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It’s super important to step in deep to get that impact on your opponent and get them off balance. The further you step your foot behind your opponent, the greater the impact of your body into theirs when you go for the takedown. You don’t want to be on the outside of their thighs as your opponent will be trying to move their legs back, so wrapping around the back is essential","How do you do an MMA double leg takedown?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"dd0c0f62-dfb1-4483-a373-f95504b40580","-When your opponent throws a kick, catch it with your same side hand\n-Use your opposite hand to grab their calf from underneath\n-Step back half a step to give yourself room to swing their leg to the other side of your body\n-Close the distance and grab their body around the waist with your now-free hand\n-Take a big step with the leg closest to them, stepping around their leg and bumping them with your hip to trip them over your knee and shin\n\n*Pro Tip from Carla: Any time you want to throw somebody, you need to be body-to-body close. Get in there!","How do you do an MMA Catch Kick & Inside Trip takedown?",{"_uid":676,"answer":677,"question":678,"component":670},"6a6168e5-70aa-4a3f-a786-fe95cf157566","-Start off in the clinch position\n-Pick a leg to go after and force your opponent to step it forward by taking a step back\n-Step your leg through theirs and kick your leg back, falling to your knee as you step\n\n*Pro Tip from Carla: Usually in wrestling, it’s always forward pressure. When you kick forward, launch your leg back to propel your body forward. Explode forward like you would at the start of a sprint on the track. Both you and your opponent will fall to the ground in a sprawl.","How do you do an MMA Inside Leg Trip takedown?",{"_uid":680,"answer":681,"question":682,"component":670},"e2d86b96-5eb4-4c04-9e3f-3bb9d834cd94","-Start on the mat with your opponent sitting between your extended legs, facing away from you\n-Throw your legs around their waist so that your feet are between your knees\n-One hand should be beneath their arm, and the other should be over their shoulder\n-Shoot the hand over their shoulder across the neck in a slicing motion and grip as high as possible on your opponent’s shoulder\n-Pull out your lower hand and grip that bicep with your upper hand\n-Put your free hand against the back of your opponent’s head\n-Bring your head in tight against the back of your opponent’s head\n-Use the pressure of your head against theirs, and squeeze until submission\n\n*Pro Tips from Carla: When it comes to grabbing your bicep, the deeper the better, so walk your fingers up as high as you can to get it nice and secure. It’s very important to hide your hand behind their head because if it’s on top, your opponent can pull it down.","How do you do an MMA Rear Naked Choke submission?",{"_uid":684,"answer":685,"question":686,"component":670},"4d92da88-2a41-4628-b900-cfe620069b17","-Start on your back, with your opponent in Mount (seated atop you with their knees and hands on either side of you)\n-Walk your feet up so that your knees are raised, touching your opponent’s rear\n-Put your hands on their hips and explode up, bumping your hips and extending your arms to lift your opponent off you\n-Quickly tuck your knees tightly to your chest\n-Your opponent will land on your shins, so wrap your arms around their torso and extend your legs to push them back off of you\n-Turn the tables on your opponent from this position by closing the gap, getting one overhook and underhook\n-Sit your weight on your left buttcheek and propel yourself to the left\n-Put your weight on your bottom toe and use your right leg to push your opponent over onto their back. Now you’re in the dominant position","How do you do an MMA Mount Escape submission?","Carla Esparza Shows Us 5 MMA Takedowns & Submissions\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":689,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":701,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":690,"component":39,"meta_info":698,"block_image":699,"cover_image":700,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":691,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":696,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":692,"component":118,"meta_info":693,"meta_title":7,"block_image":694,"cover_image":695,"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},[],[],{"name":704,"created_at":705,"published_at":706,"updated_at":707,"id":708,"uuid":709,"content":710,"slug":722,"full_slug":723,"sort_by_date":48,"position":724,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":7,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":711,"_uid":712,"name":704,"photo":713,"component":717,"social_link_tiktok":718,"social_link_twitter":719,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":720,"social_link_linkedin":7,"social_link_instagram":721,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":714,"alt":704,"name":715,"focus":48,"title":704,"filename":716,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":731,"content":732},"doc",[733,757,771,783,787,794,800,814,848,857,862,872,904,912,917,927,947,954,959,964,974,1024,1031,1036,1046,1078,1088,1108,1120,1125],{"type":734,"content":735},"paragraph",[736,739,747,749,755],{"text":737,"type":738},"In combat sports like MMA and Brazilian Jiu-Jitsu, you need to have strategies for getting your opponent in a compromising position. The three most common techniques for dominating your opponent on the ground are takedowns, submissions, and ","text",{"text":740,"type":738,"marks":741},"grappling",[742],{"type":743,"attrs":744},"link",{"href":745,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/3-key-mma-defense-grappling-moves-with-carla-esparza","_blank",{"text":748,"type":738},". UFC Fighter Carla Esparza visited the FightCamp gym to break down some of her favorite submission and takedown techniques with ",{"text":750,"type":738,"marks":751},"Rocky Harris",[752],{"type":743,"attrs":753},{"href":754,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris",{"text":756,"type":738},".",{"type":758,"attrs":759},"blok",{"id":760,"body":761},"c376fe6d-b69f-4da2-ba19-655979ada268",[762],{"_uid":763,"link":764,"image":766,"title":768,"component":770},"i-2c1ee3a2-f3ee-43ce-9d31-cfa01ebfc549",{"id":7,"url":765,"linktype":13,"fieldtype":14,"cached_url":765},"https://youtu.be/Yzfz5cF2gZo",{"id":767,"alt":768,"name":7,"focus":48,"title":768,"filename":769,"copyright":7,"fieldtype":50},5288712,"FightCamp - Grappling Submission Techniques l Step By Step Tutorial","https://a.storyblok.com/f/115220/1244x700/62d405cf0b/grappling-submission-techniques-step-by-step-tutorial.png","image_video_link",{"type":734,"content":772},[773,775,781],{"text":774,"type":738},"Whether you’re a Jiu-Jitsu practitioner or a boxer or kickboxer looking to shake things up with a little ",{"text":776,"type":738,"marks":777},"MMA",[778],{"type":743,"attrs":779},{"href":780,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/fight-news/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"text":782,"type":738}," training, grab a training partner and follow along for these 5 powerhouse takedowns and grappling moves. ",{"type":734,"content":784},[785],{"text":786,"type":738},"*If you are new to MMA do not try these moves without a seasoned professional or trainer in person to guide you.",{"type":788,"attrs":789,"content":791},"heading",{"level":790},2,[792],{"text":793,"type":738},"Takedowns",{"type":788,"attrs":795,"content":797},{"level":796},3,[798],{"text":799,"type":738},"Double Leg Takedown",{"type":758,"attrs":801},{"id":802,"body":803},"17c9c100-eb1f-4162-a236-5eb106bdd632",[804],{"url":805,"_uid":807,"image":808,"component":812,"copyright_details":813},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"story","i-c34d8465-b066-4237-b1a2-85db7681d569",{"id":809,"alt":810,"name":7,"focus":48,"title":810,"filename":811,"copyright":7,"fieldtype":50},5289314,"FightCamp - Takedowns & submissions with Carla Esparza","https://a.storyblok.com/f/115220/1100x1100/5004ceec3c/double-leg-takedown.png","content_image",[],{"type":815,"content":816},"bullet_list",[817,824,830,836,842],{"type":818,"content":819},"list_item",[820],{"type":734,"content":821},[822],{"text":823,"type":738},"Begin in your kickboxing stance and drop low into a lunge to get under your opponent ",{"type":818,"content":825},[826],{"type":734,"content":827},[828],{"text":829,"type":738},"To shoot your takedown, step your lead leg forward, aiming for between their legs to throw them off balance",{"type":818,"content":831},[832],{"type":734,"content":833},[834],{"text":835,"type":738},"Shoot your arms forward and lace them around the backs of their thighs ",{"type":818,"content":837},[838],{"type":734,"content":839},[840],{"text":841,"type":738},"Your rear arm will lift your opponent’s arm, and your lead arm will make a chopping motion to throw off their balance ",{"type":818,"content":843},[844],{"type":734,"content":845},[846],{"text":847,"type":738},"Use your head pressure to help throw them off balance and topple them to the ground",{"type":734,"content":849},[850,855],{"text":851,"type":738,"marks":852},"Pro tips from Carla:",[853],{"type":854},"bold",{"text":856,"type":738}," When in doubt, drop down lower. It’s super important to step in deep to get that impact on your opponent and get them off balance. The further you step your foot behind your opponent, the greater the impact of your body into theirs when you go for the takedown. You don’t want to be on the outside of their thighs as your opponent will be trying to move their legs back, so wrapping around the back is essential",{"type":788,"attrs":858,"content":859},{"level":796},[860],{"text":861,"type":738},"Catch Kick & Inside Trip",{"type":758,"attrs":863},{"id":802,"body":864},[865],{"url":866,"_uid":867,"image":868,"component":812,"copyright_details":871},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-1948aacb-1486-46ef-8d3e-e43c09301286",{"id":869,"alt":810,"name":7,"focus":48,"title":810,"filename":870,"copyright":7,"fieldtype":50},5289321,"https://a.storyblok.com/f/115220/1100x1100/3b5e088c9c/catch-kick-inside-trip.png",[],{"type":815,"content":873},[874,880,886,892,898],{"type":818,"content":875},[876],{"type":734,"content":877},[878],{"text":879,"type":738},"When your opponent throws a kick, catch it with your same side hand ",{"type":818,"content":881},[882],{"type":734,"content":883},[884],{"text":885,"type":738},"Use your opposite hand to grab their calf from underneath",{"type":818,"content":887},[888],{"type":734,"content":889},[890],{"text":891,"type":738},"Step back half a step to give yourself room to swing their leg to the other side of your body",{"type":818,"content":893},[894],{"type":734,"content":895},[896],{"text":897,"type":738},"Close the distance and grab their body around the waist with your now-free hand ",{"type":818,"content":899},[900],{"type":734,"content":901},[902],{"text":903,"type":738},"Take a big step with the leg closest to them, stepping around their leg and bumping them with your hip to trip them over your knee and shin",{"type":734,"content":905},[906,910],{"text":907,"type":738,"marks":908},"Pro tip from Carla:",[909],{"type":854},{"text":911,"type":738}," Any time you want to throw somebody, you need to be body-to-body close. Get in there!",{"type":788,"attrs":913,"content":914},{"level":796},[915],{"text":916,"type":738},"Inside Leg Trip",{"type":758,"attrs":918},{"id":802,"body":919},[920],{"url":921,"_uid":922,"image":923,"component":812,"copyright_details":926},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-ee50fc2b-1b20-411b-88b6-5694de91062b",{"id":924,"alt":810,"name":7,"focus":48,"title":810,"filename":925,"copyright":7,"fieldtype":50},5289328,"https://a.storyblok.com/f/115220/1100x1100/c01b54a0cc/inside-leg-trip.png",[],{"type":815,"content":928},[929,935,941],{"type":818,"content":930},[931],{"type":734,"content":932},[933],{"text":934,"type":738},"Start off in the clinch position ",{"type":818,"content":936},[937],{"type":734,"content":938},[939],{"text":940,"type":738},"Pick a leg to go after and force your opponent to step it forward by taking a step back",{"type":818,"content":942},[943],{"type":734,"content":944},[945],{"text":946,"type":738},"Step your leg through theirs and kick your leg back, falling to your knee as you step ",{"type":734,"content":948},[949,952],{"text":907,"type":738,"marks":950},[951],{"type":854},{"text":953,"type":738}," Usually in wrestling, it’s always forward pressure. When you kick forward, launch your leg back to propel your body forward. Explode forward like you would at the start of a sprint on the track. Both you and your opponent will fall to the ground in a sprawl.",{"type":788,"attrs":955,"content":956},{"level":790},[957],{"text":958,"type":738},"Submissions",{"type":788,"attrs":960,"content":961},{"level":796},[962],{"text":963,"type":738},"Rear Naked Choke",{"type":758,"attrs":965},{"id":802,"body":966},[967],{"url":968,"_uid":969,"image":970,"component":812,"copyright_details":973},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-c2e1db86-f404-492b-9377-f81bae77795b",{"id":971,"alt":810,"name":7,"focus":48,"title":810,"filename":972,"copyright":7,"fieldtype":50},5289333,"https://a.storyblok.com/f/115220/1100x1100/4887e8f0a5/rear-naked-choke.png",[],{"type":815,"content":975},[976,982,988,994,1000,1006,1012,1018],{"type":818,"content":977},[978],{"type":734,"content":979},[980],{"text":981,"type":738},"Start on the mat with your opponent sitting between your extended legs, facing away from you ",{"type":818,"content":983},[984],{"type":734,"content":985},[986],{"text":987,"type":738},"Throw your legs around their waist so that your feet are between your knees ",{"type":818,"content":989},[990],{"type":734,"content":991},[992],{"text":993,"type":738},"One hand should be beneath their arm, and the other should be over their shoulder",{"type":818,"content":995},[996],{"type":734,"content":997},[998],{"text":999,"type":738},"Shoot the hand over their shoulder across the neck in a slicing motion and grip as high as possible on your opponent’s shoulder ",{"type":818,"content":1001},[1002],{"type":734,"content":1003},[1004],{"text":1005,"type":738},"Pull out your lower hand and grip that bicep with your upper hand ",{"type":818,"content":1007},[1008],{"type":734,"content":1009},[1010],{"text":1011,"type":738},"Put your free hand against the back of your opponent’s head ",{"type":818,"content":1013},[1014],{"type":734,"content":1015},[1016],{"text":1017,"type":738},"Bring your head in tight against the back of your opponent’s head ",{"type":818,"content":1019},[1020],{"type":734,"content":1021},[1022],{"text":1023,"type":738},"Use the pressure of your head against theirs, and squeeze until submission ",{"type":734,"content":1025},[1026,1029],{"text":851,"type":738,"marks":1027},[1028],{"type":854},{"text":1030,"type":738}," When it comes to grabbing your bicep, the deeper the better, so walk your fingers up as high as you can to get it nice and secure. It’s very important to hide your hand behind their head because if it’s on top, your opponent can pull it down.",{"type":788,"attrs":1032,"content":1033},{"level":796},[1034],{"text":1035,"type":738},"Mount Escape",{"type":758,"attrs":1037},{"id":802,"body":1038},[1039],{"url":1040,"_uid":1041,"image":1042,"component":812,"copyright_details":1045},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-6916f0ea-510e-476c-b86e-6f83f072feb6",{"id":1043,"alt":810,"name":7,"focus":48,"title":810,"filename":1044,"copyright":7,"fieldtype":50},5289339,"https://a.storyblok.com/f/115220/1100x1100/373f0c17de/mount-escape-part-1.png",[],{"type":815,"content":1047},[1048,1054,1060,1066,1072],{"type":818,"content":1049},[1050],{"type":734,"content":1051},[1052],{"text":1053,"type":738},"Start on your back, with your opponent in Mount (seated atop you with their knees and hands on either side of you) ",{"type":818,"content":1055},[1056],{"type":734,"content":1057},[1058],{"text":1059,"type":738},"Walk your feet up so that your knees are raised, touching your opponent’s rear ",{"type":818,"content":1061},[1062],{"type":734,"content":1063},[1064],{"text":1065,"type":738},"Put your hands on their hips and explode up, bumping your hips and extending your arms to lift your opponent off you ",{"type":818,"content":1067},[1068],{"type":734,"content":1069},[1070],{"text":1071,"type":738},"Quickly tuck your knees tightly to your chest ",{"type":818,"content":1073},[1074],{"type":734,"content":1075},[1076],{"text":1077,"type":738},"Your opponent will land on your shins, so wrap your arms around their torso and extend your legs to push them back off of you ",{"type":758,"attrs":1079},{"id":802,"body":1080},[1081],{"url":1082,"_uid":1083,"image":1084,"component":812,"copyright_details":1087},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-d524b901-fd50-4b57-a213-9a055bdce0d8",{"id":1085,"alt":810,"name":7,"focus":48,"title":810,"filename":1086,"copyright":7,"fieldtype":50},5289345,"https://a.storyblok.com/f/115220/1100x1100/d0ed2e9b42/mount-escape-part-2.png",[],{"type":815,"content":1089},[1090,1096,1102],{"type":818,"content":1091},[1092],{"type":734,"content":1093},[1094],{"text":1095,"type":738},"Turn the tables on your opponent from this position by closing the gap, getting one overhook and underhook",{"type":818,"content":1097},[1098],{"type":734,"content":1099},[1100],{"text":1101,"type":738},"Sit your weight on your left buttcheek and propel yourself to the left",{"type":818,"content":1103},[1104],{"type":734,"content":1105},[1106],{"text":1107,"type":738},"Put your weight on your bottom toe and use your right leg to push your opponent over onto their back. Now you’re in the dominant position ",{"type":734,"content":1109},[1110,1112,1118],{"text":1111,"type":738},"Add these MMA moves to your training at home or at the gym, and let us know which takedown and submission moves are your favorites in the ",{"text":1113,"type":738,"marks":1114},"FightCamp community",[1115],{"type":743,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":1119,"type":738},"! ",{"type":788,"attrs":1121,"content":1122},{"level":790},[1123],{"text":1124,"type":738},"Train Like a Fighter",{"type":734,"content":1126},[1127,1129,1135],{"text":1128,"type":738},"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":1130,"type":738,"marks":1131},"FightCamp",[1132],{"type":743,"attrs":1133},{"href":1134,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1136,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1138,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1143,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1144,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1139,"component":118,"meta_info":1140,"meta_title":7,"block_image":1141,"cover_image":1142,"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},[],[],"2022-08-09 00:00","article",{"_uid":1148,"title":1149,"plugin":43,"description":1150},"47de510f-4ac5-48af-884a-d254e01b2c0d","Carla Esparza Shows 5 MMA Takedowns & Submissions | FightCamp","Practice your Jiu-Jitsu takedowns and submissions with UFC Fighter Carla Esparza. The “Cookie Monster” shares her 5 sweetest MMA grappling techniques.",{"id":1152,"alt":1153,"name":7,"focus":48,"title":1153,"filename":1154,"copyright":7,"fieldtype":50},5288789,"FightCamp - Carla Esparza Shows Us 5 MMA Takedowns & Submissions","https://a.storyblok.com/f/115220/2400x990/75ff7f9063/carla-esparza-shows-us-5-mma-takedowns-submissions.png",[],"carla-esparza-shows-us-5-mma-takedowns-submissions","blogs/carla-esparza-shows-us-5-mma-takedowns-submissions",-5070,[1160],"featured",60887917,"e136cfcc-042e-4818-b47a-96b270606c39","2022-08-09T02:00:00.000Z","training/{{story.slug}}",[],["Reactive",1167],[1168,1440,1623,2037,2266,2505],{"name":1169,"created_at":1170,"published_at":1171,"updated_at":1172,"id":1173,"uuid":1174,"content":1175,"slug":1434,"full_slug":1435,"sort_by_date":48,"position":1436,"tag_list":1437,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1438,"first_published_at":1171,"release_id":48,"lang":60,"path":1164,"alternates":1439,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1176,"faqs":1177,"title":1169,"topic":1198,"author":1213,"content":1214,"category":1415,"schedule":1423,"component":1146,"meta_info":1424,"cover_image":1428,"description":1432,"contributors":1433},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1178,1182,1186,1190,1194],{"_uid":1179,"answer":1180,"question":1181,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1183,"answer":1184,"question":1185,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1187,"answer":1188,"question":1189,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1191,"answer":1192,"question":1193,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1195,"answer":1196,"question":1197,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1199,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1211,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1212,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1200,"component":39,"meta_info":1208,"block_image":1209,"cover_image":1210,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1201,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1206,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1207,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1202,"component":118,"meta_info":1203,"meta_title":7,"block_image":1204,"cover_image":1205,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":731,"content":1215},[1216,1231,1235,1239,1243,1247,1251,1254,1259,1264,1278,1283,1287,1292,1296,1301,1315,1319,1323,1337,1351,1355,1359,1373,1378,1382,1396,1400,1411],{"type":734,"content":1217},[1218,1220,1229],{"text":1219,"type":738},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1221,"type":738,"marks":1222},"interval training",[1223,1227],{"type":743,"attrs":1224},{"href":1225,"uuid":48,"anchor":48,"custom":1226,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1228},"underline",{"text":1230,"type":738}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":734,"content":1232},[1233],{"text":1234,"type":738},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":788,"attrs":1236,"content":1237},{"level":790},[1238],{"text":1181,"type":738},{"type":734,"content":1240},[1241],{"text":1242,"type":738},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":734,"content":1244},[1245],{"text":1246,"type":738},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":788,"attrs":1248,"content":1249},{"level":790},[1250],{"text":1185,"type":738},{"type":734,"content":1252},[1253],{"text":1184,"type":738},{"type":788,"attrs":1255,"content":1256},{"level":790},[1257],{"text":1258,"type":738},"Unique Benefits of HIIT",{"type":788,"attrs":1260,"content":1261},{"level":796},[1262],{"text":1263,"type":738},"Maximum Effectiveness in Less Time",{"type":734,"content":1265},[1266,1268,1276],{"text":1267,"type":738},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1269,"type":738,"marks":1270},"25-30% more calories",[1271,1275],{"type":743,"attrs":1272},{"href":1273,"uuid":48,"anchor":48,"custom":1274,"target":746,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1228},{"text":1277,"type":738}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":788,"attrs":1279,"content":1280},{"level":796},[1281],{"text":1282,"type":738},"Tones Muscle",{"type":734,"content":1284},[1285],{"text":1286,"type":738},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":788,"attrs":1288,"content":1289},{"level":796},[1290],{"text":1291,"type":738},"Adds Variety",{"type":734,"content":1293},[1294],{"text":1295,"type":738},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":788,"attrs":1297,"content":1298},{"level":796},[1299],{"text":1300,"type":738},"Improves Cardiovascular Health",{"type":734,"content":1302},[1303,1305,1313],{"text":1304,"type":738},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1306,"type":738,"marks":1307},"greater improvements in blood pressure",[1308,1312],{"type":743,"attrs":1309},{"href":1310,"uuid":48,"anchor":48,"custom":1311,"target":746,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1228},{"text":1314,"type":738}," and blood sugar than moderate-intensity workouts. ",{"type":788,"attrs":1316,"content":1317},{"level":790},[1318],{"text":1193,"type":738},{"type":734,"content":1320},[1321],{"text":1322,"type":738},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":734,"content":1324},[1325,1327,1335],{"text":1326,"type":738},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1328,"type":738,"marks":1329},"roadwork",[1330,1334],{"type":743,"attrs":1331},{"href":1332,"uuid":48,"anchor":48,"custom":1333,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1228},{"text":1336,"type":738},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":734,"content":1338},[1339,1341,1349],{"text":1340,"type":738},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1342,"type":738,"marks":1343},"HIIT jump rope workout",[1344,1348],{"type":743,"attrs":1345},{"href":1346,"uuid":48,"anchor":48,"custom":1347,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1228},{"text":1350,"type":738}," for a full-body cardio blast in just minutes.",{"type":788,"attrs":1352,"content":1353},{"level":790},[1354],{"text":1197,"type":738},{"type":734,"content":1356},[1357],{"text":1358,"type":738},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":734,"content":1360},[1361,1363,1371],{"text":1362,"type":738},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1364,"type":738,"marks":1365},"10 minutes of HIIT boxing",[1366,1370],{"type":743,"attrs":1367},{"href":1368,"uuid":48,"anchor":48,"custom":1369,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1228},{"text":1372,"type":738}," and feel the difference with just one workout.",{"type":788,"attrs":1374,"content":1375},{"level":790},[1376],{"text":1377,"type":738},"Hit With HIIT",{"type":734,"content":1379},[1380],{"text":1381,"type":738},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":734,"content":1383},[1384,1386,1394],{"text":1385,"type":738},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1387,"type":738,"marks":1388},"FightCamp’s extensive library of HIIT workouts",[1389,1393],{"type":743,"attrs":1390},{"href":1391,"uuid":48,"anchor":48,"custom":1392,"target":746,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1228},{"text":1395,"type":738},"!",{"type":788,"attrs":1397,"content":1398},{"level":790},[1399],{"text":1124,"type":738},{"type":734,"content":1401},[1402,1403,1409],{"text":1128,"type":738},{"text":1130,"type":738,"marks":1404},[1405,1408],{"type":743,"attrs":1406},{"href":1134,"uuid":48,"anchor":48,"custom":1407,"target":746,"linktype":13},{},{"type":1228},{"text":1410,"type":738}," 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":734,"content":1412},[1413],{"text":1414,"type":738},"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":1416,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1421,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1422,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1417,"component":118,"meta_info":1418,"meta_title":7,"block_image":1419,"cover_image":1420,"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},[],[],"2023-01-30 00:00",{"_uid":1425,"title":1426,"plugin":43,"description":1427},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1429,"alt":1430,"name":7,"focus":7,"title":1430,"filename":1431,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1160],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1441,"created_at":1442,"published_at":1443,"updated_at":1444,"id":1445,"uuid":1446,"content":1447,"slug":1616,"full_slug":1617,"sort_by_date":48,"position":1618,"tag_list":1619,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1620,"first_published_at":1621,"release_id":48,"lang":60,"path":1164,"alternates":1622,"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":1448,"faqs":1449,"title":1466,"topic":1467,"author":1482,"content":1483,"category":1600,"schedule":1608,"component":1146,"meta_info":1609,"cover_image":1612,"description":1611,"contributors":1615},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1450,1454,1458,1462],{"_uid":1451,"answer":1452,"question":1453,"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":1455,"answer":1456,"question":1457,"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":1459,"answer":1460,"question":1461,"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":1463,"answer":1464,"question":1465,"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":1468,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1480,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1469,"component":39,"meta_info":1477,"block_image":1478,"cover_image":1479,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1470,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1475,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1476,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1471,"component":118,"meta_info":1472,"meta_title":7,"block_image":1473,"cover_image":1474,"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":731,"content":1484},[1485,1498,1503,1508,1520,1523,1528,1539,1542,1547,1558,1562,1566,1571,1583,1587,1596],{"type":734,"content":1486},[1487,1489,1496],{"text":1488,"type":738},"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":1490,"type":738,"marks":1491},"shadowboxing",[1492],{"type":743,"attrs":1493},{"href":1494,"uuid":48,"anchor":48,"custom":1495,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1497,"type":738}," 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":788,"attrs":1499,"content":1500},{"level":790},[1501],{"text":1502,"type":738},"Why You Should Practice Shadowboxing With Hand Weights",{"type":788,"attrs":1504,"content":1505},{"level":796},[1506],{"text":1507,"type":738},"1. Speed",{"type":758,"attrs":1509},{"id":1510,"body":1511},"58589914-3cf9-454d-8369-7218c807f59a",[1512],{"url":1513,"_uid":1514,"image":1515,"component":812,"copyright_details":1519},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1516,"alt":1517,"name":7,"focus":48,"title":1517,"filename":1518,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":734,"content":1521},[1522],{"text":1456,"type":738},{"type":788,"attrs":1524,"content":1525},{"level":796},[1526],{"text":1527,"type":738},"2. Arm Endurance",{"type":758,"attrs":1529},{"id":1510,"body":1530},[1531],{"url":1532,"_uid":1533,"image":1534,"component":812,"copyright_details":1538},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1535,"alt":1536,"name":7,"focus":48,"title":1536,"filename":1537,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":734,"content":1540},[1541],{"text":1460,"type":738},{"type":788,"attrs":1543,"content":1544},{"level":796},[1545],{"text":1546,"type":738},"3. Cardiovascular Conditioning",{"type":758,"attrs":1548},{"id":1510,"body":1549},[1550],{"url":1551,"_uid":1552,"image":1553,"component":812,"copyright_details":1557},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1554,"alt":1555,"name":7,"focus":48,"title":1555,"filename":1556,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":734,"content":1559},[1560],{"text":1561,"type":738},"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":734,"content":1563},[1564],{"text":1565,"type":738},"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":788,"attrs":1567,"content":1568},{"level":790},[1569],{"text":1570,"type":738},"Amp Up Your Training",{"type":734,"content":1572},[1573,1575,1581],{"text":1574,"type":738},"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":1576,"type":738,"marks":1577},"FightCamp Facebook Community",[1578],{"type":743,"attrs":1579},{"href":1117,"uuid":48,"anchor":48,"custom":1580,"target":746,"linktype":13},{},{"text":1582,"type":738}," and let me know.",{"type":788,"attrs":1584,"content":1585},{"level":790},[1586],{"text":1124,"type":738},{"type":734,"content":1588},[1589,1590,1595],{"text":1128,"type":738},{"text":1130,"type":738,"marks":1591},[1592],{"type":743,"attrs":1593},{"href":1134,"uuid":48,"anchor":48,"custom":1594,"target":746,"linktype":13},{},{"text":1410,"type":738},{"type":734,"content":1597},[1598],{"text":1599,"type":738},"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":1601,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1606,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1607,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1602,"component":118,"meta_info":1603,"meta_title":7,"block_image":1604,"cover_image":1605,"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":1610,"title":1466,"plugin":43,"description":1611},"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":1613,"alt":1441,"name":7,"focus":48,"title":1441,"filename":1614,"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,[1160],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1624,"created_at":1625,"published_at":1626,"updated_at":1627,"id":1628,"uuid":1629,"content":1630,"slug":2030,"full_slug":2031,"sort_by_date":48,"position":2032,"tag_list":2033,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2034,"first_published_at":2035,"release_id":48,"lang":60,"path":1164,"alternates":2036,"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":1631,"faqs":1632,"title":1624,"topic":1637,"author":1652,"content":1653,"category":2011,"schedule":2019,"component":1146,"meta_info":2020,"cover_image":2024,"description":2028,"contributors":2029},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1633],{"_uid":1634,"answer":1635,"question":1636,"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":1638,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1650,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1651,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1639,"component":39,"meta_info":1647,"block_image":1648,"cover_image":1649,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1640,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1645,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1641,"component":118,"meta_info":1642,"meta_title":7,"block_image":1643,"cover_image":1644,"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":731,"content":1654},[1655,1659,1663,1667,1680,1712,1716,1721,1725,1729,1734,1738,1758,1763,1767,1793,1797,1802,1806,1826,1831,1835,1855,1860,1864,1895,1900,1903,1923,1928,1932,1952,1957,1961,1981,1994,1999,2008],{"type":734,"content":1656},[1657],{"text":1658,"type":738},"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":734,"content":1660},[1661],{"text":1662,"type":738},"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":734,"content":1664},[1665],{"text":1666,"type":738},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":734,"content":1668},[1669,1671,1678],{"text":1670,"type":738},"With consistent resistance training and ",{"text":1672,"type":738,"marks":1673},"healthy nutrition",[1674],{"type":743,"attrs":1675},{"href":1676,"uuid":48,"anchor":48,"custom":1677,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1679,"type":738},", women can develop strong arm muscles that will empower you to:",{"type":815,"content":1681},[1682,1688,1694,1700,1706],{"type":818,"content":1683},[1684],{"type":734,"content":1685},[1686],{"text":1687,"type":738},"Throw a solid punch",{"type":818,"content":1689},[1690],{"type":734,"content":1691},[1692],{"text":1693,"type":738},"Carry your kids or fur babies",{"type":818,"content":1695},[1696],{"type":734,"content":1697},[1698],{"text":1699,"type":738},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":818,"content":1701},[1702],{"type":734,"content":1703},[1704],{"text":1705,"type":738},"Feel confident in every tank top and sleeveless dress",{"type":818,"content":1707},[1708],{"type":734,"content":1709},[1710],{"text":1711,"type":738},"Haul all those bags from the car to the house in one trip ",{"type":734,"content":1713},[1714],{"text":1715,"type":738},"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":788,"attrs":1717,"content":1718},{"level":790},[1719],{"text":1720,"type":738},"Arm Exercises for Women",{"type":734,"content":1722},[1723],{"text":1724,"type":738},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":734,"content":1726},[1727],{"text":1728,"type":738},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":788,"attrs":1730,"content":1731},{"level":796},[1732],{"text":1733,"type":738},"1. Plank With Bicep Curl",{"type":734,"content":1735},[1736],{"text":1737,"type":738},"Target Muscles: Biceps & Core",{"type":815,"content":1739},[1740,1746,1752],{"type":818,"content":1741},[1742],{"type":734,"content":1743},[1744],{"text":1745,"type":738},"Begin in plank position, holding two dumbbells on the floor",{"type":818,"content":1747},[1748],{"type":734,"content":1749},[1750],{"text":1751,"type":738},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":818,"content":1753},[1754],{"type":734,"content":1755},[1756],{"text":1757,"type":738},"Maintain plank position and repeat with the other arm",{"type":788,"attrs":1759,"content":1760},{"level":796},[1761],{"text":1762,"type":738},"2. Overhead Tricep Extension",{"type":734,"content":1764},[1765],{"text":1766,"type":738},"Target Muscles: Triceps",{"type":815,"content":1768},[1769,1775,1781,1787],{"type":818,"content":1770},[1771],{"type":734,"content":1772},[1773],{"text":1774,"type":738},"Hold the weight overhead with both hands",{"type":818,"content":1776},[1777],{"type":734,"content":1778},[1779],{"text":1780,"type":738},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":818,"content":1782},[1783],{"type":734,"content":1784},[1785],{"text":1786,"type":738},"Straighten your elbows and extend the weight overhead",{"type":818,"content":1788},[1789],{"type":734,"content":1790},[1791],{"text":1792,"type":738},"Hold the fully extended position for a moment, then repeat slowly",{"type":734,"content":1794},[1795],{"text":1796,"type":738},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":788,"attrs":1798,"content":1799},{"level":796},[1800],{"text":1801,"type":738},"3. Upright Row ",{"type":734,"content":1803},[1804],{"text":1805,"type":738},"Target Muscles: Traps & Deltoids",{"type":815,"content":1807},[1808,1814,1820],{"type":818,"content":1809},[1810],{"type":734,"content":1811},[1812],{"text":1813,"type":738},"Begin standing with your feet hip-width apart",{"type":818,"content":1815},[1816],{"type":734,"content":1817},[1818],{"text":1819,"type":738},"Lift your barbell or dumbbells straight up toward your chin",{"type":818,"content":1821},[1822],{"type":734,"content":1823},[1824],{"text":1825,"type":738},"Pause at the top of the lift, lower, and repeat",{"type":788,"attrs":1827,"content":1828},{"level":796},[1829],{"text":1830,"type":738},"4. Lateral Arm Raise",{"type":734,"content":1832},[1833],{"text":1834,"type":738},"Target Muscles: Triceps & Shoulders",{"type":815,"content":1836},[1837,1843,1849],{"type":818,"content":1838},[1839],{"type":734,"content":1840},[1841],{"text":1842,"type":738},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":818,"content":1844},[1845],{"type":734,"content":1846},[1847],{"text":1848,"type":738},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":818,"content":1850},[1851],{"type":734,"content":1852},[1853],{"text":1854,"type":738},"Lower and repeat",{"type":788,"attrs":1856,"content":1857},{"level":796},[1858],{"text":1859,"type":738},"5. Dumbbell Bench Press",{"type":734,"content":1861},[1862],{"text":1863,"type":738},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":815,"content":1865},[1866,1872,1878,1889],{"type":818,"content":1867},[1868],{"type":734,"content":1869},[1870],{"text":1871,"type":738},"Begin laying on a bench with your feet flat on the floor",{"type":818,"content":1873},[1874],{"type":734,"content":1875},[1876],{"text":1877,"type":738},"Lift the dumbbells to chest height, with your hands facing forward",{"type":818,"content":1879},[1880],{"type":734,"content":1881},[1882,1884],{"text":1883,"type":738},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1885,"type":738,"marks":1886},"(don’t let the dumbbells touch)",[1887],{"type":1888},"italic",{"type":818,"content":1890},[1891],{"type":734,"content":1892},[1893],{"text":1894,"type":738},"Lower your arms and repeat",{"type":788,"attrs":1896,"content":1897},{"level":796},[1898],{"text":1899,"type":738},"6. Tricep Dips",{"type":734,"content":1901},[1902],{"text":1766,"type":738},{"type":815,"content":1904},[1905,1911,1917],{"type":818,"content":1906},[1907],{"type":734,"content":1908},[1909],{"text":1910,"type":738},"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":818,"content":1912},[1913],{"type":734,"content":1914},[1915],{"text":1916,"type":738},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":818,"content":1918},[1919],{"type":734,"content":1920},[1921],{"text":1922,"type":738},"Push yourself back up until your arms are almost straight, and repeat",{"type":788,"attrs":1924,"content":1925},{"level":796},[1926],{"text":1927,"type":738},"7. Decline Push-Up",{"type":734,"content":1929},[1930],{"text":1931,"type":738},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":815,"content":1933},[1934,1940,1946],{"type":818,"content":1935},[1936],{"type":734,"content":1937},[1938],{"text":1939,"type":738},"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":818,"content":1941},[1942],{"type":734,"content":1943},[1944],{"text":1945,"type":738},"Brace your core and glutes, and lower yourself down into a push-up",{"type":818,"content":1947},[1948],{"type":734,"content":1949},[1950],{"text":1951,"type":738},"Extend your elbows to push yourself up, and repeat",{"type":788,"attrs":1953,"content":1954},{"level":796},[1955],{"text":1956,"type":738},"8. Diamond Push-Up",{"type":734,"content":1958},[1959],{"text":1960,"type":738},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":815,"content":1962},[1963,1969,1975],{"type":818,"content":1964},[1965],{"type":734,"content":1966},[1967],{"text":1968,"type":738},"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":818,"content":1970},[1971],{"type":734,"content":1972},[1973],{"text":1974,"type":738},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":818,"content":1976},[1977],{"type":734,"content":1978},[1979],{"text":1980,"type":738},"Push yourself back up and repeat",{"type":734,"content":1982},[1983,1985,1992],{"text":1984,"type":738},"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":1986,"type":738,"marks":1987},"FightCamp Community",[1988],{"type":743,"attrs":1989},{"href":1990,"uuid":48,"anchor":48,"custom":1991,"target":746,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1993,"type":738}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":788,"attrs":1995,"content":1996},{"level":790},[1997],{"text":1998,"type":738},"Train Like a Woman",{"type":734,"content":2000},[2001,2002,2007],{"text":1128,"type":738},{"text":1130,"type":738,"marks":2003},[2004],{"type":743,"attrs":2005},{"href":1134,"uuid":48,"anchor":48,"custom":2006,"target":746,"linktype":13},{},{"text":1410,"type":738},{"type":734,"content":2009},[2010],{"text":1414,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2012,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2017,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2018,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2013,"component":118,"meta_info":2014,"meta_title":7,"block_image":2015,"cover_image":2016,"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":2021,"title":2022,"plugin":43,"description":2023},"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":2025,"alt":2026,"name":7,"focus":7,"title":2026,"filename":2027,"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,[1160],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2038,"created_at":2039,"published_at":2040,"updated_at":2041,"id":2042,"uuid":2043,"content":2044,"slug":2259,"full_slug":2260,"sort_by_date":48,"position":2261,"tag_list":2262,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2263,"first_published_at":2264,"release_id":48,"lang":60,"path":1164,"alternates":2265,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2045,"faqs":2046,"title":2038,"topic":2063,"author":2078,"content":2079,"category":2243,"schedule":2251,"component":1146,"meta_info":2252,"cover_image":2255,"description":2254,"contributors":2258},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2047,2051,2055,2059],{"_uid":2048,"answer":2049,"question":2050,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2052,"answer":2053,"question":2054,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2056,"answer":2057,"question":2058,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2060,"answer":2061,"question":2062,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2064,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2076,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2077,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2065,"component":39,"meta_info":2073,"block_image":2074,"cover_image":2075,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2066,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2071,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2072,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2067,"component":118,"meta_info":2068,"meta_title":7,"block_image":2069,"cover_image":2070,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":731,"content":2080},[2081,2094,2106,2111,2115,2125,2129,2134,2138,2142,2149,2159,2172,2177,2188,2191,2201,2202,2207,2220,2231,2240],{"type":734,"content":2082},[2083,2085,2092],{"text":2084,"type":738},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2086,"type":738,"marks":2087},"Aaron Swenson",[2088],{"type":743,"attrs":2089},{"href":2090,"uuid":48,"anchor":48,"custom":2091,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2093,"type":738}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":758,"attrs":2095},{"id":2096,"body":2097},"0a18151c-90cf-40c6-926a-b258a15847a9",[2098],{"_uid":2099,"link":2100,"image":2102,"title":2104,"component":770},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2101,"linktype":13,"fieldtype":14,"cached_url":2101},"https://youtu.be/oMc52QTWo1A",{"id":2103,"alt":2104,"name":7,"focus":48,"title":2104,"filename":2105,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":788,"attrs":2107,"content":2108},{"level":790},[2109],{"text":2110,"type":738},"The Rebellious Age",{"type":734,"content":2112},[2113],{"text":2114,"type":738},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":758,"attrs":2116},{"id":2096,"body":2117},[2118],{"url":2119,"_uid":2120,"image":2121,"component":812,"copyright_details":2124},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2122,"alt":2086,"name":7,"focus":48,"title":2086,"filename":2123,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":734,"content":2126},[2127],{"text":2128,"type":738},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":788,"attrs":2130,"content":2131},{"level":790},[2132],{"text":2133,"type":738},"It’s Time To Spar",{"type":734,"content":2135},[2136],{"text":2137,"type":738},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":734,"content":2139},[2140],{"text":2141,"type":738},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":788,"attrs":2143,"content":2144},{"level":790},[2145,2147],{"text":2146,"type":738},"Humbling Experience and A New Life Path",{"type":2148},"hard_break",{"type":758,"attrs":2150},{"id":2096,"body":2151},[2152],{"url":2153,"_uid":2154,"image":2155,"component":812,"copyright_details":2158},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2156,"alt":2086,"name":7,"focus":48,"title":2086,"filename":2157,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":734,"content":2160},[2161,2163,2170],{"text":2162,"type":738},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2164,"type":738,"marks":2165},"body shot",[2166],{"type":743,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2171,"type":738}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":788,"attrs":2173,"content":2174},{"level":790},[2175,2176],{"text":2062,"type":738},{"type":2148},{"type":758,"attrs":2178},{"id":2096,"body":2179},[2180],{"url":2181,"_uid":2182,"image":2183,"component":812,"copyright_details":2187},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2184,"alt":2185,"name":7,"focus":48,"title":2185,"filename":2186,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":734,"content":2189},[2190],{"text":2061,"type":738},{"type":758,"attrs":2192},{"id":2193,"body":2194},"ce079800-7842-415f-8625-1c76bcc86c9f",[2195],{"_uid":2196,"text":2197,"image":2198,"author":2199,"component":2200},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":734},{"type":788,"attrs":2203,"content":2204},{"level":790},[2205],{"text":2206,"type":738},"Inspirational FightCamp Trainers",{"type":734,"content":2208},[2209,2211,2218],{"text":2210,"type":738},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2212,"type":738,"marks":2213},"FightCamp Trainers",[2214],{"type":743,"attrs":2215},{"href":2216,"uuid":48,"anchor":48,"custom":2217,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2219,"type":738}," have you covered.",{"type":758,"attrs":2221},{"id":2096,"body":2222},[2223],{"url":2224,"_uid":2225,"image":2226,"component":812,"copyright_details":2230},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2227,"alt":2228,"name":7,"focus":48,"title":2228,"filename":2229,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":734,"content":2232},[2233,2234,2239],{"text":1128,"type":738},{"text":1130,"type":738,"marks":2235},[2236],{"type":743,"attrs":2237},{"href":1134,"uuid":48,"anchor":48,"custom":2238,"target":746,"linktype":13},{},{"text":1410,"type":738},{"type":734,"content":2241},[2242],{"text":1414,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2244,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2249,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2245,"component":118,"meta_info":2246,"meta_title":7,"block_image":2247,"cover_image":2248,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2253,"title":2038,"plugin":43,"description":2254},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2256,"alt":2038,"name":7,"focus":48,"title":2038,"filename":2257,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1160],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2267,"created_at":2268,"published_at":2269,"updated_at":2270,"id":2271,"uuid":2272,"content":2273,"slug":2498,"full_slug":2499,"sort_by_date":48,"position":2500,"tag_list":2501,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2502,"first_published_at":2503,"release_id":48,"lang":60,"path":1164,"alternates":2504,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2274,"faqs":2275,"title":2267,"topic":2284,"author":1652,"content":2299,"category":2479,"schedule":2487,"component":1146,"meta_info":2488,"cover_image":2492,"description":2496,"contributors":2497},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2276,2280],{"_uid":2277,"answer":2278,"question":2279,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2281,"answer":2282,"question":2283,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2285,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2297,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2298,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2286,"component":39,"meta_info":2294,"block_image":2295,"cover_image":2296,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2287,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2292,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2293,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2288,"component":118,"meta_info":2289,"meta_title":7,"block_image":2290,"cover_image":2291,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2300},[2301,2306,2310,2315,2319,2324,2328,2354,2359,2363,2368,2372,2377,2381,2386,2399,2404,2417,2422,2426,2431,2435,2440,2444,2449,2453,2458,2462,2467],{"type":788,"attrs":2302,"content":2303},{"level":790},[2304],{"text":2305,"type":738},"Staying Safe While Exercising in the Cold",{"type":734,"content":2307},[2308],{"text":2309,"type":738},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":788,"attrs":2311,"content":2312},{"level":796},[2313],{"text":2314,"type":738},"Watch the Windchill",{"type":734,"content":2316},[2317],{"text":2318,"type":738},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":788,"attrs":2320,"content":2321},{"level":796},[2322],{"text":2323,"type":738},"Protect Your Extremities",{"type":734,"content":2325},[2326],{"text":2327,"type":738},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":815,"content":2329},[2330,2336,2342,2348],{"type":818,"content":2331},[2332],{"type":734,"content":2333},[2334],{"text":2335,"type":738},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":818,"content":2337},[2338],{"type":734,"content":2339},[2340],{"text":2341,"type":738},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":818,"content":2343},[2344],{"type":734,"content":2345},[2346],{"text":2347,"type":738},"Wear a hat or headband that covers your ears",{"type":818,"content":2349},[2350],{"type":734,"content":2351},[2352],{"text":2353,"type":738},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":788,"attrs":2355,"content":2356},{"level":796},[2357],{"text":2358,"type":738},"Wear Layers",{"type":734,"content":2360},[2361],{"text":2362,"type":738},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":788,"attrs":2364,"content":2365},{"level":796},[2366],{"text":2367,"type":738},"Don’t Forget Sunscreen",{"type":734,"content":2369},[2370],{"text":2371,"type":738},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":788,"attrs":2373,"content":2374},{"level":790},[2375],{"text":2376,"type":738},"Getting Motivated to Workout in the Cold ",{"type":734,"content":2378},[2379],{"text":2380,"type":738},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":788,"attrs":2382,"content":2383},{"level":796},[2384],{"text":2385,"type":738},"Invest in New Activewear",{"type":734,"content":2387},[2388,2390,2397],{"text":2389,"type":738},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2391,"type":738,"marks":2392},"new workout gear",[2393],{"type":743,"attrs":2394},{"href":2395,"uuid":48,"anchor":48,"custom":2396,"target":746,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2398,"type":738}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":788,"attrs":2400,"content":2401},{"level":796},[2402],{"text":2403,"type":738},"Find a Workout Buddy",{"type":734,"content":2405},[2406,2408,2415],{"text":2407,"type":738},"Accountability! Accountability! Accountability! Finding a ",{"text":2409,"type":738,"marks":2410},"workout buddy",[2411],{"type":743,"attrs":2412},{"href":2413,"uuid":48,"anchor":48,"custom":2414,"target":746,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2416,"type":738}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":788,"attrs":2418,"content":2419},{"level":796},[2420],{"text":2421,"type":738},"Benefits of Working Out in the Cold",{"type":734,"content":2423},[2424],{"text":2425,"type":738},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":788,"attrs":2427,"content":2428},{"level":796},[2429],{"text":2430,"type":738},"Combat Seasonal Affective Disorder",{"type":734,"content":2432},[2433],{"text":2434,"type":738},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":788,"attrs":2436,"content":2437},{"level":796},[2438],{"text":2439,"type":738},"Boost Your Immune System",{"type":734,"content":2441},[2442],{"text":2443,"type":738},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":788,"attrs":2445,"content":2446},{"level":796},[2447],{"text":2448,"type":738},"Diverse Training Options",{"type":734,"content":2450},[2451],{"text":2452,"type":738},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":788,"attrs":2454,"content":2455},{"level":796},[2456],{"text":2457,"type":738},"Burn More Calories",{"type":734,"content":2459},[2460],{"text":2461,"type":738},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":788,"attrs":2463,"content":2464},{"level":790},[2465],{"text":2466,"type":738},"Train Like a Fighter in the Cold",{"type":734,"content":2468},[2469,2471,2477],{"text":2470,"type":738},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1130,"type":738,"marks":2472},[2473,2476],{"type":743,"attrs":2474},{"href":1134,"uuid":48,"anchor":48,"custom":2475,"target":746,"linktype":13},{},{"type":1228},{"text":2478,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2480,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2485,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2486,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2481,"component":118,"meta_info":2482,"meta_title":7,"block_image":2483,"cover_image":2484,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2489,"title":2490,"plugin":43,"description":2491},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2493,"alt":2494,"name":7,"focus":7,"title":2494,"filename":2495,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1160],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2506,"created_at":2507,"published_at":2508,"updated_at":2509,"id":2510,"uuid":2511,"content":2512,"slug":2727,"full_slug":2728,"sort_by_date":48,"position":2729,"tag_list":2730,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2731,"first_published_at":2732,"release_id":48,"lang":60,"path":1164,"alternates":2733,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2513,"faqs":2514,"title":2506,"topic":2535,"author":1652,"content":2550,"category":2709,"schedule":2717,"component":1146,"meta_info":2718,"cover_image":2722,"description":2721,"contributors":2726},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2515,2519,2523,2527,2531],{"_uid":2516,"answer":2517,"question":2518,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2520,"answer":2521,"question":2522,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2524,"answer":2525,"question":2526,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2528,"answer":2529,"question":2530,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2532,"answer":2533,"question":2534,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2536,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2548,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2537,"component":39,"meta_info":2545,"block_image":2546,"cover_image":2547,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2538,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2543,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2544,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2539,"component":118,"meta_info":2540,"meta_title":7,"block_image":2541,"cover_image":2542,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2551},[2552,2556,2560,2564,2577,2581,2585,2590,2602,2615,2620,2631,2635,2657,2662,2673,2684,2689,2693,2697,2706],{"type":734,"content":2553},[2554],{"text":2555,"type":738},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":734,"content":2557},[2558],{"text":2559,"type":738},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":788,"attrs":2561,"content":2562},{"level":790},[2563],{"text":2518,"type":738},{"type":734,"content":2565},[2566,2568,2575],{"text":2567,"type":738},"According to the ",{"text":2569,"type":738,"marks":2570},"Mayo Clinic",[2571],{"type":743,"attrs":2572},{"href":2573,"uuid":48,"anchor":48,"custom":2574,"target":746,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2576,"type":738},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":734,"content":2578},[2579],{"text":2580,"type":738},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":734,"content":2582},[2583],{"text":2584,"type":738},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":788,"attrs":2586,"content":2587},{"level":790},[2588],{"text":2589,"type":738},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":758,"attrs":2591},{"id":2592,"body":2593},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2594],{"url":2595,"_uid":2596,"image":2597,"component":812,"copyright_details":2601},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2598,"alt":2599,"name":7,"focus":48,"title":2599,"filename":2600,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":734,"content":2603},[2604,2606,2613],{"text":2605,"type":738},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2607,"type":738,"marks":2608},"burn more calories",[2609],{"type":743,"attrs":2610},{"href":2611,"uuid":48,"anchor":48,"custom":2612,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2614,"type":738}," even after you’re done working out.",{"type":788,"attrs":2616,"content":2617},{"level":790},[2618],{"text":2619,"type":738},"Kickboxing Is A Full Body Workout",{"type":758,"attrs":2621},{"id":2592,"body":2622},[2623],{"url":2624,"_uid":2625,"image":2626,"component":812,"copyright_details":2630},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2627,"alt":2628,"name":7,"focus":48,"title":2628,"filename":2629,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":734,"content":2632},[2633],{"text":2634,"type":738},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":734,"content":2636},[2637,2639,2646,2648,2655],{"text":2638,"type":738},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2640,"type":738,"marks":2641},"all-level lower body workout",[2642],{"type":743,"attrs":2643},{"href":2644,"uuid":48,"anchor":48,"custom":2645,"target":746,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2647,"type":738}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2649,"type":738,"marks":2650},"upper body workout",[2651],{"type":743,"attrs":2652},{"href":2653,"uuid":48,"anchor":48,"custom":2654,"target":746,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2656,"type":738}," led by Flo Master.",{"type":788,"attrs":2658,"content":2659},{"level":790},[2660],{"text":2661,"type":738},"Boxing Can Be Low-Impact",{"type":758,"attrs":2663},{"id":2592,"body":2664},[2665],{"url":2666,"_uid":2667,"image":2668,"component":812,"copyright_details":2672},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2669,"alt":2670,"name":7,"focus":48,"title":2670,"filename":2671,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":734,"content":2674},[2675,2677,2682],{"text":2676,"type":738},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1490,"type":738,"marks":2678},[2679],{"type":743,"attrs":2680},{"href":1494,"uuid":48,"anchor":48,"custom":2681,"target":746,"linktype":13},{},{"text":2683,"type":738}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":788,"attrs":2685,"content":2686},{"level":790},[2687],{"text":2688,"type":738},"Kick Boring Cardio To The Curb",{"type":734,"content":2690},[2691],{"text":2692,"type":738},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":788,"attrs":2694,"content":2695},{"level":790},[2696],{"text":1124,"type":738},{"type":734,"content":2698},[2699,2700,2705],{"text":1128,"type":738},{"text":1130,"type":738,"marks":2701},[2702],{"type":743,"attrs":2703},{"href":1134,"uuid":48,"anchor":48,"custom":2704,"target":746,"linktype":13},{},{"text":1410,"type":738},{"type":734,"content":2707},[2708],{"text":1599,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2710,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2711,"component":118,"meta_info":2712,"meta_title":7,"block_image":2713,"cover_image":2714,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2719,"title":2720,"plugin":43,"description":2721},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2723,"alt":2724,"name":7,"focus":48,"title":2724,"filename":2725,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1160],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1146,"created_at":2735,"published_at":2736,"updated_at":2737,"id":2738,"uuid":2739,"content":2740,"slug":1146,"full_slug":2761,"sort_by_date":48,"position":446,"tag_list":2762,"is_startpage":9,"parent_id":2763,"meta_data":48,"group_id":2764,"first_published_at":2765,"release_id":48,"lang":60,"path":7,"alternates":2766,"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":2741,"component":2742,"meta_info":2743,"custom_content_list":2745},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2744,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2746,2751,2756],{"_uid":2747,"label":2748,"value":2749,"dev_id":2750,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2752,"label":2753,"value":2754,"dev_id":2755,"component":738},"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":2757,"label":2758,"value":2759,"dev_id":2760,"component":738},"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",[],1785892839664]