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The combination of the two ramps up your body’s total calorie burn long after you’ve wiped the sweat from your forehead.\n\nMany kickboxing and boxing training drills follow the philosophy of metabolic conditioning, which is one of the reasons why fighters are in such great shape. Boxing and kickboxing training, in tandem with the balanced nutrition of a boxer’s diet, will help you build muscle, increase stamina, and achieve a leaner physique - the end goals of any metabolic conditioning routine.\n\nHere we’ll look at what a metabolic workout is and how boxing and kickboxing drills incorporate this type of training. Then we’ll try an intense 10-minute circuit that will take you through some kickboxing combinations as well as bodyweight exercises. Try this metabolic kickboxing workout at-home, anytime, no equipment needed.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"d56a12ec-7c03-40ed-9110-c1c1ec13063d","Sometimes called “metcon” for short, metabolic conditioning is designed to increase your resting metabolic rate. A calorie-scorching metabolic workout combines:\n\nHigh Intensity Interval Training - High Intensity Interval Training, or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.\nMetabolic Resistance Training - Metabolic Resistance Training, or MRT, uses compound movements instead of muscle isolation to give you a full-body strength building workout.","What is a metabolic workout?",{"_uid":675,"answer":676,"question":677,"component":669},"393dfd58-ed48-40bd-8889-2627bc689c97","High Intensity Interval Training, or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.","What is HIIT (High Intensity Interval Training)?",{"_uid":679,"answer":680,"question":681,"component":669},"833d7c04-ea9e-4640-98be-3d7212ad562a","Metabolic Resistance Training, or MRT, uses compound movements instead of muscle isolation to give you a full-body strength building workout.","What is Metabolic Resistance Training (MRT)?",{"_uid":683,"answer":684,"question":685,"component":669},"bc7ffc8b-5ec9-41a3-99db-ff65e45fc73b","Metabolic training is intense, so your body needs more time to recover between workouts. Plan on introducing metabolic workouts twice a week, then work your way up as you feel your recovery time gets shorter. Don’t forget that many of the drills you are already doing for your boxing or kickboxing training are considered metabolic conditioning.","How often should you do metabolic resistance training?",{"_uid":687,"answer":688,"question":689,"component":669},"d75a34c2-73dd-41de-a686-774e3c7c378d","This metabolic kickboxing workout consists of four (4) two-minute rounds for a short but intense 10 minute workout. If you are up for it, you can cycle through all four rounds twice for a longer burn!","10-Minute Metabolic Kickboxing Workout",{"_uid":691,"answer":692,"question":693,"component":669},"86c9509b-d729-44b4-be78-b9277990ce42","- Jumping Jacks (30 seconds)\n- Arm Circles (30 seconds)","Warm-Up (1 minute)",{"_uid":695,"answer":696,"question":697,"component":669},"0ad42064-89cd-4f71-91f0-16e1b606c3eb","- Start with a rapid jab - cross (1 - 2) punch combo\n- Follow with a powerful lead kick to push your opponent backward\n- Continue for 30 seconds","Jab - Cross - Front Kick | 1 - 2 - FK (30 seconds)",{"_uid":699,"answer":700,"question":701,"component":669},"9254ecb7-8ceb-47d0-8d43-5ee769e4f16c","- Stand straight with your arms by your sides*\n- Bend your left leg while bringing your right leg behind you in a lunge position\n- Lower your right knee as close to the floor as possible without making contact\n- As you return to a standing position, bring your right knee up towards your chest before switching sides\n- Repeat with the left leg\n- Continue alternating lunges for 30 seconds\n\n* For an added challenge, hold a kettlebell with both hands in front of your chest or hold a dumbbell in each hand by your sides.","Reverse Lunge with Knee Lift (30 seconds)",{"_uid":703,"answer":704,"question":705,"component":669},"55fd5825-27b6-46d4-83fa-9b63fd531071","- Start with a lead hook - rear hook (3 - 4) combo\n- Add a strong rear kick to knock your dazed opponent off their feet\n- Continue for 30 seconds","Lead Hook – Rear Hook – Rear Kick | 3 - 4 - RK (30 seconds)",{"_uid":707,"answer":708,"question":709,"component":669},"bd69b112-315f-4744-bb32-dbc4373b1ec7","- From a standing position, bend at the hip and place your palms on the floor\n- Jump your back feet out behind you into a plank position\n- Do one push-up\n- Jump both feet forwards towards your hands*\n- Return to a standing position\n- Continue for 30 seconds\n\n* For an added challenge, from this position, explode upwards with a jump back to standing.","Burpees with Push-Up (30 seconds)",{"_uid":711,"answer":712,"question":713,"component":669},"ab6313a2-f41f-419d-ad82-e25bdb1b6d8c","- Start with four rapid fire straight punches\n- Drive your lead knee into your opponent’s torso\n- Push them off balance with a powerful front kick\n- Continue for 30 seconds","Straight Punches – Lead Knee – Front Kick (30 seconds)",{"_uid":715,"answer":716,"question":717,"component":669},"1a66d9e8-2794-4dbc-bf33-f41d1af22c7b","- Stand facing away from a sturdy surface, such as a low table or chair\n- Carefully put your arms behind you and place the heel of your palm on the edge to support your upper body\n- Extend your legs out in front of you so only your heels touch the floor, keeping your hips elevated\n- Bend at the elbows to lower your body down as far as you can go\n- Straighten your arms to slowly lift your body back up\n- Continue for 30 seconds","Tricep Dips (30 seconds)",{"_uid":719,"answer":720,"question":721,"component":669},"16eaf942-5f32-4f6a-8afd-400525ec354f","Finish off this final round with one of FightCamp Trainer Aaron Swenson’s Combos of the Week!\n- Throw a jab punch to the face\n- Follow with a lead kick\n- Strike a rapid cross - rear hook (2 - 4) combo\n- Finish them off by putting all your weight behind a rear kick\n- Continue for 30 seconds\n\n* Challenge your balance by adding some spin to your final rear kick!","Jab – Lead Kick – Cross – Rear Hook – Rear Kick | 1 - LK - 2 - 4 - RK (30 seconds)",{"_uid":723,"answer":724,"question":725,"component":669},"8e7f4748-e3c8-4406-8bab-c42b001425bb","- Start in a high plank position\n- Bring your left knee forward to touch your right elbow\n- Hold for 2-3 seconds\n- Return to plank position\n- Repeat with the right knee\n- Continue alternating for 30 seconds","Knees to Elbows (30 seconds)",{"_uid":727,"answer":728,"question":729,"component":669},"7069e07c-757b-4b5d-9e82-c318870ebafa","- Bring your outstretched right arm across your chest\n- Pull it close with your left arm, feeling the stretch in your right shoulder\n- Hold for 15 seconds\n- Switch to your left arm and hold for another 15 seconds","Shoulder Stretch (30 seconds)",{"_uid":731,"answer":732,"question":733,"component":669},"82078301-1e80-4663-8509-893274bb60be","- Stand with your feet hip-width apart\n- Bend over at the hip and wrap your arms around the backs of your calves\n- If this isn’t accessible to you, simply allow your body to hang and relax with your arms stretched down toward your toes\n- Let your head and neck relax as you hug your legs and feel the stretch throughout your hamstrings, glutes, and back\n- Hold for 15 seconds","Standing Hamstring Stretch (15 seconds)",{"_uid":735,"answer":736,"question":737,"component":669},"fd41548b-81b7-4971-86bf-16fd6dd11901","- Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor\n- Engage your quadriceps and continue to press the tops of your feet into the floor\n- Place your hands by your lower ribs and align your wrists underneath your elbows\n- Hug your elbows into your sides, roll your shoulders down your back, and lift your chest\n- Spread through your collarbones\n- Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long\n- Hold for 15 seconds\n- Slowly release down to the mat","Cobra Stretch (15 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":739,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":751,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":740,"component":39,"meta_info":748,"block_image":749,"cover_image":750,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":741,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":746,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":742,"component":118,"meta_info":743,"meta_title":7,"block_image":744,"cover_image":745,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":754,"created_at":755,"published_at":756,"updated_at":757,"id":758,"uuid":759,"content":760,"slug":769,"full_slug":770,"sort_by_date":48,"position":281,"tag_list":771,"is_startpage":9,"parent_id":772,"meta_data":48,"group_id":773,"first_published_at":774,"release_id":48,"lang":60,"path":48,"alternates":775,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":761,"_uid":762,"name":754,"photo":763,"component":766,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":767,"social_link_instagram":768,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":764,"alt":754,"name":754,"focus":48,"title":754,"filename":765,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":777,"content":778},"doc",[779,785,821,825,831,835,841,850,855,858,863,875,879,883,886,890,895,900,905,909,931,935,973,977,982,987,992,996,1015,1019,1056,1060,1064,1068,1073,1077,1102,1106,1143,1147,1151,1155,1160,1164,1176,1207,1211,1215,1253,1257,1261,1266,1270,1296,1300,1333,1337,1386,1414],{"type":780,"content":781},"paragraph",[782],{"text":783,"type":784},"Metabolic conditioning challenges your body with intense cardio and strength training in one workout. The combination of the two ramps up your body’s total calorie burn long after you’ve wiped the sweat from your forehead.","text",{"type":780,"content":786},[787,789,796,798,803,805,811,813,819],{"text":788,"type":784},"Many ",{"text":151,"type":784,"marks":790},[791],{"type":792,"attrs":793},"link",{"href":794,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/5-agility-ladder-drills-for-boxing-and-kickboxing-footwork/","_blank",{"text":797,"type":784}," and ",{"text":179,"type":784,"marks":799},[800],{"type":792,"attrs":801},{"href":802,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/6-boxing-drills-that-ll-get-you-in-fighting-shape/",{"text":804,"type":784}," training drills follow the philosophy of metabolic conditioning, which is one of the reasons why fighters are in such ",{"text":806,"type":784,"marks":807},"great shape",[808],{"type":792,"attrs":809},{"href":810,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/why-boxing-is-great-for-fitness-from-an-amateur-boxer/",{"text":812,"type":784},". Boxing and kickboxing training, in tandem with the balanced nutrition of a ",{"text":814,"type":784,"marks":815},"boxer’s diet",[816],{"type":792,"attrs":817},{"href":818,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"text":820,"type":784},", will help you build muscle, increase stamina, and achieve a leaner physique - the end goals of any metabolic conditioning routine.",{"type":780,"content":822},[823],{"text":824,"type":784},"Here we’ll look at what a metabolic workout is and how boxing and kickboxing drills incorporate this type of training. Then we’ll try an intense 10-minute circuit that will take you through some kickboxing combinations as well as bodyweight exercises. Try this metabolic kickboxing workout at-home, anytime, no equipment needed.",{"type":826,"attrs":827,"content":829},"heading",{"level":828},2,[830],{"text":673,"type":784},{"type":780,"content":832},[833],{"text":834,"type":784},"Sometimes called “metcon” for short, metabolic conditioning is designed to increase your resting metabolic rate. A calorie-scorching metabolic workout combines:",{"type":826,"attrs":836,"content":838},{"level":837},3,[839],{"text":840,"type":784},"High Intensity Interval Training",{"type":780,"content":842},[843,848],{"text":840,"type":784,"marks":844},[845],{"type":792,"attrs":846},{"href":847,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":849,"type":784},", or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.",{"type":826,"attrs":851,"content":852},{"level":837},[853],{"text":854,"type":784},"Metabolic Resistance Training",{"type":780,"content":856},[857],{"text":680,"type":784},{"type":826,"attrs":859,"content":860},{"level":828},[861],{"text":862,"type":784},"How often should you do metabolic training?",{"type":780,"content":864},[865,867,873],{"text":866,"type":784},"Metabolic training is intense, so your body needs more time to recover between workouts. Plan on introducing metabolic workouts twice a week, then work your way up as you feel your ",{"text":868,"type":784,"marks":869},"recovery",[870],{"type":792,"attrs":871},{"href":872,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers/",{"text":874,"type":784}," time gets shorter. Don’t forget that many of the drills you are already doing for your boxing or kickboxing training are considered metabolic conditioning.",{"type":780,"content":876},[877],{"text":878,"type":784},"Now, it’s time to try out a metabolic conditioning workout!",{"type":826,"attrs":880,"content":881},{"level":828},[882],{"text":689,"type":784},{"type":780,"content":884},[885],{"text":688,"type":784},{"type":826,"attrs":887,"content":888},{"level":828},[889],{"text":693,"type":784},{"type":826,"attrs":891,"content":892},{"level":837},[893],{"text":894,"type":784},"Jumping Jacks (30 seconds)",{"type":826,"attrs":896,"content":897},{"level":837},[898],{"text":899,"type":784},"Arm Circles (30 seconds)",{"type":826,"attrs":901,"content":902},{"level":828},[903],{"text":904,"type":784},"Round 1",{"type":826,"attrs":906,"content":907},{"level":837},[908],{"text":697,"type":784},{"type":910,"content":911},"bullet_list",[912,919,925],{"type":913,"content":914},"list_item",[915],{"type":780,"content":916},[917],{"text":918,"type":784},"Start with a rapid jab - cross (1 - 2) punch combo",{"type":913,"content":920},[921],{"type":780,"content":922},[923],{"text":924,"type":784},"Follow with a powerful lead kick to push your opponent backward",{"type":913,"content":926},[927],{"type":780,"content":928},[929],{"text":930,"type":784},"Continue for 30 seconds",{"type":826,"attrs":932,"content":933},{"level":837},[934],{"text":701,"type":784},{"type":910,"content":936},[937,943,949,955,961,967],{"type":913,"content":938},[939],{"type":780,"content":940},[941],{"text":942,"type":784},"Stand straight with your arms by your sides*",{"type":913,"content":944},[945],{"type":780,"content":946},[947],{"text":948,"type":784},"Bend your left leg while bringing your right leg behind you in a lunge position",{"type":913,"content":950},[951],{"type":780,"content":952},[953],{"text":954,"type":784},"Lower your right knee as close to the floor as possible without making contact",{"type":913,"content":956},[957],{"type":780,"content":958},[959],{"text":960,"type":784},"As you return to a standing position, bring your right knee up towards your chest before switching sides",{"type":913,"content":962},[963],{"type":780,"content":964},[965],{"text":966,"type":784},"Repeat with the left leg",{"type":913,"content":968},[969],{"type":780,"content":970},[971],{"text":972,"type":784},"Continue alternating lunges for 30 seconds",{"type":780,"content":974},[975],{"text":976,"type":784},"* For an added challenge, hold a kettlebell with both hands in front of your chest or hold a dumbbell in each hand by your sides.",{"type":826,"attrs":978,"content":979},{"level":837},[980],{"text":981,"type":784},"Repeat",{"type":826,"attrs":983,"content":984},{"level":837},[985],{"text":986,"type":784},"Rest (30 seconds)",{"type":826,"attrs":988,"content":989},{"level":828},[990],{"text":991,"type":784},"Round 2",{"type":826,"attrs":993,"content":994},{"level":837},[995],{"text":705,"type":784},{"type":910,"content":997},[998,1004,1010],{"type":913,"content":999},[1000],{"type":780,"content":1001},[1002],{"text":1003,"type":784},"Start with a lead hook - rear hook (3 - 4) combo",{"type":913,"content":1005},[1006],{"type":780,"content":1007},[1008],{"text":1009,"type":784},"Add a strong rear kick to knock your dazed opponent off their feet",{"type":913,"content":1011},[1012],{"type":780,"content":1013},[1014],{"text":930,"type":784},{"type":826,"attrs":1016,"content":1017},{"level":837},[1018],{"text":709,"type":784},{"type":910,"content":1020},[1021,1027,1033,1039,1045,1051],{"type":913,"content":1022},[1023],{"type":780,"content":1024},[1025],{"text":1026,"type":784},"From a standing position, bend at the hip and place your palms on the floor",{"type":913,"content":1028},[1029],{"type":780,"content":1030},[1031],{"text":1032,"type":784},"Jump your back feet out behind you into a plank position",{"type":913,"content":1034},[1035],{"type":780,"content":1036},[1037],{"text":1038,"type":784},"Do one push-up",{"type":913,"content":1040},[1041],{"type":780,"content":1042},[1043],{"text":1044,"type":784},"Jump both feet forwards towards your hands*",{"type":913,"content":1046},[1047],{"type":780,"content":1048},[1049],{"text":1050,"type":784},"Return to a standing position",{"type":913,"content":1052},[1053],{"type":780,"content":1054},[1055],{"text":930,"type":784},{"type":780,"content":1057},[1058],{"text":1059,"type":784},"* For an added challenge, from this position, explode upwards with a jump back to standing.",{"type":826,"attrs":1061,"content":1062},{"level":837},[1063],{"text":981,"type":784},{"type":826,"attrs":1065,"content":1066},{"level":837},[1067],{"text":986,"type":784},{"type":826,"attrs":1069,"content":1070},{"level":828},[1071],{"text":1072,"type":784},"Round 3",{"type":826,"attrs":1074,"content":1075},{"level":837},[1076],{"text":713,"type":784},{"type":910,"content":1078},[1079,1085,1091,1097],{"type":913,"content":1080},[1081],{"type":780,"content":1082},[1083],{"text":1084,"type":784},"Start with four rapid fire straight punches",{"type":913,"content":1086},[1087],{"type":780,"content":1088},[1089],{"text":1090,"type":784},"Drive your lead knee into your opponent’s torso",{"type":913,"content":1092},[1093],{"type":780,"content":1094},[1095],{"text":1096,"type":784},"Push them off balance with a powerful front kick",{"type":913,"content":1098},[1099],{"type":780,"content":1100},[1101],{"text":930,"type":784},{"type":826,"attrs":1103,"content":1104},{"level":837},[1105],{"text":717,"type":784},{"type":910,"content":1107},[1108,1114,1120,1126,1132,1138],{"type":913,"content":1109},[1110],{"type":780,"content":1111},[1112],{"text":1113,"type":784},"Stand facing away from a sturdy surface, such as a low table or chair",{"type":913,"content":1115},[1116],{"type":780,"content":1117},[1118],{"text":1119,"type":784},"Carefully put your arms behind you and place the heel of your palm on the edge to support your upper body",{"type":913,"content":1121},[1122],{"type":780,"content":1123},[1124],{"text":1125,"type":784},"Extend your legs out in front of you so only your heels touch the floor, keeping your hips elevated",{"type":913,"content":1127},[1128],{"type":780,"content":1129},[1130],{"text":1131,"type":784},"Bend at the elbows to lower your body down as far as you can go",{"type":913,"content":1133},[1134],{"type":780,"content":1135},[1136],{"text":1137,"type":784},"Straighten your arms to slowly lift your body back up",{"type":913,"content":1139},[1140],{"type":780,"content":1141},[1142],{"text":930,"type":784},{"type":780,"content":1144},[1145],{"text":1146,"type":784},"* For an added challenge, alternate lifting one leg on each dip.",{"type":826,"attrs":1148,"content":1149},{"level":837},[1150],{"text":981,"type":784},{"type":826,"attrs":1152,"content":1153},{"level":837},[1154],{"text":986,"type":784},{"type":826,"attrs":1156,"content":1157},{"level":828},[1158],{"text":1159,"type":784},"Round 4",{"type":826,"attrs":1161,"content":1162},{"level":837},[1163],{"text":721,"type":784},{"type":780,"content":1165},[1166,1168,1174],{"text":1167,"type":784},"Finish off this final round with one of FightCamp Trainer Aaron Swenson’s ",{"text":1169,"type":784,"marks":1170},"Combos of the Week",[1171],{"type":792,"attrs":1172},{"href":1173,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://www.youtube.com/shorts/HwZXEZ-T3L8",{"text":1175,"type":784},"!",{"type":910,"content":1177},[1178,1184,1190,1196,1202],{"type":913,"content":1179},[1180],{"type":780,"content":1181},[1182],{"text":1183,"type":784},"Throw a jab punch to the face",{"type":913,"content":1185},[1186],{"type":780,"content":1187},[1188],{"text":1189,"type":784},"Follow with a lead kick",{"type":913,"content":1191},[1192],{"type":780,"content":1193},[1194],{"text":1195,"type":784},"Strike a rapid cross - rear hook (2 - 4) combo",{"type":913,"content":1197},[1198],{"type":780,"content":1199},[1200],{"text":1201,"type":784},"Finish them off by putting all your weight behind a rear kick",{"type":913,"content":1203},[1204],{"type":780,"content":1205},[1206],{"text":930,"type":784},{"type":780,"content":1208},[1209],{"text":1210,"type":784},"* Challenge your balance by adding some spin to your final rear kick!",{"type":826,"attrs":1212,"content":1213},{"level":837},[1214],{"text":725,"type":784},{"type":910,"content":1216},[1217,1223,1229,1235,1241,1247],{"type":913,"content":1218},[1219],{"type":780,"content":1220},[1221],{"text":1222,"type":784},"Start in a high plank position",{"type":913,"content":1224},[1225],{"type":780,"content":1226},[1227],{"text":1228,"type":784},"Bring your left knee forward to touch your right elbow",{"type":913,"content":1230},[1231],{"type":780,"content":1232},[1233],{"text":1234,"type":784},"Hold for 2-3 seconds",{"type":913,"content":1236},[1237],{"type":780,"content":1238},[1239],{"text":1240,"type":784},"Return to plank position",{"type":913,"content":1242},[1243],{"type":780,"content":1244},[1245],{"text":1246,"type":784},"Repeat with the right knee",{"type":913,"content":1248},[1249],{"type":780,"content":1250},[1251],{"text":1252,"type":784},"Continue alternating for 30 seconds",{"type":826,"attrs":1254,"content":1255},{"level":837},[1256],{"text":981,"type":784},{"type":826,"attrs":1258,"content":1259},{"level":837},[1260],{"text":986,"type":784},{"type":826,"attrs":1262,"content":1263},{"level":828},[1264],{"text":1265,"type":784},"Cool Down (1 minute)",{"type":826,"attrs":1267,"content":1268},{"level":837},[1269],{"text":729,"type":784},{"type":910,"content":1271},[1272,1278,1284,1290],{"type":913,"content":1273},[1274],{"type":780,"content":1275},[1276],{"text":1277,"type":784},"Bring your outstretched right arm across your chest",{"type":913,"content":1279},[1280],{"type":780,"content":1281},[1282],{"text":1283,"type":784},"Pull it close with your left arm, feeling the stretch in your right shoulder",{"type":913,"content":1285},[1286],{"type":780,"content":1287},[1288],{"text":1289,"type":784},"Hold for 15 seconds",{"type":913,"content":1291},[1292],{"type":780,"content":1293},[1294],{"text":1295,"type":784},"Switch to your left arm and hold for another 15 seconds",{"type":826,"attrs":1297,"content":1298},{"level":837},[1299],{"text":733,"type":784},{"type":910,"content":1301},[1302,1308,1322,1328],{"type":913,"content":1303},[1304],{"type":780,"content":1305},[1306],{"text":1307,"type":784},"Stand with your feet hip-width apart",{"type":913,"content":1309},[1310,1314],{"type":780,"content":1311},[1312],{"text":1313,"type":784},"Bend over at the hip and wrap your arms around the backs of your calves",{"type":910,"content":1315},[1316],{"type":913,"content":1317},[1318],{"type":780,"content":1319},[1320],{"text":1321,"type":784},"If this isn’t accessible to you, simply allow your body to hang and relax with your arms stretched down toward your toes",{"type":913,"content":1323},[1324],{"type":780,"content":1325},[1326],{"text":1327,"type":784},"Let your head and neck relax as you hug your legs and feel the stretch throughout your hamstrings, glutes, and back",{"type":913,"content":1329},[1330],{"type":780,"content":1331},[1332],{"text":1289,"type":784},{"type":826,"attrs":1334,"content":1335},{"level":837},[1336],{"text":737,"type":784},{"type":910,"content":1338},[1339,1345,1351,1357,1363,1369,1375,1380],{"type":913,"content":1340},[1341],{"type":780,"content":1342},[1343],{"text":1344,"type":784},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":913,"content":1346},[1347],{"type":780,"content":1348},[1349],{"text":1350,"type":784},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":913,"content":1352},[1353],{"type":780,"content":1354},[1355],{"text":1356,"type":784},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":913,"content":1358},[1359],{"type":780,"content":1360},[1361],{"text":1362,"type":784},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":913,"content":1364},[1365],{"type":780,"content":1366},[1367],{"text":1368,"type":784},"Spread through your collarbones",{"type":913,"content":1370},[1371],{"type":780,"content":1372},[1373],{"text":1374,"type":784},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":913,"content":1376},[1377],{"type":780,"content":1378},[1379],{"text":1289,"type":784},{"type":913,"content":1381},[1382],{"type":780,"content":1383},[1384],{"text":1385,"type":784},"Slowly release down to the mat",{"type":780,"content":1387},[1388,1390,1396,1398,1404,1406,1412],{"text":1389,"type":784},"Metabolic workouts are designed to be intense, so adding some ",{"text":1391,"type":784,"marks":1392},"yoga poses for boxers",[1393],{"type":792,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{"text":1397,"type":784}," to your cool down routine is great for releasing any remaining tension throughout your body. Be sure to ",{"text":1399,"type":784,"marks":1400},"nourish your body",[1401],{"type":792,"attrs":1402},{"href":1403,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-to-eat-after-a-boxing-workout/",{"text":1405,"type":784}," with plenty of ",{"text":1407,"type":784,"marks":1408},"lean protein",[1409],{"type":792,"attrs":1410},{"href":1411,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1413,"type":784}," to help your muscles repair and rebuild even stronger. Remember, a critical component to boosting your body’s metabolism is feeding it the right fuel!",{"type":780,"content":1415},[1416,1418,1424,1426,1432,1434,1440],{"text":1417,"type":784},"For more boxing and kickboxing drills, strength training, and tips, download the FightCamp ",{"text":1419,"type":784,"marks":1420},"App",[1421],{"type":792,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1425,"type":784}," and enjoy our ",{"text":1427,"type":784,"marks":1428},"library of free workouts",[1429],{"type":792,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://joinfightcamp.com/workouts",{"text":1433,"type":784},". If you’re ready to really crush your fitness goals, get support from a team of professional fighters through the ",{"text":1435,"type":784,"marks":1436},"FightCamp at-home boxing program",[1437],{"type":792,"attrs":1438},{"href":1439,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1441,"type":784},".",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1443,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1448,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1444,"component":118,"meta_info":1445,"meta_title":7,"block_image":1446,"cover_image":1447,"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},[],[],"2022-01-17 00:00","article",{"_uid":1453,"title":657,"plugin":43,"description":1454},"899989d4-8839-4d81-8d80-9305aabd21ec","FIRE UP your metabolism with the combined benefits of cardio and strength training in this metabolic conditioning workout for kickboxers.",{"id":1456,"alt":657,"name":7,"focus":48,"title":657,"filename":1457,"copyright":7,"fieldtype":50},3572809,"https://a.storyblok.com/f/115220/2400x990/06cadd3638/metabolic-conditioning-workout-for-kickboxers.png","metabolic-conditioning-workout-for-kickboxers","blogs/metabolic-conditioning-workout-for-kickboxers",-3130,[1462],"featured",60887917,"49a50aed-acd8-4d18-8d5a-008941d3dd9d","2022-01-17T02:25:00.000Z","training/{{story.slug}}",[],["Reactive",1469],[1470,1667,1898,2320,2734,2883],{"name":1471,"created_at":1472,"published_at":1473,"updated_at":1474,"id":1475,"uuid":1476,"content":1477,"slug":1660,"full_slug":1661,"sort_by_date":48,"position":1662,"tag_list":1663,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":1664,"first_published_at":1665,"release_id":48,"lang":60,"path":1466,"alternates":1666,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1478,"faqs":1479,"title":1496,"topic":1497,"author":1512,"content":1513,"category":1641,"schedule":1649,"component":1451,"meta_info":1650,"cover_image":1654,"description":1658,"contributors":1659},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1480,1484,1488,1492],{"_uid":1481,"answer":1482,"question":1483,"component":669},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1485,"answer":1486,"question":1487,"component":669},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1489,"answer":1490,"question":1491,"component":669},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1493,"answer":1494,"question":1495,"component":669},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1498,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1510,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1511,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1499,"component":39,"meta_info":1507,"block_image":1508,"cover_image":1509,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1500,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1505,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1506,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1501,"component":118,"meta_info":1502,"meta_title":7,"block_image":1503,"cover_image":1504,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":777,"content":1514},[1515,1528,1532,1545,1558,1562,1571,1575,1579,1588,1601,1606,1619,1624,1637],{"type":780,"content":1516},[1517,1519,1526],{"text":1518,"type":784},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1520,"type":784,"marks":1521},"Muhammad Ali",[1522],{"type":792,"attrs":1523},{"href":1524,"uuid":48,"anchor":48,"custom":1525,"target":795,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1527,"type":784}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":826,"attrs":1529,"content":1530},{"level":828},[1531],{"text":1487,"type":784},{"type":1533,"attrs":1534},"blok",{"id":1535,"body":1536},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1537],{"url":7,"_uid":1538,"image":1539,"component":1543,"copyright_details":1544},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1540,"alt":1541,"name":7,"focus":7,"title":1541,"filename":1542,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png","content_image",[],{"type":780,"content":1546},[1547,1549,1556],{"text":1548,"type":784},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1550,"type":784,"marks":1551},"Manny Pacquiao",[1552],{"type":792,"attrs":1553},{"href":1554,"uuid":48,"anchor":48,"custom":1555,"target":795,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1557,"type":784},". His punches have great technique and flow well, naturally building momentum.",{"type":826,"attrs":1559,"content":1560},{"level":828},[1561],{"text":1491,"type":784},{"type":1533,"attrs":1563},{"id":1535,"body":1564},[1565],{"url":7,"_uid":1566,"image":1567,"component":1543,"copyright_details":1570},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1568,"alt":1541,"name":7,"focus":7,"title":1541,"filename":1569,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":780,"content":1572},[1573],{"text":1574,"type":784},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":826,"attrs":1576,"content":1577},{"level":828},[1578],{"text":1495,"type":784},{"type":1533,"attrs":1580},{"id":1535,"body":1581},[1582],{"url":7,"_uid":1583,"image":1584,"component":1543,"copyright_details":1587},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1585,"alt":1541,"name":7,"focus":7,"title":1541,"filename":1586,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":780,"content":1589},[1590,1592,1599],{"text":1591,"type":784},"In boxing movies, you will often hear boxers ‘",{"text":1593,"type":784,"marks":1594},"hiss",[1595],{"type":792,"attrs":1596},{"href":1597,"uuid":48,"anchor":48,"custom":1598,"target":795,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1600,"type":784},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":826,"attrs":1602,"content":1603},{"level":828},[1604],{"text":1605,"type":784},"The Takeaway",{"type":780,"content":1607},[1608,1610,1617],{"text":1609,"type":784},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1611,"type":784,"marks":1612},"breathing",[1613],{"type":792,"attrs":1614},{"href":1615,"uuid":48,"anchor":48,"custom":1616,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1618,"type":784}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":826,"attrs":1620,"content":1621},{"level":828},[1622],{"text":1623,"type":784},"Train Like a Fighter",{"type":780,"content":1625},[1626,1628,1635],{"text":1627,"type":784},"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":1629,"type":784,"marks":1630},"FightCamp",[1631],{"type":792,"attrs":1632},{"href":1633,"uuid":48,"anchor":48,"custom":1634,"target":795,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1636,"type":784}," 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":780,"content":1638},[1639],{"text":1640,"type":784},"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":1642,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1647,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1648,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1643,"component":118,"meta_info":1644,"meta_title":7,"block_image":1645,"cover_image":1646,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1651,"title":1652,"plugin":43,"description":1653},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1655,"alt":1656,"name":7,"focus":7,"title":1656,"filename":1657,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1462],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1668,"created_at":1669,"published_at":1670,"updated_at":1671,"id":1672,"uuid":1673,"content":1674,"slug":1891,"full_slug":1892,"sort_by_date":48,"position":1893,"tag_list":1894,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":1895,"first_published_at":1896,"release_id":48,"lang":60,"path":1466,"alternates":1897,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1675,"faqs":1676,"title":1668,"topic":1693,"author":1708,"content":1709,"category":1875,"schedule":1883,"component":1451,"meta_info":1884,"cover_image":1887,"description":1886,"contributors":1890},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1677,1681,1685,1689],{"_uid":1678,"answer":1679,"question":1680,"component":669},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1682,"answer":1683,"question":1684,"component":669},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1686,"answer":1687,"question":1688,"component":669},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1690,"answer":1691,"question":1692,"component":669},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1694,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1706,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1695,"component":39,"meta_info":1703,"block_image":1704,"cover_image":1705,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1697,"component":118,"meta_info":1698,"meta_title":7,"block_image":1699,"cover_image":1700,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":777,"content":1710},[1711,1724,1737,1742,1746,1757,1761,1766,1770,1774,1781,1791,1804,1809,1820,1823,1833,1834,1839,1852,1863,1872],{"type":780,"content":1712},[1713,1715,1722],{"text":1714,"type":784},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1716,"type":784,"marks":1717},"Aaron Swenson",[1718],{"type":792,"attrs":1719},{"href":1720,"uuid":48,"anchor":48,"custom":1721,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1723,"type":784}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1533,"attrs":1725},{"id":1726,"body":1727},"0a18151c-90cf-40c6-926a-b258a15847a9",[1728],{"_uid":1729,"link":1730,"image":1732,"title":1734,"component":1736},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1731,"linktype":13,"fieldtype":14,"cached_url":1731},"https://youtu.be/oMc52QTWo1A",{"id":1733,"alt":1734,"name":7,"focus":48,"title":1734,"filename":1735,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":826,"attrs":1738,"content":1739},{"level":828},[1740],{"text":1741,"type":784},"The Rebellious Age",{"type":780,"content":1743},[1744],{"text":1745,"type":784},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1533,"attrs":1747},{"id":1726,"body":1748},[1749],{"url":1750,"_uid":1752,"image":1753,"component":1543,"copyright_details":1756},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1754,"alt":1716,"name":7,"focus":48,"title":1716,"filename":1755,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":780,"content":1758},[1759],{"text":1760,"type":784},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":826,"attrs":1762,"content":1763},{"level":828},[1764],{"text":1765,"type":784},"It’s Time To Spar",{"type":780,"content":1767},[1768],{"text":1769,"type":784},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":780,"content":1771},[1772],{"text":1773,"type":784},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":826,"attrs":1775,"content":1776},{"level":828},[1777,1779],{"text":1778,"type":784},"Humbling Experience and A New Life Path",{"type":1780},"hard_break",{"type":1533,"attrs":1782},{"id":1726,"body":1783},[1784],{"url":1785,"_uid":1786,"image":1787,"component":1543,"copyright_details":1790},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1788,"alt":1716,"name":7,"focus":48,"title":1716,"filename":1789,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":780,"content":1792},[1793,1795,1802],{"text":1794,"type":784},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1796,"type":784,"marks":1797},"body shot",[1798],{"type":792,"attrs":1799},{"href":1800,"uuid":48,"anchor":48,"custom":1801,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1803,"type":784}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":826,"attrs":1805,"content":1806},{"level":828},[1807,1808],{"text":1692,"type":784},{"type":1780},{"type":1533,"attrs":1810},{"id":1726,"body":1811},[1812],{"url":1813,"_uid":1814,"image":1815,"component":1543,"copyright_details":1819},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1816,"alt":1817,"name":7,"focus":48,"title":1817,"filename":1818,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":780,"content":1821},[1822],{"text":1691,"type":784},{"type":1533,"attrs":1824},{"id":1825,"body":1826},"ce079800-7842-415f-8625-1c76bcc86c9f",[1827],{"_uid":1828,"text":1829,"image":1830,"author":1831,"component":1832},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":780},{"type":826,"attrs":1835,"content":1836},{"level":828},[1837],{"text":1838,"type":784},"Inspirational FightCamp Trainers",{"type":780,"content":1840},[1841,1843,1850],{"text":1842,"type":784},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1844,"type":784,"marks":1845},"FightCamp Trainers",[1846],{"type":792,"attrs":1847},{"href":1848,"uuid":48,"anchor":48,"custom":1849,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1851,"type":784}," have you covered.",{"type":1533,"attrs":1853},{"id":1726,"body":1854},[1855],{"url":1856,"_uid":1857,"image":1858,"component":1543,"copyright_details":1862},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1859,"alt":1860,"name":7,"focus":48,"title":1860,"filename":1861,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":780,"content":1864},[1865,1866,1871],{"text":1627,"type":784},{"text":1629,"type":784,"marks":1867},[1868],{"type":792,"attrs":1869},{"href":1633,"uuid":48,"anchor":48,"custom":1870,"target":795,"linktype":13},{},{"text":1636,"type":784},{"type":780,"content":1873},[1874],{"text":1640,"type":784},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1876,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1881,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1882,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1877,"component":118,"meta_info":1878,"meta_title":7,"block_image":1879,"cover_image":1880,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1885,"title":1668,"plugin":43,"description":1886},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1888,"alt":1668,"name":7,"focus":48,"title":1668,"filename":1889,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1462],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1899,"created_at":1900,"published_at":1901,"updated_at":1902,"id":1903,"uuid":1904,"content":1905,"slug":2313,"full_slug":2314,"sort_by_date":48,"position":2315,"tag_list":2316,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":2317,"first_published_at":2318,"release_id":48,"lang":60,"path":1466,"alternates":2319,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1906,"faqs":1907,"title":1899,"topic":1928,"author":1943,"content":1944,"category":2297,"schedule":2305,"component":1451,"meta_info":2306,"cover_image":2309,"description":2308,"contributors":2312},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1908,1912,1916,1920,1924],{"_uid":1909,"answer":1910,"question":1911,"component":669},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1913,"answer":1914,"question":1915,"component":669},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1917,"answer":1918,"question":1919,"component":669},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1921,"answer":1922,"question":1923,"component":669},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1925,"answer":1926,"question":1927,"component":669},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1929,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1941,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1942,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1930,"component":39,"meta_info":1938,"block_image":1939,"cover_image":1940,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1931,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1936,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1937,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1932,"component":118,"meta_info":1933,"meta_title":7,"block_image":1934,"cover_image":1935,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":777,"content":1945},[1946,1950,1953,1965,1970,1975,2040,2045,2071,2076,2080,2085,2093,2105,2110,2121,2126,2137,2142,2153,2158,2170,2175,2186,2191,2211,2216,2221,2241,2246,2265,2270,2283,2287],{"type":780,"content":1947},[1948],{"text":1949,"type":784},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":780,"content":1951},[1952],{"text":1910,"type":784},{"type":1533,"attrs":1954},{"id":1955,"body":1956},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1957],{"_uid":1958,"link":1959,"image":1961,"title":1963,"component":1736},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1960,"linktype":13,"fieldtype":14,"cached_url":1960},"https://pin.it/2zdpNMs",{"id":1962,"alt":1963,"name":7,"focus":48,"title":1963,"filename":1964,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":826,"attrs":1966,"content":1967},{"level":828},[1968],{"text":1969,"type":784},"Top Rock Step-By-Step",{"type":826,"attrs":1971,"content":1972},{"level":837},[1973],{"text":1974,"type":784},"The Feet",{"type":910,"content":1976},[1977,1983,2003,2009,2028,2034],{"type":913,"content":1978},[1979],{"type":780,"content":1980},[1981],{"text":1982,"type":784},"Begin by starting in an athletic stance on the balls of your feet",{"type":913,"content":1984},[1985,1989],{"type":780,"content":1986},[1987],{"text":1988,"type":784},"To start, being by doing a “step out”",{"type":910,"content":1990},[1991,1997],{"type":913,"content":1992},[1993],{"type":780,"content":1994},[1995],{"text":1996,"type":784},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":913,"content":1998},[1999],{"type":780,"content":2000},[2001],{"text":2002,"type":784},"Pause for a half-second",{"type":913,"content":2004},[2005],{"type":780,"content":2006},[2007],{"text":2008,"type":784},"Return to the starting stance by performing a slight hop backward",{"type":913,"content":2010},[2011,2015],{"type":780,"content":2012},[2013],{"text":2014,"type":784},"Once returned, perform the opposite foot “step out”",{"type":910,"content":2016},[2017,2023],{"type":913,"content":2018},[2019],{"type":780,"content":2020},[2021],{"text":2022,"type":784},"Make sure the step out is in front of the opposite foot and crosses over",{"type":913,"content":2024},[2025],{"type":780,"content":2026},[2027],{"text":2002,"type":784},{"type":913,"content":2029},[2030],{"type":780,"content":2031},[2032],{"text":2033,"type":784},"Hop back to the starting position",{"type":913,"content":2035},[2036],{"type":780,"content":2037},[2038],{"text":2039,"type":784},"Continue Top Rocking for the remainder of the set",{"type":826,"attrs":2041,"content":2042},{"level":837},[2043],{"text":2044,"type":784},"The Arms",{"type":910,"content":2046},[2047,2053,2059,2065],{"type":913,"content":2048},[2049],{"type":780,"content":2050},[2051],{"text":2052,"type":784},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":913,"content":2054},[2055],{"type":780,"content":2056},[2057],{"text":2058,"type":784},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":913,"content":2060},[2061],{"type":780,"content":2062},[2063],{"text":2064,"type":784},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":913,"content":2066},[2067],{"type":780,"content":2068},[2069],{"text":2070,"type":784},"Continue using this arm motion to help with rhythm and balance",{"type":826,"attrs":2072,"content":2073},{"level":828},[2074],{"text":2075,"type":784},"Movement Key Points",{"type":780,"content":2077},[2078],{"text":2079,"type":784},"Here are some key things to focus on while performing the Top Rock:",{"type":826,"attrs":2081,"content":2082},{"level":837},[2083],{"text":2084,"type":784},"Start by swinging your arms",{"type":910,"content":2086},[2087],{"type":913,"content":2088},[2089],{"type":780,"content":2090},[2091],{"text":2092,"type":784},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1533,"attrs":2094},{"id":2095,"body":2096},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2097],{"url":2098,"_uid":2099,"image":2100,"component":1543,"copyright_details":2104},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2101,"alt":2102,"name":7,"focus":48,"title":2102,"filename":2103,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":826,"attrs":2106,"content":2107},{"level":837},[2108],{"text":2109,"type":784},"On each hop back, your arms should cross in front of your chest",{"type":1533,"attrs":2111},{"id":2095,"body":2112},[2113],{"url":2114,"_uid":2115,"image":2116,"component":1543,"copyright_details":2120},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2117,"alt":2118,"name":7,"focus":48,"title":2118,"filename":2119,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":826,"attrs":2122,"content":2123},{"level":837},[2124],{"text":2125,"type":784},"One foot should cross at a time",{"type":1533,"attrs":2127},{"id":2095,"body":2128},[2129],{"url":2130,"_uid":2131,"image":2132,"component":1543,"copyright_details":2136},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2133,"alt":2134,"name":7,"focus":48,"title":2134,"filename":2135,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":826,"attrs":2138,"content":2139},{"level":837},[2140],{"text":2141,"type":784},"Perform the movement by staying on the balls of your feet",{"type":1533,"attrs":2143},{"id":2095,"body":2144},[2145],{"url":2146,"_uid":2147,"image":2148,"component":1543,"copyright_details":2152},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2149,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2151,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":826,"attrs":2154,"content":2155},{"level":837},[2156],{"text":2157,"type":784},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1533,"attrs":2159},{"id":2160,"body":2161},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2162],{"url":2163,"_uid":2164,"image":2165,"component":1543,"copyright_details":2169},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2166,"alt":2167,"name":7,"focus":48,"title":2167,"filename":2168,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":826,"attrs":2171,"content":2172},{"level":837},[2173],{"text":2174,"type":784},"Stay loose and have fun!",{"type":1533,"attrs":2176},{"id":2095,"body":2177},[2178],{"url":2179,"_uid":2180,"image":2181,"component":1543,"copyright_details":2185},{"id":7,"url":7,"linktype":1751,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2182,"alt":2183,"name":7,"focus":48,"title":2183,"filename":2184,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":826,"attrs":2187,"content":2188},{"level":828},[2189],{"text":2190,"type":784},"Muscles Used",{"type":910,"content":2192},[2193,2199,2205],{"type":913,"content":2194},[2195],{"type":780,"content":2196},[2197],{"text":2198,"type":784},"Deltoids",{"type":913,"content":2200},[2201],{"type":780,"content":2202},[2203],{"text":2204,"type":784},"Core",{"type":913,"content":2206},[2207],{"type":780,"content":2208},[2209],{"text":2210,"type":784},"Calves",{"type":826,"attrs":2212,"content":2213},{"level":828},[2214],{"text":2215,"type":784},"Application",{"type":826,"attrs":2217,"content":2218},{"level":837},[2219],{"text":2220,"type":784},"For Sets",{"type":910,"content":2222},[2223,2229,2235],{"type":913,"content":2224},[2225],{"type":780,"content":2226},[2227],{"text":2228,"type":784},"Perform 3-6 sets",{"type":913,"content":2230},[2231],{"type":780,"content":2232},[2233],{"text":2234,"type":784},"12-20 repetitions each way",{"type":913,"content":2236},[2237],{"type":780,"content":2238},[2239],{"text":2240,"type":784},"Rest 30-45 seconds between sets",{"type":826,"attrs":2242,"content":2243},{"level":837},[2244],{"text":2245,"type":784},"For Time",{"type":910,"content":2247},[2248,2253,2259],{"type":913,"content":2249},[2250],{"type":780,"content":2251},[2252],{"text":2228,"type":784},{"type":913,"content":2254},[2255],{"type":780,"content":2256},[2257],{"text":2258,"type":784},"Perform for 30-90 seconds",{"type":913,"content":2260},[2261],{"type":780,"content":2262},[2263],{"text":2264,"type":784},"Rest 45-60 seconds between sets",{"type":826,"attrs":2266,"content":2267},{"level":828},[2268],{"text":2269,"type":784},"Dance Moves For Boxers",{"type":780,"content":2271},[2272,2274,2281],{"text":2273,"type":784},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2275,"type":784,"marks":2276},"Flo Master",[2277],{"type":792,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"custom":2280,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2282,"type":784},". ",{"type":826,"attrs":2284,"content":2285},{"level":828},[2286],{"text":1623,"type":784},{"type":780,"content":2288},[2289,2290,2295],{"text":1627,"type":784},{"text":1629,"type":784,"marks":2291},[2292],{"type":792,"attrs":2293},{"href":1633,"uuid":48,"anchor":48,"custom":2294,"target":795,"linktype":13},{},{"text":2296,"type":784}," 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":2298,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2303,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2299,"component":118,"meta_info":2300,"meta_title":7,"block_image":2301,"cover_image":2302,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2307,"title":1899,"plugin":43,"description":2308},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2310,"alt":1899,"name":7,"focus":48,"title":1899,"filename":2311,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1462],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2321,"created_at":2322,"published_at":2323,"updated_at":2324,"id":2325,"uuid":2326,"content":2327,"slug":2727,"full_slug":2728,"sort_by_date":48,"position":2729,"tag_list":2730,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":2731,"first_published_at":2732,"release_id":48,"lang":60,"path":1466,"alternates":2733,"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":2328,"faqs":2329,"title":2321,"topic":2334,"author":2349,"content":2350,"category":2708,"schedule":2716,"component":1451,"meta_info":2717,"cover_image":2721,"description":2725,"contributors":2726},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2330],{"_uid":2331,"answer":2332,"question":2333,"component":669},"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":2335,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2347,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2348,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2336,"component":39,"meta_info":2344,"block_image":2345,"cover_image":2346,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2337,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2342,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2343,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2338,"component":118,"meta_info":2339,"meta_title":7,"block_image":2340,"cover_image":2341,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":777,"content":2351},[2352,2356,2360,2364,2377,2409,2413,2418,2422,2426,2431,2435,2455,2460,2464,2490,2494,2499,2503,2523,2528,2532,2552,2557,2561,2592,2597,2600,2620,2625,2629,2649,2654,2658,2678,2691,2696,2705],{"type":780,"content":2353},[2354],{"text":2355,"type":784},"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":780,"content":2357},[2358],{"text":2359,"type":784},"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":780,"content":2361},[2362],{"text":2363,"type":784},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":780,"content":2365},[2366,2368,2375],{"text":2367,"type":784},"With consistent resistance training and ",{"text":2369,"type":784,"marks":2370},"healthy nutrition",[2371],{"type":792,"attrs":2372},{"href":2373,"uuid":48,"anchor":48,"custom":2374,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2376,"type":784},", women can develop strong arm muscles that will empower you to:",{"type":910,"content":2378},[2379,2385,2391,2397,2403],{"type":913,"content":2380},[2381],{"type":780,"content":2382},[2383],{"text":2384,"type":784},"Throw a solid punch",{"type":913,"content":2386},[2387],{"type":780,"content":2388},[2389],{"text":2390,"type":784},"Carry your kids or fur babies",{"type":913,"content":2392},[2393],{"type":780,"content":2394},[2395],{"text":2396,"type":784},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":913,"content":2398},[2399],{"type":780,"content":2400},[2401],{"text":2402,"type":784},"Feel confident in every tank top and sleeveless dress",{"type":913,"content":2404},[2405],{"type":780,"content":2406},[2407],{"text":2408,"type":784},"Haul all those bags from the car to the house in one trip ",{"type":780,"content":2410},[2411],{"text":2412,"type":784},"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":826,"attrs":2414,"content":2415},{"level":828},[2416],{"text":2417,"type":784},"Arm Exercises for Women",{"type":780,"content":2419},[2420],{"text":2421,"type":784},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":780,"content":2423},[2424],{"text":2425,"type":784},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":826,"attrs":2427,"content":2428},{"level":837},[2429],{"text":2430,"type":784},"1. Plank With Bicep Curl",{"type":780,"content":2432},[2433],{"text":2434,"type":784},"Target Muscles: Biceps & Core",{"type":910,"content":2436},[2437,2443,2449],{"type":913,"content":2438},[2439],{"type":780,"content":2440},[2441],{"text":2442,"type":784},"Begin in plank position, holding two dumbbells on the floor",{"type":913,"content":2444},[2445],{"type":780,"content":2446},[2447],{"text":2448,"type":784},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":913,"content":2450},[2451],{"type":780,"content":2452},[2453],{"text":2454,"type":784},"Maintain plank position and repeat with the other arm",{"type":826,"attrs":2456,"content":2457},{"level":837},[2458],{"text":2459,"type":784},"2. Overhead Tricep Extension",{"type":780,"content":2461},[2462],{"text":2463,"type":784},"Target Muscles: Triceps",{"type":910,"content":2465},[2466,2472,2478,2484],{"type":913,"content":2467},[2468],{"type":780,"content":2469},[2470],{"text":2471,"type":784},"Hold the weight overhead with both hands",{"type":913,"content":2473},[2474],{"type":780,"content":2475},[2476],{"text":2477,"type":784},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":913,"content":2479},[2480],{"type":780,"content":2481},[2482],{"text":2483,"type":784},"Straighten your elbows and extend the weight overhead",{"type":913,"content":2485},[2486],{"type":780,"content":2487},[2488],{"text":2489,"type":784},"Hold the fully extended position for a moment, then repeat slowly",{"type":780,"content":2491},[2492],{"text":2493,"type":784},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":826,"attrs":2495,"content":2496},{"level":837},[2497],{"text":2498,"type":784},"3. Upright Row ",{"type":780,"content":2500},[2501],{"text":2502,"type":784},"Target Muscles: Traps & Deltoids",{"type":910,"content":2504},[2505,2511,2517],{"type":913,"content":2506},[2507],{"type":780,"content":2508},[2509],{"text":2510,"type":784},"Begin standing with your feet hip-width apart",{"type":913,"content":2512},[2513],{"type":780,"content":2514},[2515],{"text":2516,"type":784},"Lift your barbell or dumbbells straight up toward your chin",{"type":913,"content":2518},[2519],{"type":780,"content":2520},[2521],{"text":2522,"type":784},"Pause at the top of the lift, lower, and repeat",{"type":826,"attrs":2524,"content":2525},{"level":837},[2526],{"text":2527,"type":784},"4. Lateral Arm Raise",{"type":780,"content":2529},[2530],{"text":2531,"type":784},"Target Muscles: Triceps & Shoulders",{"type":910,"content":2533},[2534,2540,2546],{"type":913,"content":2535},[2536],{"type":780,"content":2537},[2538],{"text":2539,"type":784},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":913,"content":2541},[2542],{"type":780,"content":2543},[2544],{"text":2545,"type":784},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":913,"content":2547},[2548],{"type":780,"content":2549},[2550],{"text":2551,"type":784},"Lower and repeat",{"type":826,"attrs":2553,"content":2554},{"level":837},[2555],{"text":2556,"type":784},"5. Dumbbell Bench Press",{"type":780,"content":2558},[2559],{"text":2560,"type":784},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":910,"content":2562},[2563,2569,2575,2586],{"type":913,"content":2564},[2565],{"type":780,"content":2566},[2567],{"text":2568,"type":784},"Begin laying on a bench with your feet flat on the floor",{"type":913,"content":2570},[2571],{"type":780,"content":2572},[2573],{"text":2574,"type":784},"Lift the dumbbells to chest height, with your hands facing forward",{"type":913,"content":2576},[2577],{"type":780,"content":2578},[2579,2581],{"text":2580,"type":784},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2582,"type":784,"marks":2583},"(don’t let the dumbbells touch)",[2584],{"type":2585},"italic",{"type":913,"content":2587},[2588],{"type":780,"content":2589},[2590],{"text":2591,"type":784},"Lower your arms and repeat",{"type":826,"attrs":2593,"content":2594},{"level":837},[2595],{"text":2596,"type":784},"6. Tricep Dips",{"type":780,"content":2598},[2599],{"text":2463,"type":784},{"type":910,"content":2601},[2602,2608,2614],{"type":913,"content":2603},[2604],{"type":780,"content":2605},[2606],{"text":2607,"type":784},"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":913,"content":2609},[2610],{"type":780,"content":2611},[2612],{"text":2613,"type":784},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":913,"content":2615},[2616],{"type":780,"content":2617},[2618],{"text":2619,"type":784},"Push yourself back up until your arms are almost straight, and repeat",{"type":826,"attrs":2621,"content":2622},{"level":837},[2623],{"text":2624,"type":784},"7. Decline Push-Up",{"type":780,"content":2626},[2627],{"text":2628,"type":784},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":910,"content":2630},[2631,2637,2643],{"type":913,"content":2632},[2633],{"type":780,"content":2634},[2635],{"text":2636,"type":784},"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":913,"content":2638},[2639],{"type":780,"content":2640},[2641],{"text":2642,"type":784},"Brace your core and glutes, and lower yourself down into a push-up",{"type":913,"content":2644},[2645],{"type":780,"content":2646},[2647],{"text":2648,"type":784},"Extend your elbows to push yourself up, and repeat",{"type":826,"attrs":2650,"content":2651},{"level":837},[2652],{"text":2653,"type":784},"8. Diamond Push-Up",{"type":780,"content":2655},[2656],{"text":2657,"type":784},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":910,"content":2659},[2660,2666,2672],{"type":913,"content":2661},[2662],{"type":780,"content":2663},[2664],{"text":2665,"type":784},"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":913,"content":2667},[2668],{"type":780,"content":2669},[2670],{"text":2671,"type":784},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":913,"content":2673},[2674],{"type":780,"content":2675},[2676],{"text":2677,"type":784},"Push yourself back up and repeat",{"type":780,"content":2679},[2680,2682,2689],{"text":2681,"type":784},"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":2683,"type":784,"marks":2684},"FightCamp Community",[2685],{"type":792,"attrs":2686},{"href":2687,"uuid":48,"anchor":48,"custom":2688,"target":795,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2690,"type":784}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":826,"attrs":2692,"content":2693},{"level":828},[2694],{"text":2695,"type":784},"Train Like a Woman",{"type":780,"content":2697},[2698,2699,2704],{"text":1627,"type":784},{"text":1629,"type":784,"marks":2700},[2701],{"type":792,"attrs":2702},{"href":1633,"uuid":48,"anchor":48,"custom":2703,"target":795,"linktype":13},{},{"text":1636,"type":784},{"type":780,"content":2706},[2707],{"text":1640,"type":784},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2709,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2714,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2715,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2710,"component":118,"meta_info":2711,"meta_title":7,"block_image":2712,"cover_image":2713,"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":2718,"title":2719,"plugin":43,"description":2720},"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":2722,"alt":2723,"name":7,"focus":7,"title":2723,"filename":2724,"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,[1462],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2735,"created_at":2736,"published_at":2737,"updated_at":2738,"id":2739,"uuid":2740,"content":2741,"slug":2877,"full_slug":2878,"sort_by_date":48,"position":2879,"tag_list":2880,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":2881,"first_published_at":2737,"release_id":48,"lang":60,"path":1466,"alternates":2882,"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":2742,"faqs":2743,"title":2735,"topic":2760,"author":1512,"content":2775,"category":2861,"schedule":2869,"component":1451,"meta_info":2870,"cover_image":2873,"description":2872,"contributors":2876},"96d7fcda-e3db-4f35-935d-fd195032b834",[2744,2748,2752,2756],{"_uid":2745,"answer":2746,"question":2747,"component":669},"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":2749,"answer":2750,"question":2751,"component":669},"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":2753,"answer":2754,"question":2755,"component":669},"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":2757,"answer":2758,"question":2759,"component":669},"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":2761,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2773,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2774,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2762,"component":39,"meta_info":2770,"block_image":2771,"cover_image":2772,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2763,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2768,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2769,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2764,"component":118,"meta_info":2765,"meta_title":7,"block_image":2766,"cover_image":2767,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":777,"content":2776},[2777,2798,2803,2806,2811,2814,2819,2841,2845,2849,2858],{"type":780,"content":2778},[2779,2781,2788,2789,2796],{"text":2780,"type":784},"Boxing is a sport about ",{"text":2782,"type":784,"marks":2783},"range",[2784],{"type":792,"attrs":2785},{"href":2786,"uuid":48,"anchor":48,"custom":2787,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":797,"type":784},{"text":2790,"type":784,"marks":2791},"distance",[2792],{"type":792,"attrs":2793},{"href":2794,"uuid":48,"anchor":48,"custom":2795,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2797,"type":784},", 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":826,"attrs":2799,"content":2800},{"level":828},[2801],{"text":2802,"type":784},"Step Behind The Jab",{"type":780,"content":2804},[2805],{"text":2750,"type":784},{"type":826,"attrs":2807,"content":2808},{"level":828},[2809],{"text":2810,"type":784},"Front Foot Defense",{"type":780,"content":2812},[2813],{"text":2754,"type":784},{"type":826,"attrs":2815,"content":2816},{"level":828},[2817],{"text":2818,"type":784},"Cutting Off The Ring",{"type":780,"content":2820},[2821,2823,2830,2832,2839],{"text":2822,"type":784},"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":2824,"type":784,"marks":2825},"outside fighter",[2826],{"type":792,"attrs":2827},{"href":2828,"uuid":48,"anchor":48,"custom":2829,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2831,"type":784},". 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":2833,"type":784,"marks":2834},"jab",[2835],{"type":792,"attrs":2836},{"href":2837,"uuid":48,"anchor":48,"custom":2838,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2840,"type":784}," 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":826,"attrs":2842,"content":2843},{"level":828},[2844],{"text":1605,"type":784},{"type":780,"content":2846},[2847],{"text":2848,"type":784},"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":780,"content":2850},[2851,2852,2857],{"text":1627,"type":784},{"text":1629,"type":784,"marks":2853},[2854],{"type":792,"attrs":2855},{"href":1633,"uuid":48,"anchor":48,"custom":2856,"target":795,"linktype":13},{},{"text":1636,"type":784},{"type":780,"content":2859},[2860],{"text":1640,"type":784},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2862,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2867,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2863,"component":118,"meta_info":2864,"meta_title":7,"block_image":2865,"cover_image":2866,"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":2871,"title":2735,"plugin":43,"description":2872},"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":2874,"alt":2735,"name":7,"focus":48,"title":2735,"filename":2875,"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,[1462],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2884,"created_at":2885,"published_at":2886,"updated_at":2887,"id":2888,"uuid":2889,"content":2890,"slug":3050,"full_slug":3051,"sort_by_date":48,"position":3052,"tag_list":3053,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":3054,"first_published_at":2886,"release_id":48,"lang":60,"path":1466,"alternates":3055,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2891,"faqs":2892,"title":2884,"topic":2909,"author":1512,"content":2924,"category":3032,"schedule":2716,"component":1451,"meta_info":3040,"cover_image":3044,"description":3048,"contributors":3049},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2893,2897,2901,2905],{"_uid":2894,"answer":2895,"question":2896,"component":669},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2898,"answer":2899,"question":2900,"component":669},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2902,"answer":2903,"question":2904,"component":669},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2906,"answer":2907,"question":2908,"component":669},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2910,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2922,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2923,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2911,"component":39,"meta_info":2919,"block_image":2920,"cover_image":2921,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2912,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2917,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2918,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2913,"component":118,"meta_info":2914,"meta_title":7,"block_image":2915,"cover_image":2916,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":777,"content":2925},[2926,2930,2935,2954,2959,2963,2968,2971,2976,2988,2993,3006,3011,3015,3019,3029],{"type":780,"content":2927},[2928],{"text":2929,"type":784},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":826,"attrs":2931,"content":2932},{"level":828},[2933],{"text":2934,"type":784},"Practice, Practice, Practice",{"type":780,"content":2936},[2937,2939,2943,2945,2952],{"text":2938,"type":784},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2940,"type":784,"marks":2941},"always",[2942],{"type":2585},{"text":2944,"type":784}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2946,"type":784,"marks":2947},"mirror",[2948],{"type":792,"attrs":2949},{"href":2950,"uuid":48,"anchor":48,"custom":2951,"target":795,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2953,"type":784}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":826,"attrs":2955,"content":2956},{"level":837},[2957],{"text":2958,"type":784},"Shoulder Touch Drill",{"type":780,"content":2960},[2961],{"text":2962,"type":784},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":826,"attrs":2964,"content":2965},{"level":837},[2966],{"text":2967,"type":784},"Cobra Bag",{"type":780,"content":2969},[2970],{"text":2899,"type":784},{"type":826,"attrs":2972,"content":2973},{"level":837},[2974],{"text":2975,"type":784},"Sparring",{"type":780,"content":2977},[2978,2980,2986],{"text":2979,"type":784},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2975,"type":784,"marks":2981},[2982],{"type":792,"attrs":2983},{"href":2984,"uuid":48,"anchor":48,"custom":2985,"target":795,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2987,"type":784}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":826,"attrs":2989,"content":2990},{"level":837},[2991],{"text":2992,"type":784},"“Free flow” mitt work",{"type":780,"content":2994},[2995,2997,3004],{"text":2996,"type":784},"Free flow ",{"text":2998,"type":784,"marks":2999},"mitt work",[3000],{"type":792,"attrs":3001},{"href":3002,"uuid":48,"anchor":48,"custom":3003,"target":795,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":3005,"type":784}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":826,"attrs":3007,"content":3008},{"level":837},[3009],{"text":3010,"type":784},"Think Fast",{"type":780,"content":3012},[3013],{"text":3014,"type":784},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":826,"attrs":3016,"content":3017},{"level":828},[3018],{"text":1623,"type":784},{"type":780,"content":3020},[3021,3022,3027],{"text":1627,"type":784},{"text":1629,"type":784,"marks":3023},[3024],{"type":792,"attrs":3025},{"href":1633,"uuid":48,"anchor":48,"custom":3026,"target":795,"linktype":13},{},{"text":3028,"type":784}," 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":780,"content":3030},[3031],{"text":1640,"type":784},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3033,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3038,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3039,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3034,"component":118,"meta_info":3035,"meta_title":7,"block_image":3036,"cover_image":3037,"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":3041,"title":3042,"plugin":43,"description":3043},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":3045,"alt":3046,"name":7,"focus":7,"title":3046,"filename":3047,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1462],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1451,"created_at":3057,"published_at":3058,"updated_at":3059,"id":3060,"uuid":3061,"content":3062,"slug":1451,"full_slug":3083,"sort_by_date":48,"position":446,"tag_list":3084,"is_startpage":9,"parent_id":3085,"meta_data":48,"group_id":3086,"first_published_at":3087,"release_id":48,"lang":60,"path":7,"alternates":3088,"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":3063,"component":3064,"meta_info":3065,"custom_content_list":3067},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3066,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3068,3073,3078],{"_uid":3069,"label":3070,"value":3071,"dev_id":3072,"component":784},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3074,"label":3075,"value":3076,"dev_id":3077,"component":784},"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":3079,"label":3080,"value":3081,"dev_id":3082,"component":784},"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",[],1785892861265]