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The boxing trainer saw him sitting on the sideline watching intently. He walked over to Tommy, took one good look at him, and told him to “put his shorts on.” At that moment, unknowingly, Tommy began his journey into boxing and entrepreneurship--two passions that have made him the man he is today.","How old was Tommy Duquette when he started boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"437bd00b-3593-4d99-9125-f1ad72ab8773","Tommy Duquette is not only a co-founder of FightCamp, he is also a former amateur boxing standout, born to a family whose riches came in the form of boxing experience, drive, and passion. He is a boxing trainer and an entrepreneur.","Who is Tommy Duquette?",{"_uid":676,"answer":677,"question":678,"component":670},"7c4105cb-ad91-41ea-abe0-de3ea74f38e0","Tommy Duquette remains a large driving force behind building the FightCamp brand as he heads marketing strategy and is involved with product development. Not only does Tommy work on the business, he works in the business. Tommy creates most of the workouts, works directly with all the trainers, and is a FightCamp trainer himself. With precise technique, a motivational spirit, and a kick-ass attitude, Tommy’s FightCamp workouts will always force you to challenge yourself. Tommy will take you to the next level, all you have to do is take the first step.","What is Tommy Duquette's role in FightCamp?",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":680,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":713,"full_slug":714,"sort_by_date":48,"position":635,"tag_list":715,"is_startpage":9,"parent_id":716,"meta_data":48,"group_id":717,"first_published_at":718,"release_id":48,"lang":60,"path":48,"alternates":719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":708,"social_link_youtube":709,"social_link_facebook":710,"social_link_linkedin":7,"social_link_instagram":711,"social_link_pinterest":712},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":705,"alt":695,"name":7,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":721,"content":722},"doc",[723,729,736,827,832,855,859,875,879,883,887,891,896,900,904,908,912,916,921,925],{"type":724,"content":725},"paragraph",[726],{"text":727,"type":728},"Meet Our FightCamp Trainer (and Co-Founder), Tommy Duquette.","text",{"type":730,"attrs":731,"content":733},"heading",{"level":732},2,[734],{"text":735,"type":728},"FUN FACTS About Tommy",{"type":737,"content":738},"bullet_list",[739,757,771,785,799,813],{"type":740,"content":741},"list_item",[742],{"type":724,"content":743},[744,749,755],{"text":745,"type":728,"marks":746},"Favorite Food: ",[747],{"type":748},"bold",{"text":750,"type":728,"marks":751}," ",[752],{"type":753,"attrs":754},"styled",{"class":7},{"text":756,"type":728},"Greasy East Coast Pizza",{"type":740,"content":758},[759],{"type":724,"content":760},[761,765,769],{"text":762,"type":728,"marks":763},"Guilty [food] Pleasure: ",[764],{"type":748},{"text":750,"type":728,"marks":766},[767],{"type":753,"attrs":768},{"class":7},{"text":770,"type":728},"Ice Cream",{"type":740,"content":772},[773],{"type":724,"content":774},[775,779,783],{"text":776,"type":728,"marks":777},"Favorite Music for Boxing: ",[778],{"type":748},{"text":750,"type":728,"marks":780},[781],{"type":753,"attrs":782},{"class":7},{"text":784,"type":728},"90s Hip Hop or some Salsa 😊",{"type":740,"content":786},[787],{"type":724,"content":788},[789,793,797],{"text":790,"type":728,"marks":791},"Personal Mantra: ",[792],{"type":748},{"text":750,"type":728,"marks":794},[795],{"type":753,"attrs":796},{"class":7},{"text":798,"type":728},"Get a just a little bit better every day – do something in the interest of continuous improvement.",{"type":740,"content":800},[801],{"type":724,"content":802},[803,807,811],{"text":804,"type":728,"marks":805},"Three Words That Describe Tommy: ",[806],{"type":748},{"text":750,"type":728,"marks":808},[809],{"type":753,"attrs":810},{"class":7},{"text":812,"type":728},"Curious. Passionate. Hardworking.",{"type":740,"content":814},[815],{"type":724,"content":816},[817,821,825],{"text":818,"type":728,"marks":819},"Words of Wisdom: ",[820],{"type":748},{"text":750,"type":728,"marks":822},[823],{"type":753,"attrs":824},{"class":7},{"text":826,"type":728},"Don’t take a giant leap, it’s not sustainable – build fitness into your lifestyle.",{"type":730,"attrs":828,"content":829},{"level":732},[830],{"text":831,"type":728},"The Early Days",{"type":724,"content":833},[834,836,840,848,853],{"text":835,"type":728},"At the age of 14, Tommy Duquette walked into the ",{"text":750,"type":728,"marks":837},[838],{"type":753,"attrs":839},{"class":7},{"text":841,"type":728,"marks":842},"Boston Boxing Gym",[843],{"type":844,"attrs":845},"link",{"href":846,"uuid":48,"anchor":48,"target":847,"linktype":48},"http://www.bostonboxing.com/","_blank",{"text":849,"type":728,"marks":850},"  ",[851],{"type":753,"attrs":852},{"class":7},{"text":854,"type":728},"with a family member and sat down to watch him train. The boxing trainer saw him sitting on the sideline watching intently. He walked over to Tommy, took one good look at him, and told him to “put his shorts on.”",{"type":724,"content":856},[857],{"text":858,"type":728},"At that moment, unknowingly, Tommy began his journey into boxing and entrepreneurship--two passions that have made him the man he is today.",{"type":724,"content":860},[861,863,867,873],{"text":862,"type":728},"Tommy Duquette is not only a co-founder of FightCamp, he is also a ",{"text":750,"type":728,"marks":864},[865],{"type":753,"attrs":866},{"class":7},{"text":868,"type":728,"marks":869},"former amateur boxing standout",[870],{"type":844,"attrs":871},{"href":872,"uuid":48,"anchor":48,"target":847,"linktype":48},"http://www.bostonherald.com/sports/other/boxing/2012/07/waltham_boxer_just_misses_shot_olympics",{"text":874,"type":728},", born to a family whose riches came in the form of boxing experience, drive, and passion. He is a boxing trainer and an entrepreneur.",{"type":724,"content":876},[877],{"text":878,"type":728},"As a kid, Tommy wanted to be a professional athlete. His grandfather and great-grandfather were both professional boxing champs, so traveling down the path of training to compete seemed natural. Tommy’s family was one that valued hard work ethic and effort, and they instilled that in him from a young age.",{"type":724,"content":880},[881],{"text":882,"type":728},"Armed with good genes and morals, Tommy continued his boxing training beyond that first day as a 14-year-old kid. He worked his way up and earned his spot competing as an amateur. Tommy Duquette made the US National Team, and had his sights set on becoming an Olympian.",{"type":724,"content":884},[885],{"text":886,"type":728},"In 2012, Tommy qualified for the Olympic Trials as the #2 seed in the nation. He was one step closer to reaching his goal. Unfortunately, Tommy just missed making the Olympic team by a tiny margin.",{"type":724,"content":888},[889],{"text":890,"type":728},"But Tommy Duquette wasn’t down and out. Even though he didn’t take the “traditional” route of going to college right after high school since he was so busy working and boxing, he still had a passion for education. Over time, Tommy grew less interested in pursuing boxing as a career, and instead kept open for opportunities. Eventually, Tommy pivoted, changed his focus, and followed his interest in ideation, creating, and growing--all of the things successful entrepreneurs love.",{"type":730,"attrs":892,"content":893},{"level":732},[894],{"text":895,"type":728},"Boxer and Entrepreneur",{"type":724,"content":897},[898],{"text":899,"type":728},"Tommy took the path into higher education where he excelled. He earned a scholarship to Babson College--one of the best schools for entrepreneurship. During his last semester, Tommy was chosen to take part in an internship with a VC fund, Highland Capital. Through his experience, he was given direct access to two highly influential people: Bob Davis, founder of Lycos, and Andrew Hunt, co-founder of Warby Parker.",{"type":724,"content":901},[902],{"text":903,"type":728},"During that time, Duquette realized he wanted to truly commit himself to becoming an entrepreneur and making his mark in the world. He eventually found Khalil, Alex, Patrick, Jay, and Turbo--the other five FightCamp co-founders--who were working on the first generation the FightCamp Punch Trackers. At the time, these were huge, handmade devices that barely worked. Tommy joined the team as a co-founder, and shortly after, they received an investment from Y-Combinator, and moved to the West Coast.",{"type":724,"content":905},[906],{"text":907,"type":728},"With a new environment and a fresh perspective, the team continued refining the hardware and software involved in the tracker technology. Although they had professional boxers and trainers using their technology to optimize training and performance, the team saw another opportunity in reaching boxing enthusiasts of all ages, shapes, sizes, and levels.",{"type":724,"content":909},[910],{"text":911,"type":728},"Their idea to reach a new audience involved inviting boxing fitness enthusiasts to bring the tracker technology into their own homes. They could use their trackers to work with awesome boxing trainers through on-demand boxing workouts. The team introduced this idea to the public to gauge interest, and the initial response was extremely positive.",{"type":724,"content":913},[914],{"text":915,"type":728},"The team got to work building the idea and in November 2017, FightCamp was officially born.",{"type":730,"attrs":917,"content":918},{"level":732},[919],{"text":920,"type":728},"Boxing Trainer and FightCamp Co-Founder",{"type":724,"content":922},[923],{"text":924,"type":728},"Tommy Duquette remains a large driving force behind building the FightCamp brand as he heads marketing strategy and is involved with product development. Not only does Tommy work on the business, he works in the business. Tommy creates most of the workouts, works directly with all the trainers, and is a FightCamp trainer himself.",{"type":724,"content":926},[927],{"text":928,"type":728},"With precise technique, a motivational spirit, and a kick-ass attitude, Tommy’s FightCamp workouts will always force you to challenge yourself. Tommy will take you to the next level, all you have to do is take the first step.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":930,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":935,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":936,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":931,"component":118,"meta_info":932,"meta_title":7,"block_image":933,"cover_image":934,"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},[],[],"2018-07-31 00:00","article",{"_uid":940,"title":657,"plugin":43,"description":941},"53fb6a3e-8d9b-4854-abd0-32202692e55a","Introducing Tommy Duquette: a FightCamp trainer and Co-Founder. Learn about his journey into boxing and entrepreneurship.",{"id":943,"alt":657,"name":7,"focus":48,"title":657,"filename":944,"copyright":7,"fieldtype":50},3430935,"https://a.storyblok.com/f/115220/2400x990/3e01b1575f/fightcamp-trainer-spotlight-tommy-duquette.jpeg",[],"fightcamp-trainer-spotlight-tommy-duquette","blogs/fightcamp-trainer-spotlight-tommy-duquette",-2220,[],60887917,"d1a7c61a-6417-4231-8222-cf8ac718fad4","2018-07-31T00:58:00.000Z",[],["Reactive",955],[956,1309,1732,2147,2386,2564],{"name":957,"created_at":958,"published_at":959,"updated_at":960,"id":961,"uuid":962,"content":963,"slug":1301,"full_slug":1302,"sort_by_date":48,"position":1303,"tag_list":1304,"is_startpage":9,"parent_id":950,"meta_data":48,"group_id":1306,"first_published_at":959,"release_id":48,"lang":60,"path":1307,"alternates":1308,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":964,"faqs":965,"title":957,"topic":1014,"author":1029,"content":1030,"category":1284,"schedule":1292,"component":938,"meta_info":1293,"cover_image":1297,"description":1296,"contributors":1300},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[966,970,974,978,982,986,990,994,998,1002,1006,1010],{"_uid":967,"answer":968,"question":969,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":971,"answer":972,"question":973,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":975,"answer":976,"question":977,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":979,"answer":980,"question":981,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":983,"answer":984,"question":985,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":987,"answer":988,"question":989,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":991,"answer":992,"question":993,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":995,"answer":996,"question":997,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":999,"answer":1000,"question":1001,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1003,"answer":1004,"question":1005,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1007,"answer":1008,"question":1009,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1011,"answer":1012,"question":1013,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1015,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1027,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1028,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1016,"component":39,"meta_info":1024,"block_image":1025,"cover_image":1026,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1017,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1022,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1023,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1018,"component":118,"meta_info":1019,"meta_title":7,"block_image":1020,"cover_image":1021,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":721,"content":1031},[1032,1052,1064,1078,1083,1088,1101,1105,1119,1123,1128,1131,1135,1146,1158,1162,1165,1170,1181,1193,1197,1200,1205,1216,1220,1224,1228,1231,1236,1247,1251,1255,1259,1264,1268,1280],{"type":724,"content":1033},[1034,1036,1042,1044,1050],{"text":1035,"type":728},"Out of the ",{"text":1037,"type":728,"marks":1038},"six (6) basic punches",[1039],{"type":844,"attrs":1040},{"href":1041,"uuid":48,"anchor":48,"target":847,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1043,"type":728}," in boxing, punch number one is the ",{"text":1045,"type":728,"marks":1046},"jab",[1047],{"type":844,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":847,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1051,"type":728},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":724,"content":1053},[1054,1056,1062],{"text":1055,"type":728},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1057,"type":728,"marks":1058},"Coach PJ",[1059],{"type":844,"attrs":1060},{"href":1061,"uuid":48,"anchor":48,"target":847,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1063,"type":728}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1065,"attrs":1066},"blok",{"id":1067,"body":1068},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1069],{"_uid":1070,"link":1071,"image":1073,"title":1075,"component":1077},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1072,"linktype":13,"fieldtype":14,"cached_url":1072},"https://youtu.be/JM-8c3EqwZg",{"id":1074,"alt":1075,"name":7,"focus":48,"title":1075,"filename":1076,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":730,"attrs":1079,"content":1080},{"level":732},[1081],{"text":1082,"type":728},"5 Most Common Jab Mistakes",{"type":730,"attrs":1084,"content":1086},{"level":1085},3,[1087],{"text":977,"type":728},{"type":1065,"attrs":1089},{"id":1067,"body":1090},[1091],{"url":1092,"_uid":1094,"image":1095,"component":1099,"copyright_details":1100},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1096,"alt":1097,"name":7,"focus":48,"title":1097,"filename":1098,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png","content_image",[],{"type":724,"content":1102},[1103],{"text":1104,"type":728},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":737,"content":1106},[1107,1113],{"type":740,"content":1108},[1109],{"type":724,"content":1110},[1111],{"text":1112,"type":728},"While extending the arm to punch",{"type":740,"content":1114},[1115],{"type":724,"content":1116},[1117],{"text":1118,"type":728},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":724,"content":1120},[1121],{"text":1122,"type":728},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":730,"attrs":1124,"content":1125},{"level":1085},[1126],{"text":1127,"type":728},"How To Fix It:",{"type":724,"content":1129},[1130],{"text":980,"type":728},{"type":730,"attrs":1132,"content":1133},{"level":1085},[1134],{"text":985,"type":728},{"type":1065,"attrs":1136},{"id":1067,"body":1137},[1138],{"url":1139,"_uid":1140,"image":1141,"component":1099,"copyright_details":1145},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1142,"alt":1143,"name":7,"focus":48,"title":1143,"filename":1144,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":724,"content":1147},[1148,1150,1156],{"text":1149,"type":728},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1151,"type":728,"marks":1152},"hook",[1153],{"type":844,"attrs":1154},{"href":1155,"uuid":48,"anchor":48,"target":847,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1157,"type":728}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":730,"attrs":1159,"content":1160},{"level":1085},[1161],{"text":1127,"type":728},{"type":724,"content":1163},[1164],{"text":988,"type":728},{"type":730,"attrs":1166,"content":1167},{"level":1085},[1168],{"text":1169,"type":728},"3. Pushing the Jab",{"type":1065,"attrs":1171},{"id":1067,"body":1172},[1173],{"url":1174,"_uid":1175,"image":1176,"component":1099,"copyright_details":1180},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1177,"alt":1178,"name":7,"focus":48,"title":1178,"filename":1179,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":724,"content":1182},[1183,1185,1191],{"text":1184,"type":728},"“Pushing the jab” means leaning into the punch. In your ",{"text":1186,"type":728,"marks":1187},"boxing stance",[1188],{"type":844,"attrs":1189},{"href":1190,"uuid":48,"anchor":48,"target":847,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1192,"type":728},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":730,"attrs":1194,"content":1195},{"level":1085},[1196],{"text":1127,"type":728},{"type":724,"content":1198},[1199],{"text":996,"type":728},{"type":730,"attrs":1201,"content":1202},{"level":1085},[1203],{"text":1204,"type":728},"4. Flaring Your Elbows",{"type":1065,"attrs":1206},{"id":1067,"body":1207},[1208],{"url":1209,"_uid":1210,"image":1211,"component":1099,"copyright_details":1215},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1212,"alt":1213,"name":7,"focus":48,"title":1213,"filename":1214,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":724,"content":1217},[1218],{"text":1219,"type":728},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":724,"content":1221},[1222],{"text":1223,"type":728},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":730,"attrs":1225,"content":1226},{"level":1085},[1227],{"text":1127,"type":728},{"type":724,"content":1229},[1230],{"text":1004,"type":728},{"type":730,"attrs":1232,"content":1233},{"level":1085},[1234],{"text":1235,"type":728},"5. Not Jabbing Enough",{"type":1065,"attrs":1237},{"id":1067,"body":1238},[1239],{"url":1240,"_uid":1241,"image":1242,"component":1099,"copyright_details":1246},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1243,"alt":1244,"name":7,"focus":48,"title":1244,"filename":1245,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":724,"content":1248},[1249],{"text":1250,"type":728},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":730,"attrs":1252,"content":1253},{"level":1085},[1254],{"text":1127,"type":728},{"type":724,"content":1256},[1257],{"text":1258,"type":728},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":730,"attrs":1260,"content":1261},{"level":732},[1262],{"text":1263,"type":728},"Keep On Jabbing",{"type":724,"content":1265},[1266],{"text":1267,"type":728},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":724,"content":1269},[1270,1272,1278],{"text":1271,"type":728},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1273,"type":728,"marks":1274},"FightCamp",[1275],{"type":844,"attrs":1276},{"href":1277,"uuid":48,"anchor":48,"target":847,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1279,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":724,"content":1281},[1282],{"text":1283,"type":728},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1285,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1290,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1291,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1286,"component":118,"meta_info":1287,"meta_title":7,"block_image":1288,"cover_image":1289,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1294,"title":1295,"plugin":43,"description":1296},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1298,"alt":957,"name":7,"focus":48,"title":957,"filename":1299,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1305],"featured","86c344fd-0a6c-40e5-818a-28d6ef7bd0c8","training/{{story.slug}}",[],{"name":1310,"created_at":1311,"published_at":1312,"updated_at":1313,"id":1314,"uuid":1315,"content":1316,"slug":1725,"full_slug":1726,"sort_by_date":48,"position":1727,"tag_list":1728,"is_startpage":9,"parent_id":950,"meta_data":48,"group_id":1729,"first_published_at":1730,"release_id":48,"lang":60,"path":1307,"alternates":1731,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1317,"faqs":1318,"title":1310,"topic":1339,"author":1354,"content":1355,"category":1709,"schedule":1717,"component":938,"meta_info":1718,"cover_image":1721,"description":1720,"contributors":1724},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1319,1323,1327,1331,1335],{"_uid":1320,"answer":1321,"question":1322,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1324,"answer":1325,"question":1326,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1328,"answer":1329,"question":1330,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1332,"answer":1333,"question":1334,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1336,"answer":1337,"question":1338,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1340,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1352,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1341,"component":39,"meta_info":1349,"block_image":1350,"cover_image":1351,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1342,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1347,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1348,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1343,"component":118,"meta_info":1344,"meta_title":7,"block_image":1345,"cover_image":1346,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":721,"content":1356},[1357,1361,1364,1376,1381,1386,1451,1456,1482,1487,1491,1496,1504,1516,1521,1532,1537,1548,1553,1564,1569,1581,1586,1597,1602,1622,1627,1632,1652,1657,1676,1681,1694,1699],{"type":724,"content":1358},[1359],{"text":1360,"type":728},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":724,"content":1362},[1363],{"text":1321,"type":728},{"type":1065,"attrs":1365},{"id":1366,"body":1367},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1368],{"_uid":1369,"link":1370,"image":1372,"title":1374,"component":1077},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1371,"linktype":13,"fieldtype":14,"cached_url":1371},"https://pin.it/2zdpNMs",{"id":1373,"alt":1374,"name":7,"focus":48,"title":1374,"filename":1375,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":730,"attrs":1377,"content":1378},{"level":732},[1379],{"text":1380,"type":728},"Top Rock Step-By-Step",{"type":730,"attrs":1382,"content":1383},{"level":1085},[1384],{"text":1385,"type":728},"The Feet",{"type":737,"content":1387},[1388,1394,1414,1420,1439,1445],{"type":740,"content":1389},[1390],{"type":724,"content":1391},[1392],{"text":1393,"type":728},"Begin by starting in an athletic stance on the balls of your feet",{"type":740,"content":1395},[1396,1400],{"type":724,"content":1397},[1398],{"text":1399,"type":728},"To start, being by doing a “step out”",{"type":737,"content":1401},[1402,1408],{"type":740,"content":1403},[1404],{"type":724,"content":1405},[1406],{"text":1407,"type":728},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":740,"content":1409},[1410],{"type":724,"content":1411},[1412],{"text":1413,"type":728},"Pause for a half-second",{"type":740,"content":1415},[1416],{"type":724,"content":1417},[1418],{"text":1419,"type":728},"Return to the starting stance by performing a slight hop backward",{"type":740,"content":1421},[1422,1426],{"type":724,"content":1423},[1424],{"text":1425,"type":728},"Once returned, perform the opposite foot “step out”",{"type":737,"content":1427},[1428,1434],{"type":740,"content":1429},[1430],{"type":724,"content":1431},[1432],{"text":1433,"type":728},"Make sure the step out is in front of the opposite foot and crosses over",{"type":740,"content":1435},[1436],{"type":724,"content":1437},[1438],{"text":1413,"type":728},{"type":740,"content":1440},[1441],{"type":724,"content":1442},[1443],{"text":1444,"type":728},"Hop back to the starting position",{"type":740,"content":1446},[1447],{"type":724,"content":1448},[1449],{"text":1450,"type":728},"Continue Top Rocking for the remainder of the set",{"type":730,"attrs":1452,"content":1453},{"level":1085},[1454],{"text":1455,"type":728},"The Arms",{"type":737,"content":1457},[1458,1464,1470,1476],{"type":740,"content":1459},[1460],{"type":724,"content":1461},[1462],{"text":1463,"type":728},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":740,"content":1465},[1466],{"type":724,"content":1467},[1468],{"text":1469,"type":728},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":740,"content":1471},[1472],{"type":724,"content":1473},[1474],{"text":1475,"type":728},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":740,"content":1477},[1478],{"type":724,"content":1479},[1480],{"text":1481,"type":728},"Continue using this arm motion to help with rhythm and balance",{"type":730,"attrs":1483,"content":1484},{"level":732},[1485],{"text":1486,"type":728},"Movement Key Points",{"type":724,"content":1488},[1489],{"text":1490,"type":728},"Here are some key things to focus on while performing the Top Rock:",{"type":730,"attrs":1492,"content":1493},{"level":1085},[1494],{"text":1495,"type":728},"Start by swinging your arms",{"type":737,"content":1497},[1498],{"type":740,"content":1499},[1500],{"type":724,"content":1501},[1502],{"text":1503,"type":728},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1065,"attrs":1505},{"id":1506,"body":1507},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1508],{"url":1509,"_uid":1510,"image":1511,"component":1099,"copyright_details":1515},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1512,"alt":1513,"name":7,"focus":48,"title":1513,"filename":1514,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":730,"attrs":1517,"content":1518},{"level":1085},[1519],{"text":1520,"type":728},"On each hop back, your arms should cross in front of your chest",{"type":1065,"attrs":1522},{"id":1506,"body":1523},[1524],{"url":1525,"_uid":1526,"image":1527,"component":1099,"copyright_details":1531},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1528,"alt":1529,"name":7,"focus":48,"title":1529,"filename":1530,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":730,"attrs":1533,"content":1534},{"level":1085},[1535],{"text":1536,"type":728},"One foot should cross at a time",{"type":1065,"attrs":1538},{"id":1506,"body":1539},[1540],{"url":1541,"_uid":1542,"image":1543,"component":1099,"copyright_details":1547},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1544,"alt":1545,"name":7,"focus":48,"title":1545,"filename":1546,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":730,"attrs":1549,"content":1550},{"level":1085},[1551],{"text":1552,"type":728},"Perform the movement by staying on the balls of your feet",{"type":1065,"attrs":1554},{"id":1506,"body":1555},[1556],{"url":1557,"_uid":1558,"image":1559,"component":1099,"copyright_details":1563},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1560,"alt":1561,"name":7,"focus":48,"title":1561,"filename":1562,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":730,"attrs":1565,"content":1566},{"level":1085},[1567],{"text":1568,"type":728},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1065,"attrs":1570},{"id":1571,"body":1572},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1573],{"url":1574,"_uid":1575,"image":1576,"component":1099,"copyright_details":1580},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1577,"alt":1578,"name":7,"focus":48,"title":1578,"filename":1579,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":730,"attrs":1582,"content":1583},{"level":1085},[1584],{"text":1585,"type":728},"Stay loose and have fun!",{"type":1065,"attrs":1587},{"id":1506,"body":1588},[1589],{"url":1590,"_uid":1591,"image":1592,"component":1099,"copyright_details":1596},{"id":7,"url":7,"linktype":1093,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1593,"alt":1594,"name":7,"focus":48,"title":1594,"filename":1595,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":730,"attrs":1598,"content":1599},{"level":732},[1600],{"text":1601,"type":728},"Muscles Used",{"type":737,"content":1603},[1604,1610,1616],{"type":740,"content":1605},[1606],{"type":724,"content":1607},[1608],{"text":1609,"type":728},"Deltoids",{"type":740,"content":1611},[1612],{"type":724,"content":1613},[1614],{"text":1615,"type":728},"Core",{"type":740,"content":1617},[1618],{"type":724,"content":1619},[1620],{"text":1621,"type":728},"Calves",{"type":730,"attrs":1623,"content":1624},{"level":732},[1625],{"text":1626,"type":728},"Application",{"type":730,"attrs":1628,"content":1629},{"level":1085},[1630],{"text":1631,"type":728},"For Sets",{"type":737,"content":1633},[1634,1640,1646],{"type":740,"content":1635},[1636],{"type":724,"content":1637},[1638],{"text":1639,"type":728},"Perform 3-6 sets",{"type":740,"content":1641},[1642],{"type":724,"content":1643},[1644],{"text":1645,"type":728},"12-20 repetitions each way",{"type":740,"content":1647},[1648],{"type":724,"content":1649},[1650],{"text":1651,"type":728},"Rest 30-45 seconds between sets",{"type":730,"attrs":1653,"content":1654},{"level":1085},[1655],{"text":1656,"type":728},"For Time",{"type":737,"content":1658},[1659,1664,1670],{"type":740,"content":1660},[1661],{"type":724,"content":1662},[1663],{"text":1639,"type":728},{"type":740,"content":1665},[1666],{"type":724,"content":1667},[1668],{"text":1669,"type":728},"Perform for 30-90 seconds",{"type":740,"content":1671},[1672],{"type":724,"content":1673},[1674],{"text":1675,"type":728},"Rest 45-60 seconds between sets",{"type":730,"attrs":1677,"content":1678},{"level":732},[1679],{"text":1680,"type":728},"Dance Moves For Boxers",{"type":724,"content":1682},[1683,1685,1692],{"text":1684,"type":728},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1686,"type":728,"marks":1687},"Flo Master",[1688],{"type":844,"attrs":1689},{"href":1690,"uuid":48,"anchor":48,"custom":1691,"target":847,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1693,"type":728},". ",{"type":730,"attrs":1695,"content":1696},{"level":732},[1697],{"text":1698,"type":728},"Train Like a Fighter",{"type":724,"content":1700},[1701,1702,1707],{"text":1271,"type":728},{"text":1273,"type":728,"marks":1703},[1704],{"type":844,"attrs":1705},{"href":1277,"uuid":48,"anchor":48,"custom":1706,"target":847,"linktype":13},{},{"text":1708,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1710,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1711,"component":118,"meta_info":1712,"meta_title":7,"block_image":1713,"cover_image":1714,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1719,"title":1310,"plugin":43,"description":1720},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1722,"alt":1310,"name":7,"focus":48,"title":1310,"filename":1723,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1305],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1733,"created_at":1734,"published_at":1735,"updated_at":1736,"id":1737,"uuid":1738,"content":1739,"slug":2140,"full_slug":2141,"sort_by_date":48,"position":2142,"tag_list":2143,"is_startpage":9,"parent_id":950,"meta_data":48,"group_id":2144,"first_published_at":2145,"release_id":48,"lang":60,"path":1307,"alternates":2146,"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":1740,"faqs":1741,"title":1733,"topic":1746,"author":1761,"content":1762,"category":2121,"schedule":2129,"component":938,"meta_info":2130,"cover_image":2134,"description":2138,"contributors":2139},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1742],{"_uid":1743,"answer":1744,"question":1745,"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":1747,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1759,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1748,"component":39,"meta_info":1756,"block_image":1757,"cover_image":1758,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1749,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1754,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1755,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1750,"component":118,"meta_info":1751,"meta_title":7,"block_image":1752,"cover_image":1753,"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":721,"content":1763},[1764,1768,1772,1776,1789,1821,1825,1830,1834,1838,1843,1847,1867,1872,1876,1902,1906,1911,1915,1935,1940,1944,1964,1969,1973,2004,2009,2012,2032,2037,2041,2061,2066,2070,2090,2103,2108,2117],{"type":724,"content":1765},[1766],{"text":1767,"type":728},"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":724,"content":1769},[1770],{"text":1771,"type":728},"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":724,"content":1773},[1774],{"text":1775,"type":728},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":724,"content":1777},[1778,1780,1787],{"text":1779,"type":728},"With consistent resistance training and ",{"text":1781,"type":728,"marks":1782},"healthy nutrition",[1783],{"type":844,"attrs":1784},{"href":1785,"uuid":48,"anchor":48,"custom":1786,"target":847,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1788,"type":728},", women can develop strong arm muscles that will empower you to:",{"type":737,"content":1790},[1791,1797,1803,1809,1815],{"type":740,"content":1792},[1793],{"type":724,"content":1794},[1795],{"text":1796,"type":728},"Throw a solid punch",{"type":740,"content":1798},[1799],{"type":724,"content":1800},[1801],{"text":1802,"type":728},"Carry your kids or fur babies",{"type":740,"content":1804},[1805],{"type":724,"content":1806},[1807],{"text":1808,"type":728},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":740,"content":1810},[1811],{"type":724,"content":1812},[1813],{"text":1814,"type":728},"Feel confident in every tank top and sleeveless dress",{"type":740,"content":1816},[1817],{"type":724,"content":1818},[1819],{"text":1820,"type":728},"Haul all those bags from the car to the house in one trip ",{"type":724,"content":1822},[1823],{"text":1824,"type":728},"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":730,"attrs":1826,"content":1827},{"level":732},[1828],{"text":1829,"type":728},"Arm Exercises for Women",{"type":724,"content":1831},[1832],{"text":1833,"type":728},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":724,"content":1835},[1836],{"text":1837,"type":728},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":730,"attrs":1839,"content":1840},{"level":1085},[1841],{"text":1842,"type":728},"1. Plank With Bicep Curl",{"type":724,"content":1844},[1845],{"text":1846,"type":728},"Target Muscles: Biceps & Core",{"type":737,"content":1848},[1849,1855,1861],{"type":740,"content":1850},[1851],{"type":724,"content":1852},[1853],{"text":1854,"type":728},"Begin in plank position, holding two dumbbells on the floor",{"type":740,"content":1856},[1857],{"type":724,"content":1858},[1859],{"text":1860,"type":728},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":740,"content":1862},[1863],{"type":724,"content":1864},[1865],{"text":1866,"type":728},"Maintain plank position and repeat with the other arm",{"type":730,"attrs":1868,"content":1869},{"level":1085},[1870],{"text":1871,"type":728},"2. Overhead Tricep Extension",{"type":724,"content":1873},[1874],{"text":1875,"type":728},"Target Muscles: Triceps",{"type":737,"content":1877},[1878,1884,1890,1896],{"type":740,"content":1879},[1880],{"type":724,"content":1881},[1882],{"text":1883,"type":728},"Hold the weight overhead with both hands",{"type":740,"content":1885},[1886],{"type":724,"content":1887},[1888],{"text":1889,"type":728},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":740,"content":1891},[1892],{"type":724,"content":1893},[1894],{"text":1895,"type":728},"Straighten your elbows and extend the weight overhead",{"type":740,"content":1897},[1898],{"type":724,"content":1899},[1900],{"text":1901,"type":728},"Hold the fully extended position for a moment, then repeat slowly",{"type":724,"content":1903},[1904],{"text":1905,"type":728},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":730,"attrs":1907,"content":1908},{"level":1085},[1909],{"text":1910,"type":728},"3. Upright Row ",{"type":724,"content":1912},[1913],{"text":1914,"type":728},"Target Muscles: Traps & Deltoids",{"type":737,"content":1916},[1917,1923,1929],{"type":740,"content":1918},[1919],{"type":724,"content":1920},[1921],{"text":1922,"type":728},"Begin standing with your feet hip-width apart",{"type":740,"content":1924},[1925],{"type":724,"content":1926},[1927],{"text":1928,"type":728},"Lift your barbell or dumbbells straight up toward your chin",{"type":740,"content":1930},[1931],{"type":724,"content":1932},[1933],{"text":1934,"type":728},"Pause at the top of the lift, lower, and repeat",{"type":730,"attrs":1936,"content":1937},{"level":1085},[1938],{"text":1939,"type":728},"4. Lateral Arm Raise",{"type":724,"content":1941},[1942],{"text":1943,"type":728},"Target Muscles: Triceps & Shoulders",{"type":737,"content":1945},[1946,1952,1958],{"type":740,"content":1947},[1948],{"type":724,"content":1949},[1950],{"text":1951,"type":728},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":740,"content":1953},[1954],{"type":724,"content":1955},[1956],{"text":1957,"type":728},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":740,"content":1959},[1960],{"type":724,"content":1961},[1962],{"text":1963,"type":728},"Lower and repeat",{"type":730,"attrs":1965,"content":1966},{"level":1085},[1967],{"text":1968,"type":728},"5. Dumbbell Bench Press",{"type":724,"content":1970},[1971],{"text":1972,"type":728},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":737,"content":1974},[1975,1981,1987,1998],{"type":740,"content":1976},[1977],{"type":724,"content":1978},[1979],{"text":1980,"type":728},"Begin laying on a bench with your feet flat on the floor",{"type":740,"content":1982},[1983],{"type":724,"content":1984},[1985],{"text":1986,"type":728},"Lift the dumbbells to chest height, with your hands facing forward",{"type":740,"content":1988},[1989],{"type":724,"content":1990},[1991,1993],{"text":1992,"type":728},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1994,"type":728,"marks":1995},"(don’t let the dumbbells touch)",[1996],{"type":1997},"italic",{"type":740,"content":1999},[2000],{"type":724,"content":2001},[2002],{"text":2003,"type":728},"Lower your arms and repeat",{"type":730,"attrs":2005,"content":2006},{"level":1085},[2007],{"text":2008,"type":728},"6. Tricep Dips",{"type":724,"content":2010},[2011],{"text":1875,"type":728},{"type":737,"content":2013},[2014,2020,2026],{"type":740,"content":2015},[2016],{"type":724,"content":2017},[2018],{"text":2019,"type":728},"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":740,"content":2021},[2022],{"type":724,"content":2023},[2024],{"text":2025,"type":728},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":740,"content":2027},[2028],{"type":724,"content":2029},[2030],{"text":2031,"type":728},"Push yourself back up until your arms are almost straight, and repeat",{"type":730,"attrs":2033,"content":2034},{"level":1085},[2035],{"text":2036,"type":728},"7. Decline Push-Up",{"type":724,"content":2038},[2039],{"text":2040,"type":728},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":737,"content":2042},[2043,2049,2055],{"type":740,"content":2044},[2045],{"type":724,"content":2046},[2047],{"text":2048,"type":728},"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":740,"content":2050},[2051],{"type":724,"content":2052},[2053],{"text":2054,"type":728},"Brace your core and glutes, and lower yourself down into a push-up",{"type":740,"content":2056},[2057],{"type":724,"content":2058},[2059],{"text":2060,"type":728},"Extend your elbows to push yourself up, and repeat",{"type":730,"attrs":2062,"content":2063},{"level":1085},[2064],{"text":2065,"type":728},"8. Diamond Push-Up",{"type":724,"content":2067},[2068],{"text":2069,"type":728},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":737,"content":2071},[2072,2078,2084],{"type":740,"content":2073},[2074],{"type":724,"content":2075},[2076],{"text":2077,"type":728},"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":740,"content":2079},[2080],{"type":724,"content":2081},[2082],{"text":2083,"type":728},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":740,"content":2085},[2086],{"type":724,"content":2087},[2088],{"text":2089,"type":728},"Push yourself back up and repeat",{"type":724,"content":2091},[2092,2094,2101],{"text":2093,"type":728},"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":2095,"type":728,"marks":2096},"FightCamp Community",[2097],{"type":844,"attrs":2098},{"href":2099,"uuid":48,"anchor":48,"custom":2100,"target":847,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2102,"type":728}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":730,"attrs":2104,"content":2105},{"level":732},[2106],{"text":2107,"type":728},"Train Like a Woman",{"type":724,"content":2109},[2110,2111,2116],{"text":1271,"type":728},{"text":1273,"type":728,"marks":2112},[2113],{"type":844,"attrs":2114},{"href":1277,"uuid":48,"anchor":48,"custom":2115,"target":847,"linktype":13},{},{"text":1279,"type":728},{"type":724,"content":2118},[2119],{"text":2120,"type":728},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2122,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2127,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2128,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2123,"component":118,"meta_info":2124,"meta_title":7,"block_image":2125,"cover_image":2126,"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":2131,"title":2132,"plugin":43,"description":2133},"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":2135,"alt":2136,"name":7,"focus":7,"title":2136,"filename":2137,"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,[1305],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2148,"created_at":2149,"published_at":2150,"updated_at":2151,"id":2152,"uuid":2153,"content":2154,"slug":2379,"full_slug":2380,"sort_by_date":48,"position":2381,"tag_list":2382,"is_startpage":9,"parent_id":950,"meta_data":48,"group_id":2383,"first_published_at":2384,"release_id":48,"lang":60,"path":1307,"alternates":2385,"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":2155,"faqs":2156,"title":2148,"topic":2165,"author":1761,"content":2180,"category":2360,"schedule":2368,"component":938,"meta_info":2369,"cover_image":2373,"description":2377,"contributors":2378},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2157,2161],{"_uid":2158,"answer":2159,"question":2160,"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":2162,"answer":2163,"question":2164,"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":2166,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2178,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2167,"component":39,"meta_info":2175,"block_image":2176,"cover_image":2177,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2168,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2173,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2174,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2169,"component":118,"meta_info":2170,"meta_title":7,"block_image":2171,"cover_image":2172,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2181},[2182,2187,2191,2196,2200,2205,2209,2235,2240,2244,2249,2253,2258,2262,2267,2280,2285,2298,2303,2307,2312,2316,2321,2325,2330,2334,2339,2343,2348],{"type":730,"attrs":2183,"content":2184},{"level":732},[2185],{"text":2186,"type":728},"Staying Safe While Exercising in the Cold",{"type":724,"content":2188},[2189],{"text":2190,"type":728},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":730,"attrs":2192,"content":2193},{"level":1085},[2194],{"text":2195,"type":728},"Watch the Windchill",{"type":724,"content":2197},[2198],{"text":2199,"type":728},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":730,"attrs":2201,"content":2202},{"level":1085},[2203],{"text":2204,"type":728},"Protect Your Extremities",{"type":724,"content":2206},[2207],{"text":2208,"type":728},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":737,"content":2210},[2211,2217,2223,2229],{"type":740,"content":2212},[2213],{"type":724,"content":2214},[2215],{"text":2216,"type":728},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":740,"content":2218},[2219],{"type":724,"content":2220},[2221],{"text":2222,"type":728},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":740,"content":2224},[2225],{"type":724,"content":2226},[2227],{"text":2228,"type":728},"Wear a hat or headband that covers your ears",{"type":740,"content":2230},[2231],{"type":724,"content":2232},[2233],{"text":2234,"type":728},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":730,"attrs":2236,"content":2237},{"level":1085},[2238],{"text":2239,"type":728},"Wear Layers",{"type":724,"content":2241},[2242],{"text":2243,"type":728},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":730,"attrs":2245,"content":2246},{"level":1085},[2247],{"text":2248,"type":728},"Don’t Forget Sunscreen",{"type":724,"content":2250},[2251],{"text":2252,"type":728},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":730,"attrs":2254,"content":2255},{"level":732},[2256],{"text":2257,"type":728},"Getting Motivated to Workout in the Cold ",{"type":724,"content":2259},[2260],{"text":2261,"type":728},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":730,"attrs":2263,"content":2264},{"level":1085},[2265],{"text":2266,"type":728},"Invest in New Activewear",{"type":724,"content":2268},[2269,2271,2278],{"text":2270,"type":728},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2272,"type":728,"marks":2273},"new workout gear",[2274],{"type":844,"attrs":2275},{"href":2276,"uuid":48,"anchor":48,"custom":2277,"target":847,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2279,"type":728}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":730,"attrs":2281,"content":2282},{"level":1085},[2283],{"text":2284,"type":728},"Find a Workout Buddy",{"type":724,"content":2286},[2287,2289,2296],{"text":2288,"type":728},"Accountability! Accountability! Accountability! Finding a ",{"text":2290,"type":728,"marks":2291},"workout buddy",[2292],{"type":844,"attrs":2293},{"href":2294,"uuid":48,"anchor":48,"custom":2295,"target":847,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2297,"type":728}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":730,"attrs":2299,"content":2300},{"level":1085},[2301],{"text":2302,"type":728},"Benefits of Working Out in the Cold",{"type":724,"content":2304},[2305],{"text":2306,"type":728},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":730,"attrs":2308,"content":2309},{"level":1085},[2310],{"text":2311,"type":728},"Combat Seasonal Affective Disorder",{"type":724,"content":2313},[2314],{"text":2315,"type":728},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":730,"attrs":2317,"content":2318},{"level":1085},[2319],{"text":2320,"type":728},"Boost Your Immune System",{"type":724,"content":2322},[2323],{"text":2324,"type":728},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":730,"attrs":2326,"content":2327},{"level":1085},[2328],{"text":2329,"type":728},"Diverse Training Options",{"type":724,"content":2331},[2332],{"text":2333,"type":728},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":730,"attrs":2335,"content":2336},{"level":1085},[2337],{"text":2338,"type":728},"Burn More Calories",{"type":724,"content":2340},[2341],{"text":2342,"type":728},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":730,"attrs":2344,"content":2345},{"level":732},[2346],{"text":2347,"type":728},"Train Like a Fighter in the Cold",{"type":724,"content":2349},[2350,2352,2359],{"text":2351,"type":728},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1273,"type":728,"marks":2353},[2354,2357],{"type":844,"attrs":2355},{"href":1277,"uuid":48,"anchor":48,"custom":2356,"target":847,"linktype":13},{},{"type":2358},"underline",{"text":1708,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2361,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2366,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2362,"component":118,"meta_info":2363,"meta_title":7,"block_image":2364,"cover_image":2365,"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":2370,"title":2371,"plugin":43,"description":2372},"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":2374,"alt":2375,"name":7,"focus":7,"title":2375,"filename":2376,"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,[1305],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2387,"created_at":2388,"published_at":2389,"updated_at":2390,"id":2391,"uuid":2392,"content":2393,"slug":2558,"full_slug":2559,"sort_by_date":48,"position":2560,"tag_list":2561,"is_startpage":9,"parent_id":950,"meta_data":48,"group_id":2562,"first_published_at":2389,"release_id":48,"lang":60,"path":1307,"alternates":2563,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2394,"faqs":2395,"title":2387,"topic":2404,"author":2419,"content":2420,"category":2539,"schedule":2547,"component":938,"meta_info":2548,"cover_image":2552,"description":2556,"contributors":2557},"c6387572-343f-40bf-8172-852035367c90",[2396,2400],{"_uid":2397,"answer":2398,"question":2399,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2401,"answer":2402,"question":2403,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2405,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2417,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2418,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2406,"component":39,"meta_info":2414,"block_image":2415,"cover_image":2416,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2407,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2412,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2413,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2408,"component":118,"meta_info":2409,"meta_title":7,"block_image":2410,"cover_image":2411,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":721,"content":2421},[2422,2427,2430,2435,2440,2444,2449,2453,2458,2471,2476,2489,2494,2498,2503,2513,2518,2522,2526,2536],{"type":730,"attrs":2423,"content":2424},{"level":732},[2425],{"text":2426,"type":728},"Boxing Gym Culture",{"type":724,"content":2428},[2429],{"text":2402,"type":728},{"type":730,"attrs":2431,"content":2432},{"level":732},[2433],{"text":2434,"type":728},"What Are the Basic Boxing Gym Rules? ",{"type":730,"attrs":2436,"content":2437},{"level":1085},[2438],{"text":2439,"type":728},"Yes Coach, No Coach",{"type":724,"content":2441},[2442],{"text":2443,"type":728},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":730,"attrs":2445,"content":2446},{"level":1085},[2447],{"text":2448,"type":728},"Sharing is Caring",{"type":724,"content":2450},[2451],{"text":2452,"type":728},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":730,"attrs":2454,"content":2455},{"level":1085},[2456],{"text":2457,"type":728},"Keep it Clean",{"type":724,"content":2459},[2460,2462,2469],{"text":2461,"type":728},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2463,"type":728,"marks":2464},"clean it off.",[2465],{"type":844,"attrs":2466},{"href":2467,"uuid":48,"anchor":48,"custom":2468,"target":847,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2470,"type":728}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":730,"attrs":2472,"content":2473},{"level":1085},[2474],{"text":2475,"type":728},"No Killers in Sparring",{"type":724,"content":2477},[2478,2480,2487],{"text":2479,"type":728},"In most boxing gym workouts you will find yourself ",{"text":2481,"type":728,"marks":2482},"sparring",[2483],{"type":844,"attrs":2484},{"href":2485,"uuid":48,"anchor":48,"custom":2486,"target":847,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2488,"type":728},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":730,"attrs":2490,"content":2491},{"level":1085},[2492],{"text":2493,"type":728},"Don’t Dump Your Weights",{"type":724,"content":2495},[2496],{"text":2497,"type":728},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":730,"attrs":2499,"content":2500},{"level":1085},[2501],{"text":2502,"type":728},"Leave the Weightcut Fighter Alone",{"type":724,"content":2504},[2505,2507,2511],{"text":2506,"type":728},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2508,"type":728,"marks":2509},"leave them alone.",[2510],{"type":1997},{"text":2512,"type":728}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":730,"attrs":2514,"content":2515},{"level":1085},[2516],{"text":2517,"type":728},"The Golden Rule",{"type":724,"content":2519},[2520],{"text":2521,"type":728},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":730,"attrs":2523,"content":2524},{"level":732},[2525],{"text":1698,"type":728},{"type":724,"content":2527},[2528,2529,2534],{"text":1271,"type":728},{"text":1273,"type":728,"marks":2530},[2531],{"type":844,"attrs":2532},{"href":1277,"uuid":48,"anchor":48,"custom":2533,"target":847,"linktype":13},{},{"text":2535,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":724,"content":2537},[2538],{"text":1283,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2540,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2545,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2541,"component":118,"meta_info":2542,"meta_title":7,"block_image":2543,"cover_image":2544,"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},[],[],"2023-01-25 00:00",{"_uid":2549,"title":2550,"plugin":43,"description":2551},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2553,"alt":2554,"name":7,"focus":7,"title":2554,"filename":2555,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1305],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2565,"created_at":2566,"published_at":2567,"updated_at":2568,"id":2569,"uuid":2570,"content":2571,"slug":2777,"full_slug":2778,"sort_by_date":48,"position":2779,"tag_list":2780,"is_startpage":9,"parent_id":950,"meta_data":48,"group_id":2781,"first_published_at":2567,"release_id":48,"lang":60,"path":1307,"alternates":2782,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2572,"faqs":2573,"title":2565,"topic":2590,"author":2605,"content":2606,"category":2758,"schedule":2766,"component":938,"meta_info":2767,"cover_image":2771,"description":2775,"contributors":2776},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2574,2578,2582,2586],{"_uid":2575,"answer":2576,"question":2577,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2579,"answer":2580,"question":2581,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2583,"answer":2584,"question":2585,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2587,"answer":2588,"question":2589,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2591,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2603,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2604,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2592,"component":39,"meta_info":2600,"block_image":2601,"cover_image":2602,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2593,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2598,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2599,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2594,"component":118,"meta_info":2595,"meta_title":7,"block_image":2596,"cover_image":2597,"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":721,"content":2607},[2608,2612,2626,2630,2635,2638,2643,2648,2652,2657,2661,2666,2670,2675,2679,2684,2698,2702,2706,2710,2714,2719,2723,2737,2741,2745,2755],{"type":724,"content":2609},[2610],{"text":2611,"type":728},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":724,"content":2613},[2614,2616,2624],{"text":2615,"type":728},"Running for boxers is a critical element of ",{"text":2617,"type":728,"marks":2618},"roadwork drills",[2619,2623],{"type":844,"attrs":2620},{"href":2621,"uuid":48,"anchor":48,"custom":2622,"target":847,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2358},{"text":2625,"type":728}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":724,"content":2627},[2628],{"text":2629,"type":728},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":730,"attrs":2631,"content":2632},{"level":732},[2633],{"text":2634,"type":728},"Is Running Good for Boxing?",{"type":724,"content":2636},[2637],{"text":2576,"type":728},{"type":730,"attrs":2639,"content":2640},{"level":732},[2641],{"text":2642,"type":728},"Benefits of Running for Boxers",{"type":730,"attrs":2644,"content":2645},{"level":1085},[2646],{"text":2647,"type":728},"Builds Endurance & Stamina",{"type":724,"content":2649},[2650],{"text":2651,"type":728},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":730,"attrs":2653,"content":2654},{"level":1085},[2655],{"text":2656,"type":728},"Improves Cardiovascular System",{"type":724,"content":2658},[2659],{"text":2660,"type":728},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":730,"attrs":2662,"content":2663},{"level":1085},[2664],{"text":2665,"type":728},"Strengthens Lower Body",{"type":724,"content":2667},[2668],{"text":2669,"type":728},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":730,"attrs":2671,"content":2672},{"level":1085},[2673],{"text":2674,"type":728},"Teaches Discipline",{"type":724,"content":2676},[2677],{"text":2678,"type":728},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":730,"attrs":2680,"content":2681},{"level":1085},[2682],{"text":2683,"type":728},"Enhances Mental Clarity",{"type":724,"content":2685},[2686,2688,2696],{"text":2687,"type":728},"Much like boxing, running can be a form of ",{"text":2689,"type":728,"marks":2690},"meditative movement",[2691,2695],{"type":844,"attrs":2692},{"href":2693,"uuid":48,"anchor":48,"custom":2694,"target":847,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2358},{"text":2697,"type":728}," that clears your head and focuses your mind.",{"type":730,"attrs":2699,"content":2700},{"level":732},[2701],{"text":2585,"type":728},{"type":724,"content":2703},[2704],{"text":2705,"type":728},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":724,"content":2707},[2708],{"text":2709,"type":728},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":724,"content":2711},[2712],{"text":2713,"type":728},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":730,"attrs":2715,"content":2716},{"level":732},[2717],{"text":2718,"type":728},"How Long Should I Be Running for Boxing?",{"type":724,"content":2720},[2721],{"text":2722,"type":728},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":724,"content":2724},[2725,2727,2735],{"text":2726,"type":728},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2728,"type":728,"marks":2729},"10 minutes of running",[2730,2734],{"type":844,"attrs":2731},{"href":2732,"uuid":48,"anchor":48,"custom":2733,"target":847,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":2358},{"text":2736,"type":728}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":724,"content":2738},[2739],{"text":2740,"type":728},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":730,"attrs":2742,"content":2743},{"level":732},[2744],{"text":1698,"type":728},{"type":724,"content":2746},[2747,2748,2754],{"text":1271,"type":728},{"text":1273,"type":728,"marks":2749},[2750,2753],{"type":844,"attrs":2751},{"href":1277,"uuid":48,"anchor":48,"custom":2752,"target":847,"linktype":13},{},{"type":2358},{"text":2535,"type":728},{"type":724,"content":2756},[2757],{"text":2120,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2759,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2760,"component":118,"meta_info":2761,"meta_title":7,"block_image":2762,"cover_image":2763,"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},[],[],"2023-01-28 00:00",{"_uid":2768,"title":2769,"plugin":43,"description":2770},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2772,"alt":2773,"name":7,"focus":7,"title":2773,"filename":2774,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1305],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":938,"created_at":2784,"published_at":2785,"updated_at":2786,"id":2787,"uuid":2788,"content":2789,"slug":938,"full_slug":2810,"sort_by_date":48,"position":446,"tag_list":2811,"is_startpage":9,"parent_id":2812,"meta_data":48,"group_id":2813,"first_published_at":2814,"release_id":48,"lang":60,"path":7,"alternates":2815,"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":2790,"component":2791,"meta_info":2792,"custom_content_list":2794},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2793,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2795,2800,2805],{"_uid":2796,"label":2797,"value":2798,"dev_id":2799,"component":728},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2801,"label":2802,"value":2803,"dev_id":2804,"component":728},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2806,"label":2807,"value":2808,"dev_id":2809,"component":728},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892842391]