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The way he is able to move just outside of his opponent’s punches and retaliate with vicious counter shots is the pinnacle of boxing’s number one goal: hit and don’t get hit. But how does he do it? While there is a lot of nuance to what he does, and some of those concepts are impossible to explain outside of a boxing ring, there are some key techniques that he uses that anyone can learn to incorporate into their own ringcraft and boxing training.","Who is Canelo Alvarez?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2f94739c-317f-49f7-8df8-74afdc29beb2","While there is a lot of nuance to what he does, and some of those concepts are impossible to explain outside of a boxing ring, there are some key techniques that he uses that anyone can learn to incorporate into their own ringcraft and boxing training. Here are some of the techniques Canelo Alvarez uses to dodge punches:\n1. Punch off the center\n2. Dynamic defense\n3. Use head, shoulders, knees, and toes\n4. Movement efficiency","How does Canelo Alvarez dodge punches?",{"_uid":676,"answer":677,"question":678,"component":670},"db405782-4345-45e8-b666-9f134e113123","Punching off the center is the idea that when you punch with correct form, you should get in the habit of moving your head away from the center line (the line drawn between two boxer’s heads) at the same time. If you watch Canelo, any time he throws a punch, his head moves. Whether left, right, or ducking, his head never stays stationary while he’s punching. This makes him much harder to target with counters.","What does it mean to punch off the center in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"ac0cc492-9324-4a94-9715-25ac87232092","Dynamic defense is a boxing technique of using punches to block other punches. For instance, when you jab with a tucked chin, your shoulder rises and naturally protects your chin and jaw from punches. Your arm will help deflect and weaken incoming punches from outside of the arm. Alvarez does this a lot with both his jab and his left hook to the head, using the momentum of his punch to knock an incoming punch off balance and deliver one of his own at the same time.","What is dynamic defense in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"0f556863-d922-464b-8789-f2751d304eff","You’ll notice that many good boxers including Canelo seem to want to keep their opponent’s entire body in view, even though threats can only come from their hands. The reason for this is because it is much easier to read what punches an opponent is preparing to throw if you can see most of their body. Some boxers feint with their eyes, some with their shoulders, and others with their knees or their feet. No boxer does a full body feint – that’s an overcommitment. So if a boxer’s entire body is sending the same signal, it's time to get out of the way.","How do you use your head, shoulders, knees, and toes in boxing?",{"_uid":688,"answer":689,"question":690,"component":670},"d78f3137-f77d-45b4-97e3-853054458f93","Boxing is about small, precise movements in rapid succession, not wide sweeping commitments. “Train Small” is the idea that when you train, you should allow yourself as little ‘fat’ on your movements as possible – the goal is to dodge by just a hair. Boxing may be fought in three minute rounds, but results are decided through interactions that usually only last a few seconds each. Canelo understands this, and if you watch him, he very rarely swings with wide punches or gets far out of the way of a punch. Usually he only moves enough to barely avoid being hit.","What is efficiency of movement in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":692,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"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},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":722,"full_slug":723,"sort_by_date":48,"position":528,"tag_list":724,"is_startpage":9,"parent_id":725,"meta_data":48,"group_id":726,"first_published_at":727,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":721,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":730,"content":731},"doc",[732,748,755,776,780,785,788,793,808,811,816,819,824,839,843,855],{"type":733,"content":734},"paragraph",[735,738,746],{"text":736,"type":737},"Canelo Alvarez is considered to be the best boxer in the world right now, and watching him in the ring is a thing of beauty. The way he is able to move just outside of his opponent’s punches and retaliate with vicious counter shots is the pinnacle of boxing’s number one goal: ","text",{"text":739,"type":737,"marks":740},"hit and don’t get hit",[741],{"type":742,"attrs":743},"link",{"href":744,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-dont-get-hit","_blank",{"text":747,"type":737},". But how does he do it? While there is a lot of nuance to what he does, and some of those concepts are impossible to explain outside of a boxing ring, there are some key techniques that he uses that anyone can learn to incorporate into their own ringcraft and boxing training.",{"type":749,"attrs":750,"content":752},"heading",{"level":751},2,[753],{"text":754,"type":737},"Punch Off The Center",{"type":756,"attrs":757},"blok",{"id":758,"body":759},"96a2e662-7fcf-41e6-bafa-e91f5922770c",[760],{"url":761,"_uid":763,"image":764,"component":768,"copyright_details":769},{"id":7,"url":7,"linktype":762,"fieldtype":14,"cached_url":7},"story","i-3dea060d-9fe5-4c1f-a3da-cae95a6adaab",{"id":765,"alt":766,"name":7,"focus":48,"title":766,"filename":767,"copyright":7,"fieldtype":50},4456580,"Professional Boxer Canelo Alvarez","https://a.storyblok.com/f/115220/1100x1100/a4f28c0ba0/canelo.png","content_image",[770],{"_uid":771,"link":772,"title":774,"component":775},"91c67d97-59f9-47af-958c-7aa2693abf41",{"id":7,"url":773,"linktype":13,"fieldtype":14,"cached_url":773},"https://www.instagram.com/p/CVRMF4LLPaR/","@canelo","copyright_details",{"type":733,"content":777},[778],{"text":779,"type":737},"Punching off the center is the idea that when you punch with correct form, you should get in the habit of moving your head away from the center line (the line drawn between two boxers' heads) at the same time. If you watch Canelo, any time he throws a punch, his head moves. Whether left, right, or ducking, his head never stays stationary while he’s punching. This makes him much harder to target with counters.",{"type":749,"attrs":781,"content":782},{"level":751},[783],{"text":784,"type":737},"Dynamic Defense",{"type":733,"content":786},[787],{"text":681,"type":737},{"type":749,"attrs":789,"content":790},{"level":751},[791],{"text":792,"type":737},"Head, Shoulders, Knees, and Toes",{"type":756,"attrs":794},{"id":758,"body":795},[796],{"url":797,"_uid":798,"image":799,"component":768,"copyright_details":803},{"id":7,"url":7,"linktype":762,"fieldtype":14,"cached_url":7},"i-81a5cb51-5407-4355-b5e4-ef6a451853fe",{"id":800,"alt":801,"name":7,"focus":48,"title":801,"filename":802,"copyright":7,"fieldtype":50},4456727,"Boxer Canelo Alvarez","https://a.storyblok.com/f/115220/1100x1100/4510b2cbf0/boxer_canelo_alvarez.png",[804],{"_uid":805,"link":806,"title":774,"component":775},"026cec92-5da3-43c6-9b2d-2f2d2447f124",{"id":7,"url":807,"linktype":13,"fieldtype":14,"cached_url":807},"https://www.instagram.com/p/CVlBMImtQlg/",{"type":733,"content":809},[810],{"text":685,"type":737},{"type":749,"attrs":812,"content":813},{"level":751},[814],{"text":815,"type":737},"Efficiency of Movement",{"type":733,"content":817},[818],{"text":689,"type":737},{"type":749,"attrs":820,"content":821},{"level":751},[822],{"text":823,"type":737},"Duck, Dodge, Slip, You Got This!",{"type":756,"attrs":825},{"id":758,"body":826},[827],{"url":828,"_uid":829,"image":830,"component":768,"copyright_details":834},{"id":7,"url":7,"linktype":762,"fieldtype":14,"cached_url":7},"i-1cc7d06e-c043-42f6-84ae-beb4bee51369",{"id":831,"alt":832,"name":7,"focus":48,"title":832,"filename":833,"copyright":7,"fieldtype":50},4457160,"Canelo Alvarez","https://a.storyblok.com/f/115220/1100x1100/508244dcbe/canelo_alvarez.png",[835],{"_uid":836,"link":837,"title":774,"component":775},"1282a95e-6339-45e3-9cd2-ed6a60da148b",{"id":7,"url":838,"linktype":13,"fieldtype":14,"cached_url":838},"https://www.instagram.com/p/CUtAUwFr7ir/",{"type":733,"content":840},[841],{"text":842,"type":737},"Canelo Alvarez is an incredible boxer to watch work in the ring, and his craft wasn’t honed overnight but through years of practice and dedication. If you want to up your own boxing game or just get a great workout in a fun and exciting way, FightCamp has all the tools you need to reach your fitness goals.",{"type":733,"content":844},[845,847,853],{"text":846,"type":737},"Start training like Canelo Alvarez and get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":848,"type":737,"marks":849},"FightCamp App",[850],{"type":742,"attrs":851},{"href":852,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":854,"type":737}," and train with real professionals from the comfort of your own home.",{"type":756,"attrs":856},{"id":857,"body":858},"45630c82-498f-438c-bd20-7951db761e19",[859],{"url":860,"_uid":862,"image":863,"component":768,"copyright_details":867},{"id":7,"url":861,"linktype":13,"fieldtype":14,"cached_url":861},"https://fightcamp.app.link/GD872R25zob","i-fb5c1fdb-2af8-43bc-93be-34594136116c",{"id":864,"alt":865,"name":7,"focus":48,"title":865,"filename":866,"copyright":7,"fieldtype":50},4331964,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/52120db4c5/blog_in-article_ads_free_workout_opt2_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":869,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":874,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":875,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":870,"component":118,"meta_info":871,"meta_title":7,"block_image":872,"cover_image":873,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-05-04 00:00","article",{"_uid":879,"title":657,"plugin":43,"description":880},"ec73df44-5978-415b-ad06-db5a6cccb6ac","Boxer Iain Mackenzie breaks down some of the techniques & strategies Canelo Alvarez uses for his trademark slick upper body movement.",{"id":882,"alt":657,"name":7,"focus":48,"title":657,"filename":883,"copyright":7,"fieldtype":50},4456692,"https://a.storyblok.com/f/115220/2400x990/df69b7dbad/how-does-canelo-alvarez-dodge-punches-boxing-training.png",[],"how-does-canelo-alvarez-dodge-punches-boxing-training","blogs/how-does-canelo-alvarez-dodge-punches-boxing-training",-4360,[889],"featured",60887917,"d59be309-e2d6-45e7-b299-3e12eed2339d","2022-05-05T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",896],[897,1319,1549,1738,2151,2326],{"name":898,"created_at":899,"published_at":900,"updated_at":901,"id":902,"uuid":903,"content":904,"slug":1312,"full_slug":1313,"sort_by_date":48,"position":1314,"tag_list":1315,"is_startpage":9,"parent_id":890,"meta_data":48,"group_id":1316,"first_published_at":1317,"release_id":48,"lang":60,"path":893,"alternates":1318,"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":905,"faqs":906,"title":898,"topic":911,"author":926,"content":927,"category":1293,"schedule":1301,"component":877,"meta_info":1302,"cover_image":1306,"description":1310,"contributors":1311},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[907],{"_uid":908,"answer":909,"question":910,"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":912,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":924,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":925,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":913,"component":39,"meta_info":921,"block_image":922,"cover_image":923,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":914,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":919,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":920,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":915,"component":118,"meta_info":916,"meta_title":7,"block_image":917,"cover_image":918,"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":730,"content":928},[929,933,937,941,954,988,992,997,1001,1005,1011,1015,1035,1040,1044,1070,1074,1079,1083,1103,1108,1112,1132,1137,1141,1172,1177,1180,1200,1205,1209,1229,1234,1238,1258,1271,1276,1289],{"type":733,"content":930},[931],{"text":932,"type":737},"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":733,"content":934},[935],{"text":936,"type":737},"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":733,"content":938},[939],{"text":940,"type":737},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":733,"content":942},[943,945,952],{"text":944,"type":737},"With consistent resistance training and ",{"text":946,"type":737,"marks":947},"healthy nutrition",[948],{"type":742,"attrs":949},{"href":950,"uuid":48,"anchor":48,"custom":951,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":953,"type":737},", women can develop strong arm muscles that will empower you to:",{"type":955,"content":956},"bullet_list",[957,964,970,976,982],{"type":958,"content":959},"list_item",[960],{"type":733,"content":961},[962],{"text":963,"type":737},"Throw a solid punch",{"type":958,"content":965},[966],{"type":733,"content":967},[968],{"text":969,"type":737},"Carry your kids or fur babies",{"type":958,"content":971},[972],{"type":733,"content":973},[974],{"text":975,"type":737},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":958,"content":977},[978],{"type":733,"content":979},[980],{"text":981,"type":737},"Feel confident in every tank top and sleeveless dress",{"type":958,"content":983},[984],{"type":733,"content":985},[986],{"text":987,"type":737},"Haul all those bags from the car to the house in one trip ",{"type":733,"content":989},[990],{"text":991,"type":737},"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":749,"attrs":993,"content":994},{"level":751},[995],{"text":996,"type":737},"Arm Exercises for Women",{"type":733,"content":998},[999],{"text":1000,"type":737},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":733,"content":1002},[1003],{"text":1004,"type":737},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":749,"attrs":1006,"content":1008},{"level":1007},3,[1009],{"text":1010,"type":737},"1. Plank With Bicep Curl",{"type":733,"content":1012},[1013],{"text":1014,"type":737},"Target Muscles: Biceps & Core",{"type":955,"content":1016},[1017,1023,1029],{"type":958,"content":1018},[1019],{"type":733,"content":1020},[1021],{"text":1022,"type":737},"Begin in plank position, holding two dumbbells on the floor",{"type":958,"content":1024},[1025],{"type":733,"content":1026},[1027],{"text":1028,"type":737},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":958,"content":1030},[1031],{"type":733,"content":1032},[1033],{"text":1034,"type":737},"Maintain plank position and repeat with the other arm",{"type":749,"attrs":1036,"content":1037},{"level":1007},[1038],{"text":1039,"type":737},"2. Overhead Tricep Extension",{"type":733,"content":1041},[1042],{"text":1043,"type":737},"Target Muscles: Triceps",{"type":955,"content":1045},[1046,1052,1058,1064],{"type":958,"content":1047},[1048],{"type":733,"content":1049},[1050],{"text":1051,"type":737},"Hold the weight overhead with both hands",{"type":958,"content":1053},[1054],{"type":733,"content":1055},[1056],{"text":1057,"type":737},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":958,"content":1059},[1060],{"type":733,"content":1061},[1062],{"text":1063,"type":737},"Straighten your elbows and extend the weight overhead",{"type":958,"content":1065},[1066],{"type":733,"content":1067},[1068],{"text":1069,"type":737},"Hold the fully extended position for a moment, then repeat slowly",{"type":733,"content":1071},[1072],{"text":1073,"type":737},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":749,"attrs":1075,"content":1076},{"level":1007},[1077],{"text":1078,"type":737},"3. Upright Row ",{"type":733,"content":1080},[1081],{"text":1082,"type":737},"Target Muscles: Traps & Deltoids",{"type":955,"content":1084},[1085,1091,1097],{"type":958,"content":1086},[1087],{"type":733,"content":1088},[1089],{"text":1090,"type":737},"Begin standing with your feet hip-width apart",{"type":958,"content":1092},[1093],{"type":733,"content":1094},[1095],{"text":1096,"type":737},"Lift your barbell or dumbbells straight up toward your chin",{"type":958,"content":1098},[1099],{"type":733,"content":1100},[1101],{"text":1102,"type":737},"Pause at the top of the lift, lower, and repeat",{"type":749,"attrs":1104,"content":1105},{"level":1007},[1106],{"text":1107,"type":737},"4. Lateral Arm Raise",{"type":733,"content":1109},[1110],{"text":1111,"type":737},"Target Muscles: Triceps & Shoulders",{"type":955,"content":1113},[1114,1120,1126],{"type":958,"content":1115},[1116],{"type":733,"content":1117},[1118],{"text":1119,"type":737},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":958,"content":1121},[1122],{"type":733,"content":1123},[1124],{"text":1125,"type":737},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":958,"content":1127},[1128],{"type":733,"content":1129},[1130],{"text":1131,"type":737},"Lower and repeat",{"type":749,"attrs":1133,"content":1134},{"level":1007},[1135],{"text":1136,"type":737},"5. Dumbbell Bench Press",{"type":733,"content":1138},[1139],{"text":1140,"type":737},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":955,"content":1142},[1143,1149,1155,1166],{"type":958,"content":1144},[1145],{"type":733,"content":1146},[1147],{"text":1148,"type":737},"Begin laying on a bench with your feet flat on the floor",{"type":958,"content":1150},[1151],{"type":733,"content":1152},[1153],{"text":1154,"type":737},"Lift the dumbbells to chest height, with your hands facing forward",{"type":958,"content":1156},[1157],{"type":733,"content":1158},[1159,1161],{"text":1160,"type":737},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1162,"type":737,"marks":1163},"(don’t let the dumbbells touch)",[1164],{"type":1165},"italic",{"type":958,"content":1167},[1168],{"type":733,"content":1169},[1170],{"text":1171,"type":737},"Lower your arms and repeat",{"type":749,"attrs":1173,"content":1174},{"level":1007},[1175],{"text":1176,"type":737},"6. Tricep Dips",{"type":733,"content":1178},[1179],{"text":1043,"type":737},{"type":955,"content":1181},[1182,1188,1194],{"type":958,"content":1183},[1184],{"type":733,"content":1185},[1186],{"text":1187,"type":737},"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":958,"content":1189},[1190],{"type":733,"content":1191},[1192],{"text":1193,"type":737},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":958,"content":1195},[1196],{"type":733,"content":1197},[1198],{"text":1199,"type":737},"Push yourself back up until your arms are almost straight, and repeat",{"type":749,"attrs":1201,"content":1202},{"level":1007},[1203],{"text":1204,"type":737},"7. Decline Push-Up",{"type":733,"content":1206},[1207],{"text":1208,"type":737},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":955,"content":1210},[1211,1217,1223],{"type":958,"content":1212},[1213],{"type":733,"content":1214},[1215],{"text":1216,"type":737},"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":958,"content":1218},[1219],{"type":733,"content":1220},[1221],{"text":1222,"type":737},"Brace your core and glutes, and lower yourself down into a push-up",{"type":958,"content":1224},[1225],{"type":733,"content":1226},[1227],{"text":1228,"type":737},"Extend your elbows to push yourself up, and repeat",{"type":749,"attrs":1230,"content":1231},{"level":1007},[1232],{"text":1233,"type":737},"8. Diamond Push-Up",{"type":733,"content":1235},[1236],{"text":1237,"type":737},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":955,"content":1239},[1240,1246,1252],{"type":958,"content":1241},[1242],{"type":733,"content":1243},[1244],{"text":1245,"type":737},"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":958,"content":1247},[1248],{"type":733,"content":1249},[1250],{"text":1251,"type":737},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":958,"content":1253},[1254],{"type":733,"content":1255},[1256],{"text":1257,"type":737},"Push yourself back up and repeat",{"type":733,"content":1259},[1260,1262,1269],{"text":1261,"type":737},"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":1263,"type":737,"marks":1264},"FightCamp Community",[1265],{"type":742,"attrs":1266},{"href":1267,"uuid":48,"anchor":48,"custom":1268,"target":745,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1270,"type":737}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":749,"attrs":1272,"content":1273},{"level":751},[1274],{"text":1275,"type":737},"Train Like a Woman",{"type":733,"content":1277},[1278,1280,1287],{"text":1279,"type":737},"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":1281,"type":737,"marks":1282},"FightCamp",[1283],{"type":742,"attrs":1284},{"href":1285,"uuid":48,"anchor":48,"custom":1286,"target":745,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1288,"type":737}," 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":733,"content":1290},[1291],{"text":1292,"type":737},"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":1294,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1299,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1300,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1295,"component":118,"meta_info":1296,"meta_title":7,"block_image":1297,"cover_image":1298,"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":1303,"title":1304,"plugin":43,"description":1305},"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":1307,"alt":1308,"name":7,"focus":7,"title":1308,"filename":1309,"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,[889],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1320,"created_at":1321,"published_at":1322,"updated_at":1323,"id":1324,"uuid":1325,"content":1326,"slug":1542,"full_slug":1543,"sort_by_date":48,"position":1544,"tag_list":1545,"is_startpage":9,"parent_id":890,"meta_data":48,"group_id":1546,"first_published_at":1547,"release_id":48,"lang":60,"path":893,"alternates":1548,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1327,"faqs":1328,"title":1320,"topic":1345,"author":1360,"content":1361,"category":1526,"schedule":1534,"component":877,"meta_info":1535,"cover_image":1538,"description":1537,"contributors":1541},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1329,1333,1337,1341],{"_uid":1330,"answer":1331,"question":1332,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1334,"answer":1335,"question":1336,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1338,"answer":1339,"question":1340,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1342,"answer":1343,"question":1344,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1346,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1358,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1359,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1347,"component":39,"meta_info":1355,"block_image":1356,"cover_image":1357,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1348,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1353,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1354,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1349,"component":118,"meta_info":1350,"meta_title":7,"block_image":1351,"cover_image":1352,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":730,"content":1362},[1363,1376,1389,1394,1398,1408,1412,1417,1421,1425,1432,1442,1455,1460,1471,1474,1484,1485,1490,1503,1514,1523],{"type":733,"content":1364},[1365,1367,1374],{"text":1366,"type":737},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1368,"type":737,"marks":1369},"Aaron Swenson",[1370],{"type":742,"attrs":1371},{"href":1372,"uuid":48,"anchor":48,"custom":1373,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1375,"type":737}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":756,"attrs":1377},{"id":1378,"body":1379},"0a18151c-90cf-40c6-926a-b258a15847a9",[1380],{"_uid":1381,"link":1382,"image":1384,"title":1386,"component":1388},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1383,"linktype":13,"fieldtype":14,"cached_url":1383},"https://youtu.be/oMc52QTWo1A",{"id":1385,"alt":1386,"name":7,"focus":48,"title":1386,"filename":1387,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":749,"attrs":1390,"content":1391},{"level":751},[1392],{"text":1393,"type":737},"The Rebellious Age",{"type":733,"content":1395},[1396],{"text":1397,"type":737},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":756,"attrs":1399},{"id":1378,"body":1400},[1401],{"url":1402,"_uid":1403,"image":1404,"component":768,"copyright_details":1407},{"id":7,"url":7,"linktype":762,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1405,"alt":1368,"name":7,"focus":48,"title":1368,"filename":1406,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":733,"content":1409},[1410],{"text":1411,"type":737},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":749,"attrs":1413,"content":1414},{"level":751},[1415],{"text":1416,"type":737},"It’s Time To Spar",{"type":733,"content":1418},[1419],{"text":1420,"type":737},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":733,"content":1422},[1423],{"text":1424,"type":737},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":749,"attrs":1426,"content":1427},{"level":751},[1428,1430],{"text":1429,"type":737},"Humbling Experience and A New Life Path",{"type":1431},"hard_break",{"type":756,"attrs":1433},{"id":1378,"body":1434},[1435],{"url":1436,"_uid":1437,"image":1438,"component":768,"copyright_details":1441},{"id":7,"url":7,"linktype":762,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1439,"alt":1368,"name":7,"focus":48,"title":1368,"filename":1440,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":733,"content":1443},[1444,1446,1453],{"text":1445,"type":737},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1447,"type":737,"marks":1448},"body shot",[1449],{"type":742,"attrs":1450},{"href":1451,"uuid":48,"anchor":48,"custom":1452,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1454,"type":737}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":749,"attrs":1456,"content":1457},{"level":751},[1458,1459],{"text":1344,"type":737},{"type":1431},{"type":756,"attrs":1461},{"id":1378,"body":1462},[1463],{"url":1464,"_uid":1465,"image":1466,"component":768,"copyright_details":1470},{"id":7,"url":7,"linktype":762,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1467,"alt":1468,"name":7,"focus":48,"title":1468,"filename":1469,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":733,"content":1472},[1473],{"text":1343,"type":737},{"type":756,"attrs":1475},{"id":1476,"body":1477},"ce079800-7842-415f-8625-1c76bcc86c9f",[1478],{"_uid":1479,"text":1480,"image":1481,"author":1482,"component":1483},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":733},{"type":749,"attrs":1486,"content":1487},{"level":751},[1488],{"text":1489,"type":737},"Inspirational FightCamp Trainers",{"type":733,"content":1491},[1492,1494,1501],{"text":1493,"type":737},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1495,"type":737,"marks":1496},"FightCamp Trainers",[1497],{"type":742,"attrs":1498},{"href":1499,"uuid":48,"anchor":48,"custom":1500,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1502,"type":737}," have you covered.",{"type":756,"attrs":1504},{"id":1378,"body":1505},[1506],{"url":1507,"_uid":1508,"image":1509,"component":768,"copyright_details":1513},{"id":7,"url":7,"linktype":762,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1510,"alt":1511,"name":7,"focus":48,"title":1511,"filename":1512,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":733,"content":1515},[1516,1517,1522],{"text":1279,"type":737},{"text":1281,"type":737,"marks":1518},[1519],{"type":742,"attrs":1520},{"href":1285,"uuid":48,"anchor":48,"custom":1521,"target":745,"linktype":13},{},{"text":1288,"type":737},{"type":733,"content":1524},[1525],{"text":1292,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1527,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1532,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1533,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1528,"component":118,"meta_info":1529,"meta_title":7,"block_image":1530,"cover_image":1531,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1536,"title":1320,"plugin":43,"description":1537},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1539,"alt":1320,"name":7,"focus":48,"title":1320,"filename":1540,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[889],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1550,"created_at":1551,"published_at":1552,"updated_at":1553,"id":1554,"uuid":1555,"content":1556,"slug":1731,"full_slug":1732,"sort_by_date":48,"position":1733,"tag_list":1734,"is_startpage":9,"parent_id":890,"meta_data":48,"group_id":1735,"first_published_at":1736,"release_id":48,"lang":60,"path":893,"alternates":1737,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1557,"faqs":1558,"title":1575,"topic":1576,"author":712,"content":1591,"category":1712,"schedule":1720,"component":877,"meta_info":1721,"cover_image":1725,"description":1729,"contributors":1730},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1559,1563,1567,1571],{"_uid":1560,"answer":1561,"question":1562,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1564,"answer":1565,"question":1566,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1568,"answer":1569,"question":1570,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1572,"answer":1573,"question":1574,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1577,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1589,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1590,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1578,"component":39,"meta_info":1586,"block_image":1587,"cover_image":1588,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1579,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1584,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1585,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1580,"component":118,"meta_info":1581,"meta_title":7,"block_image":1582,"cover_image":1583,"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":730,"content":1592},[1593,1606,1610,1621,1634,1638,1647,1651,1655,1664,1677,1682,1695,1700,1709],{"type":733,"content":1594},[1595,1597,1604],{"text":1596,"type":737},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1598,"type":737,"marks":1599},"Muhammad Ali",[1600],{"type":742,"attrs":1601},{"href":1602,"uuid":48,"anchor":48,"custom":1603,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1605,"type":737}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":749,"attrs":1607,"content":1608},{"level":751},[1609],{"text":1566,"type":737},{"type":756,"attrs":1611},{"id":1612,"body":1613},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1614],{"url":7,"_uid":1615,"image":1616,"component":768,"copyright_details":1620},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1617,"alt":1618,"name":7,"focus":7,"title":1618,"filename":1619,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":733,"content":1622},[1623,1625,1632],{"text":1624,"type":737},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1626,"type":737,"marks":1627},"Manny Pacquiao",[1628],{"type":742,"attrs":1629},{"href":1630,"uuid":48,"anchor":48,"custom":1631,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1633,"type":737},". His punches have great technique and flow well, naturally building momentum.",{"type":749,"attrs":1635,"content":1636},{"level":751},[1637],{"text":1570,"type":737},{"type":756,"attrs":1639},{"id":1612,"body":1640},[1641],{"url":7,"_uid":1642,"image":1643,"component":768,"copyright_details":1646},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1644,"alt":1618,"name":7,"focus":7,"title":1618,"filename":1645,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":733,"content":1648},[1649],{"text":1650,"type":737},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":749,"attrs":1652,"content":1653},{"level":751},[1654],{"text":1574,"type":737},{"type":756,"attrs":1656},{"id":1612,"body":1657},[1658],{"url":7,"_uid":1659,"image":1660,"component":768,"copyright_details":1663},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1661,"alt":1618,"name":7,"focus":7,"title":1618,"filename":1662,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":733,"content":1665},[1666,1668,1675],{"text":1667,"type":737},"In boxing movies, you will often hear boxers ‘",{"text":1669,"type":737,"marks":1670},"hiss",[1671],{"type":742,"attrs":1672},{"href":1673,"uuid":48,"anchor":48,"custom":1674,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1676,"type":737},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":749,"attrs":1678,"content":1679},{"level":751},[1680],{"text":1681,"type":737},"The Takeaway",{"type":733,"content":1683},[1684,1686,1693],{"text":1685,"type":737},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1687,"type":737,"marks":1688},"breathing",[1689],{"type":742,"attrs":1690},{"href":1691,"uuid":48,"anchor":48,"custom":1692,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1694,"type":737}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":749,"attrs":1696,"content":1697},{"level":751},[1698],{"text":1699,"type":737},"Train Like a Fighter",{"type":733,"content":1701},[1702,1703,1708],{"text":1279,"type":737},{"text":1281,"type":737,"marks":1704},[1705],{"type":742,"attrs":1706},{"href":1285,"uuid":48,"anchor":48,"custom":1707,"target":745,"linktype":13},{},{"text":1288,"type":737},{"type":733,"content":1710},[1711],{"text":1292,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1713,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1718,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1714,"component":118,"meta_info":1715,"meta_title":7,"block_image":1716,"cover_image":1717,"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},[],[],"2022-12-22 00:00",{"_uid":1722,"title":1723,"plugin":43,"description":1724},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1726,"alt":1727,"name":7,"focus":7,"title":1727,"filename":1728,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[889],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1739,"created_at":1740,"published_at":1741,"updated_at":1742,"id":1743,"uuid":1744,"content":1745,"slug":2145,"full_slug":2146,"sort_by_date":48,"position":2147,"tag_list":2148,"is_startpage":9,"parent_id":890,"meta_data":48,"group_id":2149,"first_published_at":1741,"release_id":48,"lang":60,"path":893,"alternates":2150,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1746,"faqs":1747,"title":1739,"topic":1756,"author":1771,"content":1772,"category":2126,"schedule":2134,"component":877,"meta_info":2135,"cover_image":2139,"description":2143,"contributors":2144},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1748,1752],{"_uid":1749,"answer":1750,"question":1751,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1753,"answer":1754,"question":1755,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1757,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1769,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1758,"component":39,"meta_info":1766,"block_image":1767,"cover_image":1768,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1759,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1760,"component":118,"meta_info":1761,"meta_title":7,"block_image":1762,"cover_image":1763,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":730,"content":1773},[1774,1779,1794,1808,1813,1817,1822,1826,1864,1868,1873,1877,1881,1886,1890,1895,1909,1913,1933,1938,1942,1946,2004,2009,2013,2017,2043,2057,2062,2066,2070,2096,2100,2105,2109,2113,2123],{"type":749,"attrs":1775,"content":1776},{"level":751},[1777],{"text":1778,"type":737},"How to Stay Motivated to Work Out",{"type":733,"content":1780},[1781,1783,1792],{"text":1782,"type":737},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1784,"type":737,"marks":1785},"New Year’s Resolutions",[1786,1790],{"type":742,"attrs":1787},{"href":1788,"uuid":48,"anchor":48,"custom":1789,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1791},"underline",{"text":1793,"type":737},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":733,"content":1795},[1796,1798,1806],{"text":1797,"type":737},"But what happens if you're looking for motivation to work out in the ",{"text":1799,"type":737,"marks":1800},"middle of summer",[1801,1805],{"type":742,"attrs":1802},{"href":1803,"uuid":48,"anchor":48,"custom":1804,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1791},{"text":1807,"type":737}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":749,"attrs":1809,"content":1810},{"level":751},[1811],{"text":1812,"type":737},"Motivation vs. Determination",{"type":733,"content":1814},[1815],{"text":1816,"type":737},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":749,"attrs":1818,"content":1819},{"level":1007},[1820],{"text":1821,"type":737},"Motivation",{"type":733,"content":1823},[1824],{"text":1825,"type":737},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":955,"content":1827},[1828,1834,1840,1846,1852,1858],{"type":958,"content":1829},[1830],{"type":733,"content":1831},[1832],{"text":1833,"type":737},"Movies",{"type":958,"content":1835},[1836],{"type":733,"content":1837},[1838],{"text":1839,"type":737},"Books",{"type":958,"content":1841},[1842],{"type":733,"content":1843},[1844],{"text":1845,"type":737},"Quotes",{"type":958,"content":1847},[1848],{"type":733,"content":1849},[1850],{"text":1851,"type":737},"Speeches",{"type":958,"content":1853},[1854],{"type":733,"content":1855},[1856],{"text":1857,"type":737},"Social media posts",{"type":958,"content":1859},[1860],{"type":733,"content":1861},[1862],{"text":1863,"type":737},"Success stories",{"type":733,"content":1865},[1866],{"text":1867,"type":737},"These are things that essentially make you want to start something, like a workout.",{"type":749,"attrs":1869,"content":1870},{"level":1007},[1871],{"text":1872,"type":737},"Determination",{"type":733,"content":1874},[1875],{"text":1876,"type":737},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":733,"content":1878},[1879],{"text":1880,"type":737},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":749,"attrs":1882,"content":1883},{"level":751},[1884],{"text":1885,"type":737},"Finding That Drive",{"type":733,"content":1887},[1888],{"text":1889,"type":737},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":749,"attrs":1891,"content":1892},{"level":1007},[1893],{"text":1894,"type":737},"Working Out at Home",{"type":733,"content":1896},[1897,1899,1907],{"text":1898,"type":737},"The wonderful thing about ",{"text":1900,"type":737,"marks":1901},"working out from home",[1902,1906],{"type":742,"attrs":1903},{"href":1904,"uuid":48,"anchor":48,"custom":1905,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1791},{"text":1908,"type":737}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":733,"content":1910},[1911],{"text":1912,"type":737},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":955,"content":1914},[1915,1921,1927],{"type":958,"content":1916},[1917],{"type":733,"content":1918},[1919],{"text":1920,"type":737},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":958,"content":1922},[1923],{"type":733,"content":1924},[1925],{"text":1926,"type":737},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":958,"content":1928},[1929],{"type":733,"content":1930},[1931],{"text":1932,"type":737},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":749,"attrs":1934,"content":1935},{"level":1007},[1936],{"text":1937,"type":737},"Staying Committed to Exercising Daily",{"type":733,"content":1939},[1940],{"text":1941,"type":737},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":733,"content":1943},[1944],{"text":1945,"type":737},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":955,"content":1947},[1948,1954,1960,1966,1978,1992],{"type":958,"content":1949},[1950],{"type":733,"content":1951},[1952],{"text":1953,"type":737},"Outdoor walks/hikes in nature",{"type":958,"content":1955},[1956],{"type":733,"content":1957},[1958],{"text":1959,"type":737},"Easy pace swims",{"type":958,"content":1961},[1962],{"type":733,"content":1963},[1964],{"text":1965,"type":737},"Sauna sessions",{"type":958,"content":1967},[1968],{"type":733,"content":1969},[1970],{"text":1971,"type":737,"marks":1972},"Low-intensity yoga",[1973,1977],{"type":742,"attrs":1974},{"href":1975,"uuid":48,"anchor":48,"custom":1976,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1791},{"type":958,"content":1979},[1980],{"type":733,"content":1981},[1982,1990],{"text":1983,"type":737,"marks":1984},"Mobility work",[1985,1989],{"type":742,"attrs":1986},{"href":1987,"uuid":48,"anchor":48,"custom":1988,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1791},{"text":1991,"type":737}," ",{"type":958,"content":1993},[1994],{"type":733,"content":1995},[1996],{"text":1997,"type":737,"marks":1998},"Stretching",[1999,2003],{"type":742,"attrs":2000},{"href":2001,"uuid":48,"anchor":48,"custom":2002,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1791},{"type":749,"attrs":2005,"content":2006},{"level":1007},[2007],{"text":2008,"type":737},"Morning Workouts Before Starting the Day",{"type":733,"content":2010},[2011],{"text":2012,"type":737},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":733,"content":2014},[2015],{"text":2016,"type":737},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":955,"content":2018},[2019,2025,2031,2037],{"type":958,"content":2020},[2021],{"type":733,"content":2022},[2023],{"text":2024,"type":737},"Turning off electronics the last hour",{"type":958,"content":2026},[2027],{"type":733,"content":2028},[2029],{"text":2030,"type":737},"Sleeping in a blacked-out environment",{"type":958,"content":2032},[2033],{"type":733,"content":2034},[2035],{"text":2036,"type":737},"Getting to bed at the same time each night",{"type":958,"content":2038},[2039],{"type":733,"content":2040},[2041],{"text":2042,"type":737},"Set out your workout clothes the night before",{"type":733,"content":2044},[2045,2047,2055],{"text":2046,"type":737},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2048,"type":737,"marks":2049},"H.I.I.T. session",[2050,2054],{"type":742,"attrs":2051},{"href":2052,"uuid":48,"anchor":48,"custom":2053,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1791},{"text":2056,"type":737},".",{"type":749,"attrs":2058,"content":2059},{"level":1007},[2060],{"text":2061,"type":737},"End-of-Day Workouts",{"type":733,"content":2063},[2064],{"text":2065,"type":737},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":733,"content":2067},[2068],{"text":2069,"type":737},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":955,"content":2071},[2072,2084,2090],{"type":958,"content":2073},[2074],{"type":733,"content":2075},[2076,2078,2082],{"text":2077,"type":737},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2079,"type":737,"marks":2080},"“why” ",[2081],{"type":1165},{"text":2083,"type":737},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":958,"content":2085},[2086],{"type":733,"content":2087},[2088],{"text":2089,"type":737},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":958,"content":2091},[2092],{"type":733,"content":2093},[2094],{"text":2095,"type":737},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":733,"content":2097},[2098],{"text":2099,"type":737},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":749,"attrs":2101,"content":2102},{"level":751},[2103],{"text":2104,"type":737},"Plan Then Execute",{"type":733,"content":2106},[2107],{"text":2108,"type":737},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":749,"attrs":2110,"content":2111},{"level":751},[2112],{"text":1699,"type":737},{"type":733,"content":2114},[2115,2116,2122],{"text":1279,"type":737},{"text":1281,"type":737,"marks":2117},[2118,2121],{"type":742,"attrs":2119},{"href":1285,"uuid":48,"anchor":48,"custom":2120,"target":745,"linktype":13},{},{"type":1791},{"text":1288,"type":737},{"type":733,"content":2124},[2125],{"text":1292,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2127,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2132,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2133,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2128,"component":118,"meta_info":2129,"meta_title":7,"block_image":2130,"cover_image":2131,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2136,"title":2137,"plugin":43,"description":2138},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2140,"alt":2141,"name":7,"focus":7,"title":2141,"filename":2142,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[889],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2152,"created_at":2153,"published_at":2154,"updated_at":2155,"id":2156,"uuid":2157,"content":2158,"slug":2320,"full_slug":2321,"sort_by_date":48,"position":2322,"tag_list":2323,"is_startpage":9,"parent_id":890,"meta_data":48,"group_id":2324,"first_published_at":2154,"release_id":48,"lang":60,"path":893,"alternates":2325,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2159,"faqs":2160,"title":2152,"topic":2177,"author":712,"content":2192,"category":2301,"schedule":2309,"component":877,"meta_info":2310,"cover_image":2314,"description":2318,"contributors":2319},"52144e3e-d0cf-4037-a459-fad9641f4053",[2161,2165,2169,2173],{"_uid":2162,"answer":2163,"question":2164,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2166,"answer":2167,"question":2168,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2170,"answer":2171,"question":2172,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2174,"answer":2175,"question":2176,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2178,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2190,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2191,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2179,"component":39,"meta_info":2187,"block_image":2188,"cover_image":2189,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2180,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2185,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2186,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2181,"component":118,"meta_info":2182,"meta_title":7,"block_image":2183,"cover_image":2184,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":730,"content":2193},[2194,2198,2203,2208,2221,2225,2230,2234,2239,2250,2255,2267,2272,2285,2289,2298],{"type":733,"content":2195},[2196],{"text":2197,"type":737},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":749,"attrs":2199,"content":2200},{"level":751},[2201],{"text":2202,"type":737},"4 Ways To Tire Out Your Opponent",{"type":749,"attrs":2204,"content":2205},{"level":1007},[2206],{"text":2207,"type":737},"A Consistent Body Attack",{"type":733,"content":2209},[2210,2212,2219],{"text":2211,"type":737},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2213,"type":737,"marks":2214},"opponent’s body",[2215],{"type":742,"attrs":2216},{"href":2217,"uuid":48,"anchor":48,"custom":2218,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2220,"type":737},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":733,"content":2222},[2223],{"text":2224,"type":737},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":749,"attrs":2226,"content":2227},{"level":1007},[2228],{"text":2229,"type":737},"Constant Pressure",{"type":733,"content":2231},[2232],{"text":2233,"type":737},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":749,"attrs":2235,"content":2236},{"level":1007},[2237],{"text":2238,"type":737},"Cut Off the Ring ",{"type":733,"content":2240},[2241,2248],{"text":2242,"type":737,"marks":2243},"Cutting off the space",[2244],{"type":742,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"custom":2247,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2249,"type":737}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":749,"attrs":2251,"content":2252},{"level":1007},[2253],{"text":2254,"type":737},"Attack the Arms",{"type":733,"content":2256},[2257,2259,2265],{"text":2258,"type":737},"This is a favorite trick of ",{"text":832,"type":737,"marks":2260},[2261],{"type":742,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"custom":2264,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2266,"type":737}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":749,"attrs":2268,"content":2269},{"level":751},[2270],{"text":2271,"type":737},"Sapping Their Strength",{"type":733,"content":2273},[2274,2276,2283],{"text":2275,"type":737},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2277,"type":737,"marks":2278},"Mike Tyson",[2279],{"type":742,"attrs":2280},{"href":2281,"uuid":48,"anchor":48,"custom":2282,"target":745,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2284,"type":737}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":749,"attrs":2286,"content":2287},{"level":751},[2288],{"text":1699,"type":737},{"type":733,"content":2290},[2291,2292,2297],{"text":1279,"type":737},{"text":1281,"type":737,"marks":2293},[2294],{"type":742,"attrs":2295},{"href":1285,"uuid":48,"anchor":48,"custom":2296,"target":745,"linktype":13},{},{"text":1288,"type":737},{"type":733,"content":2299},[2300],{"text":1292,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2302,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2307,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2308,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2303,"component":118,"meta_info":2304,"meta_title":7,"block_image":2305,"cover_image":2306,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2311,"title":2312,"plugin":43,"description":2313},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2315,"alt":2316,"name":7,"focus":48,"title":2316,"filename":2317,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[889],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2327,"created_at":2328,"published_at":2329,"updated_at":2330,"id":2331,"uuid":2332,"content":2333,"slug":2589,"full_slug":2590,"sort_by_date":48,"position":2591,"tag_list":2592,"is_startpage":9,"parent_id":890,"meta_data":48,"group_id":2593,"first_published_at":2329,"release_id":48,"lang":60,"path":893,"alternates":2594,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2334,"faqs":2335,"title":2327,"topic":2356,"author":2371,"content":2372,"category":2570,"schedule":2578,"component":877,"meta_info":2579,"cover_image":2583,"description":2587,"contributors":2588},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2336,2340,2344,2348,2352],{"_uid":2337,"answer":2338,"question":2339,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2341,"answer":2342,"question":2343,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2345,"answer":2346,"question":2347,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2349,"answer":2350,"question":2351,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2353,"answer":2354,"question":2355,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2357,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2369,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2370,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2358,"component":39,"meta_info":2366,"block_image":2367,"cover_image":2368,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2359,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2364,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2365,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2360,"component":118,"meta_info":2361,"meta_title":7,"block_image":2362,"cover_image":2363,"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":730,"content":2373},[2374,2388,2392,2396,2400,2404,2408,2411,2416,2421,2435,2440,2444,2449,2453,2458,2472,2476,2480,2494,2508,2512,2516,2530,2535,2539,2553,2557,2567],{"type":733,"content":2375},[2376,2378,2386],{"text":2377,"type":737},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2379,"type":737,"marks":2380},"interval training",[2381,2385],{"type":742,"attrs":2382},{"href":2383,"uuid":48,"anchor":48,"custom":2384,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1791},{"text":2387,"type":737}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":733,"content":2389},[2390],{"text":2391,"type":737},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":749,"attrs":2393,"content":2394},{"level":751},[2395],{"text":2339,"type":737},{"type":733,"content":2397},[2398],{"text":2399,"type":737},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":733,"content":2401},[2402],{"text":2403,"type":737},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":749,"attrs":2405,"content":2406},{"level":751},[2407],{"text":2343,"type":737},{"type":733,"content":2409},[2410],{"text":2342,"type":737},{"type":749,"attrs":2412,"content":2413},{"level":751},[2414],{"text":2415,"type":737},"Unique Benefits of HIIT",{"type":749,"attrs":2417,"content":2418},{"level":1007},[2419],{"text":2420,"type":737},"Maximum Effectiveness in Less Time",{"type":733,"content":2422},[2423,2425,2433],{"text":2424,"type":737},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2426,"type":737,"marks":2427},"25-30% more calories",[2428,2432],{"type":742,"attrs":2429},{"href":2430,"uuid":48,"anchor":48,"custom":2431,"target":745,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1791},{"text":2434,"type":737}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":749,"attrs":2436,"content":2437},{"level":1007},[2438],{"text":2439,"type":737},"Tones Muscle",{"type":733,"content":2441},[2442],{"text":2443,"type":737},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":749,"attrs":2445,"content":2446},{"level":1007},[2447],{"text":2448,"type":737},"Adds Variety",{"type":733,"content":2450},[2451],{"text":2452,"type":737},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":749,"attrs":2454,"content":2455},{"level":1007},[2456],{"text":2457,"type":737},"Improves Cardiovascular Health",{"type":733,"content":2459},[2460,2462,2470],{"text":2461,"type":737},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2463,"type":737,"marks":2464},"greater improvements in blood pressure",[2465,2469],{"type":742,"attrs":2466},{"href":2467,"uuid":48,"anchor":48,"custom":2468,"target":745,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1791},{"text":2471,"type":737}," and blood sugar than moderate-intensity workouts. ",{"type":749,"attrs":2473,"content":2474},{"level":751},[2475],{"text":2351,"type":737},{"type":733,"content":2477},[2478],{"text":2479,"type":737},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":733,"content":2481},[2482,2484,2492],{"text":2483,"type":737},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2485,"type":737,"marks":2486},"roadwork",[2487,2491],{"type":742,"attrs":2488},{"href":2489,"uuid":48,"anchor":48,"custom":2490,"target":745,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1791},{"text":2493,"type":737},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":733,"content":2495},[2496,2498,2506],{"text":2497,"type":737},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2499,"type":737,"marks":2500},"HIIT jump rope workout",[2501,2505],{"type":742,"attrs":2502},{"href":2503,"uuid":48,"anchor":48,"custom":2504,"target":745,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1791},{"text":2507,"type":737}," for a full-body cardio blast in just minutes.",{"type":749,"attrs":2509,"content":2510},{"level":751},[2511],{"text":2355,"type":737},{"type":733,"content":2513},[2514],{"text":2515,"type":737},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":733,"content":2517},[2518,2520,2528],{"text":2519,"type":737},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2521,"type":737,"marks":2522},"10 minutes of HIIT boxing",[2523,2527],{"type":742,"attrs":2524},{"href":2525,"uuid":48,"anchor":48,"custom":2526,"target":745,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1791},{"text":2529,"type":737}," and feel the difference with just one workout.",{"type":749,"attrs":2531,"content":2532},{"level":751},[2533],{"text":2534,"type":737},"Hit With HIIT",{"type":733,"content":2536},[2537],{"text":2538,"type":737},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":733,"content":2540},[2541,2543,2551],{"text":2542,"type":737},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2544,"type":737,"marks":2545},"FightCamp’s extensive library of HIIT workouts",[2546,2550],{"type":742,"attrs":2547},{"href":2548,"uuid":48,"anchor":48,"custom":2549,"target":745,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1791},{"text":2552,"type":737},"!",{"type":749,"attrs":2554,"content":2555},{"level":751},[2556],{"text":1699,"type":737},{"type":733,"content":2558},[2559,2560,2566],{"text":1279,"type":737},{"text":1281,"type":737,"marks":2561},[2562,2565],{"type":742,"attrs":2563},{"href":1285,"uuid":48,"anchor":48,"custom":2564,"target":745,"linktype":13},{},{"type":1791},{"text":1288,"type":737},{"type":733,"content":2568},[2569],{"text":1292,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2571,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2576,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2577,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2572,"component":118,"meta_info":2573,"meta_title":7,"block_image":2574,"cover_image":2575,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2580,"title":2581,"plugin":43,"description":2582},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2584,"alt":2585,"name":7,"focus":7,"title":2585,"filename":2586,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[889],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":877,"created_at":2596,"published_at":2597,"updated_at":2598,"id":2599,"uuid":2600,"content":2601,"slug":877,"full_slug":2622,"sort_by_date":48,"position":446,"tag_list":2623,"is_startpage":9,"parent_id":2624,"meta_data":48,"group_id":2625,"first_published_at":2626,"release_id":48,"lang":60,"path":7,"alternates":2627,"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":2602,"component":2603,"meta_info":2604,"custom_content_list":2606},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2605,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2607,2612,2617],{"_uid":2608,"label":2609,"value":2610,"dev_id":2611,"component":737},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2613,"label":2614,"value":2615,"dev_id":2616,"component":737},"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":2618,"label":2619,"value":2620,"dev_id":2621,"component":737},"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",[],1785892847326]