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Guide","2021-12-23T08:53:51.004Z","2022-09-26T19:55:12.755Z","2022-09-26T19:55:12.796Z",94559787,"293d7e30-918b-4f38-82a2-116aea50cf16",{"_uid":664,"faqs":665,"title":657,"topic":695,"author":710,"content":737,"category":1073,"schedule":1081,"component":1082,"meta_info":1083,"cover_image":1086,"description":1085},"db1e1297-11ee-4da1-ad21-05ba3c6fac89",[666,671,675,679,683,687,691],{"_uid":667,"answer":668,"question":669,"component":670},"50d27bb7-c658-4f4a-82f8-9a1f49fcf83b","Check out these exercises you can do sitting down...\n- Seated Quad Stretch\n- Seated Trunk Rotation\n- Calf Stretch\n- Hamstring Stretch\n- Neck Stretch\n- Cat/Cow","What are some exercises I can do sitting in a chair?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"69deab6a-d3f6-48a5-b7eb-7771d7659889","- Lift your right heel off of the floor and place it perpendicularly over your left knee\n- Use your right hand to gently push down on your right knee to attain a deeper stretch\n- Hold for 20-60 seconds\n- Repeat on the other side","Seated Quad Stretch",{"_uid":676,"answer":677,"question":678,"component":670},"09806fbf-7b4f-4f59-939e-e02465891d36","- In the direction you want to twist, place that same side hand on your chair, next to your hip\n- Twist at your torso until you are looking over your shoulder\n- Hold in the twisted position for 20-30 seconds\n- Be sure to keep your spine long and straight\n- Release slowly back to center\n- Repeat on the other side","Seated Trunk Rotation",{"_uid":680,"answer":681,"question":682,"component":670},"33a848ff-0c51-4e8b-928e-94d1f1ba9679","- Lift both of your heels off of the ground, pressing down through your toes and the balls of your feet\n- Hold for 20-30 seconds as you continue to draw your heels upward\n- Slowly release back down\n- Repeat 2 times","Calf Stretch",{"_uid":684,"answer":685,"question":686,"component":670},"d1a58d85-b06d-4516-b15d-9ba3ffcedb84","- Straighten your right leg (or both legs) out in front of you with your toes pointed upward\n- Keeping your spine straight, inhale and reach down towards your toes\n- Exhale and feel the stretch in your hamstrings\n- Hold for 20-60 seconds\n- Release back up\n- Repeat with the left leg","Hamstring Stretch",{"_uid":688,"answer":689,"question":690,"component":670},"cca5bbe2-4d97-477d-a02e-2f741c2cabe6","- Drop your ear towards your right shoulder and gently apply pressure with your right hand on your left ear\n- Hold the stretch for 20-30 seconds\n- Slowly release and repeat on the left side","Neck Stretch",{"_uid":692,"answer":693,"question":694,"component":670},"0cc1655d-7fd3-455c-b9ec-f6a47194e348","- From your seated position, inhale and expand your chest, drawing your shoulders back\n- Exhale, contract, and round your back, drawing your shoulders forward\n- Repeat this motion 10 times, being sure to breathe deeply","Cat/Cow",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":729,"full_slug":730,"sort_by_date":48,"position":731,"tag_list":732,"is_startpage":9,"parent_id":733,"meta_data":48,"group_id":734,"first_published_at":735,"release_id":48,"lang":60,"path":7,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":725,"social_link_twitter":726,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":727,"social_link_linkedin":7,"social_link_instagram":728,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":738,"content":739},"doc",[740,756,763,767,776,783,795,823,828,837,874,879,888,914,919,928,965,970,979,999,1004,1014,1034],{"type":741,"content":742},"paragraph",[743,746,754],{"text":744,"type":745},"Whether you are on an airplane or between courses at the dinner table, the holidays lack movement. The cozying up by the fireplace needs to be balanced with ","text",{"text":747,"type":745,"marks":748},"stretches",[749],{"type":750,"attrs":751},"link",{"href":752,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-dynamic-and-static-at-home-boxing-stretches","_blank",{"text":755,"type":745}," to improve muscle health. That’s why I’ve put together these six stretches that you can perform without having to get up from your seat.",{"type":757,"attrs":758,"content":760},"heading",{"level":759},2,[761],{"text":762,"type":745},"Dinner Table Stretch Exercises",{"type":741,"content":764},[765],{"text":766,"type":745},"(Stretches you can do in a chair)",{"type":741,"content":768},[769,774],{"text":770,"type":745,"marks":771},"Tip",[772],{"type":773},"bold",{"text":775,"type":745},": It’s always helpful to loosen up your body a bit even before stretching. If you are stiff, keep these stretches dynamic until you’re adequately warmed up.",{"type":757,"attrs":777,"content":779},{"level":778},3,[780,781],{"text":674,"type":745},{"type":782},"hard_break",{"type":784,"attrs":785},"blok",{"id":786,"body":787},"ab176c51-f85e-4006-9f61-972c027b7ed4",[788],{"_uid":789,"image":790,"component":793,"copyright_details":794},"i-e2442116-6b03-4c3b-a24d-dcc4d5e7f6ce",{"id":791,"alt":674,"name":7,"focus":48,"title":674,"filename":792,"copyright":7,"fieldtype":50},3567142,"https://a.storyblok.com/f/115220/700x1100/d8f6e8f07d/seated_quad_stretch.png","content_image",[],{"type":796,"content":797},"bullet_list",[798,805,811,817],{"type":799,"content":800},"list_item",[801],{"type":741,"content":802},[803],{"text":804,"type":745},"Lift your right heel off of the floor and place it perpendicularly over your left knee",{"type":799,"content":806},[807],{"type":741,"content":808},[809],{"text":810,"type":745},"Use your right hand to gently push down on your right knee to attain a deeper stretch",{"type":799,"content":812},[813],{"type":741,"content":814},[815],{"text":816,"type":745},"Hold for 20-60 seconds",{"type":799,"content":818},[819],{"type":741,"content":820},[821],{"text":822,"type":745},"Repeat on the other side",{"type":757,"attrs":824,"content":825},{"level":778},[826,827],{"text":678,"type":745},{"type":782},{"type":784,"attrs":829},{"id":786,"body":830},[831],{"_uid":832,"image":833,"component":793,"copyright_details":836},"i-f00616f4-9dd8-42d2-93c0-ee543cfc6827",{"id":834,"alt":678,"name":7,"focus":48,"title":678,"filename":835,"copyright":7,"fieldtype":50},3567150,"https://a.storyblok.com/f/115220/700x1100/269e22bfcf/seated_trunk_rotation.png",[],{"type":796,"content":838},[839,845,851,857,863,869],{"type":799,"content":840},[841],{"type":741,"content":842},[843],{"text":844,"type":745},"In the direction you want to twist, place that same side hand on your chair, next to your hip",{"type":799,"content":846},[847],{"type":741,"content":848},[849],{"text":850,"type":745},"Twist at your torso until you are looking over your shoulder",{"type":799,"content":852},[853],{"type":741,"content":854},[855],{"text":856,"type":745},"Hold in the twisted position for 20-30 seconds",{"type":799,"content":858},[859],{"type":741,"content":860},[861],{"text":862,"type":745},"Be sure to keep your spine long and straight",{"type":799,"content":864},[865],{"type":741,"content":866},[867],{"text":868,"type":745},"Release slowly back to center",{"type":799,"content":870},[871],{"type":741,"content":872},[873],{"text":822,"type":745},{"type":757,"attrs":875,"content":876},{"level":778},[877,878],{"text":682,"type":745},{"type":782},{"type":784,"attrs":880},{"id":786,"body":881},[882],{"_uid":883,"image":884,"component":793,"copyright_details":887},"i-b435d5d8-f8c9-43d7-8ff0-b2be496c6d09",{"id":885,"alt":682,"name":7,"focus":48,"title":682,"filename":886,"copyright":7,"fieldtype":50},3567139,"https://a.storyblok.com/f/115220/700x1100/20fd5a755f/calf_stretch.png",[],{"type":796,"content":889},[890,896,902,908],{"type":799,"content":891},[892],{"type":741,"content":893},[894],{"text":895,"type":745},"Lift both of your heels off of the ground, pressing down through your toes and the balls of your feet",{"type":799,"content":897},[898],{"type":741,"content":899},[900],{"text":901,"type":745},"Hold for 20-30 seconds as you continue to draw your heels upward",{"type":799,"content":903},[904],{"type":741,"content":905},[906],{"text":907,"type":745},"Slowly release back down",{"type":799,"content":909},[910],{"type":741,"content":911},[912],{"text":913,"type":745},"Repeat 2 times",{"type":757,"attrs":915,"content":916},{"level":778},[917,918],{"text":686,"type":745},{"type":782},{"type":784,"attrs":920},{"id":786,"body":921},[922],{"_uid":923,"image":924,"component":793,"copyright_details":927},"i-034c94d1-229d-42b9-b032-012dd864f5aa",{"id":925,"alt":686,"name":7,"focus":48,"title":686,"filename":926,"copyright":7,"fieldtype":50},3567152,"https://a.storyblok.com/f/115220/700x1100/83296c8287/hamstring_stretch.png",[],{"type":796,"content":929},[930,936,942,948,953,959],{"type":799,"content":931},[932],{"type":741,"content":933},[934],{"text":935,"type":745},"Straighten your right leg (or both legs) out in front of you with your toes pointed upward",{"type":799,"content":937},[938],{"type":741,"content":939},[940],{"text":941,"type":745},"Keeping your spine straight, inhale and reach down towards your toes",{"type":799,"content":943},[944],{"type":741,"content":945},[946],{"text":947,"type":745},"Exhale and feel the stretch in your hamstrings",{"type":799,"content":949},[950],{"type":741,"content":951},[952],{"text":816,"type":745},{"type":799,"content":954},[955],{"type":741,"content":956},[957],{"text":958,"type":745},"Release back up",{"type":799,"content":960},[961],{"type":741,"content":962},[963],{"text":964,"type":745},"Repeat with the left leg",{"type":757,"attrs":966,"content":967},{"level":778},[968,969],{"text":690,"type":745},{"type":782},{"type":784,"attrs":971},{"id":786,"body":972},[973],{"_uid":974,"image":975,"component":793,"copyright_details":978},"i-829cf256-1d06-4bd9-b669-3d5def140ec3",{"id":976,"alt":690,"name":7,"focus":48,"title":690,"filename":977,"copyright":7,"fieldtype":50},3567153,"https://a.storyblok.com/f/115220/700x1100/97b6d47112/neck_stretch.png",[],{"type":796,"content":980},[981,987,993],{"type":799,"content":982},[983],{"type":741,"content":984},[985],{"text":986,"type":745},"Drop your ear towards your right shoulder and gently apply pressure with your right hand on your left ear",{"type":799,"content":988},[989],{"type":741,"content":990},[991],{"text":992,"type":745},"Hold the stretch for 20-30 seconds",{"type":799,"content":994},[995],{"type":741,"content":996},[997],{"text":998,"type":745},"Slowly release and repeat on the left side",{"type":757,"attrs":1000,"content":1001},{"level":778},[1002,1003],{"text":694,"type":745},{"type":782},{"type":784,"attrs":1005},{"id":786,"body":1006},[1007],{"_uid":1008,"image":1009,"component":793,"copyright_details":1013},"i-e61f358d-e6b4-4701-b140-ce3c30702673",{"id":1010,"alt":1011,"name":7,"focus":48,"title":1011,"filename":1012,"copyright":7,"fieldtype":50},3567188,"Seated Cat Cow","https://a.storyblok.com/f/115220/1100x1100/e7dd3d9a82/seated_cat_cow.png",[],{"type":796,"content":1015},[1016,1022,1028],{"type":799,"content":1017},[1018],{"type":741,"content":1019},[1020],{"text":1021,"type":745},"From your seated position, inhale and expand your chest, drawing your shoulders back",{"type":799,"content":1023},[1024],{"type":741,"content":1025},[1026],{"text":1027,"type":745},"Exhale, contract, and round your back, drawing your shoulders forward",{"type":799,"content":1029},[1030],{"type":741,"content":1031},[1032],{"text":1033,"type":745},"Repeat this motion 10 times, being sure to breathe deeply",{"type":741,"content":1035},[1036,1038,1039,1040,1042,1048,1050,1056,1058,1064,1066,1071],{"text":1037,"type":745},"You shouldn’t be the only one feeling limber and loose throughout the holidays. Introduce these stretches to your friends and family, so everyone can get the most out of ”sitting” or enjoying the marathons of your favorite holiday movie. Sharing is caring this time of year, am I right!?!",{"type":782},{"type":782},{"text":1041,"type":745},"Want more ideas on how to stay fit this holiday season? Check out the FightCamp ",{"text":1043,"type":745,"marks":1044},"app",[1045],{"type":750,"attrs":1046},{"href":1047,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1049,"type":745},", ",{"text":1051,"type":745,"marks":1052},"blog",[1053],{"type":750,"attrs":1054},{"href":1055,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1057,"type":745},", and ",{"text":1059,"type":745,"marks":1060},"YouTube Channel",[1061],{"type":750,"attrs":1062},{"href":1063,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://bit.ly/3oYefXf",{"text":1065,"type":745}," for all the latest ",{"text":179,"type":745,"marks":1067},[1068],{"type":750,"attrs":1069},{"href":1070,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-punching-bag-hiit-workout-for-the-holidays/",{"text":1072,"type":745}," and kickboxing workouts, nutrition & wellness tips, and tutorials from expert trainers for perfecting your technique.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1074,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1079,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1080,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1075,"component":118,"meta_info":1076,"meta_title":7,"block_image":1077,"cover_image":1078,"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},[],[],"2021-12-24 00:00","article",{"_uid":1084,"title":657,"plugin":43,"description":1085},"abb25857-c145-4e2b-8ffa-e1c8fb4baa6a","Whether you’re stuck at the dinner table or jet-setting to visit family, these seated stretches will help you keep balanced and flexible this holiday season.",{"id":1087,"alt":657,"name":7,"focus":48,"title":657,"filename":1088,"copyright":7,"fieldtype":50},3567444,"https://a.storyblok.com/f/115220/2400x990/87ed912da2/how-to-survive-the-holidays-fightcamp-stretching-guide.png","how-to-survive-the-holidays-fightcamp-stretching-guide","blogs/how-to-survive-the-holidays-fightcamp-stretching-guide",-3080,[1093],"featured",60887917,"5773c00a-13fb-4105-8075-43180dc46436","2021-12-24T01:24:00.000Z","training/how-to-survive-the-holidays-fightcamp-stretching-guide",[],["Reactive",1100],[1101,1522,1756,1930,2149,2330],{"name":1102,"created_at":1103,"published_at":1104,"updated_at":1105,"id":1106,"uuid":1107,"content":1108,"slug":1515,"full_slug":1516,"sort_by_date":48,"position":1517,"tag_list":1518,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":1519,"first_published_at":1104,"release_id":48,"lang":60,"path":1520,"alternates":1521,"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":1109,"faqs":1110,"title":1102,"topic":1119,"author":1134,"content":1135,"category":1496,"schedule":1504,"component":1082,"meta_info":1505,"cover_image":1509,"description":1513,"contributors":1514},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1111,1115],{"_uid":1112,"answer":1113,"question":1114,"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":1116,"answer":1117,"question":1118,"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":1120,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1132,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1133,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1121,"component":39,"meta_info":1129,"block_image":1130,"cover_image":1131,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1122,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1127,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1128,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1123,"component":118,"meta_info":1124,"meta_title":7,"block_image":1125,"cover_image":1126,"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":738,"content":1136},[1137,1142,1157,1171,1176,1180,1185,1189,1227,1231,1236,1240,1244,1249,1253,1258,1272,1276,1296,1301,1305,1309,1367,1372,1376,1380,1406,1420,1425,1429,1433,1460,1464,1469,1473,1478,1492],{"type":757,"attrs":1138,"content":1139},{"level":759},[1140],{"text":1141,"type":745},"How to Stay Motivated to Work Out",{"type":741,"content":1143},[1144,1146,1155],{"text":1145,"type":745},"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":1147,"type":745,"marks":1148},"New Year’s Resolutions",[1149,1153],{"type":750,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"custom":1152,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1154},"underline",{"text":1156,"type":745},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":741,"content":1158},[1159,1161,1169],{"text":1160,"type":745},"But what happens if you're looking for motivation to work out in the ",{"text":1162,"type":745,"marks":1163},"middle of summer",[1164,1168],{"type":750,"attrs":1165},{"href":1166,"uuid":48,"anchor":48,"custom":1167,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1154},{"text":1170,"type":745}," 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":757,"attrs":1172,"content":1173},{"level":759},[1174],{"text":1175,"type":745},"Motivation vs. Determination",{"type":741,"content":1177},[1178],{"text":1179,"type":745},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":757,"attrs":1181,"content":1182},{"level":778},[1183],{"text":1184,"type":745},"Motivation",{"type":741,"content":1186},[1187],{"text":1188,"type":745},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":796,"content":1190},[1191,1197,1203,1209,1215,1221],{"type":799,"content":1192},[1193],{"type":741,"content":1194},[1195],{"text":1196,"type":745},"Movies",{"type":799,"content":1198},[1199],{"type":741,"content":1200},[1201],{"text":1202,"type":745},"Books",{"type":799,"content":1204},[1205],{"type":741,"content":1206},[1207],{"text":1208,"type":745},"Quotes",{"type":799,"content":1210},[1211],{"type":741,"content":1212},[1213],{"text":1214,"type":745},"Speeches",{"type":799,"content":1216},[1217],{"type":741,"content":1218},[1219],{"text":1220,"type":745},"Social media posts",{"type":799,"content":1222},[1223],{"type":741,"content":1224},[1225],{"text":1226,"type":745},"Success stories",{"type":741,"content":1228},[1229],{"text":1230,"type":745},"These are things that essentially make you want to start something, like a workout.",{"type":757,"attrs":1232,"content":1233},{"level":778},[1234],{"text":1235,"type":745},"Determination",{"type":741,"content":1237},[1238],{"text":1239,"type":745},"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":741,"content":1241},[1242],{"text":1243,"type":745},"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":757,"attrs":1245,"content":1246},{"level":759},[1247],{"text":1248,"type":745},"Finding That Drive",{"type":741,"content":1250},[1251],{"text":1252,"type":745},"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":757,"attrs":1254,"content":1255},{"level":778},[1256],{"text":1257,"type":745},"Working Out at Home",{"type":741,"content":1259},[1260,1262,1270],{"text":1261,"type":745},"The wonderful thing about ",{"text":1263,"type":745,"marks":1264},"working out from home",[1265,1269],{"type":750,"attrs":1266},{"href":1267,"uuid":48,"anchor":48,"custom":1268,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1154},{"text":1271,"type":745}," 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":741,"content":1273},[1274],{"text":1275,"type":745},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":796,"content":1277},[1278,1284,1290],{"type":799,"content":1279},[1280],{"type":741,"content":1281},[1282],{"text":1283,"type":745},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":799,"content":1285},[1286],{"type":741,"content":1287},[1288],{"text":1289,"type":745},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":799,"content":1291},[1292],{"type":741,"content":1293},[1294],{"text":1295,"type":745},"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":757,"attrs":1297,"content":1298},{"level":778},[1299],{"text":1300,"type":745},"Staying Committed to Exercising Daily",{"type":741,"content":1302},[1303],{"text":1304,"type":745},"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":741,"content":1306},[1307],{"text":1308,"type":745},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":796,"content":1310},[1311,1317,1323,1329,1341,1355],{"type":799,"content":1312},[1313],{"type":741,"content":1314},[1315],{"text":1316,"type":745},"Outdoor walks/hikes in nature",{"type":799,"content":1318},[1319],{"type":741,"content":1320},[1321],{"text":1322,"type":745},"Easy pace swims",{"type":799,"content":1324},[1325],{"type":741,"content":1326},[1327],{"text":1328,"type":745},"Sauna sessions",{"type":799,"content":1330},[1331],{"type":741,"content":1332},[1333],{"text":1334,"type":745,"marks":1335},"Low-intensity yoga",[1336,1340],{"type":750,"attrs":1337},{"href":1338,"uuid":48,"anchor":48,"custom":1339,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1154},{"type":799,"content":1342},[1343],{"type":741,"content":1344},[1345,1353],{"text":1346,"type":745,"marks":1347},"Mobility work",[1348,1352],{"type":750,"attrs":1349},{"href":1350,"uuid":48,"anchor":48,"custom":1351,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1154},{"text":1354,"type":745}," ",{"type":799,"content":1356},[1357],{"type":741,"content":1358},[1359],{"text":1360,"type":745,"marks":1361},"Stretching",[1362,1366],{"type":750,"attrs":1363},{"href":1364,"uuid":48,"anchor":48,"custom":1365,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1154},{"type":757,"attrs":1368,"content":1369},{"level":778},[1370],{"text":1371,"type":745},"Morning Workouts Before Starting the Day",{"type":741,"content":1373},[1374],{"text":1375,"type":745},"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":741,"content":1377},[1378],{"text":1379,"type":745},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":796,"content":1381},[1382,1388,1394,1400],{"type":799,"content":1383},[1384],{"type":741,"content":1385},[1386],{"text":1387,"type":745},"Turning off electronics the last hour",{"type":799,"content":1389},[1390],{"type":741,"content":1391},[1392],{"text":1393,"type":745},"Sleeping in a blacked-out environment",{"type":799,"content":1395},[1396],{"type":741,"content":1397},[1398],{"text":1399,"type":745},"Getting to bed at the same time each night",{"type":799,"content":1401},[1402],{"type":741,"content":1403},[1404],{"text":1405,"type":745},"Set out your workout clothes the night before",{"type":741,"content":1407},[1408,1410,1418],{"text":1409,"type":745},"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":1411,"type":745,"marks":1412},"H.I.I.T. session",[1413,1417],{"type":750,"attrs":1414},{"href":1415,"uuid":48,"anchor":48,"custom":1416,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1154},{"text":1419,"type":745},".",{"type":757,"attrs":1421,"content":1422},{"level":778},[1423],{"text":1424,"type":745},"End-of-Day Workouts",{"type":741,"content":1426},[1427],{"text":1428,"type":745},"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":741,"content":1430},[1431],{"text":1432,"type":745},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":796,"content":1434},[1435,1448,1454],{"type":799,"content":1436},[1437],{"type":741,"content":1438},[1439,1441,1446],{"text":1440,"type":745},"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":1442,"type":745,"marks":1443},"“why” ",[1444],{"type":1445},"italic",{"text":1447,"type":745},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":799,"content":1449},[1450],{"type":741,"content":1451},[1452],{"text":1453,"type":745},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":799,"content":1455},[1456],{"type":741,"content":1457},[1458],{"text":1459,"type":745},"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":741,"content":1461},[1462],{"text":1463,"type":745},"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":757,"attrs":1465,"content":1466},{"level":759},[1467],{"text":1468,"type":745},"Plan Then Execute",{"type":741,"content":1470},[1471],{"text":1472,"type":745},"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":757,"attrs":1474,"content":1475},{"level":759},[1476],{"text":1477,"type":745},"Train Like a Fighter",{"type":741,"content":1479},[1480,1482,1490],{"text":1481,"type":745},"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":1483,"type":745,"marks":1484},"FightCamp",[1485,1489],{"type":750,"attrs":1486},{"href":1487,"uuid":48,"anchor":48,"custom":1488,"target":753,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1154},{"text":1491,"type":745}," 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":741,"content":1493},[1494],{"text":1495,"type":745},"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":1497,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1502,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1503,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1498,"component":118,"meta_info":1499,"meta_title":7,"block_image":1500,"cover_image":1501,"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":1506,"title":1507,"plugin":43,"description":1508},"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":1510,"alt":1511,"name":7,"focus":7,"title":1511,"filename":1512,"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,[1093],"27ef4940-47f0-40b1-9f90-9ef9c3439afc","training/{{story.slug}}",[],{"name":1523,"created_at":1524,"published_at":1525,"updated_at":1526,"id":1527,"uuid":1528,"content":1529,"slug":1749,"full_slug":1750,"sort_by_date":48,"position":1751,"tag_list":1752,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":1753,"first_published_at":1754,"release_id":48,"lang":60,"path":1520,"alternates":1755,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1530,"faqs":1531,"title":1523,"topic":1552,"author":1567,"content":1568,"category":1731,"schedule":1739,"component":1082,"meta_info":1740,"cover_image":1744,"description":1743,"contributors":1748},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1532,1536,1540,1544,1548],{"_uid":1533,"answer":1534,"question":1535,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1537,"answer":1538,"question":1539,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1541,"answer":1542,"question":1543,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1545,"answer":1546,"question":1547,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1549,"answer":1550,"question":1551,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1553,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1565,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1566,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1554,"component":39,"meta_info":1562,"block_image":1563,"cover_image":1564,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1555,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1560,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1561,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1556,"component":118,"meta_info":1557,"meta_title":7,"block_image":1558,"cover_image":1559,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":738,"content":1569},[1570,1574,1578,1582,1595,1599,1603,1608,1621,1634,1639,1650,1654,1676,1681,1692,1705,1710,1714,1718,1727],{"type":741,"content":1571},[1572],{"text":1573,"type":745},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":741,"content":1575},[1576],{"text":1577,"type":745},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":757,"attrs":1579,"content":1580},{"level":759},[1581],{"text":1535,"type":745},{"type":741,"content":1583},[1584,1586,1593],{"text":1585,"type":745},"According to the ",{"text":1587,"type":745,"marks":1588},"Mayo Clinic",[1589],{"type":750,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"custom":1592,"target":753,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1594,"type":745},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":741,"content":1596},[1597],{"text":1598,"type":745},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":741,"content":1600},[1601],{"text":1602,"type":745},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":757,"attrs":1604,"content":1605},{"level":759},[1606],{"text":1607,"type":745},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":784,"attrs":1609},{"id":1610,"body":1611},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1612],{"url":1613,"_uid":1615,"image":1616,"component":793,"copyright_details":1620},{"id":7,"url":7,"linktype":1614,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1617,"alt":1618,"name":7,"focus":48,"title":1618,"filename":1619,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":741,"content":1622},[1623,1625,1632],{"text":1624,"type":745},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1626,"type":745,"marks":1627},"burn more calories",[1628],{"type":750,"attrs":1629},{"href":1630,"uuid":48,"anchor":48,"custom":1631,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1633,"type":745}," even after you’re done working out.",{"type":757,"attrs":1635,"content":1636},{"level":759},[1637],{"text":1638,"type":745},"Kickboxing Is A Full Body Workout",{"type":784,"attrs":1640},{"id":1610,"body":1641},[1642],{"url":1643,"_uid":1644,"image":1645,"component":793,"copyright_details":1649},{"id":7,"url":7,"linktype":1614,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1646,"alt":1647,"name":7,"focus":48,"title":1647,"filename":1648,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":741,"content":1651},[1652],{"text":1653,"type":745},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":741,"content":1655},[1656,1658,1665,1667,1674],{"text":1657,"type":745},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1659,"type":745,"marks":1660},"all-level lower body workout",[1661],{"type":750,"attrs":1662},{"href":1663,"uuid":48,"anchor":48,"custom":1664,"target":753,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1666,"type":745}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1668,"type":745,"marks":1669},"upper body workout",[1670],{"type":750,"attrs":1671},{"href":1672,"uuid":48,"anchor":48,"custom":1673,"target":753,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1675,"type":745}," led by Flo Master.",{"type":757,"attrs":1677,"content":1678},{"level":759},[1679],{"text":1680,"type":745},"Boxing Can Be Low-Impact",{"type":784,"attrs":1682},{"id":1610,"body":1683},[1684],{"url":1685,"_uid":1686,"image":1687,"component":793,"copyright_details":1691},{"id":7,"url":7,"linktype":1614,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1688,"alt":1689,"name":7,"focus":48,"title":1689,"filename":1690,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":741,"content":1693},[1694,1696,1703],{"text":1695,"type":745},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1697,"type":745,"marks":1698},"shadowboxing",[1699],{"type":750,"attrs":1700},{"href":1701,"uuid":48,"anchor":48,"custom":1702,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1704,"type":745}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":757,"attrs":1706,"content":1707},{"level":759},[1708],{"text":1709,"type":745},"Kick Boring Cardio To The Curb",{"type":741,"content":1711},[1712],{"text":1713,"type":745},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":757,"attrs":1715,"content":1716},{"level":759},[1717],{"text":1477,"type":745},{"type":741,"content":1719},[1720,1721,1726],{"text":1481,"type":745},{"text":1483,"type":745,"marks":1722},[1723],{"type":750,"attrs":1724},{"href":1487,"uuid":48,"anchor":48,"custom":1725,"target":753,"linktype":13},{},{"text":1491,"type":745},{"type":741,"content":1728},[1729],{"text":1730,"type":745},"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":1732,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1737,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1733,"component":118,"meta_info":1734,"meta_title":7,"block_image":1735,"cover_image":1736,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1741,"title":1742,"plugin":43,"description":1743},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1745,"alt":1746,"name":7,"focus":48,"title":1746,"filename":1747,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1093],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1757,"created_at":1758,"published_at":1759,"updated_at":1760,"id":1761,"uuid":1762,"content":1763,"slug":1923,"full_slug":1924,"sort_by_date":48,"position":1925,"tag_list":1926,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":1927,"first_published_at":1928,"release_id":48,"lang":60,"path":1520,"alternates":1929,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1764,"faqs":1765,"title":1757,"topic":1782,"author":1797,"content":1798,"category":1906,"schedule":1504,"component":1082,"meta_info":1914,"cover_image":1918,"description":1921,"contributors":1922},"af46e437-bfbd-4a28-91a2-df5259454628",[1766,1770,1774,1778],{"_uid":1767,"answer":1768,"question":1769,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1771,"answer":1772,"question":1773,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1775,"answer":1776,"question":1777,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1779,"answer":1780,"question":1781,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1783,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1795,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1796,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1784,"component":39,"meta_info":1792,"block_image":1793,"cover_image":1794,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1785,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1790,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1791,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1786,"component":118,"meta_info":1787,"meta_title":7,"block_image":1788,"cover_image":1789,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":738,"content":1799},[1800,1813,1818,1822,1827,1831,1845,1850,1863,1868,1872,1885,1889,1893,1903],{"type":741,"content":1801},[1802,1804,1811],{"text":1803,"type":745},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1805,"type":745,"marks":1806},"Strength training",[1807],{"type":750,"attrs":1808},{"href":1809,"uuid":48,"anchor":48,"custom":1810,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1812,"type":745}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":757,"attrs":1814,"content":1815},{"level":759},[1816],{"text":1817,"type":745},"Why do Boxers Train Their Neck?",{"type":741,"content":1819},[1820],{"text":1821,"type":745},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":757,"attrs":1823,"content":1824},{"level":759},[1825],{"text":1826,"type":745},"How do Boxers Strength Train Their Neck?",{"type":741,"content":1828},[1829],{"text":1830,"type":745},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":796,"content":1832},[1833,1839],{"type":799,"content":1834},[1835],{"type":741,"content":1836},[1837],{"text":1838,"type":745},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":799,"content":1840},[1841],{"type":741,"content":1842},[1843],{"text":1844,"type":745},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":757,"attrs":1846,"content":1847},{"level":759},[1848],{"text":1849,"type":745},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":741,"content":1851},[1852,1854,1861],{"text":1853,"type":745},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1855,"type":745,"marks":1856},"injury",[1857],{"type":750,"attrs":1858},{"href":1859,"uuid":48,"anchor":48,"custom":1860,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1862,"type":745}," occurring.",{"type":757,"attrs":1864,"content":1865},{"level":759},[1866],{"text":1867,"type":745},"How Often Should Boxers Train Their Neck?",{"type":741,"content":1869},[1870],{"text":1871,"type":745},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":784,"attrs":1873},{"id":1874,"body":1875},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1876],{"_uid":1877,"text":1878,"image":1879,"author":1883,"component":1884},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1880,"alt":1881,"name":7,"focus":7,"title":1881,"filename":1882,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":741,"content":1886},[1887],{"text":1888,"type":745},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":757,"attrs":1890,"content":1891},{"level":759},[1892],{"text":1477,"type":745},{"type":741,"content":1894},[1895,1896,1901],{"text":1481,"type":745},{"text":1483,"type":745,"marks":1897},[1898],{"type":750,"attrs":1899},{"href":1487,"uuid":48,"anchor":48,"custom":1900,"target":753,"linktype":13},{},{"text":1902,"type":745}," 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":741,"content":1904},[1905],{"text":1730,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1907,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1912,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1913,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1908,"component":118,"meta_info":1909,"meta_title":7,"block_image":1910,"cover_image":1911,"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":1915,"title":1916,"plugin":43,"description":1917},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1919,"alt":1881,"name":7,"focus":7,"title":1881,"filename":1920,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1093],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1931,"created_at":1932,"published_at":1933,"updated_at":1934,"id":1935,"uuid":1936,"content":1937,"slug":2143,"full_slug":2144,"sort_by_date":48,"position":2145,"tag_list":2146,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":2147,"first_published_at":1933,"release_id":48,"lang":60,"path":1520,"alternates":2148,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1938,"faqs":1939,"title":1931,"topic":1956,"author":1971,"content":1972,"category":2124,"schedule":2132,"component":1082,"meta_info":2133,"cover_image":2137,"description":2141,"contributors":2142},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1940,1944,1948,1952],{"_uid":1941,"answer":1942,"question":1943,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1945,"answer":1946,"question":1947,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1949,"answer":1950,"question":1951,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1953,"answer":1954,"question":1955,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1957,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1969,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1970,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1958,"component":39,"meta_info":1966,"block_image":1967,"cover_image":1968,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1959,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1964,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1965,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1960,"component":118,"meta_info":1961,"meta_title":7,"block_image":1962,"cover_image":1963,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":738,"content":1973},[1974,1978,1992,1996,2001,2004,2009,2014,2018,2023,2027,2032,2036,2041,2045,2050,2064,2068,2072,2076,2080,2085,2089,2103,2107,2111,2121],{"type":741,"content":1975},[1976],{"text":1977,"type":745},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":741,"content":1979},[1980,1982,1990],{"text":1981,"type":745},"Running for boxers is a critical element of ",{"text":1983,"type":745,"marks":1984},"roadwork drills",[1985,1989],{"type":750,"attrs":1986},{"href":1987,"uuid":48,"anchor":48,"custom":1988,"target":753,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1154},{"text":1991,"type":745}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":741,"content":1993},[1994],{"text":1995,"type":745},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":757,"attrs":1997,"content":1998},{"level":759},[1999],{"text":2000,"type":745},"Is Running Good for Boxing?",{"type":741,"content":2002},[2003],{"text":1942,"type":745},{"type":757,"attrs":2005,"content":2006},{"level":759},[2007],{"text":2008,"type":745},"Benefits of Running for Boxers",{"type":757,"attrs":2010,"content":2011},{"level":778},[2012],{"text":2013,"type":745},"Builds Endurance & Stamina",{"type":741,"content":2015},[2016],{"text":2017,"type":745},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":757,"attrs":2019,"content":2020},{"level":778},[2021],{"text":2022,"type":745},"Improves Cardiovascular System",{"type":741,"content":2024},[2025],{"text":2026,"type":745},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":757,"attrs":2028,"content":2029},{"level":778},[2030],{"text":2031,"type":745},"Strengthens Lower Body",{"type":741,"content":2033},[2034],{"text":2035,"type":745},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":757,"attrs":2037,"content":2038},{"level":778},[2039],{"text":2040,"type":745},"Teaches Discipline",{"type":741,"content":2042},[2043],{"text":2044,"type":745},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":757,"attrs":2046,"content":2047},{"level":778},[2048],{"text":2049,"type":745},"Enhances Mental Clarity",{"type":741,"content":2051},[2052,2054,2062],{"text":2053,"type":745},"Much like boxing, running can be a form of ",{"text":2055,"type":745,"marks":2056},"meditative movement",[2057,2061],{"type":750,"attrs":2058},{"href":2059,"uuid":48,"anchor":48,"custom":2060,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1154},{"text":2063,"type":745}," that clears your head and focuses your mind.",{"type":757,"attrs":2065,"content":2066},{"level":759},[2067],{"text":1951,"type":745},{"type":741,"content":2069},[2070],{"text":2071,"type":745},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":741,"content":2073},[2074],{"text":2075,"type":745},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":741,"content":2077},[2078],{"text":2079,"type":745},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":757,"attrs":2081,"content":2082},{"level":759},[2083],{"text":2084,"type":745},"How Long Should I Be Running for Boxing?",{"type":741,"content":2086},[2087],{"text":2088,"type":745},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":741,"content":2090},[2091,2093,2101],{"text":2092,"type":745},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2094,"type":745,"marks":2095},"10 minutes of running",[2096,2100],{"type":750,"attrs":2097},{"href":2098,"uuid":48,"anchor":48,"custom":2099,"target":753,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1154},{"text":2102,"type":745}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":741,"content":2104},[2105],{"text":2106,"type":745},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":757,"attrs":2108,"content":2109},{"level":759},[2110],{"text":1477,"type":745},{"type":741,"content":2112},[2113,2114,2120],{"text":1481,"type":745},{"text":1483,"type":745,"marks":2115},[2116,2119],{"type":750,"attrs":2117},{"href":1487,"uuid":48,"anchor":48,"custom":2118,"target":753,"linktype":13},{},{"type":1154},{"text":1902,"type":745},{"type":741,"content":2122},[2123],{"text":1495,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2125,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2130,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2131,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2126,"component":118,"meta_info":2127,"meta_title":7,"block_image":2128,"cover_image":2129,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2134,"title":2135,"plugin":43,"description":2136},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2138,"alt":2139,"name":7,"focus":7,"title":2139,"filename":2140,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1093],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2150,"created_at":2151,"published_at":2152,"updated_at":2153,"id":2154,"uuid":2155,"content":2156,"slug":2323,"full_slug":2324,"sort_by_date":48,"position":2325,"tag_list":2326,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":2327,"first_published_at":2328,"release_id":48,"lang":60,"path":1520,"alternates":2329,"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":2157,"faqs":2158,"title":2175,"topic":2176,"author":2191,"content":2192,"category":2307,"schedule":2315,"component":1082,"meta_info":2316,"cover_image":2319,"description":2318,"contributors":2322},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2159,2163,2167,2171],{"_uid":2160,"answer":2161,"question":2162,"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":2164,"answer":2165,"question":2166,"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":2168,"answer":2169,"question":2170,"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":2172,"answer":2173,"question":2174,"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":2177,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2189,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2190,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2178,"component":39,"meta_info":2186,"block_image":2187,"cover_image":2188,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2179,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2184,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2185,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2180,"component":118,"meta_info":2181,"meta_title":7,"block_image":2182,"cover_image":2183,"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":738,"content":2193},[2194,2205,2210,2215,2227,2230,2235,2246,2249,2254,2265,2269,2273,2278,2291,2295,2304],{"type":741,"content":2195},[2196,2198,2203],{"text":2197,"type":745},"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":1697,"type":745,"marks":2199},[2200],{"type":750,"attrs":2201},{"href":1701,"uuid":48,"anchor":48,"custom":2202,"target":753,"linktype":13},{},{"text":2204,"type":745}," 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":757,"attrs":2206,"content":2207},{"level":759},[2208],{"text":2209,"type":745},"Why You Should Practice Shadowboxing With Hand Weights",{"type":757,"attrs":2211,"content":2212},{"level":778},[2213],{"text":2214,"type":745},"1. Speed",{"type":784,"attrs":2216},{"id":2217,"body":2218},"58589914-3cf9-454d-8369-7218c807f59a",[2219],{"url":2220,"_uid":2221,"image":2222,"component":793,"copyright_details":2226},{"id":7,"url":7,"linktype":1614,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2223,"alt":2224,"name":7,"focus":48,"title":2224,"filename":2225,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":741,"content":2228},[2229],{"text":2165,"type":745},{"type":757,"attrs":2231,"content":2232},{"level":778},[2233],{"text":2234,"type":745},"2. Arm Endurance",{"type":784,"attrs":2236},{"id":2217,"body":2237},[2238],{"url":2239,"_uid":2240,"image":2241,"component":793,"copyright_details":2245},{"id":7,"url":7,"linktype":1614,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2242,"alt":2243,"name":7,"focus":48,"title":2243,"filename":2244,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":741,"content":2247},[2248],{"text":2169,"type":745},{"type":757,"attrs":2250,"content":2251},{"level":778},[2252],{"text":2253,"type":745},"3. Cardiovascular Conditioning",{"type":784,"attrs":2255},{"id":2217,"body":2256},[2257],{"url":2258,"_uid":2259,"image":2260,"component":793,"copyright_details":2264},{"id":7,"url":7,"linktype":1614,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2261,"alt":2262,"name":7,"focus":48,"title":2262,"filename":2263,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":741,"content":2266},[2267],{"text":2268,"type":745},"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":741,"content":2270},[2271],{"text":2272,"type":745},"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":757,"attrs":2274,"content":2275},{"level":759},[2276],{"text":2277,"type":745},"Amp Up Your Training",{"type":741,"content":2279},[2280,2282,2289],{"text":2281,"type":745},"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":2283,"type":745,"marks":2284},"FightCamp Facebook Community",[2285],{"type":750,"attrs":2286},{"href":2287,"uuid":48,"anchor":48,"custom":2288,"target":753,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2290,"type":745}," and let me know.",{"type":757,"attrs":2292,"content":2293},{"level":759},[2294],{"text":1477,"type":745},{"type":741,"content":2296},[2297,2298,2303],{"text":1481,"type":745},{"text":1483,"type":745,"marks":2299},[2300],{"type":750,"attrs":2301},{"href":1487,"uuid":48,"anchor":48,"custom":2302,"target":753,"linktype":13},{},{"text":1491,"type":745},{"type":741,"content":2305},[2306],{"text":1730,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2308,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2313,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2314,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2309,"component":118,"meta_info":2310,"meta_title":7,"block_image":2311,"cover_image":2312,"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":2317,"title":2175,"plugin":43,"description":2318},"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":2320,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2321,"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,[1093],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2331,"created_at":2332,"published_at":2333,"updated_at":2334,"id":2335,"uuid":2336,"content":2337,"slug":2735,"full_slug":2736,"sort_by_date":48,"position":2737,"tag_list":2738,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":2739,"first_published_at":2740,"release_id":48,"lang":60,"path":1520,"alternates":2741,"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":2338,"faqs":2339,"title":2331,"topic":2344,"author":1567,"content":2359,"category":2716,"schedule":2724,"component":1082,"meta_info":2725,"cover_image":2729,"description":2733,"contributors":2734},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2340],{"_uid":2341,"answer":2342,"question":2343,"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":2345,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2357,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2346,"component":39,"meta_info":2354,"block_image":2355,"cover_image":2356,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2347,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2352,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2348,"component":118,"meta_info":2349,"meta_title":7,"block_image":2350,"cover_image":2351,"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":738,"content":2360},[2361,2365,2369,2373,2386,2418,2422,2427,2431,2435,2440,2444,2464,2469,2473,2499,2503,2508,2512,2532,2537,2541,2561,2566,2570,2600,2605,2608,2628,2633,2637,2657,2662,2666,2686,2699,2704,2713],{"type":741,"content":2362},[2363],{"text":2364,"type":745},"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":741,"content":2366},[2367],{"text":2368,"type":745},"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":741,"content":2370},[2371],{"text":2372,"type":745},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":741,"content":2374},[2375,2377,2384],{"text":2376,"type":745},"With consistent resistance training and ",{"text":2378,"type":745,"marks":2379},"healthy nutrition",[2380],{"type":750,"attrs":2381},{"href":2382,"uuid":48,"anchor":48,"custom":2383,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2385,"type":745},", women can develop strong arm muscles that will empower you to:",{"type":796,"content":2387},[2388,2394,2400,2406,2412],{"type":799,"content":2389},[2390],{"type":741,"content":2391},[2392],{"text":2393,"type":745},"Throw a solid punch",{"type":799,"content":2395},[2396],{"type":741,"content":2397},[2398],{"text":2399,"type":745},"Carry your kids or fur babies",{"type":799,"content":2401},[2402],{"type":741,"content":2403},[2404],{"text":2405,"type":745},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":799,"content":2407},[2408],{"type":741,"content":2409},[2410],{"text":2411,"type":745},"Feel confident in every tank top and sleeveless dress",{"type":799,"content":2413},[2414],{"type":741,"content":2415},[2416],{"text":2417,"type":745},"Haul all those bags from the car to the house in one trip ",{"type":741,"content":2419},[2420],{"text":2421,"type":745},"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":757,"attrs":2423,"content":2424},{"level":759},[2425],{"text":2426,"type":745},"Arm Exercises for Women",{"type":741,"content":2428},[2429],{"text":2430,"type":745},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":741,"content":2432},[2433],{"text":2434,"type":745},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":757,"attrs":2436,"content":2437},{"level":778},[2438],{"text":2439,"type":745},"1. Plank With Bicep Curl",{"type":741,"content":2441},[2442],{"text":2443,"type":745},"Target Muscles: Biceps & Core",{"type":796,"content":2445},[2446,2452,2458],{"type":799,"content":2447},[2448],{"type":741,"content":2449},[2450],{"text":2451,"type":745},"Begin in plank position, holding two dumbbells on the floor",{"type":799,"content":2453},[2454],{"type":741,"content":2455},[2456],{"text":2457,"type":745},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":799,"content":2459},[2460],{"type":741,"content":2461},[2462],{"text":2463,"type":745},"Maintain plank position and repeat with the other arm",{"type":757,"attrs":2465,"content":2466},{"level":778},[2467],{"text":2468,"type":745},"2. Overhead Tricep Extension",{"type":741,"content":2470},[2471],{"text":2472,"type":745},"Target Muscles: Triceps",{"type":796,"content":2474},[2475,2481,2487,2493],{"type":799,"content":2476},[2477],{"type":741,"content":2478},[2479],{"text":2480,"type":745},"Hold the weight overhead with both hands",{"type":799,"content":2482},[2483],{"type":741,"content":2484},[2485],{"text":2486,"type":745},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":799,"content":2488},[2489],{"type":741,"content":2490},[2491],{"text":2492,"type":745},"Straighten your elbows and extend the weight overhead",{"type":799,"content":2494},[2495],{"type":741,"content":2496},[2497],{"text":2498,"type":745},"Hold the fully extended position for a moment, then repeat slowly",{"type":741,"content":2500},[2501],{"text":2502,"type":745},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":757,"attrs":2504,"content":2505},{"level":778},[2506],{"text":2507,"type":745},"3. Upright Row ",{"type":741,"content":2509},[2510],{"text":2511,"type":745},"Target Muscles: Traps & Deltoids",{"type":796,"content":2513},[2514,2520,2526],{"type":799,"content":2515},[2516],{"type":741,"content":2517},[2518],{"text":2519,"type":745},"Begin standing with your feet hip-width apart",{"type":799,"content":2521},[2522],{"type":741,"content":2523},[2524],{"text":2525,"type":745},"Lift your barbell or dumbbells straight up toward your chin",{"type":799,"content":2527},[2528],{"type":741,"content":2529},[2530],{"text":2531,"type":745},"Pause at the top of the lift, lower, and repeat",{"type":757,"attrs":2533,"content":2534},{"level":778},[2535],{"text":2536,"type":745},"4. Lateral Arm Raise",{"type":741,"content":2538},[2539],{"text":2540,"type":745},"Target Muscles: Triceps & Shoulders",{"type":796,"content":2542},[2543,2549,2555],{"type":799,"content":2544},[2545],{"type":741,"content":2546},[2547],{"text":2548,"type":745},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":799,"content":2550},[2551],{"type":741,"content":2552},[2553],{"text":2554,"type":745},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":799,"content":2556},[2557],{"type":741,"content":2558},[2559],{"text":2560,"type":745},"Lower and repeat",{"type":757,"attrs":2562,"content":2563},{"level":778},[2564],{"text":2565,"type":745},"5. Dumbbell Bench Press",{"type":741,"content":2567},[2568],{"text":2569,"type":745},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":796,"content":2571},[2572,2578,2584,2594],{"type":799,"content":2573},[2574],{"type":741,"content":2575},[2576],{"text":2577,"type":745},"Begin laying on a bench with your feet flat on the floor",{"type":799,"content":2579},[2580],{"type":741,"content":2581},[2582],{"text":2583,"type":745},"Lift the dumbbells to chest height, with your hands facing forward",{"type":799,"content":2585},[2586],{"type":741,"content":2587},[2588,2590],{"text":2589,"type":745},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2591,"type":745,"marks":2592},"(don’t let the dumbbells touch)",[2593],{"type":1445},{"type":799,"content":2595},[2596],{"type":741,"content":2597},[2598],{"text":2599,"type":745},"Lower your arms and repeat",{"type":757,"attrs":2601,"content":2602},{"level":778},[2603],{"text":2604,"type":745},"6. Tricep Dips",{"type":741,"content":2606},[2607],{"text":2472,"type":745},{"type":796,"content":2609},[2610,2616,2622],{"type":799,"content":2611},[2612],{"type":741,"content":2613},[2614],{"text":2615,"type":745},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":799,"content":2617},[2618],{"type":741,"content":2619},[2620],{"text":2621,"type":745},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":799,"content":2623},[2624],{"type":741,"content":2625},[2626],{"text":2627,"type":745},"Push yourself back up until your arms are almost straight, and repeat",{"type":757,"attrs":2629,"content":2630},{"level":778},[2631],{"text":2632,"type":745},"7. Decline Push-Up",{"type":741,"content":2634},[2635],{"text":2636,"type":745},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":796,"content":2638},[2639,2645,2651],{"type":799,"content":2640},[2641],{"type":741,"content":2642},[2643],{"text":2644,"type":745},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":799,"content":2646},[2647],{"type":741,"content":2648},[2649],{"text":2650,"type":745},"Brace your core and glutes, and lower yourself down into a push-up",{"type":799,"content":2652},[2653],{"type":741,"content":2654},[2655],{"text":2656,"type":745},"Extend your elbows to push yourself up, and repeat",{"type":757,"attrs":2658,"content":2659},{"level":778},[2660],{"text":2661,"type":745},"8. Diamond Push-Up",{"type":741,"content":2663},[2664],{"text":2665,"type":745},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":796,"content":2667},[2668,2674,2680],{"type":799,"content":2669},[2670],{"type":741,"content":2671},[2672],{"text":2673,"type":745},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":799,"content":2675},[2676],{"type":741,"content":2677},[2678],{"text":2679,"type":745},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":799,"content":2681},[2682],{"type":741,"content":2683},[2684],{"text":2685,"type":745},"Push yourself back up and repeat",{"type":741,"content":2687},[2688,2690,2697],{"text":2689,"type":745},"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":2691,"type":745,"marks":2692},"FightCamp Community",[2693],{"type":750,"attrs":2694},{"href":2695,"uuid":48,"anchor":48,"custom":2696,"target":753,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2698,"type":745}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":757,"attrs":2700,"content":2701},{"level":759},[2702],{"text":2703,"type":745},"Train Like a Woman",{"type":741,"content":2705},[2706,2707,2712],{"text":1481,"type":745},{"text":1483,"type":745,"marks":2708},[2709],{"type":750,"attrs":2710},{"href":1487,"uuid":48,"anchor":48,"custom":2711,"target":753,"linktype":13},{},{"text":1491,"type":745},{"type":741,"content":2714},[2715],{"text":1495,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2717,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2722,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2718,"component":118,"meta_info":2719,"meta_title":7,"block_image":2720,"cover_image":2721,"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":2726,"title":2727,"plugin":43,"description":2728},"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":2730,"alt":2731,"name":7,"focus":7,"title":2731,"filename":2732,"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. 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