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Combining shadowboxing with core exercises, you will feel your body transform all those calories into energy to burn!","Post-Thanksgiving Boxing Core Workout","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"beba48a3-1194-416c-8ccd-1905cac74d0a","Get your blood pumping and your heart rate up with a light jog in place","Light Jog in Place (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"2a771f43-d432-413a-ae7d-4019aeba5b01","Loosen up your muscles with some easy jumping jacks","Jumping Jacks (30 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"b25c5a76-25f8-479c-a7af-2d01743c1818","Assume fighting stance. Deliver a rapid 1-2 (jab - cross) combo. Drop down into a low squat. Use the power from your legs to burst upwards into a jump. Throw another 1-2 combo followed by a squat jump. Repeat for 30 seconds. *If you need to modify, you can do a regular squat without the jump","Jab - Cross - Squat Jump (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"84a9908d-3aa2-44d4-b680-f50e0d0f05e0","Lay on your back with your knees bent and your feet on the floor. Place your hands lightly behind the back of your neck for support. Use your core to lift your torso off the floor towards your knees. Once upright, twist your torso once to the right and once to the left, targeting your obliques. Lower your torso back to the floor. Continue the sit-up twists as many times as you can in one minute","Sit-ups with a Twist (1 minute)",{"_uid":688,"answer":689,"question":682,"component":670},"7e6db3cc-25bd-45a2-8602-2fa871c6b66e","Return to your 1-2 (jab - cross) squat jump combo for the last 30 seconds of the round",{"_uid":691,"answer":692,"question":693,"component":670},"37912e22-29d0-415b-94bb-b92e87aa8340","Start by standing with your feet shoulder-width apart and your arms at your sides. Bend at your hips to lower your palms to the floor in front of you. Hop both feet back behind you into a high plank position. Jump both feet forward again. Return to a stand. Repeat for 30 seconds. *For a challenge, add a push-up from the plank position","Burpees (30 seconds)",{"_uid":695,"answer":696,"question":697,"component":670},"7bbbd8a4-4d3c-49c1-a3ec-c73559144497","Lay with your back on the floor and your legs outstretched\\nPlace your hands palms-down under your lower back or glutes for support. Keeping your back and legs straight, fully engage your core to raise your legs off the ground. Lift both legs upwards 90-degrees before slowly lowering them back down. Stop a few inches from the ground and raise them up again. Continue for one minute","Leg Raises (1 minute)",{"_uid":699,"answer":700,"question":693,"component":670},"0d11d60a-193e-40ce-bf59-da699dcad7f0","Finish this round strong with another 30 seconds of burpees!",{"_uid":702,"answer":703,"question":704,"component":670},"2545db69-da81-4104-904e-f64fa1a3b8c1","Deliver your 1-2 (jab - cross) combo from Round 1. Follow with a powerful lead front kick to push your opponent backward. Add a rear knee to the chest. Repeat this combination for 30 seconds","Jab – Cross – Lead Front Kick – Rear Knee (1 - 2 - Lead FK - Rear Knee) (30 seconds)",{"_uid":706,"answer":707,"question":708,"component":670},"902ede92-dfce-4594-ba58-9e641619d503","Assume a high plank position. Keep your neck, back, and legs in a straight line and your hands directly below your shoulders. Hold this position for the full minute. *For an extra challenge, alternate between high plank and low (elbow) plank. Alternatively, if you feel your hips sagging, come down on your knees for a rest.","High Plank Hold (1 minute)",{"_uid":710,"answer":711,"question":704,"component":670},"06c4f1a4-fa31-4f7c-84e4-3333b97086ed","This is the last 30 seconds, push yourself and use everything you have left!",{"_uid":713,"answer":714,"question":715,"component":670},"e73df727-5912-408f-9251-98d3c685692a","Bring your right arm across your chest and hold with your left hand\\nPull your arm close to your chest until you feel the stretch in your right shoulder. Hold for 15 seconds. Release, switch sides, and hold for another 15 seconds","Shoulder Stretch (30 seconds)",{"_uid":717,"answer":718,"question":719,"component":670},"060bd777-3dc2-4b93-a86e-039fc226e437","Sit upright on the floor with your legs out in front of you.Keep your left leg outstretched, bend your right knee and bring it over your left leg. Place your left arm on the outside of your right knee. Using your leg as leverage, twist your torso to the right as if trying to look behind you until you feel the stretch throughout your obliques and lower back. Hold for 15 seconds. Switch sides, twisting to the left, and repeat for 15 seconds","Lower Back and Oblique Stretch (30 seconds)",{"_uid":721,"answer":722,"question":723,"component":670},"629d1791-d6b0-4e9c-bd33-7a9a065328b0","Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor. Engage your quadriceps and continue to press the tops of your feet into the floor. Place your hands by your lower ribs and align your wrists underneath your elbows. Hug your elbows into your sides, roll your shoulders down your back, and lift your chest. Spread through your collarbones. Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long. Hold for 30 seconds. Slowly release","Cobra Stretch (30 seconds)",{"_uid":725,"answer":726,"question":727,"component":670},"dcc9140b-3870-4fcf-ae3c-f1426004ab4a","From a kneeling position, bring your big toes together and spread your knees out wider than your torso. Fold forward from the crease of your hips and place your forehead on the floor. Place your arms by your sides or extend them out forward with your palms facing down. Drop your hips back toward your heels. Close your eyes and continue to inhale and exhale deeply. Hold this pose for 30 seconds, or as long as you’d like","Child’s Pose (30 seconds)",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":729,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":741,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":730,"component":39,"meta_info":738,"meta_title":164,"block_image":739,"cover_image":740,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":731,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":736,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":732,"component":118,"meta_info":733,"meta_title":7,"block_image":734,"cover_image":735,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":744,"created_at":745,"published_at":746,"updated_at":747,"id":748,"uuid":749,"content":750,"slug":759,"full_slug":760,"sort_by_date":48,"position":281,"tag_list":761,"is_startpage":9,"parent_id":762,"meta_data":48,"group_id":763,"first_published_at":764,"release_id":48,"lang":60,"path":48,"alternates":765,"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":751,"_uid":752,"name":744,"photo":753,"component":756,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":757,"social_link_instagram":758,"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":754,"alt":744,"name":744,"focus":48,"title":744,"filename":755,"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":767,"content":768},"doc",[769,808,828,848,854,859,864,873,877,884,889,893,931,935,939,977,981,988,993,998,1002,1039,1043,1047,1085,1089,1096,1100,1105,1109,1135,1139,1159,1163,1167,1174,1179,1183,1209,1213,1250,1254,1304,1308,1346,1366,1434,1439],{"type":770,"content":771},"paragraph",[772,775,781,789,794,796,800,806],{"text":773,"type":774},"Even the most dedicated pros are prone to stray from their ","text",{"text":776,"type":774,"marks":777}," ",[778],{"type":779,"attrs":780},"styled",{"class":7},{"text":782,"type":774,"marks":783},"boxer’s diet",[784],{"type":785,"attrs":786},"link",{"href":787,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide","_blank",{"text":790,"type":774,"marks":791},"  ",[792],{"type":779,"attrs":793},{"class":7},{"text":795,"type":774},"around the holidays. A few days spent indulging doesn’t mean they lose their ",{"text":776,"type":774,"marks":797},[798],{"type":779,"attrs":799},{"class":7},{"text":801,"type":774,"marks":802},"fighter’s physique",[803],{"type":785,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://www.youtube.com/watch?v=CndfcU8keJE",{"text":807,"type":774},", and neither will you.",{"type":770,"content":809},[810,812,816,822,826],{"text":811,"type":774},"Before you turn down that second helping of turkey or tofurkey, remember that boxing training helps your body process those extra calories more efficiently. If you’re feeling weighed down the next day, just moving your body will lift your ",{"text":776,"type":774,"marks":813},[814],{"type":779,"attrs":815},{"class":7},{"text":817,"type":774,"marks":818},"energy",[819],{"type":785,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://youtu.be/X7vod27HQfw",{"text":790,"type":774,"marks":823},[824],{"type":779,"attrs":825},{"class":7},{"text":827,"type":774},"and your mood instantly.",{"type":770,"content":829},[830,832,836,842,846],{"text":831,"type":774},"This intense 10-minute abs workout for boxers requires no equipment so you can do it whether you’re at home or traveling this Thanksgiving. Combining ",{"text":776,"type":774,"marks":833},[834],{"type":779,"attrs":835},{"class":7},{"text":837,"type":774,"marks":838},"shadowboxing",[839],{"type":785,"attrs":840},{"href":841,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://youtu.be/6owVbMeExtA",{"text":790,"type":774,"marks":843},[844],{"type":779,"attrs":845},{"class":7},{"text":847,"type":774},"with core exercises, you will feel your body transform all those calories into energy to burn!",{"type":849,"attrs":850,"content":852},"heading",{"level":851},2,[853],{"text":657,"type":774},{"type":849,"attrs":855,"content":856},{"level":851},[857],{"text":858,"type":774},"Warm Up (1 minute)",{"type":849,"attrs":860,"content":862},{"level":861},3,[863],{"text":674,"type":774},{"type":865,"content":866},"bullet_list",[867],{"type":868,"content":869},"list_item",[870],{"type":770,"content":871},[872],{"text":673,"type":774},{"type":849,"attrs":874,"content":875},{"level":861},[876],{"text":678,"type":774},{"type":865,"content":878},[879],{"type":868,"content":880},[881],{"type":770,"content":882},[883],{"text":677,"type":774},{"type":849,"attrs":885,"content":886},{"level":851},[887],{"text":888,"type":774},"Round 1 (2 minutes)",{"type":849,"attrs":890,"content":891},{"level":861},[892],{"text":682,"type":774},{"type":865,"content":894},[895,901,907,913,919,925],{"type":868,"content":896},[897],{"type":770,"content":898},[899],{"text":900,"type":774},"Assume fighting stance",{"type":868,"content":902},[903],{"type":770,"content":904},[905],{"text":906,"type":774},"Deliver a rapid 1-2 (jab - cross) combo",{"type":868,"content":908},[909],{"type":770,"content":910},[911],{"text":912,"type":774},"Drop down into a low squat",{"type":868,"content":914},[915],{"type":770,"content":916},[917],{"text":918,"type":774},"Use the power from your legs to burst upwards into a jump",{"type":868,"content":920},[921],{"type":770,"content":922},[923],{"text":924,"type":774},"Throw another 1-2 combo followed by a squat jump",{"type":868,"content":926},[927],{"type":770,"content":928},[929],{"text":930,"type":774},"Repeat for 30 seconds",{"type":770,"content":932},[933],{"text":934,"type":774},"*If you need to modify, you can do a regular squat without the jump",{"type":849,"attrs":936,"content":937},{"level":861},[938],{"text":686,"type":774},{"type":865,"content":940},[941,947,953,959,965,971],{"type":868,"content":942},[943],{"type":770,"content":944},[945],{"text":946,"type":774},"Lay on your back with your knees bent and your feet on the floor",{"type":868,"content":948},[949],{"type":770,"content":950},[951],{"text":952,"type":774},"Place your hands lightly behind the back of your neck for support",{"type":868,"content":954},[955],{"type":770,"content":956},[957],{"text":958,"type":774},"Use your core to lift your torso off the floor towards your knees",{"type":868,"content":960},[961],{"type":770,"content":962},[963],{"text":964,"type":774},"Once upright, twist your torso once to the right and once to the left, targeting your obliques",{"type":868,"content":966},[967],{"type":770,"content":968},[969],{"text":970,"type":774},"Lower your torso back to the floor",{"type":868,"content":972},[973],{"type":770,"content":974},[975],{"text":976,"type":774},"Continue the sit-up twists as many times as you can in one minute",{"type":849,"attrs":978,"content":979},{"level":861},[980],{"text":682,"type":774},{"type":865,"content":982},[983],{"type":868,"content":984},[985],{"type":770,"content":986},[987],{"text":689,"type":774},{"type":849,"attrs":989,"content":990},{"level":861},[991],{"text":992,"type":774},"Rest (30 seconds)",{"type":849,"attrs":994,"content":995},{"level":851},[996],{"text":997,"type":774},"Round 2 (2 minutes)",{"type":849,"attrs":999,"content":1000},{"level":861},[1001],{"text":693,"type":774},{"type":865,"content":1003},[1004,1010,1016,1022,1028,1034],{"type":868,"content":1005},[1006],{"type":770,"content":1007},[1008],{"text":1009,"type":774},"Start by standing with your feet shoulder-width apart and your arms at your sides",{"type":868,"content":1011},[1012],{"type":770,"content":1013},[1014],{"text":1015,"type":774},"Bend at your hips to lower your palms to the floor in front of you",{"type":868,"content":1017},[1018],{"type":770,"content":1019},[1020],{"text":1021,"type":774},"Hop both feet back behind you into a high plank position",{"type":868,"content":1023},[1024],{"type":770,"content":1025},[1026],{"text":1027,"type":774},"Jump both feet forward again",{"type":868,"content":1029},[1030],{"type":770,"content":1031},[1032],{"text":1033,"type":774},"Return to a stand",{"type":868,"content":1035},[1036],{"type":770,"content":1037},[1038],{"text":930,"type":774},{"type":770,"content":1040},[1041],{"text":1042,"type":774},"*For a challenge, add a push-up from the plank position",{"type":849,"attrs":1044,"content":1045},{"level":861},[1046],{"text":697,"type":774},{"type":865,"content":1048},[1049,1055,1061,1067,1073,1079],{"type":868,"content":1050},[1051],{"type":770,"content":1052},[1053],{"text":1054,"type":774},"Lay with your back on the floor and your legs outstretched",{"type":868,"content":1056},[1057],{"type":770,"content":1058},[1059],{"text":1060,"type":774},"Place your hands palms-down under your lower back or glutes for support",{"type":868,"content":1062},[1063],{"type":770,"content":1064},[1065],{"text":1066,"type":774},"Keeping your back and legs straight, fully engage your core to raise your legs off the ground",{"type":868,"content":1068},[1069],{"type":770,"content":1070},[1071],{"text":1072,"type":774},"Lift both legs upwards 90-degrees before slowly lowering them back down",{"type":868,"content":1074},[1075],{"type":770,"content":1076},[1077],{"text":1078,"type":774},"Stop a few inches from the ground and raise them up again",{"type":868,"content":1080},[1081],{"type":770,"content":1082},[1083],{"text":1084,"type":774},"Continue for one minute",{"type":849,"attrs":1086,"content":1087},{"level":861},[1088],{"text":693,"type":774},{"type":865,"content":1090},[1091],{"type":868,"content":1092},[1093],{"type":770,"content":1094},[1095],{"text":700,"type":774},{"type":849,"attrs":1097,"content":1098},{"level":861},[1099],{"text":992,"type":774},{"type":849,"attrs":1101,"content":1102},{"level":851},[1103],{"text":1104,"type":774},"Round 3 (2 minutes)",{"type":849,"attrs":1106,"content":1107},{"level":861},[1108],{"text":704,"type":774},{"type":865,"content":1110},[1111,1117,1123,1129],{"type":868,"content":1112},[1113],{"type":770,"content":1114},[1115],{"text":1116,"type":774},"Deliver your 1-2 (jab - cross) combo from Round 1",{"type":868,"content":1118},[1119],{"type":770,"content":1120},[1121],{"text":1122,"type":774},"Follow with a powerful lead front kick to push your opponent backward",{"type":868,"content":1124},[1125],{"type":770,"content":1126},[1127],{"text":1128,"type":774},"Add a rear knee to the chest",{"type":868,"content":1130},[1131],{"type":770,"content":1132},[1133],{"text":1134,"type":774},"Repeat this combination for 30 seconds",{"type":849,"attrs":1136,"content":1137},{"level":861},[1138],{"text":708,"type":774},{"type":865,"content":1140},[1141,1147,1153],{"type":868,"content":1142},[1143],{"type":770,"content":1144},[1145],{"text":1146,"type":774},"Assume a high plank position",{"type":868,"content":1148},[1149],{"type":770,"content":1150},[1151],{"text":1152,"type":774},"Keep your neck, back, and legs in a straight line and your hands directly below your shoulders",{"type":868,"content":1154},[1155],{"type":770,"content":1156},[1157],{"text":1158,"type":774},"Hold this position for the full minute",{"type":770,"content":1160},[1161],{"text":1162,"type":774},"*For an extra challenge, alternate between high plank and low (elbow) plank. Alternatively, if you feel your hips sagging, come down on your knees for a rest.",{"type":849,"attrs":1164,"content":1165},{"level":861},[1166],{"text":704,"type":774},{"type":865,"content":1168},[1169],{"type":868,"content":1170},[1171],{"type":770,"content":1172},[1173],{"text":711,"type":774},{"type":849,"attrs":1175,"content":1176},{"level":851},[1177],{"text":1178,"type":774},"Cool Down (2 minutes)",{"type":849,"attrs":1180,"content":1181},{"level":861},[1182],{"text":715,"type":774},{"type":865,"content":1184},[1185,1191,1197,1203],{"type":868,"content":1186},[1187],{"type":770,"content":1188},[1189],{"text":1190,"type":774},"Bring your right arm across your chest and hold with your left hand",{"type":868,"content":1192},[1193],{"type":770,"content":1194},[1195],{"text":1196,"type":774},"Pull your arm close to your chest until you feel the stretch in your right shoulder",{"type":868,"content":1198},[1199],{"type":770,"content":1200},[1201],{"text":1202,"type":774},"Hold for 15 seconds",{"type":868,"content":1204},[1205],{"type":770,"content":1206},[1207],{"text":1208,"type":774},"Release, switch sides and hold for another 15 seconds",{"type":849,"attrs":1210,"content":1211},{"level":861},[1212],{"text":719,"type":774},{"type":865,"content":1214},[1215,1221,1227,1233,1239,1244],{"type":868,"content":1216},[1217],{"type":770,"content":1218},[1219],{"text":1220,"type":774},"Sit upright on the floor with your legs out in front of you",{"type":868,"content":1222},[1223],{"type":770,"content":1224},[1225],{"text":1226,"type":774},"Keep your left leg outstretched, bend your right knee and bring it over your left leg",{"type":868,"content":1228},[1229],{"type":770,"content":1230},[1231],{"text":1232,"type":774},"Place your left arm on the outside of your right knee",{"type":868,"content":1234},[1235],{"type":770,"content":1236},[1237],{"text":1238,"type":774},"Using your leg as leverage, twist your torso to the right as if trying to look behind you until you feel the stretch throughout your obliques and lower back",{"type":868,"content":1240},[1241],{"type":770,"content":1242},[1243],{"text":1202,"type":774},{"type":868,"content":1245},[1246],{"type":770,"content":1247},[1248],{"text":1249,"type":774},"Switch sides, twisting to the left, and repeat for 15 seconds",{"type":849,"attrs":1251,"content":1252},{"level":861},[1253],{"text":723,"type":774},{"type":865,"content":1255},[1256,1262,1268,1274,1280,1286,1292,1298],{"type":868,"content":1257},[1258],{"type":770,"content":1259},[1260],{"text":1261,"type":774},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":868,"content":1263},[1264],{"type":770,"content":1265},[1266],{"text":1267,"type":774},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":868,"content":1269},[1270],{"type":770,"content":1271},[1272],{"text":1273,"type":774},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":868,"content":1275},[1276],{"type":770,"content":1277},[1278],{"text":1279,"type":774},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":868,"content":1281},[1282],{"type":770,"content":1283},[1284],{"text":1285,"type":774},"Spread through your collarbones",{"type":868,"content":1287},[1288],{"type":770,"content":1289},[1290],{"text":1291,"type":774},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":868,"content":1293},[1294],{"type":770,"content":1295},[1296],{"text":1297,"type":774},"Hold for 30 seconds",{"type":868,"content":1299},[1300],{"type":770,"content":1301},[1302],{"text":1303,"type":774},"Slowly release",{"type":849,"attrs":1305,"content":1306},{"level":861},[1307],{"text":727,"type":774},{"type":865,"content":1309},[1310,1316,1322,1328,1334,1340],{"type":868,"content":1311},[1312],{"type":770,"content":1313},[1314],{"text":1315,"type":774},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":868,"content":1317},[1318],{"type":770,"content":1319},[1320],{"text":1321,"type":774},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":868,"content":1323},[1324],{"type":770,"content":1325},[1326],{"text":1327,"type":774},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":868,"content":1329},[1330],{"type":770,"content":1331},[1332],{"text":1333,"type":774},"Drop your hips back toward your heels",{"type":868,"content":1335},[1336],{"type":770,"content":1337},[1338],{"text":1339,"type":774},"Close your eyes and continue to inhale and exhale deeply",{"type":868,"content":1341},[1342],{"type":770,"content":1343},[1344],{"text":1345,"type":774},"Hold this pose for 30 seconds, or as long as you’d like",{"type":770,"content":1347},[1348,1350,1354,1360,1364],{"text":1349,"type":774},"Awesome job! Your abs should be burning by now, so do as much additional ",{"text":776,"type":774,"marks":1351},[1352],{"type":779,"attrs":1353},{"class":7},{"text":1355,"type":774,"marks":1356},"stretching",[1357],{"type":785,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://youtu.be/1-KSTkJ-bRY",{"text":790,"type":774,"marks":1361},[1362],{"type":779,"attrs":1363},{"class":7},{"text":1365,"type":774},"as needed.",{"type":770,"content":1367},[1368,1370,1374,1380,1384,1386,1390,1396,1400,1402,1406,1412,1416,1418,1422,1428,1432],{"text":1369,"type":774},"You can take steps towards revealing those ",{"text":776,"type":774,"marks":1371},[1372],{"type":779,"attrs":1373},{"class":7},{"text":1375,"type":774,"marks":1376},"six-pack abs",[1377],{"type":785,"attrs":1378},{"href":1379,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/top-6-six-faqs-how-to-get-six-pack-abs",{"text":790,"type":774,"marks":1381},[1382],{"type":779,"attrs":1383},{"class":7},{"text":1385,"type":774},"all year round. Consistent boxing training with ",{"text":776,"type":774,"marks":1387},[1388],{"type":779,"attrs":1389},{"class":7},{"text":1391,"type":774,"marks":1392},"core work and ab exercises",[1393],{"type":785,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://www.youtube.com/watch?v=EA9dZNXDynw",{"text":790,"type":774,"marks":1397},[1398],{"type":779,"attrs":1399},{"class":7},{"text":1401,"type":774},"has the power to transform your body inside and out, so ",{"text":776,"type":774,"marks":1403},[1404],{"type":779,"attrs":1405},{"class":7},{"text":1407,"type":774,"marks":1408},"cheat days",[1409],{"type":785,"attrs":1410},{"href":1411,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/a-fighter-s-cheat-day-meals-that-aren-t-really-cheating",{"text":790,"type":774,"marks":1413},[1414],{"type":779,"attrs":1415},{"class":7},{"text":1417,"type":774},"feel more like a reward! Take advantage of expert guidance from professional trainers and a community full of support through FightCamp’s ",{"text":776,"type":774,"marks":1419},[1420],{"type":779,"attrs":1421},{"class":7},{"text":1423,"type":774,"marks":1424},"at-home boxing program",[1425],{"type":785,"attrs":1426},{"href":1427,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":790,"type":774,"marks":1429},[1430],{"type":779,"attrs":1431},{"class":7},{"text":1433,"type":774},"to stay on track with your fitness goals all season long.",{"type":849,"attrs":1435,"content":1436},{"level":861},[1437],{"text":1438,"type":774},"Related Articles",{"type":770,"content":1440},[1441,1447,1449,1455,1456,1461,1462,1468,1469],{"text":1442,"type":774,"marks":1443},"Keep Your Summer Body This Fall | At-Home Boxing Workout",[1444],{"type":785,"attrs":1445},{"href":1446,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/keep-your-summer-body-this-fall-at-home-boxing-workout",{"type":1448},"hard_break",{"text":1450,"type":774,"marks":1451},"The 3 Types of Kicks In Kickboxing",[1452],{"type":785,"attrs":1453},{"href":1454,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-3-types-of-kicks-in-kickboxing",{"type":1448},{"text":1457,"type":774,"marks":1458},"A Boxer’s Diet: How To Eat Like a Boxer (Beginner’s Guide)",[1459],{"type":785,"attrs":1460},{"href":787,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1448},{"text":1463,"type":774,"marks":1464},"How To Do A Roundhouse Kick In Kickboxing",[1465],{"type":785,"attrs":1466},{"href":1467,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/how-to-do-a-roundhouse-kick-in-kickboxing",{"type":1448},{"text":1470,"type":774,"marks":1471},"TOP 6 (SIX) FAQs: How To Get Six Pack Abs",[1472],{"type":785,"attrs":1473},{"href":1379,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1475,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1480,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1476,"component":118,"meta_info":1477,"meta_title":7,"block_image":1478,"cover_image":1479,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-12-28 00:00","article",{"_uid":1485,"title":657,"plugin":43,"description":1486},"9786b8bb-34c8-42d6-8dd4-27489dfc8cfe","Don’t feel guilty for overdoing it at the dinner table this Thanksgiving. Burn through that mega meal fast with this post-Thanksgiving kickboxing core workout!",{"id":1488,"alt":657,"name":7,"focus":48,"title":657,"filename":1489,"copyright":7,"fieldtype":50},3457302,"https://a.storyblok.com/f/115220/2400x990/0ff23aec63/post-thanksgiving-kickboxing-core-workout.png",[],"post-thanksgiving-kickboxing-core-workout","blogs/post-thanksgiving-kickboxing-core-workout",-2650,[1495],"featured",60887917,"d3fa886e-8207-4930-8c3b-e7f891b73d5e","2021-11-22T03:55:00.000Z","training/{{story.slug}}",[],["Reactive",1502],[1503,1795,2209,2476,2821,3234],{"name":1504,"created_at":1505,"published_at":1506,"updated_at":1507,"id":1508,"uuid":1509,"content":1510,"slug":1788,"full_slug":1789,"sort_by_date":48,"position":1790,"tag_list":1791,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":1792,"first_published_at":1793,"release_id":48,"lang":60,"path":1499,"alternates":1794,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1511,"faqs":1512,"title":1504,"topic":1529,"author":1544,"content":1545,"category":1769,"schedule":1777,"component":1483,"meta_info":1778,"cover_image":1782,"description":1786,"contributors":1787},"0970fa5a-5687-49ba-9c33-b7285372264c",[1513,1517,1521,1525],{"_uid":1514,"answer":1515,"question":1516,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1518,"answer":1519,"question":1520,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1522,"answer":1523,"question":1524,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1526,"answer":1527,"question":1528,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1530,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1542,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1543,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1531,"component":39,"meta_info":1539,"block_image":1540,"cover_image":1541,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1532,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1537,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1538,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1533,"component":118,"meta_info":1534,"meta_title":7,"block_image":1535,"cover_image":1536,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":767,"content":1546},[1547,1552,1572,1577,1582,1586,1618,1622,1627,1637,1657,1661,1666,1670,1696,1700,1726,1730,1735,1747,1752,1765],{"type":849,"attrs":1548,"content":1549},{"level":851},[1550],{"text":1551,"type":774},"How to Get Better Head Movement in Boxing",{"type":770,"content":1553},[1554,1556,1563,1565,1570],{"text":1555,"type":774},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1557,"type":774,"marks":1558},"movements",[1559],{"type":785,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"custom":1562,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1564,"type":774}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1566,"type":774,"marks":1567},"employ",[1568],{"type":1569},"italic",{"text":1571,"type":774}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":849,"attrs":1573,"content":1574},{"level":851},[1575],{"text":1576,"type":774},"3 Boxing Head Movement Drills",{"type":849,"attrs":1578,"content":1579},{"level":861},[1580],{"text":1581,"type":774},"The 5 Point Pivot Drill",{"type":770,"content":1583},[1584],{"text":1585,"type":774},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":865,"content":1587},[1588,1594,1600,1606,1612],{"type":868,"content":1589},[1590],{"type":770,"content":1591},[1592],{"text":1593,"type":774},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":868,"content":1595},[1596],{"type":770,"content":1597},[1598],{"text":1599,"type":774},"Weave under to the other side (to avoid hooks)",{"type":868,"content":1601},[1602],{"type":770,"content":1603},[1604],{"text":1605,"type":774},"Pull back/sway (good for avoiding uppercuts)",{"type":868,"content":1607},[1608],{"type":770,"content":1609},[1610],{"text":1611,"type":774},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":868,"content":1613},[1614],{"type":770,"content":1615},[1616],{"text":1617,"type":774},"Throw a punch (it's important that defense and offense are fluid) ",{"type":770,"content":1619},[1620],{"text":1621,"type":774},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":849,"attrs":1623,"content":1624},{"level":861},[1625],{"text":1626,"type":774},"Frame and Shoot Drill",{"type":770,"content":1628},[1629,1631,1635],{"text":1630,"type":774},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1632,"type":774,"marks":1633},"will",[1634],{"type":1569},{"text":1636,"type":774}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":865,"content":1638},[1639,1645,1651],{"type":868,"content":1640},[1641],{"type":770,"content":1642},[1643],{"text":1644,"type":774},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":868,"content":1646},[1647],{"type":770,"content":1648},[1649],{"text":1650,"type":774},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":868,"content":1652},[1653],{"type":770,"content":1654},[1655],{"text":1656,"type":774},"Once you know what feels best, throw a punch from that position. ",{"type":770,"content":1658},[1659],{"text":1660,"type":774},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":849,"attrs":1662,"content":1663},{"level":861},[1664],{"text":1665,"type":774},"The Line Drill",{"type":770,"content":1667},[1668],{"text":1669,"type":774},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":865,"content":1671},[1672,1678,1684,1690],{"type":868,"content":1673},[1674],{"type":770,"content":1675},[1676],{"text":1677,"type":774},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":868,"content":1679},[1680],{"type":770,"content":1681},[1682],{"text":1683,"type":774}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":868,"content":1685},[1686],{"type":770,"content":1687},[1688],{"text":1689,"type":774},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":868,"content":1691},[1692],{"type":770,"content":1693},[1694],{"text":1695,"type":774},"Repeat step 1",{"type":770,"content":1697},[1698],{"text":1699,"type":774},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":865,"content":1701},[1702,1708,1714,1720],{"type":868,"content":1703},[1704],{"type":770,"content":1705},[1706],{"text":1707,"type":774},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":868,"content":1709},[1710],{"type":770,"content":1711},[1712],{"text":1713,"type":774},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":868,"content":1715},[1716],{"type":770,"content":1717},[1718],{"text":1719,"type":774},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":868,"content":1721},[1722],{"type":770,"content":1723},[1724],{"text":1725,"type":774},"Return to neutral and repeat the sequence",{"type":770,"content":1727},[1728],{"text":1729,"type":774},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":849,"attrs":1731,"content":1732},{"level":851},[1733],{"text":1734,"type":774},"Keep Your Head Moving",{"type":770,"content":1736},[1737,1739,1745],{"text":1738,"type":774},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1557,"type":774,"marks":1740},[1741],{"type":785,"attrs":1742},{"href":1743,"uuid":48,"anchor":48,"custom":1744,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1746,"type":774}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":849,"attrs":1748,"content":1749},{"level":851},[1750],{"text":1751,"type":774},"Train Like a Fighter",{"type":770,"content":1753},[1754,1756,1763],{"text":1755,"type":774},"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":1757,"type":774,"marks":1758},"FightCamp",[1759],{"type":785,"attrs":1760},{"href":1761,"uuid":48,"anchor":48,"custom":1762,"target":788,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1764,"type":774}," 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":770,"content":1766},[1767],{"text":1768,"type":774},"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":1770,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1775,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1776,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1771,"component":118,"meta_info":1772,"meta_title":7,"block_image":1773,"cover_image":1774,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1779,"title":1780,"plugin":43,"description":1781},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1783,"alt":1784,"name":7,"focus":7,"title":1784,"filename":1785,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1495],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1796,"created_at":1797,"published_at":1798,"updated_at":1799,"id":1800,"uuid":1801,"content":1802,"slug":2203,"full_slug":2204,"sort_by_date":48,"position":2205,"tag_list":2206,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":2207,"first_published_at":1798,"release_id":48,"lang":60,"path":1499,"alternates":2208,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1803,"faqs":1804,"title":1796,"topic":1813,"author":1828,"content":1829,"category":2184,"schedule":2192,"component":1483,"meta_info":2193,"cover_image":2197,"description":2201,"contributors":2202},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1805,1809],{"_uid":1806,"answer":1807,"question":1808,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1810,"answer":1811,"question":1812,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1814,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1826,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1827,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1815,"component":39,"meta_info":1823,"block_image":1824,"cover_image":1825,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1816,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1821,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1822,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1817,"component":118,"meta_info":1818,"meta_title":7,"block_image":1819,"cover_image":1820,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":767,"content":1830},[1831,1836,1851,1865,1870,1874,1879,1883,1921,1925,1930,1934,1938,1943,1947,1952,1966,1970,1990,1995,1999,2003,2061,2066,2070,2074,2100,2114,2119,2123,2127,2153,2157,2162,2166,2170,2180],{"type":849,"attrs":1832,"content":1833},{"level":851},[1834],{"text":1835,"type":774},"How to Stay Motivated to Work Out",{"type":770,"content":1837},[1838,1840,1849],{"text":1839,"type":774},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1841,"type":774,"marks":1842},"New Year’s Resolutions",[1843,1847],{"type":785,"attrs":1844},{"href":1845,"uuid":48,"anchor":48,"custom":1846,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1848},"underline",{"text":1850,"type":774},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":770,"content":1852},[1853,1855,1863],{"text":1854,"type":774},"But what happens if you're looking for motivation to work out in the ",{"text":1856,"type":774,"marks":1857},"middle of summer",[1858,1862],{"type":785,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"custom":1861,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1848},{"text":1864,"type":774}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":849,"attrs":1866,"content":1867},{"level":851},[1868],{"text":1869,"type":774},"Motivation vs. Determination",{"type":770,"content":1871},[1872],{"text":1873,"type":774},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":849,"attrs":1875,"content":1876},{"level":861},[1877],{"text":1878,"type":774},"Motivation",{"type":770,"content":1880},[1881],{"text":1882,"type":774},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":865,"content":1884},[1885,1891,1897,1903,1909,1915],{"type":868,"content":1886},[1887],{"type":770,"content":1888},[1889],{"text":1890,"type":774},"Movies",{"type":868,"content":1892},[1893],{"type":770,"content":1894},[1895],{"text":1896,"type":774},"Books",{"type":868,"content":1898},[1899],{"type":770,"content":1900},[1901],{"text":1902,"type":774},"Quotes",{"type":868,"content":1904},[1905],{"type":770,"content":1906},[1907],{"text":1908,"type":774},"Speeches",{"type":868,"content":1910},[1911],{"type":770,"content":1912},[1913],{"text":1914,"type":774},"Social media posts",{"type":868,"content":1916},[1917],{"type":770,"content":1918},[1919],{"text":1920,"type":774},"Success stories",{"type":770,"content":1922},[1923],{"text":1924,"type":774},"These are things that essentially make you want to start something, like a workout.",{"type":849,"attrs":1926,"content":1927},{"level":861},[1928],{"text":1929,"type":774},"Determination",{"type":770,"content":1931},[1932],{"text":1933,"type":774},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":770,"content":1935},[1936],{"text":1937,"type":774},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":849,"attrs":1939,"content":1940},{"level":851},[1941],{"text":1942,"type":774},"Finding That Drive",{"type":770,"content":1944},[1945],{"text":1946,"type":774},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":849,"attrs":1948,"content":1949},{"level":861},[1950],{"text":1951,"type":774},"Working Out at Home",{"type":770,"content":1953},[1954,1956,1964],{"text":1955,"type":774},"The wonderful thing about ",{"text":1957,"type":774,"marks":1958},"working out from home",[1959,1963],{"type":785,"attrs":1960},{"href":1961,"uuid":48,"anchor":48,"custom":1962,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1848},{"text":1965,"type":774}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":770,"content":1967},[1968],{"text":1969,"type":774},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":865,"content":1971},[1972,1978,1984],{"type":868,"content":1973},[1974],{"type":770,"content":1975},[1976],{"text":1977,"type":774},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":868,"content":1979},[1980],{"type":770,"content":1981},[1982],{"text":1983,"type":774},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":868,"content":1985},[1986],{"type":770,"content":1987},[1988],{"text":1989,"type":774},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":849,"attrs":1991,"content":1992},{"level":861},[1993],{"text":1994,"type":774},"Staying Committed to Exercising Daily",{"type":770,"content":1996},[1997],{"text":1998,"type":774},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":770,"content":2000},[2001],{"text":2002,"type":774},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":865,"content":2004},[2005,2011,2017,2023,2035,2049],{"type":868,"content":2006},[2007],{"type":770,"content":2008},[2009],{"text":2010,"type":774},"Outdoor walks/hikes in nature",{"type":868,"content":2012},[2013],{"type":770,"content":2014},[2015],{"text":2016,"type":774},"Easy pace swims",{"type":868,"content":2018},[2019],{"type":770,"content":2020},[2021],{"text":2022,"type":774},"Sauna sessions",{"type":868,"content":2024},[2025],{"type":770,"content":2026},[2027],{"text":2028,"type":774,"marks":2029},"Low-intensity yoga",[2030,2034],{"type":785,"attrs":2031},{"href":2032,"uuid":48,"anchor":48,"custom":2033,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1848},{"type":868,"content":2036},[2037],{"type":770,"content":2038},[2039,2047],{"text":2040,"type":774,"marks":2041},"Mobility work",[2042,2046],{"type":785,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"custom":2045,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1848},{"text":2048,"type":774}," ",{"type":868,"content":2050},[2051],{"type":770,"content":2052},[2053],{"text":2054,"type":774,"marks":2055},"Stretching",[2056,2060],{"type":785,"attrs":2057},{"href":2058,"uuid":48,"anchor":48,"custom":2059,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1848},{"type":849,"attrs":2062,"content":2063},{"level":861},[2064],{"text":2065,"type":774},"Morning Workouts Before Starting the Day",{"type":770,"content":2067},[2068],{"text":2069,"type":774},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":770,"content":2071},[2072],{"text":2073,"type":774},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":865,"content":2075},[2076,2082,2088,2094],{"type":868,"content":2077},[2078],{"type":770,"content":2079},[2080],{"text":2081,"type":774},"Turning off electronics the last hour",{"type":868,"content":2083},[2084],{"type":770,"content":2085},[2086],{"text":2087,"type":774},"Sleeping in a blacked-out environment",{"type":868,"content":2089},[2090],{"type":770,"content":2091},[2092],{"text":2093,"type":774},"Getting to bed at the same time each night",{"type":868,"content":2095},[2096],{"type":770,"content":2097},[2098],{"text":2099,"type":774},"Set out your workout clothes the night before",{"type":770,"content":2101},[2102,2104,2112],{"text":2103,"type":774},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2105,"type":774,"marks":2106},"H.I.I.T. session",[2107,2111],{"type":785,"attrs":2108},{"href":2109,"uuid":48,"anchor":48,"custom":2110,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1848},{"text":2113,"type":774},".",{"type":849,"attrs":2115,"content":2116},{"level":861},[2117],{"text":2118,"type":774},"End-of-Day Workouts",{"type":770,"content":2120},[2121],{"text":2122,"type":774},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":770,"content":2124},[2125],{"text":2126,"type":774},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":865,"content":2128},[2129,2141,2147],{"type":868,"content":2130},[2131],{"type":770,"content":2132},[2133,2135,2139],{"text":2134,"type":774},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2136,"type":774,"marks":2137},"“why” ",[2138],{"type":1569},{"text":2140,"type":774},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":868,"content":2142},[2143],{"type":770,"content":2144},[2145],{"text":2146,"type":774},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":868,"content":2148},[2149],{"type":770,"content":2150},[2151],{"text":2152,"type":774},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":770,"content":2154},[2155],{"text":2156,"type":774},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":849,"attrs":2158,"content":2159},{"level":851},[2160],{"text":2161,"type":774},"Plan Then Execute",{"type":770,"content":2163},[2164],{"text":2165,"type":774},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":849,"attrs":2167,"content":2168},{"level":851},[2169],{"text":1751,"type":774},{"type":770,"content":2171},[2172,2173,2179],{"text":1755,"type":774},{"text":1757,"type":774,"marks":2174},[2175,2178],{"type":785,"attrs":2176},{"href":1761,"uuid":48,"anchor":48,"custom":2177,"target":788,"linktype":13},{},{"type":1848},{"text":1764,"type":774},{"type":770,"content":2181},[2182],{"text":2183,"type":774},"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":2185,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2190,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2191,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2186,"component":118,"meta_info":2187,"meta_title":7,"block_image":2188,"cover_image":2189,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2194,"title":2195,"plugin":43,"description":2196},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2198,"alt":2199,"name":7,"focus":7,"title":2199,"filename":2200,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1495],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2210,"created_at":2211,"published_at":2212,"updated_at":2213,"id":2214,"uuid":2215,"content":2216,"slug":2470,"full_slug":2471,"sort_by_date":48,"position":2472,"tag_list":2473,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":2474,"first_published_at":2212,"release_id":48,"lang":60,"path":1499,"alternates":2475,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2217,"faqs":2218,"title":2210,"topic":2239,"author":749,"content":2254,"category":2452,"schedule":1777,"component":1483,"meta_info":2460,"cover_image":2464,"description":2468,"contributors":2469},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2219,2223,2227,2231,2235],{"_uid":2220,"answer":2221,"question":2222,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2224,"answer":2225,"question":2226,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2228,"answer":2229,"question":2230,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2232,"answer":2233,"question":2234,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2236,"answer":2237,"question":2238,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2240,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2252,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2253,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2241,"component":39,"meta_info":2249,"block_image":2250,"cover_image":2251,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2242,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2247,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2248,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2243,"component":118,"meta_info":2244,"meta_title":7,"block_image":2245,"cover_image":2246,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":767,"content":2255},[2256,2270,2274,2278,2282,2286,2290,2293,2298,2303,2317,2322,2326,2331,2335,2340,2354,2358,2362,2376,2390,2394,2398,2412,2417,2421,2435,2439,2449],{"type":770,"content":2257},[2258,2260,2268],{"text":2259,"type":774},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2261,"type":774,"marks":2262},"interval training",[2263,2267],{"type":785,"attrs":2264},{"href":2265,"uuid":48,"anchor":48,"custom":2266,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1848},{"text":2269,"type":774}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":770,"content":2271},[2272],{"text":2273,"type":774},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":849,"attrs":2275,"content":2276},{"level":851},[2277],{"text":2222,"type":774},{"type":770,"content":2279},[2280],{"text":2281,"type":774},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":770,"content":2283},[2284],{"text":2285,"type":774},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":849,"attrs":2287,"content":2288},{"level":851},[2289],{"text":2226,"type":774},{"type":770,"content":2291},[2292],{"text":2225,"type":774},{"type":849,"attrs":2294,"content":2295},{"level":851},[2296],{"text":2297,"type":774},"Unique Benefits of HIIT",{"type":849,"attrs":2299,"content":2300},{"level":861},[2301],{"text":2302,"type":774},"Maximum Effectiveness in Less Time",{"type":770,"content":2304},[2305,2307,2315],{"text":2306,"type":774},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2308,"type":774,"marks":2309},"25-30% more calories",[2310,2314],{"type":785,"attrs":2311},{"href":2312,"uuid":48,"anchor":48,"custom":2313,"target":788,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1848},{"text":2316,"type":774}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":849,"attrs":2318,"content":2319},{"level":861},[2320],{"text":2321,"type":774},"Tones Muscle",{"type":770,"content":2323},[2324],{"text":2325,"type":774},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":849,"attrs":2327,"content":2328},{"level":861},[2329],{"text":2330,"type":774},"Adds Variety",{"type":770,"content":2332},[2333],{"text":2334,"type":774},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":849,"attrs":2336,"content":2337},{"level":861},[2338],{"text":2339,"type":774},"Improves Cardiovascular Health",{"type":770,"content":2341},[2342,2344,2352],{"text":2343,"type":774},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2345,"type":774,"marks":2346},"greater improvements in blood pressure",[2347,2351],{"type":785,"attrs":2348},{"href":2349,"uuid":48,"anchor":48,"custom":2350,"target":788,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1848},{"text":2353,"type":774}," and blood sugar than moderate-intensity workouts. ",{"type":849,"attrs":2355,"content":2356},{"level":851},[2357],{"text":2234,"type":774},{"type":770,"content":2359},[2360],{"text":2361,"type":774},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":770,"content":2363},[2364,2366,2374],{"text":2365,"type":774},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2367,"type":774,"marks":2368},"roadwork",[2369,2373],{"type":785,"attrs":2370},{"href":2371,"uuid":48,"anchor":48,"custom":2372,"target":788,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1848},{"text":2375,"type":774},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":770,"content":2377},[2378,2380,2388],{"text":2379,"type":774},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2381,"type":774,"marks":2382},"HIIT jump rope workout",[2383,2387],{"type":785,"attrs":2384},{"href":2385,"uuid":48,"anchor":48,"custom":2386,"target":788,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1848},{"text":2389,"type":774}," for a full-body cardio blast in just minutes.",{"type":849,"attrs":2391,"content":2392},{"level":851},[2393],{"text":2238,"type":774},{"type":770,"content":2395},[2396],{"text":2397,"type":774},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":770,"content":2399},[2400,2402,2410],{"text":2401,"type":774},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2403,"type":774,"marks":2404},"10 minutes of HIIT boxing",[2405,2409],{"type":785,"attrs":2406},{"href":2407,"uuid":48,"anchor":48,"custom":2408,"target":788,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1848},{"text":2411,"type":774}," and feel the difference with just one workout.",{"type":849,"attrs":2413,"content":2414},{"level":851},[2415],{"text":2416,"type":774},"Hit With HIIT",{"type":770,"content":2418},[2419],{"text":2420,"type":774},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":770,"content":2422},[2423,2425,2433],{"text":2424,"type":774},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2426,"type":774,"marks":2427},"FightCamp’s extensive library of HIIT workouts",[2428,2432],{"type":785,"attrs":2429},{"href":2430,"uuid":48,"anchor":48,"custom":2431,"target":788,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1848},{"text":2434,"type":774},"!",{"type":849,"attrs":2436,"content":2437},{"level":851},[2438],{"text":1751,"type":774},{"type":770,"content":2440},[2441,2442,2448],{"text":1755,"type":774},{"text":1757,"type":774,"marks":2443},[2444,2447],{"type":785,"attrs":2445},{"href":1761,"uuid":48,"anchor":48,"custom":2446,"target":788,"linktype":13},{},{"type":1848},{"text":1764,"type":774},{"type":770,"content":2450},[2451],{"text":2183,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2453,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2458,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2459,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2454,"component":118,"meta_info":2455,"meta_title":7,"block_image":2456,"cover_image":2457,"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":2461,"title":2462,"plugin":43,"description":2463},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2465,"alt":2466,"name":7,"focus":7,"title":2466,"filename":2467,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1495],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2477,"created_at":2478,"published_at":2479,"updated_at":2480,"id":2481,"uuid":2482,"content":2483,"slug":2815,"full_slug":2816,"sort_by_date":48,"position":2817,"tag_list":2818,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":2819,"first_published_at":2479,"release_id":48,"lang":60,"path":1499,"alternates":2820,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2484,"faqs":2485,"title":2477,"topic":2534,"author":2549,"content":2550,"category":2798,"schedule":2806,"component":1483,"meta_info":2807,"cover_image":2811,"description":2810,"contributors":2814},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2486,2490,2494,2498,2502,2506,2510,2514,2518,2522,2526,2530],{"_uid":2487,"answer":2488,"question":2489,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2491,"answer":2492,"question":2493,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2495,"answer":2496,"question":2497,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2499,"answer":2500,"question":2501,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2503,"answer":2504,"question":2505,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2507,"answer":2508,"question":2509,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2511,"answer":2512,"question":2513,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2515,"answer":2516,"question":2517,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2519,"answer":2520,"question":2521,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2523,"answer":2524,"question":2525,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2527,"answer":2528,"question":2529,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2531,"answer":2532,"question":2533,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2535,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2547,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2548,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2536,"component":39,"meta_info":2544,"block_image":2545,"cover_image":2546,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2537,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2542,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2543,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2538,"component":118,"meta_info":2539,"meta_title":7,"block_image":2540,"cover_image":2541,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":767,"content":2551},[2552,2572,2584,2598,2603,2607,2620,2624,2638,2642,2647,2650,2654,2665,2677,2681,2684,2689,2700,2712,2716,2719,2724,2735,2739,2743,2747,2750,2755,2766,2770,2774,2778,2783,2787,2795],{"type":770,"content":2553},[2554,2556,2562,2564,2570],{"text":2555,"type":774},"Out of the ",{"text":2557,"type":774,"marks":2558},"six (6) basic punches",[2559],{"type":785,"attrs":2560},{"href":2561,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2563,"type":774}," in boxing, punch number one is the ",{"text":2565,"type":774,"marks":2566},"jab",[2567],{"type":785,"attrs":2568},{"href":2569,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2571,"type":774},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":770,"content":2573},[2574,2576,2582],{"text":2575,"type":774},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2577,"type":774,"marks":2578},"Coach PJ",[2579],{"type":785,"attrs":2580},{"href":2581,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2583,"type":774}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":2585,"attrs":2586},"blok",{"id":2587,"body":2588},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2589],{"_uid":2590,"link":2591,"image":2593,"title":2595,"component":2597},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2592,"linktype":13,"fieldtype":14,"cached_url":2592},"https://youtu.be/JM-8c3EqwZg",{"id":2594,"alt":2595,"name":7,"focus":48,"title":2595,"filename":2596,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":849,"attrs":2599,"content":2600},{"level":851},[2601],{"text":2602,"type":774},"5 Most Common Jab Mistakes",{"type":849,"attrs":2604,"content":2605},{"level":861},[2606],{"text":2497,"type":774},{"type":2585,"attrs":2608},{"id":2587,"body":2609},[2610],{"url":2611,"_uid":2613,"image":2614,"component":2618,"copyright_details":2619},{"id":7,"url":7,"linktype":2612,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2615,"alt":2616,"name":7,"focus":48,"title":2616,"filename":2617,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png","content_image",[],{"type":770,"content":2621},[2622],{"text":2623,"type":774},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":865,"content":2625},[2626,2632],{"type":868,"content":2627},[2628],{"type":770,"content":2629},[2630],{"text":2631,"type":774},"While extending the arm to punch",{"type":868,"content":2633},[2634],{"type":770,"content":2635},[2636],{"text":2637,"type":774},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":770,"content":2639},[2640],{"text":2641,"type":774},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":849,"attrs":2643,"content":2644},{"level":861},[2645],{"text":2646,"type":774},"How To Fix It:",{"type":770,"content":2648},[2649],{"text":2500,"type":774},{"type":849,"attrs":2651,"content":2652},{"level":861},[2653],{"text":2505,"type":774},{"type":2585,"attrs":2655},{"id":2587,"body":2656},[2657],{"url":2658,"_uid":2659,"image":2660,"component":2618,"copyright_details":2664},{"id":7,"url":7,"linktype":2612,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2661,"alt":2662,"name":7,"focus":48,"title":2662,"filename":2663,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":770,"content":2666},[2667,2669,2675],{"text":2668,"type":774},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2670,"type":774,"marks":2671},"hook",[2672],{"type":785,"attrs":2673},{"href":2674,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2676,"type":774}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":849,"attrs":2678,"content":2679},{"level":861},[2680],{"text":2646,"type":774},{"type":770,"content":2682},[2683],{"text":2508,"type":774},{"type":849,"attrs":2685,"content":2686},{"level":861},[2687],{"text":2688,"type":774},"3. Pushing the Jab",{"type":2585,"attrs":2690},{"id":2587,"body":2691},[2692],{"url":2693,"_uid":2694,"image":2695,"component":2618,"copyright_details":2699},{"id":7,"url":7,"linktype":2612,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2696,"alt":2697,"name":7,"focus":48,"title":2697,"filename":2698,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":770,"content":2701},[2702,2704,2710],{"text":2703,"type":774},"“Pushing the jab” means leaning into the punch. In your ",{"text":2705,"type":774,"marks":2706},"boxing stance",[2707],{"type":785,"attrs":2708},{"href":2709,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2711,"type":774},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":849,"attrs":2713,"content":2714},{"level":861},[2715],{"text":2646,"type":774},{"type":770,"content":2717},[2718],{"text":2516,"type":774},{"type":849,"attrs":2720,"content":2721},{"level":861},[2722],{"text":2723,"type":774},"4. Flaring Your Elbows",{"type":2585,"attrs":2725},{"id":2587,"body":2726},[2727],{"url":2728,"_uid":2729,"image":2730,"component":2618,"copyright_details":2734},{"id":7,"url":7,"linktype":2612,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2731,"alt":2732,"name":7,"focus":48,"title":2732,"filename":2733,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":770,"content":2736},[2737],{"text":2738,"type":774},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":770,"content":2740},[2741],{"text":2742,"type":774},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":849,"attrs":2744,"content":2745},{"level":861},[2746],{"text":2646,"type":774},{"type":770,"content":2748},[2749],{"text":2524,"type":774},{"type":849,"attrs":2751,"content":2752},{"level":861},[2753],{"text":2754,"type":774},"5. Not Jabbing Enough",{"type":2585,"attrs":2756},{"id":2587,"body":2757},[2758],{"url":2759,"_uid":2760,"image":2761,"component":2618,"copyright_details":2765},{"id":7,"url":7,"linktype":2612,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2762,"alt":2763,"name":7,"focus":48,"title":2763,"filename":2764,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":770,"content":2767},[2768],{"text":2769,"type":774},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":849,"attrs":2771,"content":2772},{"level":861},[2773],{"text":2646,"type":774},{"type":770,"content":2775},[2776],{"text":2777,"type":774},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":849,"attrs":2779,"content":2780},{"level":851},[2781],{"text":2782,"type":774},"Keep On Jabbing",{"type":770,"content":2784},[2785],{"text":2786,"type":774},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":770,"content":2788},[2789,2790,2794],{"text":1755,"type":774},{"text":1757,"type":774,"marks":2791},[2792],{"type":785,"attrs":2793},{"href":1761,"uuid":48,"anchor":48,"target":788,"linktype":13},{"text":1764,"type":774},{"type":770,"content":2796},[2797],{"text":1768,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2799,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2804,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2805,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2800,"component":118,"meta_info":2801,"meta_title":7,"block_image":2802,"cover_image":2803,"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},[],[],"2022-12-06 00:00",{"_uid":2808,"title":2809,"plugin":43,"description":2810},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2812,"alt":2477,"name":7,"focus":48,"title":2477,"filename":2813,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1495],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2822,"created_at":2823,"published_at":2824,"updated_at":2825,"id":2826,"uuid":2827,"content":2828,"slug":3227,"full_slug":3228,"sort_by_date":48,"position":3229,"tag_list":3230,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":3231,"first_published_at":3232,"release_id":48,"lang":60,"path":1499,"alternates":3233,"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":2829,"faqs":2830,"title":2822,"topic":2835,"author":2850,"content":2851,"category":3208,"schedule":3216,"component":1483,"meta_info":3217,"cover_image":3221,"description":3225,"contributors":3226},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2831],{"_uid":2832,"answer":2833,"question":2834,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2836,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2848,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2849,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2837,"component":39,"meta_info":2845,"block_image":2846,"cover_image":2847,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2838,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2843,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2844,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2839,"component":118,"meta_info":2840,"meta_title":7,"block_image":2841,"cover_image":2842,"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":767,"content":2852},[2853,2857,2861,2865,2878,2910,2914,2919,2923,2927,2932,2936,2956,2961,2965,2991,2995,3000,3004,3024,3029,3033,3053,3058,3062,3092,3097,3100,3120,3125,3129,3149,3154,3158,3178,3191,3196,3205],{"type":770,"content":2854},[2855],{"text":2856,"type":774},"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":770,"content":2858},[2859],{"text":2860,"type":774},"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":770,"content":2862},[2863],{"text":2864,"type":774},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":770,"content":2866},[2867,2869,2876],{"text":2868,"type":774},"With consistent resistance training and ",{"text":2870,"type":774,"marks":2871},"healthy nutrition",[2872],{"type":785,"attrs":2873},{"href":2874,"uuid":48,"anchor":48,"custom":2875,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2877,"type":774},", women can develop strong arm muscles that will empower you to:",{"type":865,"content":2879},[2880,2886,2892,2898,2904],{"type":868,"content":2881},[2882],{"type":770,"content":2883},[2884],{"text":2885,"type":774},"Throw a solid punch",{"type":868,"content":2887},[2888],{"type":770,"content":2889},[2890],{"text":2891,"type":774},"Carry your kids or fur babies",{"type":868,"content":2893},[2894],{"type":770,"content":2895},[2896],{"text":2897,"type":774},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":868,"content":2899},[2900],{"type":770,"content":2901},[2902],{"text":2903,"type":774},"Feel confident in every tank top and sleeveless dress",{"type":868,"content":2905},[2906],{"type":770,"content":2907},[2908],{"text":2909,"type":774},"Haul all those bags from the car to the house in one trip ",{"type":770,"content":2911},[2912],{"text":2913,"type":774},"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":849,"attrs":2915,"content":2916},{"level":851},[2917],{"text":2918,"type":774},"Arm Exercises for Women",{"type":770,"content":2920},[2921],{"text":2922,"type":774},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":770,"content":2924},[2925],{"text":2926,"type":774},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":849,"attrs":2928,"content":2929},{"level":861},[2930],{"text":2931,"type":774},"1. Plank With Bicep Curl",{"type":770,"content":2933},[2934],{"text":2935,"type":774},"Target Muscles: Biceps & Core",{"type":865,"content":2937},[2938,2944,2950],{"type":868,"content":2939},[2940],{"type":770,"content":2941},[2942],{"text":2943,"type":774},"Begin in plank position, holding two dumbbells on the floor",{"type":868,"content":2945},[2946],{"type":770,"content":2947},[2948],{"text":2949,"type":774},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":868,"content":2951},[2952],{"type":770,"content":2953},[2954],{"text":2955,"type":774},"Maintain plank position and repeat with the other arm",{"type":849,"attrs":2957,"content":2958},{"level":861},[2959],{"text":2960,"type":774},"2. Overhead Tricep Extension",{"type":770,"content":2962},[2963],{"text":2964,"type":774},"Target Muscles: Triceps",{"type":865,"content":2966},[2967,2973,2979,2985],{"type":868,"content":2968},[2969],{"type":770,"content":2970},[2971],{"text":2972,"type":774},"Hold the weight overhead with both hands",{"type":868,"content":2974},[2975],{"type":770,"content":2976},[2977],{"text":2978,"type":774},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":868,"content":2980},[2981],{"type":770,"content":2982},[2983],{"text":2984,"type":774},"Straighten your elbows and extend the weight overhead",{"type":868,"content":2986},[2987],{"type":770,"content":2988},[2989],{"text":2990,"type":774},"Hold the fully extended position for a moment, then repeat slowly",{"type":770,"content":2992},[2993],{"text":2994,"type":774},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":849,"attrs":2996,"content":2997},{"level":861},[2998],{"text":2999,"type":774},"3. Upright Row ",{"type":770,"content":3001},[3002],{"text":3003,"type":774},"Target Muscles: Traps & Deltoids",{"type":865,"content":3005},[3006,3012,3018],{"type":868,"content":3007},[3008],{"type":770,"content":3009},[3010],{"text":3011,"type":774},"Begin standing with your feet hip-width apart",{"type":868,"content":3013},[3014],{"type":770,"content":3015},[3016],{"text":3017,"type":774},"Lift your barbell or dumbbells straight up toward your chin",{"type":868,"content":3019},[3020],{"type":770,"content":3021},[3022],{"text":3023,"type":774},"Pause at the top of the lift, lower, and repeat",{"type":849,"attrs":3025,"content":3026},{"level":861},[3027],{"text":3028,"type":774},"4. Lateral Arm Raise",{"type":770,"content":3030},[3031],{"text":3032,"type":774},"Target Muscles: Triceps & Shoulders",{"type":865,"content":3034},[3035,3041,3047],{"type":868,"content":3036},[3037],{"type":770,"content":3038},[3039],{"text":3040,"type":774},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":868,"content":3042},[3043],{"type":770,"content":3044},[3045],{"text":3046,"type":774},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":868,"content":3048},[3049],{"type":770,"content":3050},[3051],{"text":3052,"type":774},"Lower and repeat",{"type":849,"attrs":3054,"content":3055},{"level":861},[3056],{"text":3057,"type":774},"5. Dumbbell Bench Press",{"type":770,"content":3059},[3060],{"text":3061,"type":774},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":865,"content":3063},[3064,3070,3076,3086],{"type":868,"content":3065},[3066],{"type":770,"content":3067},[3068],{"text":3069,"type":774},"Begin laying on a bench with your feet flat on the floor",{"type":868,"content":3071},[3072],{"type":770,"content":3073},[3074],{"text":3075,"type":774},"Lift the dumbbells to chest height, with your hands facing forward",{"type":868,"content":3077},[3078],{"type":770,"content":3079},[3080,3082],{"text":3081,"type":774},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":3083,"type":774,"marks":3084},"(don’t let the dumbbells touch)",[3085],{"type":1569},{"type":868,"content":3087},[3088],{"type":770,"content":3089},[3090],{"text":3091,"type":774},"Lower your arms and repeat",{"type":849,"attrs":3093,"content":3094},{"level":861},[3095],{"text":3096,"type":774},"6. Tricep Dips",{"type":770,"content":3098},[3099],{"text":2964,"type":774},{"type":865,"content":3101},[3102,3108,3114],{"type":868,"content":3103},[3104],{"type":770,"content":3105},[3106],{"text":3107,"type":774},"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":868,"content":3109},[3110],{"type":770,"content":3111},[3112],{"text":3113,"type":774},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":868,"content":3115},[3116],{"type":770,"content":3117},[3118],{"text":3119,"type":774},"Push yourself back up until your arms are almost straight, and repeat",{"type":849,"attrs":3121,"content":3122},{"level":861},[3123],{"text":3124,"type":774},"7. Decline Push-Up",{"type":770,"content":3126},[3127],{"text":3128,"type":774},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":865,"content":3130},[3131,3137,3143],{"type":868,"content":3132},[3133],{"type":770,"content":3134},[3135],{"text":3136,"type":774},"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":868,"content":3138},[3139],{"type":770,"content":3140},[3141],{"text":3142,"type":774},"Brace your core and glutes, and lower yourself down into a push-up",{"type":868,"content":3144},[3145],{"type":770,"content":3146},[3147],{"text":3148,"type":774},"Extend your elbows to push yourself up, and repeat",{"type":849,"attrs":3150,"content":3151},{"level":861},[3152],{"text":3153,"type":774},"8. Diamond Push-Up",{"type":770,"content":3155},[3156],{"text":3157,"type":774},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":865,"content":3159},[3160,3166,3172],{"type":868,"content":3161},[3162],{"type":770,"content":3163},[3164],{"text":3165,"type":774},"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":868,"content":3167},[3168],{"type":770,"content":3169},[3170],{"text":3171,"type":774},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":868,"content":3173},[3174],{"type":770,"content":3175},[3176],{"text":3177,"type":774},"Push yourself back up and repeat",{"type":770,"content":3179},[3180,3182,3189],{"text":3181,"type":774},"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":3183,"type":774,"marks":3184},"FightCamp Community",[3185],{"type":785,"attrs":3186},{"href":3187,"uuid":48,"anchor":48,"custom":3188,"target":788,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":3190,"type":774}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":849,"attrs":3192,"content":3193},{"level":851},[3194],{"text":3195,"type":774},"Train Like a Woman",{"type":770,"content":3197},[3198,3199,3204],{"text":1755,"type":774},{"text":1757,"type":774,"marks":3200},[3201],{"type":785,"attrs":3202},{"href":1761,"uuid":48,"anchor":48,"custom":3203,"target":788,"linktype":13},{},{"text":1764,"type":774},{"type":770,"content":3206},[3207],{"text":2183,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3209,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3214,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3210,"component":118,"meta_info":3211,"meta_title":7,"block_image":3212,"cover_image":3213,"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":3218,"title":3219,"plugin":43,"description":3220},"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":3222,"alt":3223,"name":7,"focus":7,"title":3223,"filename":3224,"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,[1495],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":3235,"created_at":3236,"published_at":3237,"updated_at":3238,"id":3239,"uuid":3240,"content":3241,"slug":3425,"full_slug":3426,"sort_by_date":48,"position":3427,"tag_list":3428,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":3429,"first_published_at":3237,"release_id":48,"lang":60,"path":1499,"alternates":3430,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":3242,"faqs":3243,"title":3235,"topic":3248,"author":1544,"content":3263,"category":3406,"schedule":3414,"component":1483,"meta_info":3415,"cover_image":3419,"description":3423,"contributors":3424},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[3244],{"_uid":3245,"answer":3246,"question":3247,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3249,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3261,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3262,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3250,"component":39,"meta_info":3258,"block_image":3259,"cover_image":3260,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3251,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3256,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3257,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3252,"component":118,"meta_info":3253,"meta_title":7,"block_image":3254,"cover_image":3255,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":767,"content":3264},[3265,3269,3274,3279,3303,3308,3332,3337,3351,3356,3370,3375,3379,3384,3388,3392,3403],{"type":770,"content":3266},[3267],{"text":3268,"type":774},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":849,"attrs":3270,"content":3271},{"level":851},[3272],{"text":3273,"type":774},"5 Ways to Shake Up Your Cardio",{"type":849,"attrs":3275,"content":3276},{"level":861},[3277],{"text":3278,"type":774},"Swimming",{"type":770,"content":3280},[3281,3283,3291,3293,3301],{"text":3282,"type":774},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":3284,"type":774,"marks":3285},"Flo Master’s",[3286,3290],{"type":785,"attrs":3287},{"href":3288,"uuid":48,"anchor":48,"custom":3289,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1848},{"text":3292,"type":774}," favorite forms of ",{"text":3294,"type":774,"marks":3295},"active recovery",[3296,3300],{"type":785,"attrs":3297},{"href":3298,"uuid":48,"anchor":48,"custom":3299,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1848},{"text":3302,"type":774}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":849,"attrs":3304,"content":3305},{"level":861},[3306],{"text":3307,"type":774},"Tabata Bag Drills",{"type":770,"content":3309},[3310,3312,3320,3322,3330],{"text":3311,"type":774},"One great way to get your anaerobic endurance up is with ",{"text":3313,"type":774,"marks":3314},"Tabata",[3315,3319],{"type":785,"attrs":3316},{"href":3317,"uuid":48,"anchor":48,"custom":3318,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1848},{"text":3321,"type":774}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":3323,"type":774,"marks":3324},"FightCamp App",[3325,3329],{"type":785,"attrs":3326},{"href":3327,"uuid":48,"anchor":48,"custom":3328,"target":788,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1848},{"text":3331,"type":774}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":849,"attrs":3333,"content":3334},{"level":861},[3335],{"text":3336,"type":774},"Footwork Heavy Sports",{"type":770,"content":3338},[3339,3341,3349],{"text":3340,"type":774},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":3342,"type":774,"marks":3343},"dancing",[3344,3348],{"type":785,"attrs":3345},{"href":3346,"uuid":48,"anchor":48,"custom":3347,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1848},{"text":3350,"type":774}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":849,"attrs":3352,"content":3353},{"level":861},[3354],{"text":3355,"type":774},"Hiking",{"type":770,"content":3357},[3358,3360,3368],{"text":3359,"type":774},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":3361,"type":774,"marks":3362},"healthy snacks",[3363,3367],{"type":785,"attrs":3364},{"href":3365,"uuid":48,"anchor":48,"custom":3366,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1848},{"text":3369,"type":774},"! ",{"type":849,"attrs":3371,"content":3372},{"level":861},[3373],{"text":3374,"type":774},"Shadowboxing Punchouts",{"type":770,"content":3376},[3377],{"text":3378,"type":774},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":849,"attrs":3380,"content":3381},{"level":851},[3382],{"text":3383,"type":774},"Shaking Up Your Cardio",{"type":770,"content":3385},[3386],{"text":3387,"type":774},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":849,"attrs":3389,"content":3390},{"level":851},[3391],{"text":1751,"type":774},{"type":770,"content":3393},[3394,3395,3401],{"text":1755,"type":774},{"text":1757,"type":774,"marks":3396},[3397,3400],{"type":785,"attrs":3398},{"href":1761,"uuid":48,"anchor":48,"custom":3399,"target":788,"linktype":13},{},{"type":1848},{"text":3402,"type":774}," 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":770,"content":3404},[3405],{"text":2183,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3407,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3412,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3413,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3408,"component":118,"meta_info":3409,"meta_title":7,"block_image":3410,"cover_image":3411,"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},[],[],"2023-01-23 00:00",{"_uid":3416,"title":3417,"plugin":43,"description":3418},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":3420,"alt":3421,"name":7,"focus":7,"title":3421,"filename":3422,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1495],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1483,"created_at":3432,"published_at":3433,"updated_at":3434,"id":3435,"uuid":3436,"content":3437,"slug":1483,"full_slug":3458,"sort_by_date":48,"position":446,"tag_list":3459,"is_startpage":9,"parent_id":3460,"meta_data":48,"group_id":3461,"first_published_at":3462,"release_id":48,"lang":60,"path":7,"alternates":3463,"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":3438,"component":3439,"meta_info":3440,"custom_content_list":3442},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3441,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3443,3448,3453],{"_uid":3444,"label":3445,"value":3446,"dev_id":3447,"component":774},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3449,"label":3450,"value":3451,"dev_id":3452,"component":774},"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":3454,"label":3455,"value":3456,"dev_id":3457,"component":774},"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",[],1785892862557]