1625],{"type":726,"content":1626},[1627],{"text":1628,"type":730},"Maintain plank position and repeat with the other arm",{"type":770,"attrs":1630,"content":1631},{"level":778},[1632],{"text":1633,"type":730},"2. Overhead Tricep Extension",{"type":726,"content":1635},[1636],{"text":1637,"type":730},"Target Muscles: Triceps",{"type":796,"content":1639},[1640,1646,1652,1658],{"type":799,"content":1641},[1642],{"type":726,"content":1643},[1644],{"text":1645,"type":730},"Hold the weight overhead with both hands",{"type":799,"content":1647},[1648],{"type":726,"content":1649},[1650],{"text":1651,"type":730},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":799,"content":1653},[1654],{"type":726,"content":1655},[1656],{"text":1657,"type":730},"Straighten your elbows and extend the weight overhead",{"type":799,"content":1659},[1660],{"type":726,"content":1661},[1662],{"text":1663,"type":730},"Hold the fully extended position for a moment, then repeat slowly",{"type":726,"content":1665},[1666],{"text":1667,"type":730},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":770,"attrs":1669,"content":1670},{"level":778},[1671],{"text":1672,"type":730},"3. Upright Row ",{"type":726,"content":1674},[1675],{"text":1676,"type":730},"Target Muscles: Traps & Deltoids",{"type":796,"content":1678},[1679,1685,1691],{"type":799,"content":1680},[1681],{"type":726,"content":1682},[1683],{"text":1684,"type":730},"Begin standing with your feet hip-width apart",{"type":799,"content":1686},[1687],{"type":726,"content":1688},[1689],{"text":1690,"type":730},"Lift your barbell or dumbbells straight up toward your chin",{"type":799,"content":1692},[1693],{"type":726,"content":1694},[1695],{"text":1696,"type":730},"Pause at the top of the lift, lower, and repeat",{"type":770,"attrs":1698,"content":1699},{"level":778},[1700],{"text":1701,"type":730},"4. Lateral Arm Raise",{"type":726,"content":1703},[1704],{"text":1705,"type":730},"Target Muscles: Triceps & Shoulders",{"type":796,"content":1707},[1708,1714,1720],{"type":799,"content":1709},[1710],{"type":726,"content":1711},[1712],{"text":1713,"type":730},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":799,"content":1715},[1716],{"type":726,"content":1717},[1718],{"text":1719,"type":730},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":799,"content":1721},[1722],{"type":726,"content":1723},[1724],{"text":1725,"type":730},"Lower and repeat",{"type":770,"attrs":1727,"content":1728},{"level":778},[1729],{"text":1730,"type":730},"5. Dumbbell Bench Press",{"type":726,"content":1732},[1733],{"text":1734,"type":730},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":796,"content":1736},[1737,1743,1749,1760],{"type":799,"content":1738},[1739],{"type":726,"content":1740},[1741],{"text":1742,"type":730},"Begin laying on a bench with your feet flat on the floor",{"type":799,"content":1744},[1745],{"type":726,"content":1746},[1747],{"text":1748,"type":730},"Lift the dumbbells to chest height, with your hands facing forward",{"type":799,"content":1750},[1751],{"type":726,"content":1752},[1753,1755],{"text":1754,"type":730},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1756,"type":730,"marks":1757},"(don’t let the dumbbells touch)",[1758],{"type":1759},"italic",{"type":799,"content":1761},[1762],{"type":726,"content":1763},[1764],{"text":1765,"type":730},"Lower your arms and repeat",{"type":770,"attrs":1767,"content":1768},{"level":778},[1769],{"text":1770,"type":730},"6. Tricep Dips",{"type":726,"content":1772},[1773],{"text":1637,"type":730},{"type":796,"content":1775},[1776,1782,1788],{"type":799,"content":1777},[1778],{"type":726,"content":1779},[1780],{"text":1781,"type":730},"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":799,"content":1783},[1784],{"type":726,"content":1785},[1786],{"text":1787,"type":730},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":799,"content":1789},[1790],{"type":726,"content":1791},[1792],{"text":1793,"type":730},"Push yourself back up until your arms are almost straight, and repeat",{"type":770,"attrs":1795,"content":1796},{"level":778},[1797],{"text":1798,"type":730},"7. Decline Push-Up",{"type":726,"content":1800},[1801],{"text":1802,"type":730},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":796,"content":1804},[1805,1811,1817],{"type":799,"content":1806},[1807],{"type":726,"content":1808},[1809],{"text":1810,"type":730},"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":799,"content":1812},[1813],{"type":726,"content":1814},[1815],{"text":1816,"type":730},"Brace your core and glutes, and lower yourself down into a push-up",{"type":799,"content":1818},[1819],{"type":726,"content":1820},[1821],{"text":1822,"type":730},"Extend your elbows to push yourself up, and repeat",{"type":770,"attrs":1824,"content":1825},{"level":778},[1826],{"text":1827,"type":730},"8. Diamond Push-Up",{"type":726,"content":1829},[1830],{"text":1831,"type":730},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":796,"content":1833},[1834,1840,1846],{"type":799,"content":1835},[1836],{"type":726,"content":1837},[1838],{"text":1839,"type":730},"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":799,"content":1841},[1842],{"type":726,"content":1843},[1844],{"text":1845,"type":730},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":799,"content":1847},[1848],{"type":726,"content":1849},[1850],{"text":1851,"type":730},"Push yourself back up and repeat",{"type":726,"content":1853},[1854,1856,1863],{"text":1855,"type":730},"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":1857,"type":730,"marks":1858},"FightCamp Community",[1859],{"type":735,"attrs":1860},{"href":1861,"uuid":48,"anchor":48,"custom":1862,"target":738,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1864,"type":730}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":770,"attrs":1866,"content":1867},{"level":772},[1868],{"text":1869,"type":730},"Train Like a Woman",{"type":726,"content":1871},[1872,1873,1878],{"text":1269,"type":730},{"text":1271,"type":730,"marks":1874},[1875],{"type":735,"attrs":1876},{"href":1275,"uuid":48,"anchor":48,"custom":1877,"target":738,"linktype":13},{},{"text":1466,"type":730},{"type":726,"content":1880},[1881],{"text":1283,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1883,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1888,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1889,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1884,"component":118,"meta_info":1885,"meta_title":7,"block_image":1886,"cover_image":1887,"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":1892,"title":1893,"plugin":43,"description":1894},"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":1896,"alt":1897,"name":7,"focus":7,"title":1897,"filename":1898,"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,[1098],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1909,"created_at":1910,"published_at":1911,"updated_at":1912,"id":1913,"uuid":1914,"content":1915,"slug":2078,"full_slug":2079,"sort_by_date":48,"position":2080,"tag_list":2081,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":2082,"first_published_at":1911,"release_id":48,"lang":60,"path":1102,"alternates":2083,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1916,"faqs":1917,"title":1909,"topic":1934,"author":1135,"content":1949,"category":2059,"schedule":2067,"component":1086,"meta_info":2068,"cover_image":2072,"description":2076,"contributors":2077},"52144e3e-d0cf-4037-a459-fad9641f4053",[1918,1922,1926,1930],{"_uid":1919,"answer":1920,"question":1921,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1923,"answer":1924,"question":1925,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1927,"answer":1928,"question":1929,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1931,"answer":1932,"question":1933,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1935,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1947,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1948,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1936,"component":39,"meta_info":1944,"block_image":1945,"cover_image":1946,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1937,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1942,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1938,"component":118,"meta_info":1939,"meta_title":7,"block_image":1940,"cover_image":1941,"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":723,"content":1950},[1951,1955,1960,1965,1978,1982,1987,1991,1996,2007,2012,2025,2030,2043,2047,2056],{"type":726,"content":1952},[1953],{"text":1954,"type":730},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":770,"attrs":1956,"content":1957},{"level":772},[1958],{"text":1959,"type":730},"4 Ways To Tire Out Your Opponent",{"type":770,"attrs":1961,"content":1962},{"level":778},[1963],{"text":1964,"type":730},"A Consistent Body Attack",{"type":726,"content":1966},[1967,1969,1976],{"text":1968,"type":730},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1970,"type":730,"marks":1971},"opponent’s body",[1972],{"type":735,"attrs":1973},{"href":1974,"uuid":48,"anchor":48,"custom":1975,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1977,"type":730},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":726,"content":1979},[1980],{"text":1981,"type":730},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":770,"attrs":1983,"content":1984},{"level":778},[1985],{"text":1986,"type":730},"Constant Pressure",{"type":726,"content":1988},[1989],{"text":1990,"type":730},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":770,"attrs":1992,"content":1993},{"level":778},[1994],{"text":1995,"type":730},"Cut Off the Ring ",{"type":726,"content":1997},[1998,2005],{"text":1999,"type":730,"marks":2000},"Cutting off the space",[2001],{"type":735,"attrs":2002},{"href":2003,"uuid":48,"anchor":48,"custom":2004,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2006,"type":730}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":770,"attrs":2008,"content":2009},{"level":778},[2010],{"text":2011,"type":730},"Attack the Arms",{"type":726,"content":2013},[2014,2016,2023],{"text":2015,"type":730},"This is a favorite trick of ",{"text":2017,"type":730,"marks":2018},"Canelo Alvarez",[2019],{"type":735,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"custom":2022,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2024,"type":730}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":770,"attrs":2026,"content":2027},{"level":772},[2028],{"text":2029,"type":730},"Sapping Their Strength",{"type":726,"content":2031},[2032,2034,2041],{"text":2033,"type":730},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2035,"type":730,"marks":2036},"Mike Tyson",[2037],{"type":735,"attrs":2038},{"href":2039,"uuid":48,"anchor":48,"custom":2040,"target":738,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2042,"type":730}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":770,"attrs":2044,"content":2045},{"level":772},[2046],{"text":1265,"type":730},{"type":726,"content":2048},[2049,2050,2055],{"text":1269,"type":730},{"text":1271,"type":730,"marks":2051},[2052],{"type":735,"attrs":2053},{"href":1275,"uuid":48,"anchor":48,"custom":2054,"target":738,"linktype":13},{},{"text":1466,"type":730},{"type":726,"content":2057},[2058],{"text":1283,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2060,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2065,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2066,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2061,"component":118,"meta_info":2062,"meta_title":7,"block_image":2063,"cover_image":2064,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2069,"title":2070,"plugin":43,"description":2071},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2073,"alt":2074,"name":7,"focus":48,"title":2074,"filename":2075,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1098],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2085,"created_at":2086,"published_at":2087,"updated_at":2088,"id":2089,"uuid":2090,"content":2091,"slug":2424,"full_slug":2425,"sort_by_date":48,"position":2426,"tag_list":2427,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":2428,"first_published_at":2429,"release_id":48,"lang":60,"path":1102,"alternates":2430,"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":2092,"faqs":2093,"title":2085,"topic":2106,"author":2121,"content":2122,"category":2405,"schedule":2413,"component":1086,"meta_info":2414,"cover_image":2418,"description":2422,"contributors":2423},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2094,2098,2102],{"_uid":2095,"answer":2096,"question":2097,"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":2099,"answer":2100,"question":2101,"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":2103,"answer":2104,"question":2105,"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":2107,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2119,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2120,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2108,"component":39,"meta_info":2116,"block_image":2117,"cover_image":2118,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2109,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2114,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2115,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2110,"component":118,"meta_info":2111,"meta_title":7,"block_image":2112,"cover_image":2113,"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":723,"content":2123},[2124,2138,2142,2154,2159,2164,2194,2199,2226,2231,2253,2258,2280,2285,2307,2312,2339,2344,2360,2364,2388,2392,2402],{"type":726,"content":2125},[2126,2128,2136],{"text":2127,"type":730},"Post-workout ",{"text":2129,"type":730,"marks":2130},"stretches",[2131,2135],{"type":735,"attrs":2132},{"href":2133,"uuid":48,"anchor":48,"custom":2134,"target":738,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1164},{"text":2137,"type":730}," 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":770,"attrs":2139,"content":2140},{"level":772},[2141],{"text":2097,"type":730},{"type":726,"content":2143},[2144,2152],{"text":2145,"type":730,"marks":2146},"Research",[2147,2151],{"type":735,"attrs":2148},{"href":2149,"uuid":48,"anchor":48,"custom":2150,"target":738,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1164},{"text":2153,"type":730}," 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":770,"attrs":2155,"content":2156},{"level":772},[2157],{"text":2158,"type":730},"7 Stretches to Help You Recover Post-Workout",{"type":770,"attrs":2160,"content":2161},{"level":778},[2162],{"text":2163,"type":730},"Shoulder Flossing",{"type":2165,"attrs":2166,"content":2169},"ordered_list",{"order":2167},{"order":2168},1,[2170,2176,2182,2188],{"type":799,"content":2171},[2172],{"type":726,"content":2173},[2174],{"text":2175,"type":730},"Start in a standing position.",{"type":799,"content":2177},[2178],{"type":726,"content":2179},[2180],{"text":2181,"type":730},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":799,"content":2183},[2184],{"type":726,"content":2185},[2186],{"text":2187,"type":730},"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":799,"content":2189},[2190],{"type":726,"content":2191},[2192],{"text":2193,"type":730},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":770,"attrs":2195,"content":2196},{"level":778},[2197],{"text":2198,"type":730},"World's Greatest Stretch ",{"type":2165,"attrs":2200,"content":2201},{"order":2168},[2202,2208,2214,2220],{"type":799,"content":2203},[2204],{"type":726,"content":2205},[2206],{"text":2207,"type":730},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":799,"content":2209},[2210],{"type":726,"content":2211},[2212],{"text":2213,"type":730},"Next to the left hand, raise the left hand to the sky. ",{"type":799,"content":2215},[2216],{"type":726,"content":2217},[2218],{"text":2219,"type":730},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":799,"content":2221},[2222],{"type":726,"content":2223},[2224],{"text":2225,"type":730},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":770,"attrs":2227,"content":2228},{"level":778},[2229],{"text":2230,"type":730},"Kneeling Quad/Hip Flexor Stretch",{"type":2165,"attrs":2232,"content":2234},{"order":2233},{"order":2168},[2235,2241,2247],{"type":799,"content":2236},[2237],{"type":726,"content":2238},[2239],{"text":2240,"type":730},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":799,"content":2242},[2243],{"type":726,"content":2244},[2245],{"text":2246,"type":730},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":799,"content":2248},[2249],{"type":726,"content":2250},[2251],{"text":2252,"type":730},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":770,"attrs":2254,"content":2255},{"level":778},[2256],{"text":2257,"type":730},"Cat/Cow",{"type":2165,"attrs":2259,"content":2261},{"order":2260},{"order":2168},[2262,2268,2274],{"type":799,"content":2263},[2264],{"type":726,"content":2265},[2266],{"text":2267,"type":730},"Start on all fours, neutral spine. ",{"type":799,"content":2269},[2270],{"type":726,"content":2271},[2272],{"text":2273,"type":730},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":799,"content":2275},[2276],{"type":726,"content":2277},[2278],{"text":2279,"type":730},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":770,"attrs":2281,"content":2282},{"level":778},[2283],{"text":2284,"type":730},"Thread the Needle",{"type":2165,"attrs":2286,"content":2288},{"order":2287},{"order":2168},[2289,2295,2301],{"type":799,"content":2290},[2291],{"type":726,"content":2292},[2293],{"text":2294,"type":730},"Start on all fours. ",{"type":799,"content":2296},[2297],{"type":726,"content":2298},[2299],{"text":2300,"type":730},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":799,"content":2302},[2303],{"type":726,"content":2304},[2305],{"text":2306,"type":730},"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":770,"attrs":2308,"content":2309},{"level":778},[2310],{"text":2311,"type":730},"Thread the Needle With a Twist ",{"type":2165,"attrs":2313,"content":2315},{"order":2314},{"order":2168},[2316,2321,2327,2333],{"type":799,"content":2317},[2318],{"type":726,"content":2319},[2320],{"text":2294,"type":730},{"type":799,"content":2322},[2323],{"type":726,"content":2324},[2325],{"text":2326,"type":730},"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":799,"content":2328},[2329],{"type":726,"content":2330},[2331],{"text":2332,"type":730},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":799,"content":2334},[2335],{"type":726,"content":2336},[2337],{"text":2338,"type":730},"Return to the starting position.",{"type":770,"attrs":2340,"content":2341},{"level":778},[2342],{"text":2343,"type":730},"Scorpion Stretch (Prone) ",{"type":2165,"attrs":2345,"content":2347},{"order":2346},{"order":2168},[2348,2354],{"type":799,"content":2349},[2350],{"type":726,"content":2351},[2352],{"text":2353,"type":730},"Begin lying down, arms out in T. ",{"type":799,"content":2355},[2356],{"type":726,"content":2357},[2358],{"text":2359,"type":730},"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":770,"attrs":2361,"content":2362},{"level":772},[2363],{"text":2105,"type":730},{"type":726,"content":2365},[2366,2368,2376,2378,2386],{"text":2367,"type":730},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2369,"type":730,"marks":2370},"range of motion improvements",[2371,2375],{"type":735,"attrs":2372},{"href":2373,"uuid":48,"anchor":48,"custom":2374,"target":738,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1164},{"text":2377,"type":730},". 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":2379,"type":730,"marks":2380},"Studies",[2381,2385],{"type":735,"attrs":2382},{"href":2383,"uuid":48,"anchor":48,"custom":2384,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1164},{"text":2387,"type":730}," 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":770,"attrs":2389,"content":2390},{"level":772},[2391],{"text":1265,"type":730},{"type":726,"content":2393},[2394,2395,2401],{"text":1269,"type":730},{"text":1271,"type":730,"marks":2396},[2397,2400],{"type":735,"attrs":2398},{"href":1275,"uuid":48,"anchor":48,"custom":2399,"target":738,"linktype":13},{},{"type":1164},{"text":1279,"type":730},{"type":726,"content":2403},[2404],{"text":1470,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2406,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2411,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2412,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2407,"component":118,"meta_info":2408,"meta_title":7,"block_image":2409,"cover_image":2410,"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":2415,"title":2416,"plugin":43,"description":2417},"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":2419,"alt":2420,"name":7,"focus":7,"title":2420,"filename":2421,"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,[1098],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2432,"created_at":2433,"published_at":2434,"updated_at":2435,"id":2436,"uuid":2437,"content":2438,"slug":2837,"full_slug":2838,"sort_by_date":48,"position":2839,"tag_list":2840,"is_startpage":9,"parent_id":1099,"meta_data":48,"group_id":2841,"first_published_at":2434,"release_id":48,"lang":60,"path":1102,"alternates":2842,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2439,"faqs":2440,"title":2432,"topic":2449,"author":2464,"content":2465,"category":2818,"schedule":2826,"component":1086,"meta_info":2827,"cover_image":2831,"description":2835,"contributors":2836},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2441,2445],{"_uid":2442,"answer":2443,"question":2444,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2446,"answer":2447,"question":2448,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2450,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2462,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2463,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2451,"component":39,"meta_info":2459,"block_image":2460,"cover_image":2461,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2452,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2457,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2458,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2453,"component":118,"meta_info":2454,"meta_title":7,"block_image":2455,"cover_image":2456,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":723,"content":2466},[2467,2472,2486,2500,2505,2509,2514,2518,2556,2560,2565,2569,2573,2578,2582,2587,2601,2605,2625,2630,2634,2638,2696,2701,2705,2709,2735,2749,2754,2758,2762,2788,2792,2797,2801,2805,2815],{"type":770,"attrs":2468,"content":2469},{"level":772},[2470],{"text":2471,"type":730},"How to Stay Motivated to Work Out",{"type":726,"content":2473},[2474,2476,2484],{"text":2475,"type":730},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2477,"type":730,"marks":2478},"New Year’s Resolutions",[2479,2483],{"type":735,"attrs":2480},{"href":2481,"uuid":48,"anchor":48,"custom":2482,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1164},{"text":2485,"type":730},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":726,"content":2487},[2488,2490,2498],{"text":2489,"type":730},"But what happens if you're looking for motivation to work out in the ",{"text":2491,"type":730,"marks":2492},"middle of summer",[2493,2497],{"type":735,"attrs":2494},{"href":2495,"uuid":48,"anchor":48,"custom":2496,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1164},{"text":2499,"type":730}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":770,"attrs":2501,"content":2502},{"level":772},[2503],{"text":2504,"type":730},"Motivation vs. Determination",{"type":726,"content":2506},[2507],{"text":2508,"type":730},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":770,"attrs":2510,"content":2511},{"level":778},[2512],{"text":2513,"type":730},"Motivation",{"type":726,"content":2515},[2516],{"text":2517,"type":730},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":796,"content":2519},[2520,2526,2532,2538,2544,2550],{"type":799,"content":2521},[2522],{"type":726,"content":2523},[2524],{"text":2525,"type":730},"Movies",{"type":799,"content":2527},[2528],{"type":726,"content":2529},[2530],{"text":2531,"type":730},"Books",{"type":799,"content":2533},[2534],{"type":726,"content":2535},[2536],{"text":2537,"type":730},"Quotes",{"type":799,"content":2539},[2540],{"type":726,"content":2541},[2542],{"text":2543,"type":730},"Speeches",{"type":799,"content":2545},[2546],{"type":726,"content":2547},[2548],{"text":2549,"type":730},"Social media posts",{"type":799,"content":2551},[2552],{"type":726,"content":2553},[2554],{"text":2555,"type":730},"Success stories",{"type":726,"content":2557},[2558],{"text":2559,"type":730},"These are things that essentially make you want to start something, like a workout.",{"type":770,"attrs":2561,"content":2562},{"level":778},[2563],{"text":2564,"type":730},"Determination",{"type":726,"content":2566},[2567],{"text":2568,"type":730},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":726,"content":2570},[2571],{"text":2572,"type":730},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":770,"attrs":2574,"content":2575},{"level":772},[2576],{"text":2577,"type":730},"Finding That Drive",{"type":726,"content":2579},[2580],{"text":2581,"type":730},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":770,"attrs":2583,"content":2584},{"level":778},[2585],{"text":2586,"type":730},"Working Out at Home",{"type":726,"content":2588},[2589,2591,2599],{"text":2590,"type":730},"The wonderful thing about ",{"text":2592,"type":730,"marks":2593},"working out from home",[2594,2598],{"type":735,"attrs":2595},{"href":2596,"uuid":48,"anchor":48,"custom":2597,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1164},{"text":2600,"type":730}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":726,"content":2602},[2603],{"text":2604,"type":730},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":796,"content":2606},[2607,2613,2619],{"type":799,"content":2608},[2609],{"type":726,"content":2610},[2611],{"text":2612,"type":730},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":799,"content":2614},[2615],{"type":726,"content":2616},[2617],{"text":2618,"type":730},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":799,"content":2620},[2621],{"type":726,"content":2622},[2623],{"text":2624,"type":730},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":770,"attrs":2626,"content":2627},{"level":778},[2628],{"text":2629,"type":730},"Staying Committed to Exercising Daily",{"type":726,"content":2631},[2632],{"text":2633,"type":730},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":726,"content":2635},[2636],{"text":2637,"type":730},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":796,"content":2639},[2640,2646,2652,2658,2670,2684],{"type":799,"content":2641},[2642],{"type":726,"content":2643},[2644],{"text":2645,"type":730},"Outdoor walks/hikes in nature",{"type":799,"content":2647},[2648],{"type":726,"content":2649},[2650],{"text":2651,"type":730},"Easy pace swims",{"type":799,"content":2653},[2654],{"type":726,"content":2655},[2656],{"text":2657,"type":730},"Sauna sessions",{"type":799,"content":2659},[2660],{"type":726,"content":2661},[2662],{"text":2663,"type":730,"marks":2664},"Low-intensity yoga",[2665,2669],{"type":735,"attrs":2666},{"href":2667,"uuid":48,"anchor":48,"custom":2668,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1164},{"type":799,"content":2671},[2672],{"type":726,"content":2673},[2674,2682],{"text":2675,"type":730,"marks":2676},"Mobility work",[2677,2681],{"type":735,"attrs":2678},{"href":2679,"uuid":48,"anchor":48,"custom":2680,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1164},{"text":2683,"type":730}," ",{"type":799,"content":2685},[2686],{"type":726,"content":2687},[2688],{"text":2689,"type":730,"marks":2690},"Stretching",[2691,2695],{"type":735,"attrs":2692},{"href":2693,"uuid":48,"anchor":48,"custom":2694,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1164},{"type":770,"attrs":2697,"content":2698},{"level":778},[2699],{"text":2700,"type":730},"Morning Workouts Before Starting the Day",{"type":726,"content":2702},[2703],{"text":2704,"type":730},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":726,"content":2706},[2707],{"text":2708,"type":730},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":796,"content":2710},[2711,2717,2723,2729],{"type":799,"content":2712},[2713],{"type":726,"content":2714},[2715],{"text":2716,"type":730},"Turning off electronics the last hour",{"type":799,"content":2718},[2719],{"type":726,"content":2720},[2721],{"text":2722,"type":730},"Sleeping in a blacked-out environment",{"type":799,"content":2724},[2725],{"type":726,"content":2726},[2727],{"text":2728,"type":730},"Getting to bed at the same time each night",{"type":799,"content":2730},[2731],{"type":726,"content":2732},[2733],{"text":2734,"type":730},"Set out your workout clothes the night before",{"type":726,"content":2736},[2737,2739,2747],{"text":2738,"type":730},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2740,"type":730,"marks":2741},"H.I.I.T. session",[2742,2746],{"type":735,"attrs":2743},{"href":2744,"uuid":48,"anchor":48,"custom":2745,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1164},{"text":2748,"type":730},".",{"type":770,"attrs":2750,"content":2751},{"level":778},[2752],{"text":2753,"type":730},"End-of-Day Workouts",{"type":726,"content":2755},[2756],{"text":2757,"type":730},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":726,"content":2759},[2760],{"text":2761,"type":730},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":796,"content":2763},[2764,2776,2782],{"type":799,"content":2765},[2766],{"type":726,"content":2767},[2768,2770,2774],{"text":2769,"type":730},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2771,"type":730,"marks":2772},"“why” ",[2773],{"type":1759},{"text":2775,"type":730},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":799,"content":2777},[2778],{"type":726,"content":2779},[2780],{"text":2781,"type":730},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":799,"content":2783},[2784],{"type":726,"content":2785},[2786],{"text":2787,"type":730},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":726,"content":2789},[2790],{"text":2791,"type":730},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":770,"attrs":2793,"content":2794},{"level":772},[2795],{"text":2796,"type":730},"Plan Then Execute",{"type":726,"content":2798},[2799],{"text":2800,"type":730},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":770,"attrs":2802,"content":2803},{"level":772},[2804],{"text":1265,"type":730},{"type":726,"content":2806},[2807,2808,2814],{"text":1269,"type":730},{"text":1271,"type":730,"marks":2809},[2810,2813],{"type":735,"attrs":2811},{"href":1275,"uuid":48,"anchor":48,"custom":2812,"target":738,"linktype":13},{},{"type":1164},{"text":1466,"type":730},{"type":726,"content":2816},[2817],{"text":1283,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2819,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2824,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2825,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2820,"component":118,"meta_info":2821,"meta_title":7,"block_image":2822,"cover_image":2823,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2828,"title":2829,"plugin":43,"description":2830},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2832,"alt":2833,"name":7,"focus":7,"title":2833,"filename":2834,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1098],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1086,"created_at":2844,"published_at":2845,"updated_at":2846,"id":2847,"uuid":2848,"content":2849,"slug":1086,"full_slug":2870,"sort_by_date":48,"position":446,"tag_list":2871,"is_startpage":9,"parent_id":2872,"meta_data":48,"group_id":2873,"first_published_at":2874,"release_id":48,"lang":60,"path":7,"alternates":2875,"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":2850,"component":2851,"meta_info":2852,"custom_content_list":2854},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2853,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2855,2860,2865],{"_uid":2856,"label":2857,"value":2858,"dev_id":2859,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2861,"label":2862,"value":2863,"dev_id":2864,"component":730},"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":2866,"label":2867,"value":2868,"dev_id":2869,"component":730},"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",[],1785892834976]