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When it comes to kickboxing, that strike is the roundhouse kick. The roundhouse kick takes balance, coordination, timing, and both strength and flexibility to properly execute.\n\nToday, FightCamp Trainer Aaron Swenson is going over the basics of how to perform a roundhouse kick to the body. Once mastered, the roundhouse kick will become your next go-to kickboxing strike. From there, you can learn more advanced versions of the kick and keep your opponents guessing as to what’s coming next.\n\nHere is a simple breakdown of the roundhouse kick. Practice and nail these steps before checking out the advanced versions below.","The Roundhouse Kick Breakdown","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"574c87a4-e49c-442c-957b-4043a9f12ea6","- Assume your kickboxing stance\n- Make sure you are a little further than arm's length away from your target\n- When striking, make sure to always step across your target to maximize power","Roundhouse Kick Stance",{"_uid":676,"answer":677,"question":678,"component":670},"91b6e279-1998-45de-a392-e1c683063ff9","To do a rear roundhouse kick, follow these steps:\n- Start by stepping at a 45-degree angle across your target with your lead leg\n- This allows your hips to fully open to generate the most power\n- Chamber (knee rises to hip height) your rear leg towards the center of your target\n- Be sure to rise up on the ball of your lead foot as you chamber to allow pivoting while kicking\n- This further allows hips to finish\n- Release the kick (strike)\n- Contact is made with the target using the instep and shin\n- Make sure your toe is plantar flexed when making contact","How do you do a rear roundhouse kick?",{"_uid":680,"answer":681,"question":682,"component":670},"885ca72d-e0bc-4954-a63a-1b5cd27f1941","Here are some tips for doing a rear roundhouse kick:\n- While kicking, swing your rear arm from across your face back past your butt\n- This acts as a counterbalance for stability\n- Upon making contact\n- Lead foot heel should be facing your target\n- Rear foot should be plantar flexed to minimize injury","What are some tips for doing a rear roundhouse kick?",{"_uid":684,"answer":685,"question":686,"component":670},"4305a421-0aad-4198-b472-e2e3a73d638a","To do a lead roundhouse kick, follow these steps:\n- Start by stepping at a 45-degree angle across your target with your rear leg\n- This allows your hips to fully open to generate the most power\n- Chamber (knee rises to hip height) your lead leg towards the center of your target\n- Be sure to rise up on the ball of your rear foot as you chamber to allow pivoting while kicking\n- This further allows hips to finish\n- Release the kick (strike)\n- Contact is made with the target using the instep and shin\n- Make sure your toe is plantar flexed when making contact","How do you do a lead roundhouse kick?",{"_uid":688,"answer":689,"question":690,"component":670},"a6004c44-5e2b-4a19-8a8d-95003a111140","Here are some tips for doing a lead roundhouse kick:\n- While kicking, swing your lead arm from across your face back past your butt\n- This acts as a counterbalance for stability\n- Upon making contact\n- Rear foot heel should be facing your target\n- Lead foot should be plantar flexed to minimize injury","What are some tips for doing a lead roundhouse kick?",{"_uid":692,"answer":693,"question":694,"component":670},"3e4edd81-8551-4930-8600-353b2ee7acf7","Now that you’ve mastered the basic lead and rear roundhouse kicks, check out these roundhouse variations to take your striking game to the next level: the hop kick and the switch kick.","What are advanced roundhouse kicks?",{"_uid":696,"answer":697,"question":698,"component":670},"8ba6eb07-4f1d-4aeb-974f-33e8d3ef6d4c","The hop kick is a great alternative to the basic roundhouse kick that adds momentum, making it easier to execute.","What is a hop kick in kickboxing?",{"_uid":700,"answer":701,"question":702,"component":670},"5530f24d-9dd5-4a55-a0c4-2f214c31d006","To do a hop kick, follow these steps:\n- Assume a kickboxing stance, slightly further than arm’s length away from your target\n- Start by lifting your rear foot off of the ground\n- This acts as a slight fake\n- Quickly place your foot back down onto the ground\n- Push-off your rear foot to gain momentum\n- Immediately begin to execute your rear roundhouse kick sequence","How do you do a hop kick?",{"_uid":704,"answer":705,"question":706,"component":670},"acd7bf8c-f2ad-4667-8a44-5cbbe54dcaef","Another rhythm-timing kick, the switch kick is similar to a ball change in dancing, using momentum to generate a more powerful kick.","What is a switch kick?",{"_uid":708,"answer":709,"question":710,"component":670},"c3a15910-acf1-4beb-827d-db2faa60a31a","To do a switch kick in kickboxing, follow these steps:\n- Begin by lifting your lead foot off of the ground\n- Hop switch off of your rear foot at a 45-degree angle across your target\n- Rear foot should now be in front\n- Ball change, and push off the former lead foot to generate power for your kick\n- Immediately begin to execute your lead roundhouse kick sequence","How do you do a switch kick in kickboxing?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":712,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":713,"component":39,"meta_info":721,"meta_title":164,"block_image":722,"cover_image":723,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"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":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":743,"full_slug":744,"sort_by_date":48,"position":86,"tag_list":745,"is_startpage":9,"parent_id":746,"meta_data":48,"group_id":747,"first_published_at":748,"release_id":48,"lang":60,"path":48,"alternates":749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":734,"_uid":735,"name":727,"photo":736,"component":740,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":741,"social_link_linkedin":7,"social_link_instagram":742,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":737,"alt":727,"name":738,"focus":48,"title":727,"filename":739,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":751,"content":752},"doc",[753,776,789,803,809,813,819,841,846,885,898,920,931,938,972,983,988,1041,1047,1079,1084,1096,1101,1105,1127,1138,1160,1171,1176,1179,1187,1198,1228,1239,1244,1256,1261,1273],{"type":754,"content":755},"paragraph",[756,759,766,768,774],{"text":757,"type":758},"Different MMA (Mixed Martial Arts) disciplines have certain moves or strikes that are considered staples in their respective sport. When it comes to ","text",{"text":151,"type":758,"marks":760},[761],{"type":762,"attrs":763},"link",{"href":764,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-kickboxing","_blank",{"text":767,"type":758},", that strike is the roundhouse kick. The roundhouse kick takes balance, coordination, timing, and both strength and ",{"text":769,"type":758,"marks":770},"flexibility",[771],{"type":762,"attrs":772},{"href":773,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-workout-for-kicking-power-flexibility/",{"text":775,"type":758}," to properly execute.",{"type":754,"content":777},[778,780,785,787],{"text":779,"type":758},"Today, FightCamp Trainer ",{"text":727,"type":758,"marks":781},[782],{"type":762,"attrs":783},{"href":784,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":786,"type":758}," is going over the basics of how to perform a roundhouse kick to the body. Once mastered, the roundhouse kick will become your next go-to kickboxing strike. From there, you can learn more advanced versions of the kick and keep your opponents guessing as to what’s coming next.",{"type":788},"hard_break",{"type":790,"attrs":791},"blok",{"id":792,"body":793},"8458fc9a-0fdb-42d3-bf08-912f7c70bb2f",[794],{"_uid":795,"link":796,"image":798,"title":800,"component":802},"i-79135de4-7fa7-4a73-b976-e63b3b605b76",{"id":7,"url":797,"linktype":13,"fieldtype":14,"cached_url":797},"https://youtu.be/m9JjW0s_O0k",{"id":799,"alt":800,"name":7,"focus":48,"title":800,"filename":801,"copyright":7,"fieldtype":50},4272057,"How To Do A Roundhouse Kick l Step By Step For Beginners","https://a.storyblok.com/f/115220/1244x700/09e6df6ef2/how-to-do-a-roundhouse-kick-step-by-step-for-beginners.png","image_video_link",{"type":804,"attrs":805,"content":807},"heading",{"level":806},2,[808],{"text":669,"type":758},{"type":754,"content":810},[811],{"text":812,"type":758},"Here is a simple breakdown of the roundhouse kick. Practice and nail these steps before checking out the advanced versions below.",{"type":804,"attrs":814,"content":816},{"level":815},3,[817],{"text":818,"type":758},"The Stance",{"type":820,"content":821},"bullet_list",[822,829,835],{"type":823,"content":824},"list_item",[825],{"type":754,"content":826},[827],{"text":828,"type":758},"Assume your kickboxing stance",{"type":823,"content":830},[831],{"type":754,"content":832},[833],{"text":834,"type":758},"Make sure you are a little further than arm's length away from your target",{"type":823,"content":836},[837],{"type":754,"content":838},[839],{"text":840,"type":758},"When striking, make sure to always step across your target to maximize power",{"type":804,"attrs":842,"content":843},{"level":815},[844],{"text":845,"type":758},"Rear Roundhouse Kick",{"type":820,"content":847},[848,862],{"type":823,"content":849},[850,854],{"type":754,"content":851},[852],{"text":853,"type":758},"Start by stepping at a 45-degree angle across your target with your lead leg",{"type":820,"content":855},[856],{"type":823,"content":857},[858],{"type":754,"content":859},[860],{"text":861,"type":758},"This allows your hips to fully open to generate the most power",{"type":823,"content":863},[864,868],{"type":754,"content":865},[866],{"text":867,"type":758},"Chamber (knee rises to hip height) your rear leg towards the center of your target",{"type":820,"content":869},[870],{"type":823,"content":871},[872,876],{"type":754,"content":873},[874],{"text":875,"type":758},"Be sure to rise up on the ball of your lead foot as you chamber to allow pivoting while kicking",{"type":820,"content":877},[878],{"type":823,"content":879},[880],{"type":754,"content":881},[882,884],{"text":883,"type":758},"This further allows hips to finish",{"type":788},{"type":790,"attrs":886},{"id":792,"body":887},[888],{"url":889,"_uid":891,"image":892,"component":896,"copyright_details":897},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"story","i-cbffbe74-77e1-48ca-9915-2d597e6062e0",{"id":893,"alt":894,"name":7,"focus":48,"title":894,"filename":895,"copyright":7,"fieldtype":50},4272083,"Rear Roundhouse Kick Step 1","https://a.storyblok.com/f/115220/1380x700/733c239b6b/roundhouse_kick_step_1.png","content_image",[],{"type":820,"content":899},[900],{"type":823,"content":901},[902,906],{"type":754,"content":903},[904],{"text":905,"type":758},"Release the kick (strike)",{"type":820,"content":907},[908,914],{"type":823,"content":909},[910],{"type":754,"content":911},[912],{"text":913,"type":758},"Contact is made with the target using the in-step and shin",{"type":823,"content":915},[916],{"type":754,"content":917},[918],{"text":919,"type":758},"Make sure your toe is plantar flexed when making contact",{"type":790,"attrs":921},{"id":792,"body":922},[923],{"url":924,"_uid":925,"image":926,"component":896,"copyright_details":930},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-b379b913-897b-4dac-b7a7-c9e5c321a3ca",{"id":927,"alt":928,"name":7,"focus":48,"title":928,"filename":929,"copyright":7,"fieldtype":50},4272087,"Rear Roundhouse Kick Step 2","https://a.storyblok.com/f/115220/1380x700/a414d62c23/roundhouse_kick_step_2.png",[],{"type":754,"content":932},[933],{"text":934,"type":758,"marks":935},"Rear Roundhouse Kick Tips:",[936],{"type":937},"bold",{"type":820,"content":939},[940,946,952],{"type":823,"content":941},[942],{"type":754,"content":943},[944],{"text":945,"type":758},"While kicking, swing your rear arm from across your face back past your butt",{"type":823,"content":947},[948],{"type":754,"content":949},[950],{"text":951,"type":758},"This acts as a counterbalance for stability",{"type":823,"content":953},[954,958],{"type":754,"content":955},[956],{"text":957,"type":758},"Upon making contact",{"type":820,"content":959},[960,966],{"type":823,"content":961},[962],{"type":754,"content":963},[964],{"text":965,"type":758},"Lead foot heel should be facing your target",{"type":823,"content":967},[968],{"type":754,"content":969},[970],{"text":971,"type":758},"Rear foot should be plantar flexed to minimize injury",{"type":790,"attrs":973},{"id":792,"body":974},[975],{"url":976,"_uid":977,"image":978,"component":896,"copyright_details":982},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-6b7c148f-539c-443f-9e44-dc570f267360",{"id":979,"alt":980,"name":7,"focus":48,"title":980,"filename":981,"copyright":7,"fieldtype":50},4272114,"Rear Roundhouse Kick Step 3","https://a.storyblok.com/f/115220/1380x700/e3c0ab9165/roundhouse_kick_step_3.png",[],{"type":804,"attrs":984,"content":985},{"level":815},[986],{"text":987,"type":758},"Lead Roundhouse Kick",{"type":820,"content":989},[990,1003,1024],{"type":823,"content":991},[992,996],{"type":754,"content":993},[994],{"text":995,"type":758},"Start by stepping at a 45-degree angle across your target with your rear leg",{"type":820,"content":997},[998],{"type":823,"content":999},[1000],{"type":754,"content":1001},[1002],{"text":861,"type":758},{"type":823,"content":1004},[1005,1009],{"type":754,"content":1006},[1007],{"text":1008,"type":758},"Chamber (knee rises to hip height) your lead leg towards the center of your target",{"type":820,"content":1010},[1011],{"type":823,"content":1012},[1013,1017],{"type":754,"content":1014},[1015],{"text":1016,"type":758},"Be sure to rise up on the ball of your rear foot as you chamber to allow pivoting while kicking",{"type":820,"content":1018},[1019],{"type":823,"content":1020},[1021],{"type":754,"content":1022},[1023],{"text":883,"type":758},{"type":823,"content":1025},[1026,1029],{"type":754,"content":1027},[1028],{"text":905,"type":758},{"type":820,"content":1030},[1031,1036],{"type":823,"content":1032},[1033],{"type":754,"content":1034},[1035],{"text":913,"type":758},{"type":823,"content":1037},[1038],{"type":754,"content":1039},[1040],{"text":919,"type":758},{"type":754,"content":1042},[1043],{"text":1044,"type":758,"marks":1045},"Lead Roundhouse Kick Tips:",[1046],{"type":937},{"type":820,"content":1048},[1049,1055,1060],{"type":823,"content":1050},[1051],{"type":754,"content":1052},[1053],{"text":1054,"type":758},"While kicking, swing your lead arm from across your face back past your butt",{"type":823,"content":1056},[1057],{"type":754,"content":1058},[1059],{"text":951,"type":758},{"type":823,"content":1061},[1062,1065],{"type":754,"content":1063},[1064],{"text":957,"type":758},{"type":820,"content":1066},[1067,1073],{"type":823,"content":1068},[1069],{"type":754,"content":1070},[1071],{"text":1072,"type":758},"Rear foot heel should be facing your target",{"type":823,"content":1074},[1075],{"type":754,"content":1076},[1077],{"text":1078,"type":758},"Lead foot should be plantar flexed to minimize injury",{"type":804,"attrs":1080,"content":1081},{"level":806},[1082],{"text":1083,"type":758},"Advanced Roundhouse Kicks",{"type":754,"content":1085},[1086,1088,1094],{"text":1087,"type":758},"Now that you’ve mastered the basic lead and rear ",{"text":1089,"type":758,"marks":1090},"roundhouse kicks",[1091],{"type":762,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-a-roundhouse-kick-in-kickboxing",{"text":1095,"type":758},", check out these roundhouse variations to take your striking game to the next level.",{"type":804,"attrs":1097,"content":1098},{"level":815},[1099],{"text":1100,"type":758},"Hop Kick",{"type":754,"content":1102},[1103],{"text":1104,"type":758},"The hop kick is a great alternative to the basic roundhouse that adds momentum, making it easier to execute. The precise rhythm will take some time to perfect, but keep at it!",{"type":820,"content":1106},[1107,1113],{"type":823,"content":1108},[1109],{"type":754,"content":1110},[1111],{"text":1112,"type":758},"Assume a kickboxing stance, slightly further than arm’s length away from your target",{"type":823,"content":1114},[1115,1119],{"type":754,"content":1116},[1117],{"text":1118,"type":758},"Start by lifting your  rear foot off of the ground",{"type":820,"content":1120},[1121],{"type":823,"content":1122},[1123],{"type":754,"content":1124},[1125],{"text":1126,"type":758},"This acts as a slight fake",{"type":790,"attrs":1128},{"id":792,"body":1129},[1130],{"url":1131,"_uid":1132,"image":1133,"component":896,"copyright_details":1137},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-67490c7c-6a7b-45d7-871b-c333393d57ed",{"id":1134,"alt":1135,"name":7,"focus":48,"title":1135,"filename":1136,"copyright":7,"fieldtype":50},4272154,"Hop Kick Step 1","https://a.storyblok.com/f/115220/1380x700/10e610bd66/hop_kick_step_1.png",[],{"type":820,"content":1139},[1140,1146],{"type":823,"content":1141},[1142],{"type":754,"content":1143},[1144],{"text":1145,"type":758},"Quickly place your foot back down onto the ground",{"type":823,"content":1147},[1148,1152],{"type":754,"content":1149},[1150],{"text":1151,"type":758},"Push-off your rear foot to gain momentum",{"type":820,"content":1153},[1154],{"type":823,"content":1155},[1156],{"type":754,"content":1157},[1158],{"text":1159,"type":758},"Immediately begin to execute your rear roundhouse kick sequence",{"type":790,"attrs":1161},{"id":792,"body":1162},[1163],{"url":1164,"_uid":1165,"image":1166,"component":896,"copyright_details":1170},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-281d0ca2-f258-41af-8b2f-9a18d9c9d1d9",{"id":1167,"alt":1168,"name":7,"focus":48,"title":1168,"filename":1169,"copyright":7,"fieldtype":50},4272156,"Hop Kick Step 2","https://a.storyblok.com/f/115220/1380x700/491c95aa57/hop_kick_step_2.png",[],{"type":804,"attrs":1172,"content":1173},{"level":815},[1174],{"text":1175,"type":758},"Switch Kick",{"type":754,"content":1177},[1178],{"text":705,"type":758},{"type":820,"content":1180},[1181],{"type":823,"content":1182},[1183],{"type":754,"content":1184},[1185],{"text":1186,"type":758},"Begin by lifting your lead foot off of the ground",{"type":790,"attrs":1188},{"id":792,"body":1189},[1190],{"url":1191,"_uid":1192,"image":1193,"component":896,"copyright_details":1197},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-1c70efea-5400-4539-9aec-599f409a7a67",{"id":1194,"alt":1195,"name":7,"focus":48,"title":1195,"filename":1196,"copyright":7,"fieldtype":50},4272420,"Switch Kick Step 1","https://a.storyblok.com/f/115220/1380x700/d6ccd2af4c/switch_kick_step_1.png",[],{"type":820,"content":1199},[1200,1214],{"type":823,"content":1201},[1202,1206],{"type":754,"content":1203},[1204],{"text":1205,"type":758},"Hop switch off of your rear foot at a 45-degree angle across your target",{"type":820,"content":1207},[1208],{"type":823,"content":1209},[1210],{"type":754,"content":1211},[1212],{"text":1213,"type":758},"Rear foot should now be in front",{"type":823,"content":1215},[1216,1220],{"type":754,"content":1217},[1218],{"text":1219,"type":758},"Ball change, and push off the former lead foot to generate power for your kick",{"type":820,"content":1221},[1222],{"type":823,"content":1223},[1224],{"type":754,"content":1225},[1226],{"text":1227,"type":758},"Immediately begin to execute your lead roundhouse kick sequence",{"type":790,"attrs":1229},{"id":792,"body":1230},[1231],{"url":1232,"_uid":1233,"image":1234,"component":896,"copyright_details":1238},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-6141d31c-111f-47a1-b17d-8fe6579ee500",{"id":1235,"alt":1236,"name":7,"focus":48,"title":1236,"filename":1237,"copyright":7,"fieldtype":50},4272421,"Switch Kick Step 2","https://a.storyblok.com/f/115220/1380x700/bb2823ee84/switch_kick_step_2.png",[],{"type":804,"attrs":1240,"content":1241},{"level":806},[1242],{"text":1243,"type":758},"Muscle Conditioning",{"type":754,"content":1245},[1246,1248,1254],{"text":1247,"type":758},"Body kicks take a lot of energy to perform so you will want to make sure that you ",{"text":1249,"type":758,"marks":1250},"practice",[1251],{"type":762,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-high-intensity-kickboxing-workout-kicks-only",{"text":1255,"type":758}," them to fully condition your muscles. Aaron recommends performing 25 kicks with both your rear and lead legs, making sure to strike your target just above the beltline.",{"type":804,"attrs":1257,"content":1258},{"level":806},[1259],{"text":1260,"type":758},"Train Like a Fighter",{"type":754,"content":1262},[1263,1265,1271],{"text":1264,"type":758},"If you like this step-by-step instruction download the free ",{"text":1266,"type":758,"marks":1267},"FightCamp App",[1268],{"type":762,"attrs":1269},{"href":1270,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1272,"type":758}," and do the Level 1 Kickboxing Path, where Trainer Aaron Swenson walks you through technique, tutorial, and workouts to start your kickboxing journey with proper form and foundational skills.",{"type":754,"content":1274},[1275,1277,1283],{"text":1276,"type":758},"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":1278,"type":758,"marks":1279},"FightCamp",[1280],{"type":762,"attrs":1281},{"href":1282,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1284,"type":758}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1286,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1291,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1287,"component":118,"meta_info":1288,"meta_title":7,"block_image":1289,"cover_image":1290,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-07-06 00:00","article",{"_uid":1296,"title":657,"plugin":43,"description":1297},"f1194aa8-01e1-4884-839d-4e7a44054763","Perfect your kickboxing with FightCamp’s Trainer Aaron Swenson’s guide to lead & rear roundhouse kicks – plus advanced moves like the hop kick and switch kick!",{"id":1299,"alt":657,"name":7,"focus":48,"title":657,"filename":1300,"copyright":7,"fieldtype":50},4272063,"https://a.storyblok.com/f/115220/2400x990/f4fd66a913/roundhouse-kick-step-by-step-guide-beginner-kickboxing.png",[],"roundhouse-kick-step-by-step-guide-beginner-kickboxing","blogs/roundhouse-kick-step-by-step-guide-beginner-kickboxing",-4430,[1306],"featured",60887917,"dbed0b2b-af61-48d9-922f-dadce9e7c6f7","2022-07-06T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1313],[1314,1557,1834,2248,2486,2771],{"name":1315,"created_at":1316,"published_at":1317,"updated_at":1318,"id":1319,"uuid":1320,"content":1321,"slug":1550,"full_slug":1551,"sort_by_date":48,"position":1552,"tag_list":1553,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":1554,"first_published_at":1555,"release_id":48,"lang":60,"path":1310,"alternates":1556,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1322,"faqs":1323,"title":1315,"topic":1336,"author":1351,"content":1352,"category":1531,"schedule":1539,"component":1294,"meta_info":1540,"cover_image":1544,"description":1548,"contributors":1549},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1324,1328,1332],{"_uid":1325,"answer":1326,"question":1327,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1329,"answer":1330,"question":1331,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1333,"answer":1334,"question":1335,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1337,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1349,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1338,"component":39,"meta_info":1346,"block_image":1347,"cover_image":1348,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1339,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1344,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1340,"component":118,"meta_info":1341,"meta_title":7,"block_image":1342,"cover_image":1343,"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},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":751,"content":1353},[1354,1358,1362,1366,1370,1385,1433,1446,1451,1474,1508,1512,1516,1527],{"type":804,"attrs":1355,"content":1356},{"level":806},[1357],{"text":1327,"type":758},{"type":754,"content":1359},[1360],{"text":1361,"type":758},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":754,"content":1363},[1364],{"text":1365,"type":758},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":804,"attrs":1367,"content":1368},{"level":806},[1369],{"text":1331,"type":758},{"type":754,"content":1371},[1372,1374,1383],{"text":1373,"type":758},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1375,"type":758,"marks":1376},"National Academy of Sports Medicine",[1377,1381],{"type":762,"attrs":1378},{"href":1379,"uuid":48,"anchor":48,"custom":1380,"target":765,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1382},"underline",{"text":1384,"type":758}," has a few exercise-related symptoms of overtraining:",{"type":1386,"attrs":1387,"content":1390},"ordered_list",{"order":1388},{"order":1389},1,[1391,1397,1403,1409,1415,1421,1427],{"type":823,"content":1392},[1393],{"type":754,"content":1394},[1395],{"text":1396,"type":758},"A plateau or decline in workout performance or progress",{"type":823,"content":1398},[1399],{"type":754,"content":1400},[1401],{"text":1402,"type":758},"A perception of increased exertion during “normal” or “easy” workouts",{"type":823,"content":1404},[1405],{"type":754,"content":1406},[1407],{"text":1408,"type":758},"Excessive sweating or overheating",{"type":823,"content":1410},[1411],{"type":754,"content":1412},[1413],{"text":1414,"type":758},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":823,"content":1416},[1417],{"type":754,"content":1418},[1419],{"text":1420,"type":758},"A lack of feeling “refreshed” after regular rest and recovery",{"type":823,"content":1422},[1423],{"type":754,"content":1424},[1425],{"text":1426,"type":758},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":823,"content":1428},[1429],{"type":754,"content":1430},[1431],{"text":1432,"type":758},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":754,"content":1434},[1435,1437,1444],{"text":1436,"type":758},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1266,"type":758,"marks":1438},[1439,1443],{"type":762,"attrs":1440},{"href":1441,"uuid":48,"anchor":48,"custom":1442,"target":765,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1382},{"text":1445,"type":758}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":804,"attrs":1447,"content":1448},{"level":806},[1449],{"text":1450,"type":758},"A Day of Rest",{"type":754,"content":1452},[1453,1455,1462,1464,1472],{"text":1454,"type":758},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1456,"type":758,"marks":1457},"Aaron",[1458,1461],{"type":762,"attrs":1459},{"href":784,"uuid":48,"anchor":48,"custom":1460,"target":765,"linktype":13},{},{"type":1382},{"text":1463,"type":758}," and ",{"text":1465,"type":758,"marks":1466},"Flo",[1467,1471],{"type":762,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"custom":1470,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1382},{"text":1473,"type":758},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":754,"content":1475},[1476,1478,1486,1488,1496,1498,1506],{"text":1477,"type":758},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1479,"type":758,"marks":1480},"researchers",[1481,1485],{"type":762,"attrs":1482},{"href":1483,"uuid":48,"anchor":48,"custom":1484,"target":765,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1382},{"text":1487,"type":758}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1489,"type":758,"marks":1490},"FightCamp Trainers",[1491,1495],{"type":762,"attrs":1492},{"href":1493,"uuid":48,"anchor":48,"custom":1494,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1382},{"text":1497,"type":758}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1499,"type":758,"marks":1500},"neurological connections",[1501,1505],{"type":762,"attrs":1502},{"href":1503,"uuid":48,"anchor":48,"custom":1504,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1382},{"text":1507,"type":758},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":754,"content":1509},[1510],{"text":1511,"type":758},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":804,"attrs":1513,"content":1514},{"level":806},[1515],{"text":1260,"type":758},{"type":754,"content":1517},[1518,1519,1525],{"text":1276,"type":758},{"text":1278,"type":758,"marks":1520},[1521,1524],{"type":762,"attrs":1522},{"href":1282,"uuid":48,"anchor":48,"custom":1523,"target":765,"linktype":13},{},{"type":1382},{"text":1526,"type":758}," 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":754,"content":1528},[1529],{"text":1530,"type":758},"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":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},[],[],"2023-01-12 00:00",{"_uid":1541,"title":1542,"plugin":43,"description":1543},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1545,"alt":1546,"name":7,"focus":7,"title":1546,"filename":1547,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1306],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1558,"created_at":1559,"published_at":1560,"updated_at":1561,"id":1562,"uuid":1563,"content":1564,"slug":1828,"full_slug":1829,"sort_by_date":48,"position":1830,"tag_list":1831,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":1832,"first_published_at":1560,"release_id":48,"lang":60,"path":1310,"alternates":1833,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1565,"faqs":1566,"title":1558,"topic":1587,"author":1602,"content":1603,"category":1809,"schedule":1817,"component":1294,"meta_info":1818,"cover_image":1822,"description":1826,"contributors":1827},"21563324-6383-4226-86da-b9779cd26bde",[1567,1571,1575,1579,1583],{"_uid":1568,"answer":1569,"question":1570,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1572,"answer":1573,"question":1574,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1576,"answer":1577,"question":1578,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1580,"answer":1581,"question":1582,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1584,"answer":1585,"question":1586,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1588,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1600,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1601,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1589,"component":39,"meta_info":1597,"block_image":1598,"cover_image":1599,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1590,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1595,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1596,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1591,"component":118,"meta_info":1592,"meta_title":7,"block_image":1593,"cover_image":1594,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":751,"content":1604},[1605,1618,1630,1635,1639,1673,1678,1682,1696,1721,1726,1730,1766,1783,1788,1792,1796,1806],{"type":754,"content":1606},[1607,1609,1616],{"text":1608,"type":758},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1610,"type":758,"marks":1611},"close-range",[1612],{"type":762,"attrs":1613},{"href":1614,"uuid":48,"anchor":48,"custom":1615,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1617,"type":758}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":790,"attrs":1619},{"id":1620,"body":1621},"52fa91c7-90bf-43d9-8857-79752817914b",[1622],{"url":1623,"_uid":1624,"image":1625,"component":896,"copyright_details":1629},{"id":7,"url":7,"linktype":890,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1626,"alt":1627,"name":7,"focus":48,"title":1627,"filename":1628,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":804,"attrs":1631,"content":1632},{"level":806},[1633],{"text":1634,"type":758},"Rolling Punch Drill",{"type":754,"content":1636},[1637],{"text":1638,"type":758},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":820,"content":1640},[1641,1647,1653,1659],{"type":823,"content":1642},[1643],{"type":754,"content":1644},[1645],{"text":1646,"type":758},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":823,"content":1648},[1649],{"type":754,"content":1650},[1651],{"text":1652,"type":758},"Bend your knees until your thigh muscles are supporting your weight",{"type":823,"content":1654},[1655],{"type":754,"content":1656},[1657],{"text":1658,"type":758},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":823,"content":1660},[1661,1665],{"type":754,"content":1662},[1663],{"text":1664,"type":758},"Develop a steady rhythm, and then start mixing punches in",{"type":820,"content":1666},[1667],{"type":823,"content":1668},[1669],{"type":754,"content":1670},[1671],{"text":1672,"type":758},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":804,"attrs":1674,"content":1675},{"level":806},[1676],{"text":1677,"type":758},"Danger Close Drill",{"type":754,"content":1679},[1680],{"text":1681,"type":758},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":820,"content":1683},[1684,1690],{"type":823,"content":1685},[1686],{"type":754,"content":1687},[1688],{"text":1689,"type":758},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":823,"content":1691},[1692],{"type":754,"content":1693},[1694],{"text":1695,"type":758},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":754,"content":1697},[1698,1702,1704,1711,1712,1719],{"text":1699,"type":758,"marks":1700},"Key focus:",[1701],{"type":937},{"text":1703,"type":758}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1705,"type":758,"marks":1706},"hooks",[1707],{"type":762,"attrs":1708},{"href":1709,"uuid":48,"anchor":48,"custom":1710,"target":765,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1463,"type":758},{"text":1713,"type":758,"marks":1714},"uppercuts",[1715],{"type":762,"attrs":1716},{"href":1717,"uuid":48,"anchor":48,"custom":1718,"target":765,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1720,"type":758},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":804,"attrs":1722,"content":1723},{"level":806},[1724],{"text":1725,"type":758},"Rolling Thunder Drill",{"type":754,"content":1727},[1728],{"text":1729,"type":758},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":820,"content":1731},[1732,1746,1760],{"type":823,"content":1733},[1734,1738],{"type":754,"content":1735},[1736],{"text":1737,"type":758},"On a heavy bag, set an interval of your choosing",{"type":820,"content":1739},[1740],{"type":823,"content":1741},[1742],{"type":754,"content":1743},[1744],{"text":1745,"type":758},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":823,"content":1747},[1748,1752],{"type":754,"content":1749},[1750],{"text":1751,"type":758},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":820,"content":1753},[1754],{"type":823,"content":1755},[1756],{"type":754,"content":1757},[1758],{"text":1759,"type":758},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":823,"content":1761},[1762],{"type":754,"content":1763},[1764],{"text":1765,"type":758},"Rest for 1 minute in between each round to recover",{"type":754,"content":1767},[1768,1772,1774,1781],{"text":1769,"type":758,"marks":1770},"Tip",[1771],{"type":937},{"text":1773,"type":758},": Maintaining a calm and ",{"text":1775,"type":758,"marks":1776},"steady breath",[1777],{"type":762,"attrs":1778},{"href":1779,"uuid":48,"anchor":48,"custom":1780,"target":765,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1782,"type":758}," will help you establish your rhythm.",{"type":804,"attrs":1784,"content":1785},{"level":806},[1786],{"text":1787,"type":758},"Better, Faster, Stronger",{"type":754,"content":1789},[1790],{"text":1791,"type":758},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":804,"attrs":1793,"content":1794},{"level":806},[1795],{"text":1260,"type":758},{"type":754,"content":1797},[1798,1799,1804],{"text":1276,"type":758},{"text":1278,"type":758,"marks":1800},[1801],{"type":762,"attrs":1802},{"href":1270,"uuid":48,"anchor":48,"custom":1803,"target":765,"linktype":13},{},{"text":1805,"type":758}," 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":754,"content":1807},[1808],{"text":1530,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1810,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1815,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1816,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1811,"component":118,"meta_info":1812,"meta_title":7,"block_image":1813,"cover_image":1814,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1819,"title":1820,"plugin":43,"description":1821},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1823,"alt":1824,"name":7,"focus":48,"title":1824,"filename":1825,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1306],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1835,"created_at":1836,"published_at":1837,"updated_at":1838,"id":1839,"uuid":1840,"content":1841,"slug":2241,"full_slug":2242,"sort_by_date":48,"position":2243,"tag_list":2244,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":2245,"first_published_at":2246,"release_id":48,"lang":60,"path":1310,"alternates":2247,"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":1842,"faqs":1843,"title":1835,"topic":1848,"author":1863,"content":1864,"category":2222,"schedule":2230,"component":1294,"meta_info":2231,"cover_image":2235,"description":2239,"contributors":2240},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1844],{"_uid":1845,"answer":1846,"question":1847,"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":1849,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1861,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1862,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1850,"component":39,"meta_info":1858,"block_image":1859,"cover_image":1860,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1851,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1856,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1857,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1852,"component":118,"meta_info":1853,"meta_title":7,"block_image":1854,"cover_image":1855,"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":751,"content":1865},[1866,1870,1874,1878,1891,1923,1927,1932,1936,1940,1945,1949,1969,1974,1978,2004,2008,2013,2017,2037,2042,2046,2066,2071,2075,2106,2111,2114,2134,2139,2143,2163,2168,2172,2192,2205,2210,2219],{"type":754,"content":1867},[1868],{"text":1869,"type":758},"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":754,"content":1871},[1872],{"text":1873,"type":758},"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":754,"content":1875},[1876],{"text":1877,"type":758},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":754,"content":1879},[1880,1882,1889],{"text":1881,"type":758},"With consistent resistance training and ",{"text":1883,"type":758,"marks":1884},"healthy nutrition",[1885],{"type":762,"attrs":1886},{"href":1887,"uuid":48,"anchor":48,"custom":1888,"target":765,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1890,"type":758},", women can develop strong arm muscles that will empower you to:",{"type":820,"content":1892},[1893,1899,1905,1911,1917],{"type":823,"content":1894},[1895],{"type":754,"content":1896},[1897],{"text":1898,"type":758},"Throw a solid punch",{"type":823,"content":1900},[1901],{"type":754,"content":1902},[1903],{"text":1904,"type":758},"Carry your kids or fur babies",{"type":823,"content":1906},[1907],{"type":754,"content":1908},[1909],{"text":1910,"type":758},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":823,"content":1912},[1913],{"type":754,"content":1914},[1915],{"text":1916,"type":758},"Feel confident in every tank top and sleeveless dress",{"type":823,"content":1918},[1919],{"type":754,"content":1920},[1921],{"text":1922,"type":758},"Haul all those bags from the car to the house in one trip ",{"type":754,"content":1924},[1925],{"text":1926,"type":758},"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":804,"attrs":1928,"content":1929},{"level":806},[1930],{"text":1931,"type":758},"Arm Exercises for Women",{"type":754,"content":1933},[1934],{"text":1935,"type":758},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":754,"content":1937},[1938],{"text":1939,"type":758},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":804,"attrs":1941,"content":1942},{"level":815},[1943],{"text":1944,"type":758},"1. Plank With Bicep Curl",{"type":754,"content":1946},[1947],{"text":1948,"type":758},"Target Muscles: Biceps & Core",{"type":820,"content":1950},[1951,1957,1963],{"type":823,"content":1952},[1953],{"type":754,"content":1954},[1955],{"text":1956,"type":758},"Begin in plank position, holding two dumbbells on the floor",{"type":823,"content":1958},[1959],{"type":754,"content":1960},[1961],{"text":1962,"type":758},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":823,"content":1964},[1965],{"type":754,"content":1966},[1967],{"text":1968,"type":758},"Maintain plank position and repeat with the other arm",{"type":804,"attrs":1970,"content":1971},{"level":815},[1972],{"text":1973,"type":758},"2. Overhead Tricep Extension",{"type":754,"content":1975},[1976],{"text":1977,"type":758},"Target Muscles: Triceps",{"type":820,"content":1979},[1980,1986,1992,1998],{"type":823,"content":1981},[1982],{"type":754,"content":1983},[1984],{"text":1985,"type":758},"Hold the weight overhead with both hands",{"type":823,"content":1987},[1988],{"type":754,"content":1989},[1990],{"text":1991,"type":758},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":823,"content":1993},[1994],{"type":754,"content":1995},[1996],{"text":1997,"type":758},"Straighten your elbows and extend the weight overhead",{"type":823,"content":1999},[2000],{"type":754,"content":2001},[2002],{"text":2003,"type":758},"Hold the fully extended position for a moment, then repeat slowly",{"type":754,"content":2005},[2006],{"text":2007,"type":758},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":804,"attrs":2009,"content":2010},{"level":815},[2011],{"text":2012,"type":758},"3. Upright Row ",{"type":754,"content":2014},[2015],{"text":2016,"type":758},"Target Muscles: Traps & Deltoids",{"type":820,"content":2018},[2019,2025,2031],{"type":823,"content":2020},[2021],{"type":754,"content":2022},[2023],{"text":2024,"type":758},"Begin standing with your feet hip-width apart",{"type":823,"content":2026},[2027],{"type":754,"content":2028},[2029],{"text":2030,"type":758},"Lift your barbell or dumbbells straight up toward your chin",{"type":823,"content":2032},[2033],{"type":754,"content":2034},[2035],{"text":2036,"type":758},"Pause at the top of the lift, lower, and repeat",{"type":804,"attrs":2038,"content":2039},{"level":815},[2040],{"text":2041,"type":758},"4. Lateral Arm Raise",{"type":754,"content":2043},[2044],{"text":2045,"type":758},"Target Muscles: Triceps & Shoulders",{"type":820,"content":2047},[2048,2054,2060],{"type":823,"content":2049},[2050],{"type":754,"content":2051},[2052],{"text":2053,"type":758},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":823,"content":2055},[2056],{"type":754,"content":2057},[2058],{"text":2059,"type":758},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":823,"content":2061},[2062],{"type":754,"content":2063},[2064],{"text":2065,"type":758},"Lower and repeat",{"type":804,"attrs":2067,"content":2068},{"level":815},[2069],{"text":2070,"type":758},"5. Dumbbell Bench Press",{"type":754,"content":2072},[2073],{"text":2074,"type":758},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":820,"content":2076},[2077,2083,2089,2100],{"type":823,"content":2078},[2079],{"type":754,"content":2080},[2081],{"text":2082,"type":758},"Begin laying on a bench with your feet flat on the floor",{"type":823,"content":2084},[2085],{"type":754,"content":2086},[2087],{"text":2088,"type":758},"Lift the dumbbells to chest height, with your hands facing forward",{"type":823,"content":2090},[2091],{"type":754,"content":2092},[2093,2095],{"text":2094,"type":758},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2096,"type":758,"marks":2097},"(don’t let the dumbbells touch)",[2098],{"type":2099},"italic",{"type":823,"content":2101},[2102],{"type":754,"content":2103},[2104],{"text":2105,"type":758},"Lower your arms and repeat",{"type":804,"attrs":2107,"content":2108},{"level":815},[2109],{"text":2110,"type":758},"6. Tricep Dips",{"type":754,"content":2112},[2113],{"text":1977,"type":758},{"type":820,"content":2115},[2116,2122,2128],{"type":823,"content":2117},[2118],{"type":754,"content":2119},[2120],{"text":2121,"type":758},"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":823,"content":2123},[2124],{"type":754,"content":2125},[2126],{"text":2127,"type":758},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":823,"content":2129},[2130],{"type":754,"content":2131},[2132],{"text":2133,"type":758},"Push yourself back up until your arms are almost straight, and repeat",{"type":804,"attrs":2135,"content":2136},{"level":815},[2137],{"text":2138,"type":758},"7. Decline Push-Up",{"type":754,"content":2140},[2141],{"text":2142,"type":758},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":820,"content":2144},[2145,2151,2157],{"type":823,"content":2146},[2147],{"type":754,"content":2148},[2149],{"text":2150,"type":758},"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":823,"content":2152},[2153],{"type":754,"content":2154},[2155],{"text":2156,"type":758},"Brace your core and glutes, and lower yourself down into a push-up",{"type":823,"content":2158},[2159],{"type":754,"content":2160},[2161],{"text":2162,"type":758},"Extend your elbows to push yourself up, and repeat",{"type":804,"attrs":2164,"content":2165},{"level":815},[2166],{"text":2167,"type":758},"8. Diamond Push-Up",{"type":754,"content":2169},[2170],{"text":2171,"type":758},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":820,"content":2173},[2174,2180,2186],{"type":823,"content":2175},[2176],{"type":754,"content":2177},[2178],{"text":2179,"type":758},"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":823,"content":2181},[2182],{"type":754,"content":2183},[2184],{"text":2185,"type":758},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":823,"content":2187},[2188],{"type":754,"content":2189},[2190],{"text":2191,"type":758},"Push yourself back up and repeat",{"type":754,"content":2193},[2194,2196,2203],{"text":2195,"type":758},"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":2197,"type":758,"marks":2198},"FightCamp Community",[2199],{"type":762,"attrs":2200},{"href":2201,"uuid":48,"anchor":48,"custom":2202,"target":765,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2204,"type":758}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":804,"attrs":2206,"content":2207},{"level":806},[2208],{"text":2209,"type":758},"Train Like a Woman",{"type":754,"content":2211},[2212,2213,2218],{"text":1276,"type":758},{"text":1278,"type":758,"marks":2214},[2215],{"type":762,"attrs":2216},{"href":1282,"uuid":48,"anchor":48,"custom":2217,"target":765,"linktype":13},{},{"text":1805,"type":758},{"type":754,"content":2220},[2221],{"text":1530,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2223,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2228,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2229,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2224,"component":118,"meta_info":2225,"meta_title":7,"block_image":2226,"cover_image":2227,"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":2232,"title":2233,"plugin":43,"description":2234},"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":2236,"alt":2237,"name":7,"focus":7,"title":2237,"filename":2238,"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,[1306],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2249,"created_at":2250,"published_at":2251,"updated_at":2252,"id":2253,"uuid":2254,"content":2255,"slug":2479,"full_slug":2480,"sort_by_date":48,"position":2481,"tag_list":2482,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":2483,"first_published_at":2484,"release_id":48,"lang":60,"path":1310,"alternates":2485,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2256,"faqs":2257,"title":2249,"topic":2266,"author":1863,"content":2281,"category":2460,"schedule":2468,"component":1294,"meta_info":2469,"cover_image":2473,"description":2477,"contributors":2478},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2258,2262],{"_uid":2259,"answer":2260,"question":2261,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2263,"answer":2264,"question":2265,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2267,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2279,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2280,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2268,"component":39,"meta_info":2276,"block_image":2277,"cover_image":2278,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2269,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2274,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2275,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2270,"component":118,"meta_info":2271,"meta_title":7,"block_image":2272,"cover_image":2273,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":2282},[2283,2288,2292,2297,2301,2306,2310,2336,2341,2345,2350,2354,2359,2363,2368,2381,2386,2399,2404,2408,2413,2417,2422,2426,2431,2435,2440,2444,2449],{"type":804,"attrs":2284,"content":2285},{"level":806},[2286],{"text":2287,"type":758},"Staying Safe While Exercising in the Cold",{"type":754,"content":2289},[2290],{"text":2291,"type":758},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":804,"attrs":2293,"content":2294},{"level":815},[2295],{"text":2296,"type":758},"Watch the Windchill",{"type":754,"content":2298},[2299],{"text":2300,"type":758},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":804,"attrs":2302,"content":2303},{"level":815},[2304],{"text":2305,"type":758},"Protect Your Extremities",{"type":754,"content":2307},[2308],{"text":2309,"type":758},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":820,"content":2311},[2312,2318,2324,2330],{"type":823,"content":2313},[2314],{"type":754,"content":2315},[2316],{"text":2317,"type":758},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":823,"content":2319},[2320],{"type":754,"content":2321},[2322],{"text":2323,"type":758},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":823,"content":2325},[2326],{"type":754,"content":2327},[2328],{"text":2329,"type":758},"Wear a hat or headband that covers your ears",{"type":823,"content":2331},[2332],{"type":754,"content":2333},[2334],{"text":2335,"type":758},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":804,"attrs":2337,"content":2338},{"level":815},[2339],{"text":2340,"type":758},"Wear Layers",{"type":754,"content":2342},[2343],{"text":2344,"type":758},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":804,"attrs":2346,"content":2347},{"level":815},[2348],{"text":2349,"type":758},"Don’t Forget Sunscreen",{"type":754,"content":2351},[2352],{"text":2353,"type":758},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":804,"attrs":2355,"content":2356},{"level":806},[2357],{"text":2358,"type":758},"Getting Motivated to Workout in the Cold ",{"type":754,"content":2360},[2361],{"text":2362,"type":758},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":804,"attrs":2364,"content":2365},{"level":815},[2366],{"text":2367,"type":758},"Invest in New Activewear",{"type":754,"content":2369},[2370,2372,2379],{"text":2371,"type":758},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2373,"type":758,"marks":2374},"new workout gear",[2375],{"type":762,"attrs":2376},{"href":2377,"uuid":48,"anchor":48,"custom":2378,"target":765,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2380,"type":758}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":804,"attrs":2382,"content":2383},{"level":815},[2384],{"text":2385,"type":758},"Find a Workout Buddy",{"type":754,"content":2387},[2388,2390,2397],{"text":2389,"type":758},"Accountability! Accountability! Accountability! Finding a ",{"text":2391,"type":758,"marks":2392},"workout buddy",[2393],{"type":762,"attrs":2394},{"href":2395,"uuid":48,"anchor":48,"custom":2396,"target":765,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2398,"type":758}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":804,"attrs":2400,"content":2401},{"level":815},[2402],{"text":2403,"type":758},"Benefits of Working Out in the Cold",{"type":754,"content":2405},[2406],{"text":2407,"type":758},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":804,"attrs":2409,"content":2410},{"level":815},[2411],{"text":2412,"type":758},"Combat Seasonal Affective Disorder",{"type":754,"content":2414},[2415],{"text":2416,"type":758},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":804,"attrs":2418,"content":2419},{"level":815},[2420],{"text":2421,"type":758},"Boost Your Immune System",{"type":754,"content":2423},[2424],{"text":2425,"type":758},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":804,"attrs":2427,"content":2428},{"level":815},[2429],{"text":2430,"type":758},"Diverse Training Options",{"type":754,"content":2432},[2433],{"text":2434,"type":758},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":804,"attrs":2436,"content":2437},{"level":815},[2438],{"text":2439,"type":758},"Burn More Calories",{"type":754,"content":2441},[2442],{"text":2443,"type":758},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":804,"attrs":2445,"content":2446},{"level":806},[2447],{"text":2448,"type":758},"Train Like a Fighter in the Cold",{"type":754,"content":2450},[2451,2453,2459],{"text":2452,"type":758},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1278,"type":758,"marks":2454},[2455,2458],{"type":762,"attrs":2456},{"href":1282,"uuid":48,"anchor":48,"custom":2457,"target":765,"linktype":13},{},{"type":1382},{"text":1284,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2461,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2466,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2467,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2462,"component":118,"meta_info":2463,"meta_title":7,"block_image":2464,"cover_image":2465,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2470,"title":2471,"plugin":43,"description":2472},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2474,"alt":2475,"name":7,"focus":7,"title":2475,"filename":2476,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1306],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2487,"created_at":2488,"published_at":2489,"updated_at":2490,"id":2491,"uuid":2492,"content":2493,"slug":2764,"full_slug":2765,"sort_by_date":48,"position":2766,"tag_list":2767,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":2768,"first_published_at":2769,"release_id":48,"lang":60,"path":1310,"alternates":2770,"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":2494,"faqs":2495,"title":2487,"topic":2512,"author":1602,"content":2527,"category":2745,"schedule":2753,"component":1294,"meta_info":2754,"cover_image":2758,"description":2762,"contributors":2763},"0970fa5a-5687-49ba-9c33-b7285372264c",[2496,2500,2504,2508],{"_uid":2497,"answer":2498,"question":2499,"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":2501,"answer":2502,"question":2503,"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":2505,"answer":2506,"question":2507,"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":2509,"answer":2510,"question":2511,"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":2513,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2525,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2526,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2514,"component":39,"meta_info":2522,"block_image":2523,"cover_image":2524,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2515,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2520,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2521,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2516,"component":118,"meta_info":2517,"meta_title":7,"block_image":2518,"cover_image":2519,"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},[],[],{"type":751,"content":2528},[2529,2534,2553,2558,2563,2567,2599,2603,2608,2618,2638,2642,2647,2651,2677,2681,2707,2711,2716,2728,2732,2741],{"type":804,"attrs":2530,"content":2531},{"level":806},[2532],{"text":2533,"type":758},"How to Get Better Head Movement in Boxing",{"type":754,"content":2535},[2536,2538,2545,2547,2551],{"text":2537,"type":758},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2539,"type":758,"marks":2540},"movements",[2541],{"type":762,"attrs":2542},{"href":2543,"uuid":48,"anchor":48,"custom":2544,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2546,"type":758}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2548,"type":758,"marks":2549},"employ",[2550],{"type":2099},{"text":2552,"type":758}," 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":804,"attrs":2554,"content":2555},{"level":806},[2556],{"text":2557,"type":758},"3 Boxing Head Movement Drills",{"type":804,"attrs":2559,"content":2560},{"level":815},[2561],{"text":2562,"type":758},"The 5 Point Pivot Drill",{"type":754,"content":2564},[2565],{"text":2566,"type":758},"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":820,"content":2568},[2569,2575,2581,2587,2593],{"type":823,"content":2570},[2571],{"type":754,"content":2572},[2573],{"text":2574,"type":758},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":823,"content":2576},[2577],{"type":754,"content":2578},[2579],{"text":2580,"type":758},"Weave under to the other side (to avoid hooks)",{"type":823,"content":2582},[2583],{"type":754,"content":2584},[2585],{"text":2586,"type":758},"Pull back/sway (good for avoiding uppercuts)",{"type":823,"content":2588},[2589],{"type":754,"content":2590},[2591],{"text":2592,"type":758},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":823,"content":2594},[2595],{"type":754,"content":2596},[2597],{"text":2598,"type":758},"Throw a punch (it's important that defense and offense are fluid) ",{"type":754,"content":2600},[2601],{"text":2602,"type":758},"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":804,"attrs":2604,"content":2605},{"level":815},[2606],{"text":2607,"type":758},"Frame and Shoot Drill",{"type":754,"content":2609},[2610,2612,2616],{"text":2611,"type":758},"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":2613,"type":758,"marks":2614},"will",[2615],{"type":2099},{"text":2617,"type":758}," 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":820,"content":2619},[2620,2626,2632],{"type":823,"content":2621},[2622],{"type":754,"content":2623},[2624],{"text":2625,"type":758},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":823,"content":2627},[2628],{"type":754,"content":2629},[2630],{"text":2631,"type":758},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":823,"content":2633},[2634],{"type":754,"content":2635},[2636],{"text":2637,"type":758},"Once you know what feels best, throw a punch from that position. ",{"type":754,"content":2639},[2640],{"text":2641,"type":758},"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":804,"attrs":2643,"content":2644},{"level":815},[2645],{"text":2646,"type":758},"The Line Drill",{"type":754,"content":2648},[2649],{"text":2650,"type":758},"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":820,"content":2652},[2653,2659,2665,2671],{"type":823,"content":2654},[2655],{"type":754,"content":2656},[2657],{"text":2658,"type":758},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":823,"content":2660},[2661],{"type":754,"content":2662},[2663],{"text":2664,"type":758}," 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":823,"content":2666},[2667],{"type":754,"content":2668},[2669],{"text":2670,"type":758},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":823,"content":2672},[2673],{"type":754,"content":2674},[2675],{"text":2676,"type":758},"Repeat step 1",{"type":754,"content":2678},[2679],{"text":2680,"type":758},"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":820,"content":2682},[2683,2689,2695,2701],{"type":823,"content":2684},[2685],{"type":754,"content":2686},[2687],{"text":2688,"type":758},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":823,"content":2690},[2691],{"type":754,"content":2692},[2693],{"text":2694,"type":758},"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":823,"content":2696},[2697],{"type":754,"content":2698},[2699],{"text":2700,"type":758},"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":823,"content":2702},[2703],{"type":754,"content":2704},[2705],{"text":2706,"type":758},"Return to neutral and repeat the sequence",{"type":754,"content":2708},[2709],{"text":2710,"type":758},"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":804,"attrs":2712,"content":2713},{"level":806},[2714],{"text":2715,"type":758},"Keep Your Head Moving",{"type":754,"content":2717},[2718,2720,2726],{"text":2719,"type":758},"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":2539,"type":758,"marks":2721},[2722],{"type":762,"attrs":2723},{"href":2724,"uuid":48,"anchor":48,"custom":2725,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2727,"type":758}," 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":804,"attrs":2729,"content":2730},{"level":806},[2731],{"text":1260,"type":758},{"type":754,"content":2733},[2734,2735,2740],{"text":1276,"type":758},{"text":1278,"type":758,"marks":2736},[2737],{"type":762,"attrs":2738},{"href":1282,"uuid":48,"anchor":48,"custom":2739,"target":765,"linktype":13},{},{"text":1805,"type":758},{"type":754,"content":2742},[2743],{"text":2744,"type":758},"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":2746,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2751,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2747,"component":118,"meta_info":2748,"meta_title":7,"block_image":2749,"cover_image":2750,"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":2755,"title":2756,"plugin":43,"description":2757},"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":2759,"alt":2760,"name":7,"focus":7,"title":2760,"filename":2761,"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,[1306],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2772,"created_at":2773,"published_at":2774,"updated_at":2775,"id":2776,"uuid":2777,"content":2778,"slug":2937,"full_slug":2938,"sort_by_date":48,"position":2939,"tag_list":2940,"is_startpage":9,"parent_id":1307,"meta_data":48,"group_id":2941,"first_published_at":2774,"release_id":48,"lang":60,"path":1310,"alternates":2942,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2779,"faqs":2780,"title":2772,"topic":2797,"author":1602,"content":2812,"category":2919,"schedule":2230,"component":1294,"meta_info":2927,"cover_image":2931,"description":2935,"contributors":2936},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2781,2785,2789,2793],{"_uid":2782,"answer":2783,"question":2784,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2786,"answer":2787,"question":2788,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2790,"answer":2791,"question":2792,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2794,"answer":2795,"question":2796,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2798,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2810,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2811,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2799,"component":39,"meta_info":2807,"block_image":2808,"cover_image":2809,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2800,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2805,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2806,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2801,"component":118,"meta_info":2802,"meta_title":7,"block_image":2803,"cover_image":2804,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":2813},[2814,2818,2823,2842,2847,2851,2856,2859,2864,2876,2881,2894,2899,2903,2907,2916],{"type":754,"content":2815},[2816],{"text":2817,"type":758},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":804,"attrs":2819,"content":2820},{"level":806},[2821],{"text":2822,"type":758},"Practice, Practice, Practice",{"type":754,"content":2824},[2825,2827,2831,2833,2840],{"text":2826,"type":758},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2828,"type":758,"marks":2829},"always",[2830],{"type":2099},{"text":2832,"type":758}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2834,"type":758,"marks":2835},"mirror",[2836],{"type":762,"attrs":2837},{"href":2838,"uuid":48,"anchor":48,"custom":2839,"target":765,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2841,"type":758}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":804,"attrs":2843,"content":2844},{"level":815},[2845],{"text":2846,"type":758},"Shoulder Touch Drill",{"type":754,"content":2848},[2849],{"text":2850,"type":758},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":804,"attrs":2852,"content":2853},{"level":815},[2854],{"text":2855,"type":758},"Cobra Bag",{"type":754,"content":2857},[2858],{"text":2787,"type":758},{"type":804,"attrs":2860,"content":2861},{"level":815},[2862],{"text":2863,"type":758},"Sparring",{"type":754,"content":2865},[2866,2868,2874],{"text":2867,"type":758},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2863,"type":758,"marks":2869},[2870],{"type":762,"attrs":2871},{"href":2872,"uuid":48,"anchor":48,"custom":2873,"target":765,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2875,"type":758}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":804,"attrs":2877,"content":2878},{"level":815},[2879],{"text":2880,"type":758},"“Free flow” mitt work",{"type":754,"content":2882},[2883,2885,2892],{"text":2884,"type":758},"Free flow ",{"text":2886,"type":758,"marks":2887},"mitt work",[2888],{"type":762,"attrs":2889},{"href":2890,"uuid":48,"anchor":48,"custom":2891,"target":765,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2893,"type":758}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":804,"attrs":2895,"content":2896},{"level":815},[2897],{"text":2898,"type":758},"Think Fast",{"type":754,"content":2900},[2901],{"text":2902,"type":758},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":804,"attrs":2904,"content":2905},{"level":806},[2906],{"text":1260,"type":758},{"type":754,"content":2908},[2909,2910,2915],{"text":1276,"type":758},{"text":1278,"type":758,"marks":2911},[2912],{"type":762,"attrs":2913},{"href":1282,"uuid":48,"anchor":48,"custom":2914,"target":765,"linktype":13},{},{"text":1526,"type":758},{"type":754,"content":2917},[2918],{"text":1530,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2920,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2925,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2926,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2921,"component":118,"meta_info":2922,"meta_title":7,"block_image":2923,"cover_image":2924,"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":2928,"title":2929,"plugin":43,"description":2930},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2932,"alt":2933,"name":7,"focus":7,"title":2933,"filename":2934,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1306],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1294,"created_at":2944,"published_at":2945,"updated_at":2946,"id":2947,"uuid":2948,"content":2949,"slug":1294,"full_slug":2970,"sort_by_date":48,"position":446,"tag_list":2971,"is_startpage":9,"parent_id":2972,"meta_data":48,"group_id":2973,"first_published_at":2974,"release_id":48,"lang":60,"path":7,"alternates":2975,"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":2950,"component":2951,"meta_info":2952,"custom_content_list":2954},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2953,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2955,2960,2965],{"_uid":2956,"label":2957,"value":2958,"dev_id":2959,"component":758},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2961,"label":2962,"value":2963,"dev_id":2964,"component":758},"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":2966,"label":2967,"value":2968,"dev_id":2969,"component":758},"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",[],1785892864389]