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Use Hand Weights - An effective training technique for improving punching speed is to start using hand weights when shadowboxing. Hand weights can be anything from velcro wrist weights to holding a light dumbbell (around 2-5 pounds) when you punch. 2. Use Focus Mitts - If you have a friend or family member willing to help, start focus mitt training. In focus mitt training, one partner dictates the punches that the other partner will throw by holding hand mitts in a certain position. Start by having your partner call out combinations to you, but eventually work your way up to not needing verbal cues to recognize the strikes. 3. Start With Technique - Another great tip for increasing punching speed is to focus on your technique. Make sure your elbows don’t flare out on jabs or crosses, and keep your punches tight to the body. Snap your punches back to a guard position with every strike. Improving your speed starts with refining your technique.","How can I increase punching speed?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"faa8c9a4-cfb5-40ed-9f69-8561c8eb1b12","Three (3) exercises that help increase punching speed are: 1. Classic pull-ups and chin-ups 2. Push up variants (such as clapping push ups) 3. Shadowboxing","What exercises help increase punching speed?",{"_uid":676,"answer":677,"question":678,"component":670},"e9ab1350-cb70-4972-a554-11c24b8e8587","The best way to increase your punching speed is to train the specific muscles involved with the “snap” of a punch through bodyweight exercises, as well as using speed-focused shadowboxing combinations.","What is the best way to increase punching speed?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":680,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":713,"full_slug":714,"sort_by_date":48,"position":635,"tag_list":715,"is_startpage":9,"parent_id":716,"meta_data":48,"group_id":717,"first_published_at":718,"release_id":48,"lang":60,"path":48,"alternates":719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":708,"social_link_youtube":709,"social_link_facebook":710,"social_link_linkedin":7,"social_link_instagram":711,"social_link_pinterest":712},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":705,"alt":695,"name":7,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":721,"content":722},"doc",[723,731,756,760,764,769,773,779,783,788,803,819,824,828,833,837,842,864,869,889,894,912,916,921,941,967,972,982,1003,1007,1011,1038,1042,1046,1051,1068,1073,1092,1093,1098],{"type":724,"attrs":725,"content":727},"heading",{"level":726},2,[728],{"text":729,"type":730},"Can You Train Hand Speed?","text",{"type":732,"content":733},"paragraph",[734,736,742,750,754],{"text":735,"type":730},"As a boxer, learning how to",{"text":737,"type":730,"marks":738}," ",[739],{"type":740,"attrs":741},"styled",{"class":7},{"text":743,"type":730,"marks":744},"increase punching speed and power",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-increase-punching-power-without-boxing-equipment","_blank",{"text":737,"type":730,"marks":751},[752],{"type":740,"attrs":753},{"class":7},{"text":755,"type":730},"is an absolute must. Doing hand speed drills can help make your strikes more effective whether you’re working out on a punching bag, shadowboxing, or sparring.",{"type":732,"content":757},[758],{"text":759,"type":730},"Fortunately, there are a number of exercises to increase punching speed. Many of these hand speed drills require little to no equipment, and can be done from the comfort of your own home. Once you have a background in boxing form and proper punching technique, you can get started.",{"type":732,"content":761},[762],{"text":763,"type":730},"Here are some tips and hand speed drills to increase punching speed:",{"type":724,"attrs":765,"content":766},{"level":726},[767],{"text":768,"type":730},"3 Tips To Increase Punching Speed",{"type":732,"content":770},[771],{"text":772,"type":730},"While there are numerous specific hand speed drills that can help a fighter develop punching speed, there are a few general training tips as well that can help:",{"type":724,"attrs":774,"content":776},{"level":775},3,[777],{"text":778,"type":730},"1. Use Hand Weights",{"type":732,"content":780},[781],{"text":782,"type":730},"An effective training technique for improving punching speed is to start using hand weights when shadowboxing. Hand weights can be anything from velcro wrist weights to holding a light dumbbell (around 2-5 pounds) when you punch.",{"type":724,"attrs":784,"content":785},{"level":775},[786],{"text":787,"type":730},"2. Use Focus Mitts",{"type":789,"attrs":790},"blok",{"id":791,"body":792},"45a8db25-4706-4fb7-8230-d90e0a8260c4",[793],{"url":794,"_uid":796,"image":797,"component":801,"copyright_details":802},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"story","i-5612eea8-375a-49b6-9b44-cd4c016776bc",{"id":798,"alt":799,"name":7,"focus":48,"title":799,"filename":800,"copyright":7,"fieldtype":50},3412981,"FightCamp - Hand Speed Drills to Punch Harder & Faster","https://a.storyblok.com/f/115220/1380x700/5048aabc5e/flo-master-using-focus-mitts.jpeg","content_image",[],{"type":732,"content":804},[805,807,811,817],{"text":806,"type":730},"If you have a friend or family member willing to help, start focus mitt training. When doing",{"text":737,"type":730,"marks":808},[809],{"type":740,"attrs":810},{"class":7},{"text":812,"type":730,"marks":813},"mitt work",[814],{"type":746,"attrs":815},{"href":816,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://youtu.be/gqSS8DtBsoQ",{"text":818,"type":730},", one partner dictates the punches that the other partner will throw by holding hand mitts in a certain position. Start by having your partner call out combinations to you, but eventually work your way up to not needing verbal cues to recognize the strikes.",{"type":724,"attrs":820,"content":821},{"level":775},[822],{"text":823,"type":730},"3. Start With Technique",{"type":732,"content":825},[826],{"text":827,"type":730},"Another great tip for increasing punching speed is to focus on your technique. Make sure your elbows don’t flare out on jabs or crosses, and keep your punches tight to the body. Snap your punches back to a guard position with every strike. Improving your speed starts with refining your technique.",{"type":724,"attrs":829,"content":830},{"level":726},[831],{"text":832,"type":730},"Boxing Hand Speed Drills to Punch Faster & Harder",{"type":732,"content":834},[835],{"text":836,"type":730},"Focus mainly on bodyweight exercises that train key muscle groups. When learning how to increase punching speed without a heavy bag, bodyweight training and punching speed drills are some of the best strategies.",{"type":724,"attrs":838,"content":839},{"level":726},[840],{"text":841,"type":730},"Exercise 1: Pull-ups and Chin-ups",{"type":843,"content":844},"bullet_list",[845,852,858],{"type":846,"content":847},"list_item",[848],{"type":732,"content":849},[850],{"text":851,"type":730},"Using a pull-up bar, lift your body until your chin is at the height of the bar",{"type":846,"content":853},[854],{"type":732,"content":855},[856],{"text":857,"type":730},"Slowly release until your elbows are fully extended",{"type":846,"content":859},[860],{"type":732,"content":861},[862],{"text":863,"type":730},"Repeat",{"type":724,"attrs":865,"content":866},{"level":775},[867],{"text":868,"type":730},"Pull-up Hand Grip",{"type":843,"content":870},[871,877,883],{"type":846,"content":872},[873],{"type":732,"content":874},[875],{"text":876,"type":730},"Keep your hands about shoulder-width apart on the bar",{"type":846,"content":878},[879],{"type":732,"content":880},[881],{"text":882,"type":730},"Ensure your palms are facing away from you",{"type":846,"content":884},[885],{"type":732,"content":886},[887],{"text":888,"type":730},"Keep your wrists as straight as possible",{"type":724,"attrs":890,"content":891},{"level":775},[892],{"text":893,"type":730},"Chin-up Hand Grip",{"type":843,"content":895},[896,901,907],{"type":846,"content":897},[898],{"type":732,"content":899},[900],{"text":876,"type":730},{"type":846,"content":902},[903],{"type":732,"content":904},[905],{"text":906,"type":730},"Unlike a pull-up, make sure your palms are facing towards you and wrapped around the back of the bar",{"type":846,"content":908},[909],{"type":732,"content":910},[911],{"text":888,"type":730},{"type":732,"content":913},[914],{"text":915,"type":730},"For an added workout, hold your body at the top of the pull-up or chin-up for 10-15 seconds before slowly lowering yourself. Place your hands at about double shoulder-width apart on the bar for pull-ups to perform a wide-grip variant that will push your back muscles even more.",{"type":724,"attrs":917,"content":918},{"level":726},[919],{"text":920,"type":730},"Exercise 2: Push-up Variants",{"type":732,"content":922},[923,925,929,935,939],{"text":924,"type":730},"While the chest is important for developing punching power, your arms are key to punching speed. Push-up exercises can work both your arms and your chest. Since speed is the name of the game, explosive",{"text":737,"type":730,"marks":926},[927],{"type":740,"attrs":928},{"class":7},{"text":930,"type":730,"marks":931},"push-ups",[932],{"type":746,"attrs":933},{"href":934,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://youtu.be/euzfTArUil4",{"text":737,"type":730,"marks":936},[937],{"type":740,"attrs":938},{"class":7},{"text":940,"type":730},"are an important exercise variant to focus on--specifically, clapping push-ups:",{"type":843,"content":942},[943,949,955,961],{"type":846,"content":944},[945],{"type":732,"content":946},[947],{"text":948,"type":730},"Drop down into a push-up position with your hands shoulder-width apart",{"type":846,"content":950},[951],{"type":732,"content":952},[953],{"text":954,"type":730},"Lower yourself into a push-up and, once at the bottom of your movement, push yourself back up quickly",{"type":846,"content":956},[957],{"type":732,"content":958},[959],{"text":960,"type":730},"Keep your feet planted to the ground, but as you explode upward, lift your arms up and clap before landing back down in a standard push-up position",{"type":846,"content":962},[963],{"type":732,"content":964},[965],{"text":966,"type":730},"Repeat for 10-15 reps and 2 more sets",{"type":724,"attrs":968,"content":969},{"level":726},[970],{"text":971,"type":730},"Exercise 3: Classic Shadowboxing",{"type":789,"attrs":973},{"id":791,"body":974},[975],{"url":976,"_uid":977,"image":978,"component":801,"copyright_details":981},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-d6c1c336-d8e2-40cb-b5a4-ca0ebab6c574",{"id":979,"alt":799,"name":7,"focus":48,"title":799,"filename":980,"copyright":7,"fieldtype":50},3413001,"https://a.storyblok.com/f/115220/1380x700/196fbf3b8d/flo-master-shadowboxing.jpeg",[],{"type":732,"content":983},[984,986,990,996,1001],{"text":985,"type":730},"While the previous two exercises focused on muscle-building,",{"text":737,"type":730,"marks":987},[988],{"type":740,"attrs":989},{"class":7},{"text":991,"type":730,"marks":992},"shadowboxing",[993],{"type":746,"attrs":994},{"href":995,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":997,"type":730,"marks":998},"  ",[999],{"type":740,"attrs":1000},{"class":7},{"text":1002,"type":730},"is one of many hand speed drills and is an active way to learn how to punch faster. Rather than focusing on power, focus purely on your speed with shadowboxing.",{"type":732,"content":1004},[1005],{"text":1006,"type":730},"When working on a punching bag, practicing power strikes and combinations can help build strength. However, there is no resistance when shadowboxing, so training speed combinations can be more effective than power combos.",{"type":732,"content":1008},[1009],{"text":1010,"type":730},"The following boxing punch combinations can be effective for increasing your punching speed:",{"type":843,"content":1012},[1013,1022,1030],{"type":846,"content":1014},[1015],{"type":732,"content":1016},[1017],{"text":1018,"type":730,"marks":1019},"Jab - Jab - Cross | 1 - 1 - 2",[1020],{"type":1021},"bold",{"type":846,"content":1023},[1024],{"type":732,"content":1025},[1026],{"text":1027,"type":730,"marks":1028},"Jab - Cross - Lead Hook | 1 - 2 - 3",[1029],{"type":1021},{"type":846,"content":1031},[1032],{"type":732,"content":1033},[1034],{"text":1035,"type":730,"marks":1036},"Jab - Jab - Jab - Lead Hook - Cross | 1 - 1 - 1 - 3",[1037],{"type":1021},{"type":732,"content":1039},[1040],{"text":1041,"type":730},"The above three sample combinations are particularly effective when shadowboxing because they emphasize speed strikes, rather than power. The cross is certainly a powerful strike, but mixing it in with the jab helps you to train your speed.",{"type":732,"content":1043},[1044],{"text":1045,"type":730},"When learning how to punch harder and faster, boxers need to start slow and focus on key combinations that use quick strikes. Mixing the above combos in with power combos can give a boxer an effective arsenal in a sparring match.",{"type":724,"attrs":1047,"content":1048},{"level":726},[1049],{"text":1050,"type":730},"What Is The Best Way To Increase Punching Speed?",{"type":732,"content":1052},[1053,1055,1061,1066],{"text":1054,"type":730},"The best way to increase your punching speed is to train the specific muscles involved with the “snap” of a punch through bodyweight exercises, as well as using speed-focused shadowboxing combinations and hand speed drills. Practice these strategies with ",{"text":1056,"type":730,"marks":1057},"FightCamp",[1058],{"type":746,"attrs":1059},{"href":1060,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1062,"type":730,"marks":1063},", ",[1064],{"type":740,"attrs":1065},{"class":7},{"text":1067,"type":730},"and you’ll be punching faster in no time. ",{"type":724,"attrs":1069,"content":1070},{"level":726},[1071],{"text":1072,"type":730},"Train Like a Fighter",{"type":732,"content":1074},[1075,1077,1082,1084,1090],{"text":1076,"type":730},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1056,"type":730,"marks":1078},[1079],{"type":746,"attrs":1080},{"href":1081,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1083,"type":730}," has everything you need to work out on your schedule, with premium boxing ",{"text":1085,"type":730,"marks":1086},"equipment",[1087],{"type":746,"attrs":1088},{"href":1089,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"text":1091,"type":730}," and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"type":732},{"type":724,"attrs":1094,"content":1095},{"level":775},[1096],{"text":1097,"type":730},"Related Articles",{"type":732,"content":1099},[1100,1106,1108,1114,1115,1121,1122],{"text":1101,"type":730,"marks":1102},"Best Punching (Boxing) Techniques to Get You to Your Full Potential 🥊",[1103],{"type":746,"attrs":1104},{"href":1105,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"type":1107},"hard_break",{"text":1109,"type":730,"marks":1110},"The Ultimate Boxing Guide To Punching Speed 🥊",[1111],{"type":746,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-boxing-guide-to-punching-speed",{"type":1107},{"text":1116,"type":730,"marks":1117},"3 Exercises To Increase Punching Power - No Equipment Needed 🥊",[1118],{"type":746,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed",{"type":1107},{"text":1123,"type":730,"marks":1124},"How To Increase Punching Power (Without Boxing Equipment) 🥊",[1125],{"type":746,"attrs":1126},{"href":748,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1128,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1133,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1134,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1129,"component":118,"meta_info":1130,"meta_title":7,"block_image":1131,"cover_image":1132,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-09-17 00:00","article",{"_uid":1138,"title":1139,"plugin":43,"description":1140},"44c015bf-d066-4d65-93c9-e46f8d92ad01","How to Punch Faster & Harder: Hand Speed Drills | FightCamp","As a boxer, learning how to increase punching speed is an absolute must. Learn how to punch faster & harder with these boxing hand speed drills from FightCamp.",{"id":1142,"alt":799,"name":7,"focus":48,"title":799,"filename":1143,"copyright":7,"fieldtype":50},3412944,"https://a.storyblok.com/f/115220/2400x990/62cfa500ee/how-to-increase-punching-speed-boxing-tips-and-exercises.jpeg","Add these three (3) boxing tips and exercises to your training for improving PUNCHING SPEED and generating powerful punches with each strike. ",[],[],[1148],{"_uid":1149,"label":1150,"value":1151,"dev_id":1152,"component":730},"3e53af1c-3bca-47c0-bcf5-24a57d2e6415","email capture title","hey you","article.email_capture.title","how-to-increase-punching-speed-boxing-tips-and-exercises","blogs/how-to-increase-punching-speed-boxing-tips-and-exercises",[],60887917,"4150e110-b29e-486b-8a15-2b49adf44467","2021-09-17T20:54:00.000Z","training/{{story.slug}}",[],["Reactive",1162],[1163,1548,1836,2018,2429,2668],{"name":1164,"created_at":1165,"published_at":1166,"updated_at":1167,"id":1168,"uuid":1169,"content":1170,"slug":1540,"full_slug":1541,"sort_by_date":48,"position":1542,"tag_list":1543,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1545,"first_published_at":1546,"release_id":48,"lang":60,"path":1159,"alternates":1547,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1171,"faqs":1172,"title":1164,"topic":1201,"author":1216,"content":1217,"category":1521,"schedule":1529,"component":1136,"meta_info":1530,"cover_image":1534,"description":1538,"contributors":1539},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1173,1177,1181,1185,1189,1193,1197],{"_uid":1174,"answer":1175,"question":1176,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1178,"answer":1179,"question":1180,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1182,"answer":1183,"question":1184,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1186,"answer":1187,"question":1188,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1190,"answer":1191,"question":1192,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1194,"answer":1195,"question":1196,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1198,"answer":1199,"question":1200,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1202,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1214,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1203,"component":39,"meta_info":1211,"block_image":1212,"cover_image":1213,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1205,"component":118,"meta_info":1206,"meta_title":7,"block_image":1207,"cover_image":1208,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":721,"content":1218},[1219,1224,1228,1232,1236,1256,1260,1264,1268,1273,1277,1321,1326,1330,1344,1348,1371,1376,1380,1449,1454,1458,1478,1483,1497,1501,1506,1517],{"type":724,"attrs":1220,"content":1221},{"level":726},[1222],{"text":1223,"type":730},"Boxing Terminology",{"type":732,"content":1225},[1226],{"text":1227,"type":730},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":724,"attrs":1229,"content":1230},{"level":726},[1231],{"text":1176,"type":730},{"type":732,"content":1233},[1234],{"text":1235,"type":730},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":843,"content":1237},[1238,1244],{"type":846,"content":1239},[1240],{"type":732,"content":1241},[1242],{"text":1243,"type":730},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":846,"content":1245},[1246],{"type":732,"content":1247},[1248,1250,1254],{"text":1249,"type":730},"Southpaw Stance",{"text":1251,"type":730,"marks":1252}," ",[1253],{"type":1021},{"text":1255,"type":730},"– Standing with your right foot farther out in front than your left foot",{"type":724,"attrs":1257,"content":1258},{"level":726},[1259],{"text":1180,"type":730},{"type":732,"content":1261},[1262],{"text":1263,"type":730},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":732,"content":1265},[1266],{"text":1267,"type":730},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":724,"attrs":1269,"content":1270},{"level":775},[1271],{"text":1272,"type":730},"Boxing Punches",{"type":732,"content":1274},[1275],{"text":1276,"type":730},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":843,"content":1278},[1279,1285,1291,1297,1303,1309,1315],{"type":846,"content":1280},[1281],{"type":732,"content":1282},[1283],{"text":1284,"type":730},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":846,"content":1286},[1287],{"type":732,"content":1288},[1289],{"text":1290,"type":730},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":846,"content":1292},[1293],{"type":732,"content":1294},[1295],{"text":1296,"type":730},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":846,"content":1298},[1299],{"type":732,"content":1300},[1301],{"text":1302,"type":730},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":846,"content":1304},[1305],{"type":732,"content":1306},[1307],{"text":1308,"type":730},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":846,"content":1310},[1311],{"type":732,"content":1312},[1313],{"text":1314,"type":730},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":846,"content":1316},[1317],{"type":732,"content":1318},[1319],{"text":1320,"type":730},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":724,"attrs":1322,"content":1323},{"level":775},[1324],{"text":1325,"type":730},"Boxing Movements",{"type":732,"content":1327},[1328],{"text":1329,"type":730},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":843,"content":1331},[1332,1338],{"type":846,"content":1333},[1334],{"type":732,"content":1335},[1336],{"text":1337,"type":730},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":846,"content":1339},[1340],{"type":732,"content":1341},[1342],{"text":1343,"type":730},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":732,"content":1345},[1346],{"text":1347,"type":730},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":843,"content":1349},[1350,1365],{"type":846,"content":1351},[1352],{"type":732,"content":1353},[1354,1363],{"text":1355,"type":730,"marks":1356},"Shoulder Roll",[1357,1361],{"type":746,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"custom":1360,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1362},"underline",{"text":1364,"type":730}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":846,"content":1366},[1367],{"type":732,"content":1368},[1369],{"text":1370,"type":730},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":724,"attrs":1372,"content":1373},{"level":775},[1374],{"text":1375,"type":730},"Boxing Training",{"type":732,"content":1377},[1378],{"text":1379,"type":730},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1381,"attrs":1382,"content":1385},"ordered_list",{"order":1383},{"order":1384},1,[1386,1392,1398,1412,1426],{"type":846,"content":1387},[1388],{"type":732,"content":1389},[1390],{"text":1391,"type":730},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":846,"content":1393},[1394],{"type":732,"content":1395},[1396],{"text":1397,"type":730},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":846,"content":1399},[1400],{"type":732,"content":1401},[1402,1410],{"text":1403,"type":730,"marks":1404},"Mittwork",[1405,1409],{"type":746,"attrs":1406},{"href":1407,"uuid":48,"anchor":48,"custom":1408,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1362},{"text":1411,"type":730}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":846,"content":1413},[1414],{"type":732,"content":1415},[1416,1424],{"text":1417,"type":730,"marks":1418},"Sparring",[1419,1423],{"type":746,"attrs":1420},{"href":1421,"uuid":48,"anchor":48,"custom":1422,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1362},{"text":1425,"type":730}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":846,"content":1427},[1428],{"type":732,"content":1429},[1430,1438,1440,1447],{"text":1431,"type":730,"marks":1432},"Roadwork",[1433,1437],{"type":746,"attrs":1434},{"href":1435,"uuid":48,"anchor":48,"custom":1436,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1362},{"text":1439,"type":730}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1441,"type":730,"marks":1442},"roadwork drills",[1443,1446],{"type":746,"attrs":1444},{"href":1435,"uuid":48,"anchor":48,"custom":1445,"target":749,"linktype":13},{},{"type":1362},{"text":1448,"type":730}," to add to your boxer training.",{"type":724,"attrs":1450,"content":1451},{"level":775},[1452],{"text":1453,"type":730},"Heavy Bag Training",{"type":732,"content":1455},[1456],{"text":1457,"type":730},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":843,"content":1459},[1460,1466,1472],{"type":846,"content":1461},[1462],{"type":732,"content":1463},[1464],{"text":1465,"type":730},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":846,"content":1467},[1468],{"type":732,"content":1469},[1470],{"text":1471,"type":730},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":846,"content":1473},[1474],{"type":732,"content":1475},[1476],{"text":1477,"type":730},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":724,"attrs":1479,"content":1480},{"level":775},[1481],{"text":1482,"type":730},"Recovery",{"type":732,"content":1484},[1485,1487,1495],{"text":1486,"type":730},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1488,"type":730,"marks":1489},"interview with FightCamp Trainer Coach PJ",[1490,1494],{"type":746,"attrs":1491},{"href":1492,"uuid":48,"anchor":48,"custom":1493,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1362},{"text":1496,"type":730},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":732,"content":1498},[1499],{"text":1500,"type":730},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":724,"attrs":1502,"content":1503},{"level":726},[1504],{"text":1505,"type":730},"Talk and Train Like a Fighter",{"type":732,"content":1507},[1508,1509,1515],{"text":1076,"type":730},{"text":1056,"type":730,"marks":1510},[1511,1514],{"type":746,"attrs":1512},{"href":1081,"uuid":48,"anchor":48,"custom":1513,"target":749,"linktype":13},{},{"type":1362},{"text":1516,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":732,"content":1518},[1519],{"text":1520,"type":730},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1522,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1527,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1528,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1523,"component":118,"meta_info":1524,"meta_title":7,"block_image":1525,"cover_image":1526,"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},[],[],"2023-01-22 00:00",{"_uid":1531,"title":1532,"plugin":43,"description":1533},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1535,"alt":1536,"name":7,"focus":7,"title":1536,"filename":1537,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1544],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1549,"created_at":1550,"published_at":1551,"updated_at":1552,"id":1553,"uuid":1554,"content":1555,"slug":1829,"full_slug":1830,"sort_by_date":48,"position":1831,"tag_list":1832,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1833,"first_published_at":1834,"release_id":48,"lang":60,"path":1159,"alternates":1835,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1556,"faqs":1557,"title":1549,"topic":1574,"author":1589,"content":1590,"category":1810,"schedule":1818,"component":1136,"meta_info":1819,"cover_image":1823,"description":1827,"contributors":1828},"0970fa5a-5687-49ba-9c33-b7285372264c",[1558,1562,1566,1570],{"_uid":1559,"answer":1560,"question":1561,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1563,"answer":1564,"question":1565,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1567,"answer":1568,"question":1569,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1571,"answer":1572,"question":1573,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1575,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1587,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1588,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1576,"component":39,"meta_info":1584,"block_image":1585,"cover_image":1586,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1577,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1582,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1578,"component":118,"meta_info":1579,"meta_title":7,"block_image":1580,"cover_image":1581,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":721,"content":1591},[1592,1597,1617,1622,1627,1631,1663,1667,1672,1682,1702,1706,1711,1715,1741,1745,1771,1775,1780,1792,1796,1806],{"type":724,"attrs":1593,"content":1594},{"level":726},[1595],{"text":1596,"type":730},"How to Get Better Head Movement in Boxing",{"type":732,"content":1598},[1599,1601,1608,1610,1615],{"text":1600,"type":730},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1602,"type":730,"marks":1603},"movements",[1604],{"type":746,"attrs":1605},{"href":1606,"uuid":48,"anchor":48,"custom":1607,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1609,"type":730}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1611,"type":730,"marks":1612},"employ",[1613],{"type":1614},"italic",{"text":1616,"type":730}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":724,"attrs":1618,"content":1619},{"level":726},[1620],{"text":1621,"type":730},"3 Boxing Head Movement Drills",{"type":724,"attrs":1623,"content":1624},{"level":775},[1625],{"text":1626,"type":730},"The 5 Point Pivot Drill",{"type":732,"content":1628},[1629],{"text":1630,"type":730},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":843,"content":1632},[1633,1639,1645,1651,1657],{"type":846,"content":1634},[1635],{"type":732,"content":1636},[1637],{"text":1638,"type":730},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":846,"content":1640},[1641],{"type":732,"content":1642},[1643],{"text":1644,"type":730},"Weave under to the other side (to avoid hooks)",{"type":846,"content":1646},[1647],{"type":732,"content":1648},[1649],{"text":1650,"type":730},"Pull back/sway (good for avoiding uppercuts)",{"type":846,"content":1652},[1653],{"type":732,"content":1654},[1655],{"text":1656,"type":730},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":846,"content":1658},[1659],{"type":732,"content":1660},[1661],{"text":1662,"type":730},"Throw a punch (it's important that defense and offense are fluid) ",{"type":732,"content":1664},[1665],{"text":1666,"type":730},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":724,"attrs":1668,"content":1669},{"level":775},[1670],{"text":1671,"type":730},"Frame and Shoot Drill",{"type":732,"content":1673},[1674,1676,1680],{"text":1675,"type":730},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1677,"type":730,"marks":1678},"will",[1679],{"type":1614},{"text":1681,"type":730}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":843,"content":1683},[1684,1690,1696],{"type":846,"content":1685},[1686],{"type":732,"content":1687},[1688],{"text":1689,"type":730},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":846,"content":1691},[1692],{"type":732,"content":1693},[1694],{"text":1695,"type":730},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":846,"content":1697},[1698],{"type":732,"content":1699},[1700],{"text":1701,"type":730},"Once you know what feels best, throw a punch from that position. ",{"type":732,"content":1703},[1704],{"text":1705,"type":730},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":724,"attrs":1707,"content":1708},{"level":775},[1709],{"text":1710,"type":730},"The Line Drill",{"type":732,"content":1712},[1713],{"text":1714,"type":730},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":843,"content":1716},[1717,1723,1729,1735],{"type":846,"content":1718},[1719],{"type":732,"content":1720},[1721],{"text":1722,"type":730},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":846,"content":1724},[1725],{"type":732,"content":1726},[1727],{"text":1728,"type":730}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":846,"content":1730},[1731],{"type":732,"content":1732},[1733],{"text":1734,"type":730},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":846,"content":1736},[1737],{"type":732,"content":1738},[1739],{"text":1740,"type":730},"Repeat step 1",{"type":732,"content":1742},[1743],{"text":1744,"type":730},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":843,"content":1746},[1747,1753,1759,1765],{"type":846,"content":1748},[1749],{"type":732,"content":1750},[1751],{"text":1752,"type":730},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":846,"content":1754},[1755],{"type":732,"content":1756},[1757],{"text":1758,"type":730},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":846,"content":1760},[1761],{"type":732,"content":1762},[1763],{"text":1764,"type":730},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":846,"content":1766},[1767],{"type":732,"content":1768},[1769],{"text":1770,"type":730},"Return to neutral and repeat the sequence",{"type":732,"content":1772},[1773],{"text":1774,"type":730},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":724,"attrs":1776,"content":1777},{"level":726},[1778],{"text":1779,"type":730},"Keep Your Head Moving",{"type":732,"content":1781},[1782,1784,1790],{"text":1783,"type":730},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1602,"type":730,"marks":1785},[1786],{"type":746,"attrs":1787},{"href":1788,"uuid":48,"anchor":48,"custom":1789,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1791,"type":730}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":724,"attrs":1793,"content":1794},{"level":726},[1795],{"text":1072,"type":730},{"type":732,"content":1797},[1798,1799,1804],{"text":1076,"type":730},{"text":1056,"type":730,"marks":1800},[1801],{"type":746,"attrs":1802},{"href":1081,"uuid":48,"anchor":48,"custom":1803,"target":749,"linktype":13},{},{"text":1805,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":732,"content":1807},[1808],{"text":1809,"type":730},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1811,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1816,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1817,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1812,"component":118,"meta_info":1813,"meta_title":7,"block_image":1814,"cover_image":1815,"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":1820,"title":1821,"plugin":43,"description":1822},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1824,"alt":1825,"name":7,"focus":7,"title":1825,"filename":1826,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1544],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1837,"created_at":1838,"published_at":1839,"updated_at":1840,"id":1841,"uuid":1842,"content":1843,"slug":2011,"full_slug":2012,"sort_by_date":48,"position":2013,"tag_list":2014,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2015,"first_published_at":2016,"release_id":48,"lang":60,"path":1159,"alternates":2017,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1844,"faqs":1845,"title":1862,"topic":1863,"author":1878,"content":1879,"category":1995,"schedule":2003,"component":1136,"meta_info":2004,"cover_image":2007,"description":2006,"contributors":2010},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1846,1850,1854,1858],{"_uid":1847,"answer":1848,"question":1849,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1851,"answer":1852,"question":1853,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1855,"answer":1856,"question":1857,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1859,"answer":1860,"question":1861,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1864,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1876,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1877,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1865,"component":39,"meta_info":1873,"block_image":1874,"cover_image":1875,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1866,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1871,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1872,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1867,"component":118,"meta_info":1868,"meta_title":7,"block_image":1869,"cover_image":1870,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":721,"content":1880},[1881,1893,1898,1903,1915,1918,1923,1934,1937,1942,1953,1957,1961,1966,1979,1983,1992],{"type":732,"content":1882},[1883,1885,1891],{"text":1884,"type":730},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":991,"type":730,"marks":1886},[1887],{"type":746,"attrs":1888},{"href":1889,"uuid":48,"anchor":48,"custom":1890,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1892,"type":730}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":724,"attrs":1894,"content":1895},{"level":726},[1896],{"text":1897,"type":730},"Why You Should Practice Shadowboxing With Hand Weights",{"type":724,"attrs":1899,"content":1900},{"level":775},[1901],{"text":1902,"type":730},"1. Speed",{"type":789,"attrs":1904},{"id":1905,"body":1906},"58589914-3cf9-454d-8369-7218c807f59a",[1907],{"url":1908,"_uid":1909,"image":1910,"component":801,"copyright_details":1914},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1911,"alt":1912,"name":7,"focus":48,"title":1912,"filename":1913,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":732,"content":1916},[1917],{"text":1852,"type":730},{"type":724,"attrs":1919,"content":1920},{"level":775},[1921],{"text":1922,"type":730},"2. Arm Endurance",{"type":789,"attrs":1924},{"id":1905,"body":1925},[1926],{"url":1927,"_uid":1928,"image":1929,"component":801,"copyright_details":1933},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1930,"alt":1931,"name":7,"focus":48,"title":1931,"filename":1932,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":732,"content":1935},[1936],{"text":1856,"type":730},{"type":724,"attrs":1938,"content":1939},{"level":775},[1940],{"text":1941,"type":730},"3. Cardiovascular Conditioning",{"type":789,"attrs":1943},{"id":1905,"body":1944},[1945],{"url":1946,"_uid":1947,"image":1948,"component":801,"copyright_details":1952},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1949,"alt":1950,"name":7,"focus":48,"title":1950,"filename":1951,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":732,"content":1954},[1955],{"text":1956,"type":730},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":732,"content":1958},[1959],{"text":1960,"type":730},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":724,"attrs":1962,"content":1963},{"level":726},[1964],{"text":1965,"type":730},"Amp Up Your Training",{"type":732,"content":1967},[1968,1970,1977],{"text":1969,"type":730},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1971,"type":730,"marks":1972},"FightCamp Facebook Community",[1973],{"type":746,"attrs":1974},{"href":1975,"uuid":48,"anchor":48,"custom":1976,"target":749,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1978,"type":730}," and let me know.",{"type":724,"attrs":1980,"content":1981},{"level":726},[1982],{"text":1072,"type":730},{"type":732,"content":1984},[1985,1986,1991],{"text":1076,"type":730},{"text":1056,"type":730,"marks":1987},[1988],{"type":746,"attrs":1989},{"href":1081,"uuid":48,"anchor":48,"custom":1990,"target":749,"linktype":13},{},{"text":1805,"type":730},{"type":732,"content":1993},[1994],{"text":1809,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1996,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2001,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1997,"component":118,"meta_info":1998,"meta_title":7,"block_image":1999,"cover_image":2000,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2005,"title":1862,"plugin":43,"description":2006},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2008,"alt":1837,"name":7,"focus":48,"title":1837,"filename":2009,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1544],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2019,"created_at":2020,"published_at":2021,"updated_at":2022,"id":2023,"uuid":2024,"content":2025,"slug":2423,"full_slug":2424,"sort_by_date":48,"position":2425,"tag_list":2426,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2427,"first_published_at":2021,"release_id":48,"lang":60,"path":1159,"alternates":2428,"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":2026,"faqs":2027,"title":2019,"topic":2036,"author":2051,"content":2052,"category":2404,"schedule":2412,"component":1136,"meta_info":2413,"cover_image":2417,"description":2421,"contributors":2422},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2028,2032],{"_uid":2029,"answer":2030,"question":2031,"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":2033,"answer":2034,"question":2035,"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":2037,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2049,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2050,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2038,"component":39,"meta_info":2046,"block_image":2047,"cover_image":2048,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2039,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2044,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2040,"component":118,"meta_info":2041,"meta_title":7,"block_image":2042,"cover_image":2043,"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":721,"content":2053},[2054,2059,2073,2087,2092,2096,2101,2105,2143,2147,2152,2156,2160,2165,2169,2174,2188,2192,2212,2217,2221,2225,2282,2287,2291,2295,2321,2335,2340,2344,2348,2374,2378,2383,2387,2391,2401],{"type":724,"attrs":2055,"content":2056},{"level":726},[2057],{"text":2058,"type":730},"How to Stay Motivated to Work Out",{"type":732,"content":2060},[2061,2063,2071],{"text":2062,"type":730},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2064,"type":730,"marks":2065},"New Year’s Resolutions",[2066,2070],{"type":746,"attrs":2067},{"href":2068,"uuid":48,"anchor":48,"custom":2069,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1362},{"text":2072,"type":730},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":732,"content":2074},[2075,2077,2085],{"text":2076,"type":730},"But what happens if you're looking for motivation to work out in the ",{"text":2078,"type":730,"marks":2079},"middle of summer",[2080,2084],{"type":746,"attrs":2081},{"href":2082,"uuid":48,"anchor":48,"custom":2083,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1362},{"text":2086,"type":730}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":724,"attrs":2088,"content":2089},{"level":726},[2090],{"text":2091,"type":730},"Motivation vs. Determination",{"type":732,"content":2093},[2094],{"text":2095,"type":730},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":724,"attrs":2097,"content":2098},{"level":775},[2099],{"text":2100,"type":730},"Motivation",{"type":732,"content":2102},[2103],{"text":2104,"type":730},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":843,"content":2106},[2107,2113,2119,2125,2131,2137],{"type":846,"content":2108},[2109],{"type":732,"content":2110},[2111],{"text":2112,"type":730},"Movies",{"type":846,"content":2114},[2115],{"type":732,"content":2116},[2117],{"text":2118,"type":730},"Books",{"type":846,"content":2120},[2121],{"type":732,"content":2122},[2123],{"text":2124,"type":730},"Quotes",{"type":846,"content":2126},[2127],{"type":732,"content":2128},[2129],{"text":2130,"type":730},"Speeches",{"type":846,"content":2132},[2133],{"type":732,"content":2134},[2135],{"text":2136,"type":730},"Social media posts",{"type":846,"content":2138},[2139],{"type":732,"content":2140},[2141],{"text":2142,"type":730},"Success stories",{"type":732,"content":2144},[2145],{"text":2146,"type":730},"These are things that essentially make you want to start something, like a workout.",{"type":724,"attrs":2148,"content":2149},{"level":775},[2150],{"text":2151,"type":730},"Determination",{"type":732,"content":2153},[2154],{"text":2155,"type":730},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":732,"content":2157},[2158],{"text":2159,"type":730},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":724,"attrs":2161,"content":2162},{"level":726},[2163],{"text":2164,"type":730},"Finding That Drive",{"type":732,"content":2166},[2167],{"text":2168,"type":730},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":724,"attrs":2170,"content":2171},{"level":775},[2172],{"text":2173,"type":730},"Working Out at Home",{"type":732,"content":2175},[2176,2178,2186],{"text":2177,"type":730},"The wonderful thing about ",{"text":2179,"type":730,"marks":2180},"working out from home",[2181,2185],{"type":746,"attrs":2182},{"href":2183,"uuid":48,"anchor":48,"custom":2184,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1362},{"text":2187,"type":730}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":732,"content":2189},[2190],{"text":2191,"type":730},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":843,"content":2193},[2194,2200,2206],{"type":846,"content":2195},[2196],{"type":732,"content":2197},[2198],{"text":2199,"type":730},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":846,"content":2201},[2202],{"type":732,"content":2203},[2204],{"text":2205,"type":730},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":846,"content":2207},[2208],{"type":732,"content":2209},[2210],{"text":2211,"type":730},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":724,"attrs":2213,"content":2214},{"level":775},[2215],{"text":2216,"type":730},"Staying Committed to Exercising Daily",{"type":732,"content":2218},[2219],{"text":2220,"type":730},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":732,"content":2222},[2223],{"text":2224,"type":730},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":843,"content":2226},[2227,2233,2239,2245,2257,2270],{"type":846,"content":2228},[2229],{"type":732,"content":2230},[2231],{"text":2232,"type":730},"Outdoor walks/hikes in nature",{"type":846,"content":2234},[2235],{"type":732,"content":2236},[2237],{"text":2238,"type":730},"Easy pace swims",{"type":846,"content":2240},[2241],{"type":732,"content":2242},[2243],{"text":2244,"type":730},"Sauna sessions",{"type":846,"content":2246},[2247],{"type":732,"content":2248},[2249],{"text":2250,"type":730,"marks":2251},"Low-intensity yoga",[2252,2256],{"type":746,"attrs":2253},{"href":2254,"uuid":48,"anchor":48,"custom":2255,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1362},{"type":846,"content":2258},[2259],{"type":732,"content":2260},[2261,2269],{"text":2262,"type":730,"marks":2263},"Mobility work",[2264,2268],{"type":746,"attrs":2265},{"href":2266,"uuid":48,"anchor":48,"custom":2267,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1362},{"text":737,"type":730},{"type":846,"content":2271},[2272],{"type":732,"content":2273},[2274],{"text":2275,"type":730,"marks":2276},"Stretching",[2277,2281],{"type":746,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"custom":2280,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1362},{"type":724,"attrs":2283,"content":2284},{"level":775},[2285],{"text":2286,"type":730},"Morning Workouts Before Starting the Day",{"type":732,"content":2288},[2289],{"text":2290,"type":730},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":732,"content":2292},[2293],{"text":2294,"type":730},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":843,"content":2296},[2297,2303,2309,2315],{"type":846,"content":2298},[2299],{"type":732,"content":2300},[2301],{"text":2302,"type":730},"Turning off electronics the last hour",{"type":846,"content":2304},[2305],{"type":732,"content":2306},[2307],{"text":2308,"type":730},"Sleeping in a blacked-out environment",{"type":846,"content":2310},[2311],{"type":732,"content":2312},[2313],{"text":2314,"type":730},"Getting to bed at the same time each night",{"type":846,"content":2316},[2317],{"type":732,"content":2318},[2319],{"text":2320,"type":730},"Set out your workout clothes the night before",{"type":732,"content":2322},[2323,2325,2333],{"text":2324,"type":730},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2326,"type":730,"marks":2327},"H.I.I.T. session",[2328,2332],{"type":746,"attrs":2329},{"href":2330,"uuid":48,"anchor":48,"custom":2331,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1362},{"text":2334,"type":730},".",{"type":724,"attrs":2336,"content":2337},{"level":775},[2338],{"text":2339,"type":730},"End-of-Day Workouts",{"type":732,"content":2341},[2342],{"text":2343,"type":730},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":732,"content":2345},[2346],{"text":2347,"type":730},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":843,"content":2349},[2350,2362,2368],{"type":846,"content":2351},[2352],{"type":732,"content":2353},[2354,2356,2360],{"text":2355,"type":730},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2357,"type":730,"marks":2358},"“why” ",[2359],{"type":1614},{"text":2361,"type":730},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":846,"content":2363},[2364],{"type":732,"content":2365},[2366],{"text":2367,"type":730},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":846,"content":2369},[2370],{"type":732,"content":2371},[2372],{"text":2373,"type":730},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":732,"content":2375},[2376],{"text":2377,"type":730},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":724,"attrs":2379,"content":2380},{"level":726},[2381],{"text":2382,"type":730},"Plan Then Execute",{"type":732,"content":2384},[2385],{"text":2386,"type":730},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":724,"attrs":2388,"content":2389},{"level":726},[2390],{"text":1072,"type":730},{"type":732,"content":2392},[2393,2394,2400],{"text":1076,"type":730},{"text":1056,"type":730,"marks":2395},[2396,2399],{"type":746,"attrs":2397},{"href":1081,"uuid":48,"anchor":48,"custom":2398,"target":749,"linktype":13},{},{"type":1362},{"text":1805,"type":730},{"type":732,"content":2402},[2403],{"text":1520,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2405,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2410,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2411,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2406,"component":118,"meta_info":2407,"meta_title":7,"block_image":2408,"cover_image":2409,"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":2414,"title":2415,"plugin":43,"description":2416},"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":2418,"alt":2419,"name":7,"focus":7,"title":2419,"filename":2420,"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,[1544],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2430,"created_at":2431,"published_at":2432,"updated_at":2433,"id":2434,"uuid":2435,"content":2436,"slug":2661,"full_slug":2662,"sort_by_date":48,"position":2663,"tag_list":2664,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2665,"first_published_at":2666,"release_id":48,"lang":60,"path":1159,"alternates":2667,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2437,"faqs":2438,"title":2430,"topic":2447,"author":1216,"content":2462,"category":2642,"schedule":2650,"component":1136,"meta_info":2651,"cover_image":2655,"description":2659,"contributors":2660},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2439,2443],{"_uid":2440,"answer":2441,"question":2442,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2444,"answer":2445,"question":2446,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2448,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2460,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2449,"component":39,"meta_info":2457,"block_image":2458,"cover_image":2459,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2450,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2455,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2456,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2451,"component":118,"meta_info":2452,"meta_title":7,"block_image":2453,"cover_image":2454,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2463},[2464,2469,2473,2478,2482,2487,2491,2517,2522,2526,2531,2535,2540,2544,2549,2562,2567,2580,2585,2589,2594,2598,2603,2607,2612,2616,2621,2625,2630],{"type":724,"attrs":2465,"content":2466},{"level":726},[2467],{"text":2468,"type":730},"Staying Safe While Exercising in the Cold",{"type":732,"content":2470},[2471],{"text":2472,"type":730},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":724,"attrs":2474,"content":2475},{"level":775},[2476],{"text":2477,"type":730},"Watch the Windchill",{"type":732,"content":2479},[2480],{"text":2481,"type":730},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":724,"attrs":2483,"content":2484},{"level":775},[2485],{"text":2486,"type":730},"Protect Your Extremities",{"type":732,"content":2488},[2489],{"text":2490,"type":730},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":843,"content":2492},[2493,2499,2505,2511],{"type":846,"content":2494},[2495],{"type":732,"content":2496},[2497],{"text":2498,"type":730},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":846,"content":2500},[2501],{"type":732,"content":2502},[2503],{"text":2504,"type":730},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":846,"content":2506},[2507],{"type":732,"content":2508},[2509],{"text":2510,"type":730},"Wear a hat or headband that covers your ears",{"type":846,"content":2512},[2513],{"type":732,"content":2514},[2515],{"text":2516,"type":730},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":724,"attrs":2518,"content":2519},{"level":775},[2520],{"text":2521,"type":730},"Wear Layers",{"type":732,"content":2523},[2524],{"text":2525,"type":730},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":724,"attrs":2527,"content":2528},{"level":775},[2529],{"text":2530,"type":730},"Don’t Forget Sunscreen",{"type":732,"content":2532},[2533],{"text":2534,"type":730},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":724,"attrs":2536,"content":2537},{"level":726},[2538],{"text":2539,"type":730},"Getting Motivated to Workout in the Cold ",{"type":732,"content":2541},[2542],{"text":2543,"type":730},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":724,"attrs":2545,"content":2546},{"level":775},[2547],{"text":2548,"type":730},"Invest in New Activewear",{"type":732,"content":2550},[2551,2553,2560],{"text":2552,"type":730},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2554,"type":730,"marks":2555},"new workout gear",[2556],{"type":746,"attrs":2557},{"href":2558,"uuid":48,"anchor":48,"custom":2559,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2561,"type":730}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":724,"attrs":2563,"content":2564},{"level":775},[2565],{"text":2566,"type":730},"Find a Workout Buddy",{"type":732,"content":2568},[2569,2571,2578],{"text":2570,"type":730},"Accountability! Accountability! Accountability! Finding a ",{"text":2572,"type":730,"marks":2573},"workout buddy",[2574],{"type":746,"attrs":2575},{"href":2576,"uuid":48,"anchor":48,"custom":2577,"target":749,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2579,"type":730}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":724,"attrs":2581,"content":2582},{"level":775},[2583],{"text":2584,"type":730},"Benefits of Working Out in the Cold",{"type":732,"content":2586},[2587],{"text":2588,"type":730},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":724,"attrs":2590,"content":2591},{"level":775},[2592],{"text":2593,"type":730},"Combat Seasonal Affective Disorder",{"type":732,"content":2595},[2596],{"text":2597,"type":730},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":724,"attrs":2599,"content":2600},{"level":775},[2601],{"text":2602,"type":730},"Boost Your Immune System",{"type":732,"content":2604},[2605],{"text":2606,"type":730},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":724,"attrs":2608,"content":2609},{"level":775},[2610],{"text":2611,"type":730},"Diverse Training Options",{"type":732,"content":2613},[2614],{"text":2615,"type":730},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":724,"attrs":2617,"content":2618},{"level":775},[2619],{"text":2620,"type":730},"Burn More Calories",{"type":732,"content":2622},[2623],{"text":2624,"type":730},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":724,"attrs":2626,"content":2627},{"level":726},[2628],{"text":2629,"type":730},"Train Like a Fighter in the Cold",{"type":732,"content":2631},[2632,2634,2640],{"text":2633,"type":730},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1056,"type":730,"marks":2635},[2636,2639],{"type":746,"attrs":2637},{"href":1081,"uuid":48,"anchor":48,"custom":2638,"target":749,"linktype":13},{},{"type":1362},{"text":2641,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":2643,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2648,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2644,"component":118,"meta_info":2645,"meta_title":7,"block_image":2646,"cover_image":2647,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2652,"title":2653,"plugin":43,"description":2654},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2656,"alt":2657,"name":7,"focus":7,"title":2657,"filename":2658,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1544],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2669,"created_at":2670,"published_at":2671,"updated_at":2672,"id":2673,"uuid":2674,"content":2675,"slug":3073,"full_slug":3074,"sort_by_date":48,"position":3075,"tag_list":3076,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":3077,"first_published_at":3078,"release_id":48,"lang":60,"path":1159,"alternates":3079,"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":2676,"faqs":2677,"title":2669,"topic":2682,"author":1216,"content":2697,"category":3054,"schedule":3062,"component":1136,"meta_info":3063,"cover_image":3067,"description":3071,"contributors":3072},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2678],{"_uid":2679,"answer":2680,"question":2681,"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":2683,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2695,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2684,"component":39,"meta_info":2692,"block_image":2693,"cover_image":2694,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2685,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2690,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2691,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2686,"component":118,"meta_info":2687,"meta_title":7,"block_image":2688,"cover_image":2689,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2698},[2699,2703,2707,2711,2724,2756,2760,2765,2769,2773,2778,2782,2802,2807,2811,2837,2841,2846,2850,2870,2875,2879,2899,2904,2908,2938,2943,2946,2966,2971,2975,2995,3000,3004,3024,3037,3042,3051],{"type":732,"content":2700},[2701],{"text":2702,"type":730},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":732,"content":2704},[2705],{"text":2706,"type":730},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":732,"content":2708},[2709],{"text":2710,"type":730},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":732,"content":2712},[2713,2715,2722],{"text":2714,"type":730},"With consistent resistance training and ",{"text":2716,"type":730,"marks":2717},"healthy nutrition",[2718],{"type":746,"attrs":2719},{"href":2720,"uuid":48,"anchor":48,"custom":2721,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2723,"type":730},", women can develop strong arm muscles that will empower you to:",{"type":843,"content":2725},[2726,2732,2738,2744,2750],{"type":846,"content":2727},[2728],{"type":732,"content":2729},[2730],{"text":2731,"type":730},"Throw a solid punch",{"type":846,"content":2733},[2734],{"type":732,"content":2735},[2736],{"text":2737,"type":730},"Carry your kids or fur babies",{"type":846,"content":2739},[2740],{"type":732,"content":2741},[2742],{"text":2743,"type":730},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":846,"content":2745},[2746],{"type":732,"content":2747},[2748],{"text":2749,"type":730},"Feel confident in every tank top and sleeveless dress",{"type":846,"content":2751},[2752],{"type":732,"content":2753},[2754],{"text":2755,"type":730},"Haul all those bags from the car to the house in one trip ",{"type":732,"content":2757},[2758],{"text":2759,"type":730},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":724,"attrs":2761,"content":2762},{"level":726},[2763],{"text":2764,"type":730},"Arm Exercises for Women",{"type":732,"content":2766},[2767],{"text":2768,"type":730},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":732,"content":2770},[2771],{"text":2772,"type":730},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":724,"attrs":2774,"content":2775},{"level":775},[2776],{"text":2777,"type":730},"1. Plank With Bicep Curl",{"type":732,"content":2779},[2780],{"text":2781,"type":730},"Target Muscles: Biceps & Core",{"type":843,"content":2783},[2784,2790,2796],{"type":846,"content":2785},[2786],{"type":732,"content":2787},[2788],{"text":2789,"type":730},"Begin in plank position, holding two dumbbells on the floor",{"type":846,"content":2791},[2792],{"type":732,"content":2793},[2794],{"text":2795,"type":730},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":846,"content":2797},[2798],{"type":732,"content":2799},[2800],{"text":2801,"type":730},"Maintain plank position and repeat with the other arm",{"type":724,"attrs":2803,"content":2804},{"level":775},[2805],{"text":2806,"type":730},"2. Overhead Tricep Extension",{"type":732,"content":2808},[2809],{"text":2810,"type":730},"Target Muscles: Triceps",{"type":843,"content":2812},[2813,2819,2825,2831],{"type":846,"content":2814},[2815],{"type":732,"content":2816},[2817],{"text":2818,"type":730},"Hold the weight overhead with both hands",{"type":846,"content":2820},[2821],{"type":732,"content":2822},[2823],{"text":2824,"type":730},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":846,"content":2826},[2827],{"type":732,"content":2828},[2829],{"text":2830,"type":730},"Straighten your elbows and extend the weight overhead",{"type":846,"content":2832},[2833],{"type":732,"content":2834},[2835],{"text":2836,"type":730},"Hold the fully extended position for a moment, then repeat slowly",{"type":732,"content":2838},[2839],{"text":2840,"type":730},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":724,"attrs":2842,"content":2843},{"level":775},[2844],{"text":2845,"type":730},"3. Upright Row ",{"type":732,"content":2847},[2848],{"text":2849,"type":730},"Target Muscles: Traps & Deltoids",{"type":843,"content":2851},[2852,2858,2864],{"type":846,"content":2853},[2854],{"type":732,"content":2855},[2856],{"text":2857,"type":730},"Begin standing with your feet hip-width apart",{"type":846,"content":2859},[2860],{"type":732,"content":2861},[2862],{"text":2863,"type":730},"Lift your barbell or dumbbells straight up toward your chin",{"type":846,"content":2865},[2866],{"type":732,"content":2867},[2868],{"text":2869,"type":730},"Pause at the top of the lift, lower, and repeat",{"type":724,"attrs":2871,"content":2872},{"level":775},[2873],{"text":2874,"type":730},"4. Lateral Arm Raise",{"type":732,"content":2876},[2877],{"text":2878,"type":730},"Target Muscles: Triceps & Shoulders",{"type":843,"content":2880},[2881,2887,2893],{"type":846,"content":2882},[2883],{"type":732,"content":2884},[2885],{"text":2886,"type":730},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":846,"content":2888},[2889],{"type":732,"content":2890},[2891],{"text":2892,"type":730},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":846,"content":2894},[2895],{"type":732,"content":2896},[2897],{"text":2898,"type":730},"Lower and repeat",{"type":724,"attrs":2900,"content":2901},{"level":775},[2902],{"text":2903,"type":730},"5. Dumbbell Bench Press",{"type":732,"content":2905},[2906],{"text":2907,"type":730},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":843,"content":2909},[2910,2916,2922,2932],{"type":846,"content":2911},[2912],{"type":732,"content":2913},[2914],{"text":2915,"type":730},"Begin laying on a bench with your feet flat on the floor",{"type":846,"content":2917},[2918],{"type":732,"content":2919},[2920],{"text":2921,"type":730},"Lift the dumbbells to chest height, with your hands facing forward",{"type":846,"content":2923},[2924],{"type":732,"content":2925},[2926,2928],{"text":2927,"type":730},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2929,"type":730,"marks":2930},"(don’t let the dumbbells touch)",[2931],{"type":1614},{"type":846,"content":2933},[2934],{"type":732,"content":2935},[2936],{"text":2937,"type":730},"Lower your arms and repeat",{"type":724,"attrs":2939,"content":2940},{"level":775},[2941],{"text":2942,"type":730},"6. Tricep Dips",{"type":732,"content":2944},[2945],{"text":2810,"type":730},{"type":843,"content":2947},[2948,2954,2960],{"type":846,"content":2949},[2950],{"type":732,"content":2951},[2952],{"text":2953,"type":730},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":846,"content":2955},[2956],{"type":732,"content":2957},[2958],{"text":2959,"type":730},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":846,"content":2961},[2962],{"type":732,"content":2963},[2964],{"text":2965,"type":730},"Push yourself back up until your arms are almost straight, and repeat",{"type":724,"attrs":2967,"content":2968},{"level":775},[2969],{"text":2970,"type":730},"7. Decline Push-Up",{"type":732,"content":2972},[2973],{"text":2974,"type":730},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":843,"content":2976},[2977,2983,2989],{"type":846,"content":2978},[2979],{"type":732,"content":2980},[2981],{"text":2982,"type":730},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":846,"content":2984},[2985],{"type":732,"content":2986},[2987],{"text":2988,"type":730},"Brace your core and glutes, and lower yourself down into a push-up",{"type":846,"content":2990},[2991],{"type":732,"content":2992},[2993],{"text":2994,"type":730},"Extend your elbows to push yourself up, and repeat",{"type":724,"attrs":2996,"content":2997},{"level":775},[2998],{"text":2999,"type":730},"8. Diamond Push-Up",{"type":732,"content":3001},[3002],{"text":3003,"type":730},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":843,"content":3005},[3006,3012,3018],{"type":846,"content":3007},[3008],{"type":732,"content":3009},[3010],{"text":3011,"type":730},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":846,"content":3013},[3014],{"type":732,"content":3015},[3016],{"text":3017,"type":730},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":846,"content":3019},[3020],{"type":732,"content":3021},[3022],{"text":3023,"type":730},"Push yourself back up and repeat",{"type":732,"content":3025},[3026,3028,3035],{"text":3027,"type":730},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":3029,"type":730,"marks":3030},"FightCamp Community",[3031],{"type":746,"attrs":3032},{"href":3033,"uuid":48,"anchor":48,"custom":3034,"target":749,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":3036,"type":730}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":724,"attrs":3038,"content":3039},{"level":726},[3040],{"text":3041,"type":730},"Train Like a Woman",{"type":732,"content":3043},[3044,3045,3050],{"text":1076,"type":730},{"text":1056,"type":730,"marks":3046},[3047],{"type":746,"attrs":3048},{"href":1081,"uuid":48,"anchor":48,"custom":3049,"target":749,"linktype":13},{},{"text":1805,"type":730},{"type":732,"content":3052},[3053],{"text":1520,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3055,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3060,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3061,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3056,"component":118,"meta_info":3057,"meta_title":7,"block_image":3058,"cover_image":3059,"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":3064,"title":3065,"plugin":43,"description":3066},"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":3068,"alt":3069,"name":7,"focus":7,"title":3069,"filename":3070,"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,[1544],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1136,"created_at":3081,"published_at":3082,"updated_at":3083,"id":3084,"uuid":3085,"content":3086,"slug":1136,"full_slug":3107,"sort_by_date":48,"position":446,"tag_list":3108,"is_startpage":9,"parent_id":3109,"meta_data":48,"group_id":3110,"first_published_at":3111,"release_id":48,"lang":60,"path":7,"alternates":3112,"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":3087,"component":3088,"meta_info":3089,"custom_content_list":3091},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3090,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3092,3097,3102],{"_uid":3093,"label":3094,"value":3095,"dev_id":3096,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3098,"label":3099,"value":3100,"dev_id":3101,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3103,"label":3104,"value":3105,"dev_id":3106,"component":730},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892852804]