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Long car rides, flights, or just sitting behind a desk all day can make your muscles stiff and achy.\n\nSo, whether you’re planning a long road trip or traveling by plane, a simple movement routine that you can perform will help get your blood flowing if you are going to be sitting for extended periods of time.","Should you stretch before or after a long trip?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"401a3094-dac7-4bbc-afcf-ad34cf74089b","Knee pulls stretch your Knee joints, quadriceps & low-back muscles.\n\n-Stand upright with your feet hip-width apart\n-Shift your weight to your right leg and raise your left knee towards your chest while grasping it with both hands\n-Simultaneously raise your onto the ball of your right foot while pulling your knee in\n-Switch sides and repeat for 1 minute","How to do knee pulls?",{"_uid":676,"answer":677,"question":678,"component":670},"9282249d-39a6-4968-afc8-1f84bef87514","Inchworms are a full-body stretch.\n\n-A posterior chain favorite, start in a tall, standing position, keeping your feet in the same spot throughout the movement.\n-Bend over at your hips, knees slightly bent, until your hands are on the floor.\n-Walk your hands out until you are in a plank position, arms locked out.\n-Walk your hands back towards your feet and rise back up to a standing position.\n-Finally, reach up towards the ceiling.\n-Repeat for 1 minute.","How to do inchworms?",{"_uid":680,"answer":681,"question":682,"component":670},"b38832a3-1f1d-4725-9ae3-df1ff2c05c19","A downward-facing dog with hamstring stretch stretches your Hamstrings, calves, and ankles.\n\n-Begin on your hands and knees\n-Tuck your toes and lift your hips and sit bones toward the sky while lengthening your back\n-Your feet should be hip-width apart with your toes pointed straight ahead\n-Straighten your arms, draw your forearms in, and lift away from the mat\n-Your hands should be shoulder distance apart with your index fingers pointing straight ahead and your fingers spread out wide\n-From here, straighten one leg by pressing your heel to the floor, while bending your other leg\n-Continue alternating bending and straightening your legs with a 3-4 second pause between each movement\n-Keep your neck long and align your ears between your upper arms\n-Gaze toward your belly button","How to do a downward-facing dog with hamstring stretch?",{"_uid":684,"answer":685,"question":686,"component":670},"8d7677d2-4a38-4c4e-8cbc-a76c95906949","A quad stretch stretches your Quadriceps muscles.\n\n-Stand upright with your feet hip-width apart\n-Shift your weight to your right leg and raise your left heel towards your butt while grasping it with your left hand\n-Simultaneously raise your right arm straight up and onto the ball of your right foot\n-Switch sides and repeat for 1 minute","How to do a quad stretch?",{"_uid":688,"answer":689,"question":690,"component":670},"0dd95dd0-4217-479c-887d-707801ed2675","An upward facing dog stretches your Chest and abs.\n\n-Begin by lying on the floor face down, keeping your elbows tight at your sides and hands on either side of your chest\n-Push your chest up, straightening your arms\n-The tops of your feet are pressed against the ground\n-Hold for 30 seconds while slowly taking deep breaths in through your nose and out through your mouth\n-Gaze at the ceiling","How to do an upward-facing dog?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":692,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":721,"full_slug":722,"sort_by_date":48,"position":419,"tag_list":723,"is_startpage":9,"parent_id":724,"meta_data":48,"group_id":725,"first_published_at":726,"release_id":48,"lang":60,"path":48,"alternates":727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":720,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":717,"alt":707,"name":707,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":729,"content":730},"doc",[731,737,741,748,762,768,783,787,815,820,824,880,885,896,900,938,943,947,979,984,995,999,1024,1029,1033,1038],{"type":732,"content":733},"paragraph",[734],{"text":735,"type":736},"Traveling season is here, and wherever your destination may be, there is a high chance you’ll be sitting for some time to get there. Long car rides, flights, or just sitting behind a desk all day can make your muscles stiff and achy.","text",{"type":732,"content":738},[739],{"text":740,"type":736},"So, whether you’re planning a long road trip or traveling by plane, here is a simple movement routine that you can perform to help get your blood flowing if you are going to be sitting for extended periods of time. ",{"type":742,"attrs":743,"content":745},"heading",{"level":744},2,[746],{"text":747,"type":736},"Traveling Stretch Routine",{"type":732,"content":749},[750,752,760],{"text":751,"type":736},"This easy five-movement routine can be done before and after hoping in that train, plane, or automobile, but we recommend same-day ",{"text":753,"type":736,"marks":754},"stretching",[755],{"type":756,"attrs":757},"link",{"href":758,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://pin.it/7fUDAeO","_blank",{"text":761,"type":736}," to maximize the effect.",{"type":742,"attrs":763,"content":765},{"level":764},3,[766],{"text":767,"type":736},"Knee Pulls (1 Minute)",{"type":769,"attrs":770},"blok",{"id":771,"body":772},"61470b76-903a-4425-b16d-facd1d0b3998",[773],{"url":774,"_uid":776,"image":777,"component":781,"copyright_details":782},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"story","i-2c8aeb87-6389-4887-9602-b8de967c8294",{"id":778,"alt":779,"name":7,"focus":48,"title":779,"filename":780,"copyright":7,"fieldtype":50},5234928,"FightCamp - How to do knee pulls","https://a.storyblok.com/f/115220/700x1100/c39435209b/fightcamp_knee_pulls.png","content_image",[],{"type":732,"content":784},[785],{"text":786,"type":736},"Stretches: Knee joint, quadriceps & low-back muscles",{"type":788,"content":789},"bullet_list",[790,797,803,809],{"type":791,"content":792},"list_item",[793],{"type":732,"content":794},[795],{"text":796,"type":736},"Stand upright with your feet hip-width apart",{"type":791,"content":798},[799],{"type":732,"content":800},[801],{"text":802,"type":736},"Shift your weight to your right leg and raise your left knee towards your chest while grasping it with both hands",{"type":791,"content":804},[805],{"type":732,"content":806},[807],{"text":808,"type":736},"Simultaneously raise your onto the ball of your right foot while pulling your knee in",{"type":791,"content":810},[811],{"type":732,"content":812},[813],{"text":814,"type":736},"Switch sides and repeat for 1 minute",{"type":742,"attrs":816,"content":817},{"level":764},[818],{"text":819,"type":736},"Downward Facing Dog With Hamstring Stretch (30 Seconds)",{"type":732,"content":821},[822],{"text":823,"type":736},"Stretches: Hamstrings, calves, and ankles",{"type":788,"content":825},[826,832,838,844,850,856,862,868,874],{"type":791,"content":827},[828],{"type":732,"content":829},[830],{"text":831,"type":736},"Begin on your hands and knees",{"type":791,"content":833},[834],{"type":732,"content":835},[836],{"text":837,"type":736},"Tuck your toes and lift your hips and sit bones toward the sky while lengthening your back",{"type":791,"content":839},[840],{"type":732,"content":841},[842],{"text":843,"type":736},"Your feet should be hip-width apart with your toes pointed straight ahead",{"type":791,"content":845},[846],{"type":732,"content":847},[848],{"text":849,"type":736},"Straighten your arms, draw your forearms in, and lift away from the mat",{"type":791,"content":851},[852],{"type":732,"content":853},[854],{"text":855,"type":736},"Your hands should be shoulder distance apart with your index fingers pointing straight ahead and your fingers spread out wide",{"type":791,"content":857},[858],{"type":732,"content":859},[860],{"text":861,"type":736},"From here, straighten one leg by pressing your heel to the floor, while bending your other leg",{"type":791,"content":863},[864],{"type":732,"content":865},[866],{"text":867,"type":736},"Continue alternating bending and straightening your legs with a 3-4 second pause between each movement",{"type":791,"content":869},[870],{"type":732,"content":871},[872],{"text":873,"type":736},"Keep your neck long and align your ears between your upper arms",{"type":791,"content":875},[876],{"type":732,"content":877},[878],{"text":879,"type":736},"Gaze toward your belly button",{"type":742,"attrs":881,"content":882},{"level":764},[883],{"text":884,"type":736},"Inchworms (1 minute)",{"type":769,"attrs":886},{"id":771,"body":887},[888],{"url":889,"_uid":890,"image":891,"component":781,"copyright_details":895},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-19a55311-66c7-4c87-bded-17f46269e9a0",{"id":892,"alt":893,"name":7,"focus":48,"title":893,"filename":894,"copyright":7,"fieldtype":50},5234924,"FightCamp - How to do inchworms","https://a.storyblok.com/f/115220/700x1100/cbc9649956/fightcamp-inchworms.png",[],{"type":732,"content":897},[898],{"text":899,"type":736},"Stretches: Full-body stretch",{"type":788,"content":901},[902,908,914,920,926,932],{"type":791,"content":903},[904],{"type":732,"content":905},[906],{"text":907,"type":736},"A posterior chain favorite, start in a tall, standing position, keeping your feet in the same spot throughout the movement ",{"type":791,"content":909},[910],{"type":732,"content":911},[912],{"text":913,"type":736},"Bend over at your hips, knees slightly bent, until your hands are on the floor",{"type":791,"content":915},[916],{"type":732,"content":917},[918],{"text":919,"type":736},"Walk your hands out until you are in a plank position, arms locked out",{"type":791,"content":921},[922],{"type":732,"content":923},[924],{"text":925,"type":736},"Walk your hands back towards your feet and rise back up to a standing position",{"type":791,"content":927},[928],{"type":732,"content":929},[930],{"text":931,"type":736},"Finally, reach up towards the ceiling on the balls of your feet",{"type":791,"content":933},[934],{"type":732,"content":935},[936],{"text":937,"type":736},"Repeat for 1 minute",{"type":742,"attrs":939,"content":940},{"level":764},[941],{"text":942,"type":736},"Upward Facing Dog (30 Seconds)",{"type":732,"content":944},[945],{"text":946,"type":736},"Stretches: Chest and abs",{"type":788,"content":948},[949,955,961,967,973],{"type":791,"content":950},[951],{"type":732,"content":952},[953],{"text":954,"type":736},"Begin by lying on the floor face down, keeping your elbows tight at your sides and hands on either side of your chest",{"type":791,"content":956},[957],{"type":732,"content":958},[959],{"text":960,"type":736},"Push your chest up, straightening your arms",{"type":791,"content":962},[963],{"type":732,"content":964},[965],{"text":966,"type":736},"The tops of your feet are pressed against the ground",{"type":791,"content":968},[969],{"type":732,"content":970},[971],{"text":972,"type":736},"Hold for 30 seconds while slowly taking deep breaths in through your nose and out through your mouth",{"type":791,"content":974},[975],{"type":732,"content":976},[977],{"text":978,"type":736},"Gaze at the ceiling",{"type":742,"attrs":980,"content":981},{"level":764},[982],{"text":983,"type":736},"Quad Stretch  (1 Minute)",{"type":769,"attrs":985},{"id":771,"body":986},[987],{"url":988,"_uid":989,"image":990,"component":781,"copyright_details":994},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-1fb2c90c-d970-4913-bbf5-85b0274e887d",{"id":991,"alt":992,"name":7,"focus":48,"title":992,"filename":993,"copyright":7,"fieldtype":50},5234930,"FightCamp - How to do quad stretches","https://a.storyblok.com/f/115220/700x1100/a2ec1b7b1a/fightcamp-quad-stretch.png",[],{"type":732,"content":996},[997],{"text":998,"type":736},"Stretches: Quadriceps muscles",{"type":788,"content":1000},[1001,1007,1013,1019],{"type":791,"content":1002},[1003],{"type":732,"content":1004},[1005],{"text":1006,"type":736},"Stand upright with your feet hip-width apart ",{"type":791,"content":1008},[1009],{"type":732,"content":1010},[1011],{"text":1012,"type":736},"Shift your weight to your right leg and raise your left heel towards your butt while grasping it with your left hand",{"type":791,"content":1014},[1015],{"type":732,"content":1016},[1017],{"text":1018,"type":736},"Simultaneously raise your right arm straight up and onto the ball of your right foot",{"type":791,"content":1020},[1021],{"type":732,"content":1022},[1023],{"text":814,"type":736},{"type":742,"attrs":1025,"content":1026},{"level":744},[1027],{"text":1028,"type":736},"Blood Flow Booster",{"type":732,"content":1030},[1031],{"text":1032,"type":736},"Whether you have been sitting for hours due to travel or need a break from sitting at a desk, this quick routine is perfect to help stimulate blood flow, wake up, and refresh your body from fatigue and lethargy. The best part is you don't need any equipment and all you really need is a little bit of space - even the size of a hotel room or balcony will suffice.",{"type":742,"attrs":1034,"content":1035},{"level":744},[1036],{"text":1037,"type":736},"Train Like a Fighter",{"type":732,"content":1039},[1040,1042,1048],{"text":1041,"type":736},"Take your workouts to the next level at home or on the road and train like a fighter with the connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1043,"type":736,"marks":1044},"FightCamp",[1045],{"type":756,"attrs":1046},{"href":1047,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1049,"type":736}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1051,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1056,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1052,"component":118,"meta_info":1053,"meta_title":7,"block_image":1054,"cover_image":1055,"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},[],[],"2022-07-08 00:00","article",{"_uid":1061,"title":657,"plugin":43,"description":1062},"2ff30c29-12d4-40a6-9eb2-76d59b2dd2fc","You can avoid stiff and achy muscles when traveling this summer with these quick stretches, perfect for long flights or car rides.",{"id":1064,"alt":1065,"name":7,"focus":48,"title":1065,"filename":1066,"copyright":7,"fieldtype":50},5234904,"FightCamp - Long Flights or Car Rides? | Stretches To Do Before & After","https://a.storyblok.com/f/115220/2400x990/9511e88e83/long-flights-or-car-rides-stretches-to-do-before-after.png",[],"long-flights-or-car-rides-stretches-to-do-before-after","blogs/long-flights-or-car-rides-stretches-to-do-before-after",-4980,[1072],"featured",60887917,"4c1a4b12-c90f-44dc-b659-335c06170065","2022-07-08T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1079],[1080,1266,1419,1803,2216,2445],{"name":1081,"created_at":1082,"published_at":1083,"updated_at":1084,"id":1085,"uuid":1086,"content":1087,"slug":1259,"full_slug":1260,"sort_by_date":48,"position":1261,"tag_list":1262,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":1263,"first_published_at":1264,"release_id":48,"lang":60,"path":1076,"alternates":1265,"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":1088,"faqs":1089,"title":1106,"topic":1107,"author":1122,"content":1123,"category":1243,"schedule":1251,"component":1059,"meta_info":1252,"cover_image":1255,"description":1254,"contributors":1258},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1090,1094,1098,1102],{"_uid":1091,"answer":1092,"question":1093,"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":1095,"answer":1096,"question":1097,"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":1099,"answer":1100,"question":1101,"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":1103,"answer":1104,"question":1105,"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":1108,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1120,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1121,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1109,"component":39,"meta_info":1117,"block_image":1118,"cover_image":1119,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1110,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1115,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1116,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1111,"component":118,"meta_info":1112,"meta_title":7,"block_image":1113,"cover_image":1114,"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":729,"content":1124},[1125,1138,1143,1148,1160,1163,1168,1179,1182,1187,1198,1202,1206,1211,1224,1228,1239],{"type":732,"content":1126},[1127,1129,1136],{"text":1128,"type":736},"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":1130,"type":736,"marks":1131},"shadowboxing",[1132],{"type":756,"attrs":1133},{"href":1134,"uuid":48,"anchor":48,"custom":1135,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1137,"type":736}," 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":742,"attrs":1139,"content":1140},{"level":744},[1141],{"text":1142,"type":736},"Why You Should Practice Shadowboxing With Hand Weights",{"type":742,"attrs":1144,"content":1145},{"level":764},[1146],{"text":1147,"type":736},"1. Speed",{"type":769,"attrs":1149},{"id":1150,"body":1151},"58589914-3cf9-454d-8369-7218c807f59a",[1152],{"url":1153,"_uid":1154,"image":1155,"component":781,"copyright_details":1159},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1156,"alt":1157,"name":7,"focus":48,"title":1157,"filename":1158,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":732,"content":1161},[1162],{"text":1096,"type":736},{"type":742,"attrs":1164,"content":1165},{"level":764},[1166],{"text":1167,"type":736},"2. Arm Endurance",{"type":769,"attrs":1169},{"id":1150,"body":1170},[1171],{"url":1172,"_uid":1173,"image":1174,"component":781,"copyright_details":1178},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1175,"alt":1176,"name":7,"focus":48,"title":1176,"filename":1177,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":732,"content":1180},[1181],{"text":1100,"type":736},{"type":742,"attrs":1183,"content":1184},{"level":764},[1185],{"text":1186,"type":736},"3. Cardiovascular Conditioning",{"type":769,"attrs":1188},{"id":1150,"body":1189},[1190],{"url":1191,"_uid":1192,"image":1193,"component":781,"copyright_details":1197},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1194,"alt":1195,"name":7,"focus":48,"title":1195,"filename":1196,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":732,"content":1199},[1200],{"text":1201,"type":736},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":732,"content":1203},[1204],{"text":1205,"type":736},"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":742,"attrs":1207,"content":1208},{"level":744},[1209],{"text":1210,"type":736},"Amp Up Your Training",{"type":732,"content":1212},[1213,1215,1222],{"text":1214,"type":736},"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":1216,"type":736,"marks":1217},"FightCamp Facebook Community",[1218],{"type":756,"attrs":1219},{"href":1220,"uuid":48,"anchor":48,"custom":1221,"target":759,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1223,"type":736}," and let me know.",{"type":742,"attrs":1225,"content":1226},{"level":744},[1227],{"text":1037,"type":736},{"type":732,"content":1229},[1230,1232,1237],{"text":1231,"type":736},"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":1043,"type":736,"marks":1233},[1234],{"type":756,"attrs":1235},{"href":1047,"uuid":48,"anchor":48,"custom":1236,"target":759,"linktype":13},{},{"text":1238,"type":736}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":732,"content":1240},[1241],{"text":1242,"type":736},"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":1244,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1249,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1245,"component":118,"meta_info":1246,"meta_title":7,"block_image":1247,"cover_image":1248,"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":1253,"title":1106,"plugin":43,"description":1254},"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":1256,"alt":1081,"name":7,"focus":48,"title":1081,"filename":1257,"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,[1072],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1267,"created_at":1268,"published_at":1269,"updated_at":1270,"id":1271,"uuid":1272,"content":1273,"slug":1413,"full_slug":1414,"sort_by_date":48,"position":1415,"tag_list":1416,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":1417,"first_published_at":1269,"release_id":48,"lang":60,"path":1076,"alternates":1418,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1274,"faqs":1275,"title":1267,"topic":1292,"author":1307,"content":1308,"category":1397,"schedule":1405,"component":1059,"meta_info":1406,"cover_image":1409,"description":1408,"contributors":1412},"96d7fcda-e3db-4f35-935d-fd195032b834",[1276,1280,1284,1288],{"_uid":1277,"answer":1278,"question":1279,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1281,"answer":1282,"question":1283,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1285,"answer":1286,"question":1287,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1289,"answer":1290,"question":1291,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1293,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1305,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1306,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1294,"component":39,"meta_info":1302,"block_image":1303,"cover_image":1304,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1295,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1300,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1301,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1296,"component":118,"meta_info":1297,"meta_title":7,"block_image":1298,"cover_image":1299,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":729,"content":1309},[1310,1332,1337,1340,1345,1348,1353,1375,1380,1384,1393],{"type":732,"content":1311},[1312,1314,1321,1323,1330],{"text":1313,"type":736},"Boxing is a sport about ",{"text":1315,"type":736,"marks":1316},"range",[1317],{"type":756,"attrs":1318},{"href":1319,"uuid":48,"anchor":48,"custom":1320,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1322,"type":736}," and ",{"text":1324,"type":736,"marks":1325},"distance",[1326],{"type":756,"attrs":1327},{"href":1328,"uuid":48,"anchor":48,"custom":1329,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1331,"type":736},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":742,"attrs":1333,"content":1334},{"level":744},[1335],{"text":1336,"type":736},"Step Behind The Jab",{"type":732,"content":1338},[1339],{"text":1282,"type":736},{"type":742,"attrs":1341,"content":1342},{"level":744},[1343],{"text":1344,"type":736},"Front Foot Defense",{"type":732,"content":1346},[1347],{"text":1286,"type":736},{"type":742,"attrs":1349,"content":1350},{"level":744},[1351],{"text":1352,"type":736},"Cutting Off The Ring",{"type":732,"content":1354},[1355,1357,1364,1366,1373],{"text":1356,"type":736},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1358,"type":736,"marks":1359},"outside fighter",[1360],{"type":756,"attrs":1361},{"href":1362,"uuid":48,"anchor":48,"custom":1363,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1365,"type":736},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1367,"type":736,"marks":1368},"jab",[1369],{"type":756,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"custom":1372,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1374,"type":736}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":742,"attrs":1376,"content":1377},{"level":744},[1378],{"text":1379,"type":736},"The Takeaway",{"type":732,"content":1381},[1382],{"text":1383,"type":736},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":732,"content":1385},[1386,1387,1392],{"text":1231,"type":736},{"text":1043,"type":736,"marks":1388},[1389],{"type":756,"attrs":1390},{"href":1047,"uuid":48,"anchor":48,"custom":1391,"target":759,"linktype":13},{},{"text":1238,"type":736},{"type":732,"content":1394},[1395],{"text":1396,"type":736},"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":1398,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1403,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1404,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1399,"component":118,"meta_info":1400,"meta_title":7,"block_image":1401,"cover_image":1402,"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},[],[],"2022-09-10 00:00",{"_uid":1407,"title":1267,"plugin":43,"description":1408},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1410,"alt":1267,"name":7,"focus":48,"title":1267,"filename":1411,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1072],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1420,"created_at":1421,"published_at":1422,"updated_at":1423,"id":1424,"uuid":1425,"content":1426,"slug":1796,"full_slug":1797,"sort_by_date":48,"position":1798,"tag_list":1799,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":1800,"first_published_at":1801,"release_id":48,"lang":60,"path":1076,"alternates":1802,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1427,"faqs":1428,"title":1420,"topic":1457,"author":1472,"content":1473,"category":1777,"schedule":1785,"component":1059,"meta_info":1786,"cover_image":1790,"description":1794,"contributors":1795},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1429,1433,1437,1441,1445,1449,1453],{"_uid":1430,"answer":1431,"question":1432,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1434,"answer":1435,"question":1436,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1438,"answer":1439,"question":1440,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1442,"answer":1443,"question":1444,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1446,"answer":1447,"question":1448,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1450,"answer":1451,"question":1452,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1454,"answer":1455,"question":1456,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1458,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1470,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1471,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1459,"component":39,"meta_info":1467,"block_image":1468,"cover_image":1469,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1460,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1465,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1466,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1461,"component":118,"meta_info":1462,"meta_title":7,"block_image":1463,"cover_image":1464,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":729,"content":1474},[1475,1480,1484,1488,1492,1513,1517,1521,1525,1530,1534,1578,1583,1587,1601,1605,1628,1633,1637,1706,1711,1715,1735,1740,1754,1758,1763,1774],{"type":742,"attrs":1476,"content":1477},{"level":744},[1478],{"text":1479,"type":736},"Boxing Terminology",{"type":732,"content":1481},[1482],{"text":1483,"type":736},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":742,"attrs":1485,"content":1486},{"level":744},[1487],{"text":1432,"type":736},{"type":732,"content":1489},[1490],{"text":1491,"type":736},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":788,"content":1493},[1494,1500],{"type":791,"content":1495},[1496],{"type":732,"content":1497},[1498],{"text":1499,"type":736},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":791,"content":1501},[1502],{"type":732,"content":1503},[1504,1506,1511],{"text":1505,"type":736},"Southpaw Stance",{"text":1507,"type":736,"marks":1508}," ",[1509],{"type":1510},"bold",{"text":1512,"type":736},"– Standing with your right foot farther out in front than your left foot",{"type":742,"attrs":1514,"content":1515},{"level":744},[1516],{"text":1436,"type":736},{"type":732,"content":1518},[1519],{"text":1520,"type":736},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":732,"content":1522},[1523],{"text":1524,"type":736},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":742,"attrs":1526,"content":1527},{"level":764},[1528],{"text":1529,"type":736},"Boxing Punches",{"type":732,"content":1531},[1532],{"text":1533,"type":736},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":788,"content":1535},[1536,1542,1548,1554,1560,1566,1572],{"type":791,"content":1537},[1538],{"type":732,"content":1539},[1540],{"text":1541,"type":736},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":791,"content":1543},[1544],{"type":732,"content":1545},[1546],{"text":1547,"type":736},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":791,"content":1549},[1550],{"type":732,"content":1551},[1552],{"text":1553,"type":736},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":791,"content":1555},[1556],{"type":732,"content":1557},[1558],{"text":1559,"type":736},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":791,"content":1561},[1562],{"type":732,"content":1563},[1564],{"text":1565,"type":736},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":791,"content":1567},[1568],{"type":732,"content":1569},[1570],{"text":1571,"type":736},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":791,"content":1573},[1574],{"type":732,"content":1575},[1576],{"text":1577,"type":736},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":742,"attrs":1579,"content":1580},{"level":764},[1581],{"text":1582,"type":736},"Boxing Movements",{"type":732,"content":1584},[1585],{"text":1586,"type":736},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":788,"content":1588},[1589,1595],{"type":791,"content":1590},[1591],{"type":732,"content":1592},[1593],{"text":1594,"type":736},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":791,"content":1596},[1597],{"type":732,"content":1598},[1599],{"text":1600,"type":736},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":732,"content":1602},[1603],{"text":1604,"type":736},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":788,"content":1606},[1607,1622],{"type":791,"content":1608},[1609],{"type":732,"content":1610},[1611,1620],{"text":1612,"type":736,"marks":1613},"Shoulder Roll",[1614,1618],{"type":756,"attrs":1615},{"href":1616,"uuid":48,"anchor":48,"custom":1617,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1619},"underline",{"text":1621,"type":736}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":791,"content":1623},[1624],{"type":732,"content":1625},[1626],{"text":1627,"type":736},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":742,"attrs":1629,"content":1630},{"level":764},[1631],{"text":1632,"type":736},"Boxing Training",{"type":732,"content":1634},[1635],{"text":1636,"type":736},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1638,"attrs":1639,"content":1642},"ordered_list",{"order":1640},{"order":1641},1,[1643,1649,1655,1669,1683],{"type":791,"content":1644},[1645],{"type":732,"content":1646},[1647],{"text":1648,"type":736},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":791,"content":1650},[1651],{"type":732,"content":1652},[1653],{"text":1654,"type":736},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":791,"content":1656},[1657],{"type":732,"content":1658},[1659,1667],{"text":1660,"type":736,"marks":1661},"Mittwork",[1662,1666],{"type":756,"attrs":1663},{"href":1664,"uuid":48,"anchor":48,"custom":1665,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1619},{"text":1668,"type":736}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":791,"content":1670},[1671],{"type":732,"content":1672},[1673,1681],{"text":1674,"type":736,"marks":1675},"Sparring",[1676,1680],{"type":756,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"custom":1679,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1619},{"text":1682,"type":736}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":791,"content":1684},[1685],{"type":732,"content":1686},[1687,1695,1697,1704],{"text":1688,"type":736,"marks":1689},"Roadwork",[1690,1694],{"type":756,"attrs":1691},{"href":1692,"uuid":48,"anchor":48,"custom":1693,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1619},{"text":1696,"type":736}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1698,"type":736,"marks":1699},"roadwork drills",[1700,1703],{"type":756,"attrs":1701},{"href":1692,"uuid":48,"anchor":48,"custom":1702,"target":759,"linktype":13},{},{"type":1619},{"text":1705,"type":736}," to add to your boxer training.",{"type":742,"attrs":1707,"content":1708},{"level":764},[1709],{"text":1710,"type":736},"Heavy Bag Training",{"type":732,"content":1712},[1713],{"text":1714,"type":736},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":788,"content":1716},[1717,1723,1729],{"type":791,"content":1718},[1719],{"type":732,"content":1720},[1721],{"text":1722,"type":736},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":791,"content":1724},[1725],{"type":732,"content":1726},[1727],{"text":1728,"type":736},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":791,"content":1730},[1731],{"type":732,"content":1732},[1733],{"text":1734,"type":736},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":742,"attrs":1736,"content":1737},{"level":764},[1738],{"text":1739,"type":736},"Recovery",{"type":732,"content":1741},[1742,1744,1752],{"text":1743,"type":736},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1745,"type":736,"marks":1746},"interview with FightCamp Trainer Coach PJ",[1747,1751],{"type":756,"attrs":1748},{"href":1749,"uuid":48,"anchor":48,"custom":1750,"target":759,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1619},{"text":1753,"type":736},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":732,"content":1755},[1756],{"text":1757,"type":736},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":742,"attrs":1759,"content":1760},{"level":744},[1761],{"text":1762,"type":736},"Talk and Train Like a Fighter",{"type":732,"content":1764},[1765,1766,1772],{"text":1231,"type":736},{"text":1043,"type":736,"marks":1767},[1768,1771],{"type":756,"attrs":1769},{"href":1047,"uuid":48,"anchor":48,"custom":1770,"target":759,"linktype":13},{},{"type":1619},{"text":1773,"type":736}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":732,"content":1775},[1776],{"text":1396,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1778,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1783,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1784,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1779,"component":118,"meta_info":1780,"meta_title":7,"block_image":1781,"cover_image":1782,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1787,"title":1788,"plugin":43,"description":1789},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1791,"alt":1792,"name":7,"focus":7,"title":1792,"filename":1793,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1072],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1804,"created_at":1805,"published_at":1806,"updated_at":1807,"id":1808,"uuid":1809,"content":1810,"slug":2209,"full_slug":2210,"sort_by_date":48,"position":2211,"tag_list":2212,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":2213,"first_published_at":2214,"release_id":48,"lang":60,"path":1076,"alternates":2215,"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":1811,"faqs":1812,"title":1804,"topic":1817,"author":1472,"content":1832,"category":2190,"schedule":2198,"component":1059,"meta_info":2199,"cover_image":2203,"description":2207,"contributors":2208},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1813],{"_uid":1814,"answer":1815,"question":1816,"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":1818,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1830,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1831,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1819,"component":39,"meta_info":1827,"block_image":1828,"cover_image":1829,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1820,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1825,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1826,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1821,"component":118,"meta_info":1822,"meta_title":7,"block_image":1823,"cover_image":1824,"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":729,"content":1833},[1834,1838,1842,1846,1859,1891,1895,1900,1904,1908,1913,1917,1937,1942,1946,1972,1976,1981,1985,2005,2010,2014,2034,2039,2043,2074,2079,2082,2102,2107,2111,2131,2136,2140,2160,2173,2178,2187],{"type":732,"content":1835},[1836],{"text":1837,"type":736},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":732,"content":1839},[1840],{"text":1841,"type":736},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":732,"content":1843},[1844],{"text":1845,"type":736},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":732,"content":1847},[1848,1850,1857],{"text":1849,"type":736},"With consistent resistance training and ",{"text":1851,"type":736,"marks":1852},"healthy nutrition",[1853],{"type":756,"attrs":1854},{"href":1855,"uuid":48,"anchor":48,"custom":1856,"target":759,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1858,"type":736},", women can develop strong arm muscles that will empower you to:",{"type":788,"content":1860},[1861,1867,1873,1879,1885],{"type":791,"content":1862},[1863],{"type":732,"content":1864},[1865],{"text":1866,"type":736},"Throw a solid punch",{"type":791,"content":1868},[1869],{"type":732,"content":1870},[1871],{"text":1872,"type":736},"Carry your kids or fur babies",{"type":791,"content":1874},[1875],{"type":732,"content":1876},[1877],{"text":1878,"type":736},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":791,"content":1880},[1881],{"type":732,"content":1882},[1883],{"text":1884,"type":736},"Feel confident in every tank top and sleeveless dress",{"type":791,"content":1886},[1887],{"type":732,"content":1888},[1889],{"text":1890,"type":736},"Haul all those bags from the car to the house in one trip ",{"type":732,"content":1892},[1893],{"text":1894,"type":736},"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":742,"attrs":1896,"content":1897},{"level":744},[1898],{"text":1899,"type":736},"Arm Exercises for Women",{"type":732,"content":1901},[1902],{"text":1903,"type":736},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":732,"content":1905},[1906],{"text":1907,"type":736},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":742,"attrs":1909,"content":1910},{"level":764},[1911],{"text":1912,"type":736},"1. Plank With Bicep Curl",{"type":732,"content":1914},[1915],{"text":1916,"type":736},"Target Muscles: Biceps & Core",{"type":788,"content":1918},[1919,1925,1931],{"type":791,"content":1920},[1921],{"type":732,"content":1922},[1923],{"text":1924,"type":736},"Begin in plank position, holding two dumbbells on the floor",{"type":791,"content":1926},[1927],{"type":732,"content":1928},[1929],{"text":1930,"type":736},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":791,"content":1932},[1933],{"type":732,"content":1934},[1935],{"text":1936,"type":736},"Maintain plank position and repeat with the other arm",{"type":742,"attrs":1938,"content":1939},{"level":764},[1940],{"text":1941,"type":736},"2. Overhead Tricep Extension",{"type":732,"content":1943},[1944],{"text":1945,"type":736},"Target Muscles: Triceps",{"type":788,"content":1947},[1948,1954,1960,1966],{"type":791,"content":1949},[1950],{"type":732,"content":1951},[1952],{"text":1953,"type":736},"Hold the weight overhead with both hands",{"type":791,"content":1955},[1956],{"type":732,"content":1957},[1958],{"text":1959,"type":736},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":791,"content":1961},[1962],{"type":732,"content":1963},[1964],{"text":1965,"type":736},"Straighten your elbows and extend the weight overhead",{"type":791,"content":1967},[1968],{"type":732,"content":1969},[1970],{"text":1971,"type":736},"Hold the fully extended position for a moment, then repeat slowly",{"type":732,"content":1973},[1974],{"text":1975,"type":736},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":742,"attrs":1977,"content":1978},{"level":764},[1979],{"text":1980,"type":736},"3. Upright Row ",{"type":732,"content":1982},[1983],{"text":1984,"type":736},"Target Muscles: Traps & Deltoids",{"type":788,"content":1986},[1987,1993,1999],{"type":791,"content":1988},[1989],{"type":732,"content":1990},[1991],{"text":1992,"type":736},"Begin standing with your feet hip-width apart",{"type":791,"content":1994},[1995],{"type":732,"content":1996},[1997],{"text":1998,"type":736},"Lift your barbell or dumbbells straight up toward your chin",{"type":791,"content":2000},[2001],{"type":732,"content":2002},[2003],{"text":2004,"type":736},"Pause at the top of the lift, lower, and repeat",{"type":742,"attrs":2006,"content":2007},{"level":764},[2008],{"text":2009,"type":736},"4. Lateral Arm Raise",{"type":732,"content":2011},[2012],{"text":2013,"type":736},"Target Muscles: Triceps & Shoulders",{"type":788,"content":2015},[2016,2022,2028],{"type":791,"content":2017},[2018],{"type":732,"content":2019},[2020],{"text":2021,"type":736},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":791,"content":2023},[2024],{"type":732,"content":2025},[2026],{"text":2027,"type":736},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":791,"content":2029},[2030],{"type":732,"content":2031},[2032],{"text":2033,"type":736},"Lower and repeat",{"type":742,"attrs":2035,"content":2036},{"level":764},[2037],{"text":2038,"type":736},"5. Dumbbell Bench Press",{"type":732,"content":2040},[2041],{"text":2042,"type":736},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":788,"content":2044},[2045,2051,2057,2068],{"type":791,"content":2046},[2047],{"type":732,"content":2048},[2049],{"text":2050,"type":736},"Begin laying on a bench with your feet flat on the floor",{"type":791,"content":2052},[2053],{"type":732,"content":2054},[2055],{"text":2056,"type":736},"Lift the dumbbells to chest height, with your hands facing forward",{"type":791,"content":2058},[2059],{"type":732,"content":2060},[2061,2063],{"text":2062,"type":736},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2064,"type":736,"marks":2065},"(don’t let the dumbbells touch)",[2066],{"type":2067},"italic",{"type":791,"content":2069},[2070],{"type":732,"content":2071},[2072],{"text":2073,"type":736},"Lower your arms and repeat",{"type":742,"attrs":2075,"content":2076},{"level":764},[2077],{"text":2078,"type":736},"6. Tricep Dips",{"type":732,"content":2080},[2081],{"text":1945,"type":736},{"type":788,"content":2083},[2084,2090,2096],{"type":791,"content":2085},[2086],{"type":732,"content":2087},[2088],{"text":2089,"type":736},"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":791,"content":2091},[2092],{"type":732,"content":2093},[2094],{"text":2095,"type":736},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":791,"content":2097},[2098],{"type":732,"content":2099},[2100],{"text":2101,"type":736},"Push yourself back up until your arms are almost straight, and repeat",{"type":742,"attrs":2103,"content":2104},{"level":764},[2105],{"text":2106,"type":736},"7. Decline Push-Up",{"type":732,"content":2108},[2109],{"text":2110,"type":736},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":788,"content":2112},[2113,2119,2125],{"type":791,"content":2114},[2115],{"type":732,"content":2116},[2117],{"text":2118,"type":736},"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":791,"content":2120},[2121],{"type":732,"content":2122},[2123],{"text":2124,"type":736},"Brace your core and glutes, and lower yourself down into a push-up",{"type":791,"content":2126},[2127],{"type":732,"content":2128},[2129],{"text":2130,"type":736},"Extend your elbows to push yourself up, and repeat",{"type":742,"attrs":2132,"content":2133},{"level":764},[2134],{"text":2135,"type":736},"8. Diamond Push-Up",{"type":732,"content":2137},[2138],{"text":2139,"type":736},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":788,"content":2141},[2142,2148,2154],{"type":791,"content":2143},[2144],{"type":732,"content":2145},[2146],{"text":2147,"type":736},"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":791,"content":2149},[2150],{"type":732,"content":2151},[2152],{"text":2153,"type":736},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":791,"content":2155},[2156],{"type":732,"content":2157},[2158],{"text":2159,"type":736},"Push yourself back up and repeat",{"type":732,"content":2161},[2162,2164,2171],{"text":2163,"type":736},"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":2165,"type":736,"marks":2166},"FightCamp Community",[2167],{"type":756,"attrs":2168},{"href":2169,"uuid":48,"anchor":48,"custom":2170,"target":759,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2172,"type":736}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":742,"attrs":2174,"content":2175},{"level":744},[2176],{"text":2177,"type":736},"Train Like a Woman",{"type":732,"content":2179},[2180,2181,2186],{"text":1231,"type":736},{"text":1043,"type":736,"marks":2182},[2183],{"type":756,"attrs":2184},{"href":1047,"uuid":48,"anchor":48,"custom":2185,"target":759,"linktype":13},{},{"text":1238,"type":736},{"type":732,"content":2188},[2189],{"text":1396,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2191,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2196,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2197,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2192,"component":118,"meta_info":2193,"meta_title":7,"block_image":2194,"cover_image":2195,"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":2200,"title":2201,"plugin":43,"description":2202},"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":2204,"alt":2205,"name":7,"focus":7,"title":2205,"filename":2206,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1072],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2217,"created_at":2218,"published_at":2219,"updated_at":2220,"id":2221,"uuid":2222,"content":2223,"slug":2438,"full_slug":2439,"sort_by_date":48,"position":2440,"tag_list":2441,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":2442,"first_published_at":2443,"release_id":48,"lang":60,"path":1076,"alternates":2444,"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":2224,"faqs":2225,"title":2217,"topic":2246,"author":1472,"content":2261,"category":2420,"schedule":2428,"component":1059,"meta_info":2429,"cover_image":2433,"description":2432,"contributors":2437},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2226,2230,2234,2238,2242],{"_uid":2227,"answer":2228,"question":2229,"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":2231,"answer":2232,"question":2233,"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":2235,"answer":2236,"question":2237,"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":2239,"answer":2240,"question":2241,"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":2243,"answer":2244,"question":2245,"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":2247,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2259,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2260,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2248,"component":39,"meta_info":2256,"block_image":2257,"cover_image":2258,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2249,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2254,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2255,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2250,"component":118,"meta_info":2251,"meta_title":7,"block_image":2252,"cover_image":2253,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":2262},[2263,2267,2271,2275,2288,2292,2296,2301,2313,2326,2331,2342,2346,2368,2373,2384,2395,2400,2404,2408,2417],{"type":732,"content":2264},[2265],{"text":2266,"type":736},"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":732,"content":2268},[2269],{"text":2270,"type":736},"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":742,"attrs":2272,"content":2273},{"level":744},[2274],{"text":2229,"type":736},{"type":732,"content":2276},[2277,2279,2286],{"text":2278,"type":736},"According to the ",{"text":2280,"type":736,"marks":2281},"Mayo Clinic",[2282],{"type":756,"attrs":2283},{"href":2284,"uuid":48,"anchor":48,"custom":2285,"target":759,"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":2287,"type":736},", 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":732,"content":2289},[2290],{"text":2291,"type":736},"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":732,"content":2293},[2294],{"text":2295,"type":736},"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":742,"attrs":2297,"content":2298},{"level":744},[2299],{"text":2300,"type":736},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":769,"attrs":2302},{"id":2303,"body":2304},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2305],{"url":2306,"_uid":2307,"image":2308,"component":781,"copyright_details":2312},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2309,"alt":2310,"name":7,"focus":48,"title":2310,"filename":2311,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":732,"content":2314},[2315,2317,2324],{"text":2316,"type":736},"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":2318,"type":736,"marks":2319},"burn more calories",[2320],{"type":756,"attrs":2321},{"href":2322,"uuid":48,"anchor":48,"custom":2323,"target":759,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2325,"type":736}," even after you’re done working out.",{"type":742,"attrs":2327,"content":2328},{"level":744},[2329],{"text":2330,"type":736},"Kickboxing Is A Full Body Workout",{"type":769,"attrs":2332},{"id":2303,"body":2333},[2334],{"url":2335,"_uid":2336,"image":2337,"component":781,"copyright_details":2341},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2338,"alt":2339,"name":7,"focus":48,"title":2339,"filename":2340,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":732,"content":2343},[2344],{"text":2345,"type":736},"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":732,"content":2347},[2348,2350,2357,2359,2366],{"text":2349,"type":736},"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":2351,"type":736,"marks":2352},"all-level lower body workout",[2353],{"type":756,"attrs":2354},{"href":2355,"uuid":48,"anchor":48,"custom":2356,"target":759,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2358,"type":736}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2360,"type":736,"marks":2361},"upper body workout",[2362],{"type":756,"attrs":2363},{"href":2364,"uuid":48,"anchor":48,"custom":2365,"target":759,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2367,"type":736}," led by Flo Master.",{"type":742,"attrs":2369,"content":2370},{"level":744},[2371],{"text":2372,"type":736},"Boxing Can Be Low-Impact",{"type":769,"attrs":2374},{"id":2303,"body":2375},[2376],{"url":2377,"_uid":2378,"image":2379,"component":781,"copyright_details":2383},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2380,"alt":2381,"name":7,"focus":48,"title":2381,"filename":2382,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":732,"content":2385},[2386,2388,2393],{"text":2387,"type":736},"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":1130,"type":736,"marks":2389},[2390],{"type":756,"attrs":2391},{"href":1134,"uuid":48,"anchor":48,"custom":2392,"target":759,"linktype":13},{},{"text":2394,"type":736}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":742,"attrs":2396,"content":2397},{"level":744},[2398],{"text":2399,"type":736},"Kick Boring Cardio To The Curb",{"type":732,"content":2401},[2402],{"text":2403,"type":736},"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":742,"attrs":2405,"content":2406},{"level":744},[2407],{"text":1037,"type":736},{"type":732,"content":2409},[2410,2411,2416],{"text":1231,"type":736},{"text":1043,"type":736,"marks":2412},[2413],{"type":756,"attrs":2414},{"href":1047,"uuid":48,"anchor":48,"custom":2415,"target":759,"linktype":13},{},{"text":1238,"type":736},{"type":732,"content":2418},[2419],{"text":1242,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2421,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2426,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2427,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2422,"component":118,"meta_info":2423,"meta_title":7,"block_image":2424,"cover_image":2425,"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":2430,"title":2431,"plugin":43,"description":2432},"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":2434,"alt":2435,"name":7,"focus":48,"title":2435,"filename":2436,"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,[1072],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2446,"created_at":2447,"published_at":2448,"updated_at":2449,"id":2450,"uuid":2451,"content":2452,"slug":2615,"full_slug":2616,"sort_by_date":48,"position":2617,"tag_list":2618,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":2619,"first_published_at":2448,"release_id":48,"lang":60,"path":1076,"alternates":2620,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2453,"faqs":2454,"title":2446,"topic":2463,"author":1307,"content":2478,"category":2596,"schedule":2604,"component":1059,"meta_info":2605,"cover_image":2609,"description":2613,"contributors":2614},"c6387572-343f-40bf-8172-852035367c90",[2455,2459],{"_uid":2456,"answer":2457,"question":2458,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2460,"answer":2461,"question":2462,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2464,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2476,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2465,"component":39,"meta_info":2473,"block_image":2474,"cover_image":2475,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2466,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2471,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2472,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2467,"component":118,"meta_info":2468,"meta_title":7,"block_image":2469,"cover_image":2470,"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":729,"content":2479},[2480,2485,2488,2493,2498,2502,2507,2511,2516,2529,2534,2547,2552,2556,2561,2571,2576,2580,2584,2593],{"type":742,"attrs":2481,"content":2482},{"level":744},[2483],{"text":2484,"type":736},"Boxing Gym Culture",{"type":732,"content":2486},[2487],{"text":2461,"type":736},{"type":742,"attrs":2489,"content":2490},{"level":744},[2491],{"text":2492,"type":736},"What Are the Basic Boxing Gym Rules? ",{"type":742,"attrs":2494,"content":2495},{"level":764},[2496],{"text":2497,"type":736},"Yes Coach, No Coach",{"type":732,"content":2499},[2500],{"text":2501,"type":736},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":742,"attrs":2503,"content":2504},{"level":764},[2505],{"text":2506,"type":736},"Sharing is Caring",{"type":732,"content":2508},[2509],{"text":2510,"type":736},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":742,"attrs":2512,"content":2513},{"level":764},[2514],{"text":2515,"type":736},"Keep it Clean",{"type":732,"content":2517},[2518,2520,2527],{"text":2519,"type":736},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2521,"type":736,"marks":2522},"clean it off.",[2523],{"type":756,"attrs":2524},{"href":2525,"uuid":48,"anchor":48,"custom":2526,"target":759,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2528,"type":736}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":742,"attrs":2530,"content":2531},{"level":764},[2532],{"text":2533,"type":736},"No Killers in Sparring",{"type":732,"content":2535},[2536,2538,2545],{"text":2537,"type":736},"In most boxing gym workouts you will find yourself ",{"text":2539,"type":736,"marks":2540},"sparring",[2541],{"type":756,"attrs":2542},{"href":2543,"uuid":48,"anchor":48,"custom":2544,"target":759,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2546,"type":736},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":742,"attrs":2548,"content":2549},{"level":764},[2550],{"text":2551,"type":736},"Don’t Dump Your Weights",{"type":732,"content":2553},[2554],{"text":2555,"type":736},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":742,"attrs":2557,"content":2558},{"level":764},[2559],{"text":2560,"type":736},"Leave the Weightcut Fighter Alone",{"type":732,"content":2562},[2563,2565,2569],{"text":2564,"type":736},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2566,"type":736,"marks":2567},"leave them alone.",[2568],{"type":2067},{"text":2570,"type":736}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":742,"attrs":2572,"content":2573},{"level":764},[2574],{"text":2575,"type":736},"The Golden Rule",{"type":732,"content":2577},[2578],{"text":2579,"type":736},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":742,"attrs":2581,"content":2582},{"level":744},[2583],{"text":1037,"type":736},{"type":732,"content":2585},[2586,2587,2592],{"text":1231,"type":736},{"text":1043,"type":736,"marks":2588},[2589],{"type":756,"attrs":2590},{"href":1047,"uuid":48,"anchor":48,"custom":2591,"target":759,"linktype":13},{},{"text":1773,"type":736},{"type":732,"content":2594},[2595],{"text":1242,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2597,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2602,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2603,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2598,"component":118,"meta_info":2599,"meta_title":7,"block_image":2600,"cover_image":2601,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2606,"title":2607,"plugin":43,"description":2608},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2610,"alt":2611,"name":7,"focus":7,"title":2611,"filename":2612,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1072],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1059,"created_at":2622,"published_at":2623,"updated_at":2624,"id":2625,"uuid":2626,"content":2627,"slug":1059,"full_slug":2648,"sort_by_date":48,"position":446,"tag_list":2649,"is_startpage":9,"parent_id":2650,"meta_data":48,"group_id":2651,"first_published_at":2652,"release_id":48,"lang":60,"path":7,"alternates":2653,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2628,"component":2629,"meta_info":2630,"custom_content_list":2632},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2631,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2633,2638,2643],{"_uid":2634,"label":2635,"value":2636,"dev_id":2637,"component":736},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2639,"label":2640,"value":2641,"dev_id":2642,"component":736},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2644,"label":2645,"value":2646,"dev_id":2647,"component":736},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892860379]