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It helps keep your heart rate in check, teaches you to control your breathing, trains your body to function efficiently when you’re tired, and improves your workout recovery.","Cardio","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"f1cc5e8e-78de-4b9c-817c-b61026e18b35","The classic cardio option for boxers is long distance running. We usually run at 5am with inspirational music playing in the background and people cheering us on. Wait, no that’s Rocky. In all seriousness, long distance running is a great way to work cardio into your fitness routine. The trick here is to keep it low and slow. It’s not about speed. Focus on keeping a steady pace and controlling your breathing--in through your nose, out through your mouth, and remember that nobody is born a marathon runner. Personally, when I started out, I couldn’t even run a whole mile. I stuck to a half mile for nearly a month before going farther.","Long Distance Running",{"_uid":676,"answer":677,"question":678,"component":670},"c3ca5758-2bfd-4865-ab49-d6b99fa949c8","Swimming is a fantastic cardio option if you’re sore or just want to give your joints a rest. Swimming is also a great recovery or “rest day\" option. It’s non-weight bearing so it’s easy on your joints. I recommend just doing some laps in the pool. Personally, I like to use breaststroke, but as long as you keep a good rhythm, it’s perfectly fine to do freestyle. Try to keep your strokes steady, and you’ll be surprised how much it pushes you.","Swimming",{"_uid":680,"answer":681,"question":682,"component":670},"58b6e558-4e54-4772-9e46-f213e387a7f6","This is a fantastic workout for anaerobic recovery and has the added benefit of working your shoulder conditioning as well. Tabata workouts emphasize high-intensity movements in short spurts, followed by an equally short period of rest. I personally do 10 seconds on, going as hard and fast as I can, then 10 seconds off, at a full rest. Try this for 3 minutes at a time. The trick here is to really push and never let off the gas during the work period because it’s so short. Like my coach says, “Anyone can be Pacquiao for 10 seconds.\"","Tabata Heavy Bag",{"_uid":684,"answer":685,"question":686,"component":670},"aef419e4-d5c1-4335-b8fc-83c822660c30","Arms are obviously important for boxing, but working out your arms almost always works the supporting muscles in your torso as well. This can be a tricky area to target otherwise, so working your arms is a great way to get more bang for your buck!","Arms",{"_uid":688,"answer":689,"question":690,"component":670},"0b39926d-77de-4913-852b-2f3993ed8fe6","The power punch-out exercise is simple. You throw punches with 100% power at the heavy bag. The best way to do this is over 3-minute rounds. If you’re a beginner just starting out, I recommend 1-minute rounds instead. This exercise is all about quality over quantity. Don’t worry about throwing fast combinations or head movement. Focus on power, rotation, and form. Imagine punching through the bag.","Power Punch-Out",{"_uid":692,"answer":693,"question":694,"component":670},"a4c305c1-48ac-4b5f-aaeb-9a3408a17d9a","This is the classic home exercise with a twist. To do Spartan push-ups, set your hands at 45 degree angles from each other: one underneath your shoulder like a standard push-up, and one behind, nearer to your pectoral line. Lower yourself down into a push-up, then explode upwards and switch your hand positions. Now, the hand in front should be whichever one started behind. Remember, safety first! If you feel like you might damage your wrist with the explosive switch, simply do a regular push-up in this position, and then switch your hands without the explosiveness once you’re back in your start position.","Spartan Push-Ups",{"_uid":696,"answer":697,"question":698,"component":670},"96fb685f-a8fa-4fb6-825d-e5f4da7ab620","This is a fantastic exercise for toning your arms. Its deceptively difficult, but super rewarding. To do these, start in a push-up position, lower down to your elbows and then climb back up to your hands. That’s it. I know it sounds easy, but do this for 1 minute with a steady rhythm, and you’ll be cursing my name. Make sure to do these on some kind of mat though, otherwise you’ll rub your elbows raw.","Plank Get Ups",{"_uid":700,"answer":701,"question":702,"component":670},"d8c63d0e-5933-495d-bf0f-d8be93d587be","Working your abs is awesome for both general fitness and for competition, as the large supporting muscles in your abdomen and hips control your rotation speed at the waist. Not to mention, a well-toned core looks and feels amazing!","Abs",{"_uid":704,"answer":705,"question":706,"component":670},"719e6de4-d3a8-4512-919d-4a593261a320","This is a great exercise for your abs, upper back, and obliques. Take a seat on the floor with your feet held about 5 inches off the ground and your back at a 45 degree angle with the floor. Then, twist your body at the waist to tap the floor with your finger tips, alternating sides as fast as you can. I usually aim for doing 3 sets of 1-minute rounds with a 30 second rest in between. The best thing about this exercise is that you can do it without any equipment or, for an added challenge, with a medicine ball. Regardless of the weight, it’s an effective exercise. Over time, you can push yourself to go for more reps, longer sets, or heavier weight.","Boxer’s Twist/Russian Twists",{"_uid":708,"answer":709,"question":710,"component":670},"31676d4c-3c33-4a06-9a3d-83eb3340ee94","V-Ups are like a cross between a crunch and a sit-up. I find that they are easier on my lower back and tailbone than the others. Lie down on the ground with your legs straight out and your hands stretched above your head. Then, lift your upper body at the waist and your legs at the same time to meet in the middle--forming a “V”. If sit-ups and crunches are getting old, definitely give these a try.","V-Ups",{"_uid":712,"answer":713,"question":714,"component":670},"5e213aef-5bf1-41ab-9771-e02c7a99a008","Side plank lifts work your obliques and are a great addition to any workout where you want to target those often under trained muscles. To get into a side plank position come onto one elbow, with your arm at a 90 degree angle in line with your shoulder and the floor. Stack your feet and raise your body in a straight line facing to one side. Then, lower your hip slowly to touch the ground, and lift back up. This is another of those deceptively easy exercises that when done correctly gives you an intense ab workout. Remember, keep your core tight the entire time!","Side Plank Lifts",{"_uid":716,"answer":717,"question":718,"component":670},"dc0992d8-4877-4953-8ac2-a90319b8f5df","It’s leg day! Your legs are the pillars that hold the rest of your body up, and it’s important to give them the attention they need to make sure they develop at the same rate as the rest of your body.","Legs",{"_uid":720,"answer":721,"question":722,"component":670},"b565869e-c2a1-4cf6-b773-866a25b36075","High knees are an amazing workout for muscle tone and muscle endurance in your legs, and they’re easy to do just about anywhere with no equipment at all. Simply alternate between bringing one knee up as close to your chest as possible, then the other--like running in place but emphasizing the upward motion. The trick here is to get your knees as high as you can, as fast as you can. Aim for 1 minute non-stop with a minute rest in between sets.","High Knees",{"_uid":724,"answer":725,"question":726,"component":670},"42819e0f-c925-4d3d-80db-47c26c7fd0d8","Jump rope is traditionally seen as more of a plyometric or cardio exercise, but you can modify it to be a fantastic workout for your calves. To do so, use a slightly shorter jump rope with a thick, heavy cord. This will allow for more rotations in a much shorter time, meaning your calves will be activated more often, and thus forced to exert more effort. Again, try to aim for 1 minute with a minute rest.","Speed Jump Rope",{"_uid":728,"answer":729,"question":730,"component":670},"0b4c2734-a67c-4b60-8c6a-cb5438f9a438","This is actually a boxing technique exercise that Mike Tyson used to create his explosive angle changes. Angle bumps also happen to work your legs harder than just about any other boxing technique I’ve ever used. To do these, you’ll want to square up with a heavy bag. Then, you slip to either the right or to the left, essentially squatting down on that leg and leaning your body slightly over it. Then, using the explosive power of your legs and hips, turn and rocket your body to the side of the bag, doing your best to land in a stance you can punch out of. Try and switch sides back and forth as rapidly as you can for 3 minutes, adding in some punches if you want to practice some angle punching.","Angle Bumps",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":732,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":744,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":733,"component":39,"meta_info":741,"block_image":742,"cover_image":743,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":735,"component":118,"meta_info":736,"meta_title":7,"block_image":737,"cover_image":738,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":747,"created_at":748,"published_at":749,"updated_at":750,"id":751,"uuid":752,"content":753,"slug":762,"full_slug":763,"sort_by_date":48,"position":528,"tag_list":764,"is_startpage":9,"parent_id":765,"meta_data":48,"group_id":766,"first_published_at":767,"release_id":48,"lang":60,"path":48,"alternates":768,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":754,"_uid":755,"name":747,"photo":756,"component":760,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":761,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":757,"alt":747,"name":758,"focus":48,"title":747,"filename":759,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":770,"content":771},"doc",[772,778,782,790,802,805,810,830,834,850,854,897,902,911,914,918,921,925,928,932,935,940,949,982,986,989,993,996,1000,1003,1008,1017,1037,1041,1044,1048,1062,1066,1069,1145,1150],{"type":773,"content":774},"paragraph",[775],{"text":776,"type":777},"I’ve said boxers are creatures of habit, and it's true. We repeat successful patterns because, in such a dangerous sport, we cannot afford to take a lot of chances on things that aren’t proven. Still, variety is the spice of life, so it's important to be able to adapt your workout to a variety of situations. With that in mind, I thought I’d share some of my favorite exercises for different kinds of workouts that are easy to do at home with minimal equipment.","text",{"type":773,"content":779},[780],{"text":781,"type":777},"This article is broken into four (4) main sections: Cardio, Arms, Abs, and Legs. If you’re looking to shake up a certain part of your routine, add some of these exercises to your training. Heck, roll a die!",{"type":783,"attrs":784,"content":786},"heading",{"level":785},2,[787,788],{"text":669,"type":777},{"type":789},"hard_break",{"type":791,"attrs":792},"blok",{"id":793,"body":794},"b10e2169-d888-48b6-9e77-37d48e0faf9a",[795],{"_uid":796,"image":797,"component":801},"i-ed071e02-41d6-40f4-b5ba-ba13e57de1d3",{"id":798,"alt":799,"name":7,"focus":48,"title":799,"filename":800,"copyright":7,"fieldtype":50},3462308,"Flo Master Running On the Beach","https://a.storyblok.com/f/115220/700x1100/14dc6a7057/running.png","content_image",{"type":773,"content":803},[804],{"text":668,"type":777},{"type":783,"attrs":806,"content":808},{"level":807},3,[809],{"text":674,"type":777},{"type":773,"content":811},[812,814,820,828],{"text":813,"type":777},"The classic cardio option for boxers is long distance ",{"text":815,"type":777,"marks":816}," ",[817],{"type":818,"attrs":819},"styled",{"class":7},{"text":821,"type":777,"marks":822},"running",[823],{"type":824,"attrs":825},"link",{"href":826,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/","_blank",{"text":829,"type":777},". We usually run at 5am with inspirational music playing in the background and people cheering us on. Wait, no that’s Rocky. In all seriousness, long distance running is a great way to work cardio into your fitness routine. The trick here is to keep it low and slow. It’s not about speed. Focus on keeping a steady pace and controlling your breathing--in through your nose, out through your mouth, and remember that nobody is born a marathon runner. Personally, when I started out, I couldn’t even run a whole mile. I stuck to a half mile for nearly a month before going farther.",{"type":783,"attrs":831,"content":832},{"level":807},[833],{"text":678,"type":777},{"type":773,"content":835},[836,838,842,848],{"text":837,"type":777},"Swimming is a fantastic cardio option if you’re sore or just want to give your joints a rest. Swimming is also a great recovery or ",{"text":815,"type":777,"marks":839},[840],{"type":818,"attrs":841},{"class":7},{"text":843,"type":777,"marks":844},"“rest day\"",[845],{"type":824,"attrs":846},{"href":847,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":849,"type":777}," option. It’s non-weight bearing so it’s easy on your joints. I recommend just doing some laps in the pool. Personally, I like to use breaststroke, but as long as you keep a good rhythm, it’s perfectly fine to do freestyle. Try to keep your strokes steady, and you’ll be surprised how much it pushes you.",{"type":783,"attrs":851,"content":852},{"level":807},[853],{"text":682,"type":777},{"type":773,"content":855},[856,858,862,868,874,879,881,885,891,895],{"text":857,"type":777},"This is a fantastic ",{"text":815,"type":777,"marks":859},[860],{"type":818,"attrs":861},{"class":7},{"text":863,"type":777,"marks":864},"workout",[865],{"type":824,"attrs":866},{"href":867,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-tabata-hiit-workout-no-equipment-needed/",{"text":815,"type":777,"marks":869},[870,872],{"type":824,"attrs":871},{"href":867,"uuid":48,"anchor":48,"target":827,"linktype":13},{"type":818,"attrs":873},{"class":7},{"text":875,"type":777,"marks":876},"  ",[877],{"type":818,"attrs":878},{"class":7},{"text":880,"type":777},"for anaerobic recovery and has the added benefit of working your shoulder conditioning as well. ",{"text":815,"type":777,"marks":882},[883],{"type":818,"attrs":884},{"class":7},{"text":886,"type":777,"marks":887},"Tabata workouts",[888],{"type":824,"attrs":889},{"href":890,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":875,"type":777,"marks":892},[893],{"type":818,"attrs":894},{"class":7},{"text":896,"type":777},"emphasize high-intensity movements in short spurts, followed by an equally short period of rest. I personally do 10 seconds on, going as hard and fast as I can, then 10 seconds off, at a full rest. Try this for 3 minutes at a time. The trick here is to really push and never let off the gas during the work period because it’s so short. Like my coach says, “Anyone can be Pacquiao for 10 seconds.”",{"type":783,"attrs":898,"content":899},{"level":785},[900,901],{"text":686,"type":777},{"type":789},{"type":791,"attrs":903},{"id":793,"body":904},[905],{"_uid":906,"image":907,"component":801},"i-53d544cc-9138-42ff-b636-877ae256dcf4",{"id":908,"alt":909,"name":7,"focus":48,"title":909,"filename":910,"copyright":7,"fieldtype":50},3462313,"Flo Master Punching a Heavy Bag","https://a.storyblok.com/f/115220/700x1100/0d7175f49d/heavy_bag_training.png",{"type":773,"content":912},[913],{"text":685,"type":777},{"type":783,"attrs":915,"content":916},{"level":807},[917],{"text":690,"type":777},{"type":773,"content":919},[920],{"text":689,"type":777},{"type":783,"attrs":922,"content":923},{"level":807},[924],{"text":694,"type":777},{"type":773,"content":926},[927],{"text":693,"type":777},{"type":783,"attrs":929,"content":930},{"level":807},[931],{"text":698,"type":777},{"type":773,"content":933},[934],{"text":697,"type":777},{"type":783,"attrs":936,"content":937},{"level":785},[938,939],{"text":702,"type":777},{"type":789},{"type":791,"attrs":941},{"id":793,"body":942},[943],{"_uid":944,"image":945,"component":801},"i-7d649eda-b08f-4f7e-bdb9-1a20adcfdc38",{"id":946,"alt":947,"name":7,"focus":48,"title":947,"filename":948,"copyright":7,"fieldtype":50},3462330,"Flo Master Doing Boxer Twists","https://a.storyblok.com/f/115220/700x1100/aefe6d51d9/boxers_twists.png",{"type":773,"content":950},[951,953,959,960,964,966,970,976,980],{"text":952,"type":777},"Working your ",{"text":954,"type":777,"marks":955},"abs",[956],{"type":824,"attrs":957},{"href":958,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/for-members/shred-and-stabilize-your-core-with-all-new-core-workouts/",{"text":815,"type":777},{"text":815,"type":777,"marks":961},[962],{"type":818,"attrs":963},{"class":7},{"text":965,"type":777},"is awesome for both general fitness and for competition, as the large supporting muscles in your abdomen and hips control your rotation speed at the waist. Not to mention, a ",{"text":815,"type":777,"marks":967},[968],{"type":818,"attrs":969},{"class":7},{"text":971,"type":777,"marks":972},"well-toned core",[973],{"type":824,"attrs":974},{"href":975,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/top-6-six-faqs-how-to-get-six-pack-abs/",{"text":875,"type":777,"marks":977},[978],{"type":818,"attrs":979},{"class":7},{"text":981,"type":777},"looks and feels amazing!",{"type":783,"attrs":983,"content":984},{"level":807},[985],{"text":706,"type":777},{"type":773,"content":987},[988],{"text":705,"type":777},{"type":783,"attrs":990,"content":991},{"level":807},[992],{"text":710,"type":777},{"type":773,"content":994},[995],{"text":709,"type":777},{"type":783,"attrs":997,"content":998},{"level":807},[999],{"text":714,"type":777},{"type":773,"content":1001},[1002],{"text":713,"type":777},{"type":783,"attrs":1004,"content":1005},{"level":785},[1006,1007],{"text":718,"type":777},{"type":789},{"type":791,"attrs":1009},{"id":793,"body":1010},[1011],{"_uid":1012,"image":1013,"component":801},"i-511dc889-1f13-458c-898d-23d9af9098a8",{"id":1014,"alt":1015,"name":7,"focus":48,"title":1015,"filename":1016,"copyright":7,"fieldtype":50},3462357,"Flo Master Doing High Knees","https://a.storyblok.com/f/115220/700x1100/6b98b6f349/high_knees.png",{"type":773,"content":1018},[1019,1021,1025,1031,1035],{"text":1020,"type":777},"It’s leg day! Your ",{"text":815,"type":777,"marks":1022},[1023],{"type":818,"attrs":1024},{"class":7},{"text":1026,"type":777,"marks":1027},"legs",[1028],{"type":824,"attrs":1029},{"href":1030,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-need-strong-legs-for-boxing/",{"text":875,"type":777,"marks":1032},[1033],{"type":818,"attrs":1034},{"class":7},{"text":1036,"type":777},"are the pillars that hold the rest of your body up, and it’s important to give them the attention they need to make sure they develop at the same rate as the rest of your body.",{"type":783,"attrs":1038,"content":1039},{"level":807},[1040],{"text":722,"type":777},{"type":773,"content":1042},[1043],{"text":721,"type":777},{"type":783,"attrs":1045,"content":1046},{"level":807},[1047],{"text":726,"type":777},{"type":773,"content":1049},[1050,1056,1060],{"text":1051,"type":777,"marks":1052},"Jump rope",[1053],{"type":824,"attrs":1054},{"href":1055,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-jump-rope-like-a-boxer-for-beginners/",{"text":875,"type":777,"marks":1057},[1058],{"type":818,"attrs":1059},{"class":7},{"text":1061,"type":777},"is traditionally seen as more of a plyometric or cardio exercise, but you can modify it to be a fantastic workout for your calves. To do so, use a slightly shorter jump rope with a thick, heavy cord. This will allow for more rotations in a much shorter time, meaning your calves will be activated more often, and thus forced to exert more effort. Again, try to aim for 1 minute with a minute rest.",{"type":783,"attrs":1063,"content":1064},{"level":807},[1065],{"text":730,"type":777},{"type":773,"content":1067},[1068],{"text":729,"type":777},{"type":773,"content":1070},[1071,1073,1077,1083,1087,1089,1093,1099,1103,1105,1109,1115,1117,1121,1127,1129,1133,1139,1143],{"text":1072,"type":777},"There are tons of great exercises out there to keep your ",{"text":815,"type":777,"marks":1074},[1075],{"type":818,"attrs":1076},{"class":7},{"text":1078,"type":777,"marks":1079},"at-home boxing training",[1080],{"type":824,"attrs":1081},{"href":1082,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":875,"type":777,"marks":1084},[1085],{"type":818,"attrs":1086},{"class":7},{"text":1088,"type":777},"motivating and fresh. I hope that some of my favorites will be a great addition to your workouts! Let us know on the ",{"text":815,"type":777,"marks":1090},[1091],{"type":818,"attrs":1092},{"class":7},{"text":1094,"type":777,"marks":1095},"FightCamp Facebook Community",[1096],{"type":824,"attrs":1097},{"href":1098,"uuid":48,"anchor":48,"target":827,"linktype":48},"https://www.facebook.com/groups/542530602799015",{"text":875,"type":777,"marks":1100},[1101],{"type":818,"attrs":1102},{"class":7},{"text":1104,"type":777},"what exercises you love mixing into your daily routines! And for more at-home boxing and kickboxing training and inspiration, check out our ",{"text":815,"type":777,"marks":1106},[1107],{"type":818,"attrs":1108},{"class":7},{"text":1110,"type":777,"marks":1111},"YouTube Channel",[1112],{"type":824,"attrs":1113},{"href":1114,"uuid":48,"anchor":48,"target":827,"linktype":48},"https://bit.ly/3oYefXf",{"text":1116,"type":777},",",{"text":875,"type":777,"marks":1118},[1119],{"type":818,"attrs":1120},{"class":7},{"text":1122,"type":777,"marks":1123},"Blog",[1124],{"type":824,"attrs":1125},{"href":1126,"uuid":48,"anchor":48,"target":827,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1128,"type":777},", and ",{"text":815,"type":777,"marks":1130},[1131],{"type":818,"attrs":1132},{"class":7},{"text":1134,"type":777,"marks":1135},"App",[1136],{"type":824,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":875,"type":777,"marks":1140},[1141],{"type":818,"attrs":1142},{"class":7},{"text":1144,"type":777},"for the latest on-demand workouts and training tips.",{"type":783,"attrs":1146,"content":1147},{"level":807},[1148],{"text":1149,"type":777},"Related Articles",{"type":773,"content":1151},[1152,1158,1159,1165,1166,1172,1173,1179,1180],{"text":1153,"type":777,"marks":1154},"How To Start An At-Home Fitness Routine",[1155],{"type":824,"attrs":1156},{"href":1157,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-an-at-home-fitness-routine/",{"type":789},{"text":1160,"type":777,"marks":1161},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1162],{"type":824,"attrs":1163},{"href":1164,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-beginners-guide/",{"type":789},{"text":1167,"type":777,"marks":1168},"Life of a Boxer: How a Boxer Trains To Fight",[1169],{"type":824,"attrs":1170},{"href":1171,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/life-of-a-boxer-how-a-boxer-trains-to-fight/",{"type":789},{"text":1174,"type":777,"marks":1175},"Why Boxing Is Great For Fitness | From An Amateur Boxer",[1176],{"type":824,"attrs":1177},{"href":1178,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/why-boxing-is-great-for-fitness-from-an-amateur-boxer/",{"type":789},{"text":1181,"type":777,"marks":1182},"How To Create A Workout Schedule | At-Home Boxing Training",[1183],{"type":824,"attrs":1184},{"href":1185,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-create-a-workout-schedule-at-home-boxing-training/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1187,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1192,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1188,"component":118,"meta_info":1189,"meta_title":7,"block_image":1190,"cover_image":1191,"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},[],[],"2022-04-25 00:00","article",{"_uid":1197,"title":657,"plugin":43,"description":1198},"ff432b5f-fa8a-4932-a8ed-742ec063e88c","Boxer Iain Mackenzie shares some of his favorite exercises for keeping his boxing training fresh and engaging. Add these exercises to spice up your workouts.",{"id":1200,"alt":657,"name":7,"focus":48,"title":657,"filename":1201,"copyright":7,"fieldtype":50},3469853,"https://a.storyblok.com/f/115220/2400x990/82046bd521/spice-up-your-at-home-workout-with-these-exercises.png",[],[],"spice-up-your-at-home-workout-with-these-exercises","blogs/spice-up-your-at-home-workout-with-these-exercises",-2810,[],60887917,"12198536-8581-4542-abe9-ffdb4034668f","2022-01-13T02:30:00.000Z","training/{{story.slug}}",[],["Reactive",1214],[1215,1461,1812,2045,2459,2631],{"name":1216,"created_at":1217,"published_at":1218,"updated_at":1219,"id":1220,"uuid":1221,"content":1222,"slug":1453,"full_slug":1454,"sort_by_date":48,"position":1455,"tag_list":1456,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":1458,"first_published_at":1459,"release_id":48,"lang":60,"path":1211,"alternates":1460,"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":1223,"faqs":1224,"title":1216,"topic":1233,"author":1248,"content":1249,"category":1434,"schedule":1442,"component":1195,"meta_info":1443,"cover_image":1447,"description":1451,"contributors":1452},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1225,1229],{"_uid":1226,"answer":1227,"question":1228,"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":1230,"answer":1231,"question":1232,"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":1234,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1246,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1247,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1235,"component":39,"meta_info":1243,"block_image":1244,"cover_image":1245,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1236,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1241,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1242,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1237,"component":118,"meta_info":1238,"meta_title":7,"block_image":1239,"cover_image":1240,"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":770,"content":1250},[1251,1256,1260,1265,1269,1274,1278,1306,1311,1315,1320,1324,1329,1333,1338,1351,1356,1369,1374,1378,1383,1387,1392,1396,1401,1405,1410,1414,1419],{"type":783,"attrs":1252,"content":1253},{"level":785},[1254],{"text":1255,"type":777},"Staying Safe While Exercising in the Cold",{"type":773,"content":1257},[1258],{"text":1259,"type":777},"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":783,"attrs":1261,"content":1262},{"level":807},[1263],{"text":1264,"type":777},"Watch the Windchill",{"type":773,"content":1266},[1267],{"text":1268,"type":777},"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":783,"attrs":1270,"content":1271},{"level":807},[1272],{"text":1273,"type":777},"Protect Your Extremities",{"type":773,"content":1275},[1276],{"text":1277,"type":777},"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":1279,"content":1280},"bullet_list",[1281,1288,1294,1300],{"type":1282,"content":1283},"list_item",[1284],{"type":773,"content":1285},[1286],{"text":1287,"type":777},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1282,"content":1289},[1290],{"type":773,"content":1291},[1292],{"text":1293,"type":777},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1282,"content":1295},[1296],{"type":773,"content":1297},[1298],{"text":1299,"type":777},"Wear a hat or headband that covers your ears",{"type":1282,"content":1301},[1302],{"type":773,"content":1303},[1304],{"text":1305,"type":777},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":783,"attrs":1307,"content":1308},{"level":807},[1309],{"text":1310,"type":777},"Wear Layers",{"type":773,"content":1312},[1313],{"text":1314,"type":777},"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":783,"attrs":1316,"content":1317},{"level":807},[1318],{"text":1319,"type":777},"Don’t Forget Sunscreen",{"type":773,"content":1321},[1322],{"text":1323,"type":777},"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":783,"attrs":1325,"content":1326},{"level":785},[1327],{"text":1328,"type":777},"Getting Motivated to Workout in the Cold ",{"type":773,"content":1330},[1331],{"text":1332,"type":777},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":783,"attrs":1334,"content":1335},{"level":807},[1336],{"text":1337,"type":777},"Invest in New Activewear",{"type":773,"content":1339},[1340,1342,1349],{"text":1341,"type":777},"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":1343,"type":777,"marks":1344},"new workout gear",[1345],{"type":824,"attrs":1346},{"href":1347,"uuid":48,"anchor":48,"custom":1348,"target":827,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1350,"type":777}," 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":783,"attrs":1352,"content":1353},{"level":807},[1354],{"text":1355,"type":777},"Find a Workout Buddy",{"type":773,"content":1357},[1358,1360,1367],{"text":1359,"type":777},"Accountability! Accountability! Accountability! Finding a ",{"text":1361,"type":777,"marks":1362},"workout buddy",[1363],{"type":824,"attrs":1364},{"href":1365,"uuid":48,"anchor":48,"custom":1366,"target":827,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1368,"type":777}," 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":783,"attrs":1370,"content":1371},{"level":807},[1372],{"text":1373,"type":777},"Benefits of Working Out in the Cold",{"type":773,"content":1375},[1376],{"text":1377,"type":777},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":783,"attrs":1379,"content":1380},{"level":807},[1381],{"text":1382,"type":777},"Combat Seasonal Affective Disorder",{"type":773,"content":1384},[1385],{"text":1386,"type":777},"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":783,"attrs":1388,"content":1389},{"level":807},[1390],{"text":1391,"type":777},"Boost Your Immune System",{"type":773,"content":1393},[1394],{"text":1395,"type":777},"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":783,"attrs":1397,"content":1398},{"level":807},[1399],{"text":1400,"type":777},"Diverse Training Options",{"type":773,"content":1402},[1403],{"text":1404,"type":777},"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":783,"attrs":1406,"content":1407},{"level":807},[1408],{"text":1409,"type":777},"Burn More Calories",{"type":773,"content":1411},[1412],{"text":1413,"type":777},"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":783,"attrs":1415,"content":1416},{"level":785},[1417],{"text":1418,"type":777},"Train Like a Fighter in the Cold",{"type":773,"content":1420},[1421,1423,1432],{"text":1422,"type":777},"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":1424,"type":777,"marks":1425},"FightCamp",[1426,1430],{"type":824,"attrs":1427},{"href":1428,"uuid":48,"anchor":48,"custom":1429,"target":827,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1431},"underline",{"text":1433,"type":777}," 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":1435,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1440,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1441,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1436,"component":118,"meta_info":1437,"meta_title":7,"block_image":1438,"cover_image":1439,"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":1444,"title":1445,"plugin":43,"description":1446},"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":1448,"alt":1449,"name":7,"focus":7,"title":1449,"filename":1450,"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,[1457],"featured","dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1462,"created_at":1463,"published_at":1464,"updated_at":1465,"id":1466,"uuid":1467,"content":1468,"slug":1805,"full_slug":1806,"sort_by_date":48,"position":1807,"tag_list":1808,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":1809,"first_published_at":1810,"release_id":48,"lang":60,"path":1211,"alternates":1811,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1469,"faqs":1470,"title":1462,"topic":1483,"author":1498,"content":1499,"category":1786,"schedule":1794,"component":1195,"meta_info":1795,"cover_image":1799,"description":1803,"contributors":1804},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1471,1475,1479],{"_uid":1472,"answer":1473,"question":1474,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1476,"answer":1477,"question":1478,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1480,"answer":1481,"question":1482,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1484,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1496,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1497,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1485,"component":39,"meta_info":1493,"block_image":1494,"cover_image":1495,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1486,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1491,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1487,"component":118,"meta_info":1488,"meta_title":7,"block_image":1489,"cover_image":1490,"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":770,"content":1500},[1501,1515,1519,1531,1536,1541,1571,1576,1603,1608,1630,1635,1657,1662,1684,1689,1716,1721,1737,1741,1765,1770,1782],{"type":773,"content":1502},[1503,1505,1513],{"text":1504,"type":777},"Post-workout ",{"text":1506,"type":777,"marks":1507},"stretches",[1508,1512],{"type":824,"attrs":1509},{"href":1510,"uuid":48,"anchor":48,"custom":1511,"target":827,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1431},{"text":1514,"type":777}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":783,"attrs":1516,"content":1517},{"level":785},[1518],{"text":1474,"type":777},{"type":773,"content":1520},[1521,1529],{"text":1522,"type":777,"marks":1523},"Research",[1524,1528],{"type":824,"attrs":1525},{"href":1526,"uuid":48,"anchor":48,"custom":1527,"target":827,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1431},{"text":1530,"type":777}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":783,"attrs":1532,"content":1533},{"level":785},[1534],{"text":1535,"type":777},"7 Stretches to Help You Recover Post-Workout",{"type":783,"attrs":1537,"content":1538},{"level":807},[1539],{"text":1540,"type":777},"Shoulder Flossing",{"type":1542,"attrs":1543,"content":1546},"ordered_list",{"order":1544},{"order":1545},1,[1547,1553,1559,1565],{"type":1282,"content":1548},[1549],{"type":773,"content":1550},[1551],{"text":1552,"type":777},"Start in a standing position.",{"type":1282,"content":1554},[1555],{"type":773,"content":1556},[1557],{"text":1558,"type":777},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1282,"content":1560},[1561],{"type":773,"content":1562},[1563],{"text":1564,"type":777},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1282,"content":1566},[1567],{"type":773,"content":1568},[1569],{"text":1570,"type":777},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":783,"attrs":1572,"content":1573},{"level":807},[1574],{"text":1575,"type":777},"World's Greatest Stretch ",{"type":1542,"attrs":1577,"content":1578},{"order":1545},[1579,1585,1591,1597],{"type":1282,"content":1580},[1581],{"type":773,"content":1582},[1583],{"text":1584,"type":777},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1282,"content":1586},[1587],{"type":773,"content":1588},[1589],{"text":1590,"type":777},"Next to the left hand, raise the left hand to the sky. ",{"type":1282,"content":1592},[1593],{"type":773,"content":1594},[1595],{"text":1596,"type":777},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1282,"content":1598},[1599],{"type":773,"content":1600},[1601],{"text":1602,"type":777},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":783,"attrs":1604,"content":1605},{"level":807},[1606],{"text":1607,"type":777},"Kneeling Quad/Hip Flexor Stretch",{"type":1542,"attrs":1609,"content":1611},{"order":1610},{"order":1545},[1612,1618,1624],{"type":1282,"content":1613},[1614],{"type":773,"content":1615},[1616],{"text":1617,"type":777},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1282,"content":1619},[1620],{"type":773,"content":1621},[1622],{"text":1623,"type":777},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1282,"content":1625},[1626],{"type":773,"content":1627},[1628],{"text":1629,"type":777},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":783,"attrs":1631,"content":1632},{"level":807},[1633],{"text":1634,"type":777},"Cat/Cow",{"type":1542,"attrs":1636,"content":1638},{"order":1637},{"order":1545},[1639,1645,1651],{"type":1282,"content":1640},[1641],{"type":773,"content":1642},[1643],{"text":1644,"type":777},"Start on all fours, neutral spine. ",{"type":1282,"content":1646},[1647],{"type":773,"content":1648},[1649],{"text":1650,"type":777},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1282,"content":1652},[1653],{"type":773,"content":1654},[1655],{"text":1656,"type":777},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":783,"attrs":1658,"content":1659},{"level":807},[1660],{"text":1661,"type":777},"Thread the Needle",{"type":1542,"attrs":1663,"content":1665},{"order":1664},{"order":1545},[1666,1672,1678],{"type":1282,"content":1667},[1668],{"type":773,"content":1669},[1670],{"text":1671,"type":777},"Start on all fours. ",{"type":1282,"content":1673},[1674],{"type":773,"content":1675},[1676],{"text":1677,"type":777},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1282,"content":1679},[1680],{"type":773,"content":1681},[1682],{"text":1683,"type":777},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":783,"attrs":1685,"content":1686},{"level":807},[1687],{"text":1688,"type":777},"Thread the Needle With a Twist ",{"type":1542,"attrs":1690,"content":1692},{"order":1691},{"order":1545},[1693,1698,1704,1710],{"type":1282,"content":1694},[1695],{"type":773,"content":1696},[1697],{"text":1671,"type":777},{"type":1282,"content":1699},[1700],{"type":773,"content":1701},[1702],{"text":1703,"type":777},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1282,"content":1705},[1706],{"type":773,"content":1707},[1708],{"text":1709,"type":777},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1282,"content":1711},[1712],{"type":773,"content":1713},[1714],{"text":1715,"type":777},"Return to the starting position.",{"type":783,"attrs":1717,"content":1718},{"level":807},[1719],{"text":1720,"type":777},"Scorpion Stretch (Prone) ",{"type":1542,"attrs":1722,"content":1724},{"order":1723},{"order":1545},[1725,1731],{"type":1282,"content":1726},[1727],{"type":773,"content":1728},[1729],{"text":1730,"type":777},"Begin lying down, arms out in T. ",{"type":1282,"content":1732},[1733],{"type":773,"content":1734},[1735],{"text":1736,"type":777},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":783,"attrs":1738,"content":1739},{"level":785},[1740],{"text":1482,"type":777},{"type":773,"content":1742},[1743,1745,1753,1755,1763],{"text":1744,"type":777},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1746,"type":777,"marks":1747},"range of motion improvements",[1748,1752],{"type":824,"attrs":1749},{"href":1750,"uuid":48,"anchor":48,"custom":1751,"target":827,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1431},{"text":1754,"type":777},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1756,"type":777,"marks":1757},"Studies",[1758,1762],{"type":824,"attrs":1759},{"href":1760,"uuid":48,"anchor":48,"custom":1761,"target":827,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1431},{"text":1764,"type":777}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":783,"attrs":1766,"content":1767},{"level":785},[1768],{"text":1769,"type":777},"Train Like a Fighter",{"type":773,"content":1771},[1772,1774,1780],{"text":1773,"type":777},"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":1424,"type":777,"marks":1775},[1776,1779],{"type":824,"attrs":1777},{"href":1428,"uuid":48,"anchor":48,"custom":1778,"target":827,"linktype":13},{},{"type":1431},{"text":1781,"type":777}," 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":773,"content":1783},[1784],{"text":1785,"type":777},"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":1787,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1792,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1793,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1788,"component":118,"meta_info":1789,"meta_title":7,"block_image":1790,"cover_image":1791,"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},[],[],"2023-01-26 00:00",{"_uid":1796,"title":1797,"plugin":43,"description":1798},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1800,"alt":1801,"name":7,"focus":7,"title":1801,"filename":1802,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1457],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1813,"created_at":1814,"published_at":1815,"updated_at":1816,"id":1817,"uuid":1818,"content":1819,"slug":2038,"full_slug":2039,"sort_by_date":48,"position":2040,"tag_list":2041,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":2042,"first_published_at":2043,"release_id":48,"lang":60,"path":1211,"alternates":2044,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1820,"faqs":1821,"title":1813,"topic":1842,"author":1248,"content":1857,"category":2020,"schedule":2028,"component":1195,"meta_info":2029,"cover_image":2033,"description":2032,"contributors":2037},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1822,1826,1830,1834,1838],{"_uid":1823,"answer":1824,"question":1825,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1827,"answer":1828,"question":1829,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1831,"answer":1832,"question":1833,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1835,"answer":1836,"question":1837,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1839,"answer":1840,"question":1841,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1843,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1855,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1844,"component":39,"meta_info":1852,"block_image":1853,"cover_image":1854,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1845,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1850,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1851,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1846,"component":118,"meta_info":1847,"meta_title":7,"block_image":1848,"cover_image":1849,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":770,"content":1858},[1859,1863,1867,1871,1884,1888,1892,1897,1910,1923,1928,1939,1943,1965,1970,1981,1994,1999,2003,2007,2017],{"type":773,"content":1860},[1861],{"text":1862,"type":777},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":773,"content":1864},[1865],{"text":1866,"type":777},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":783,"attrs":1868,"content":1869},{"level":785},[1870],{"text":1825,"type":777},{"type":773,"content":1872},[1873,1875,1882],{"text":1874,"type":777},"According to the ",{"text":1876,"type":777,"marks":1877},"Mayo Clinic",[1878],{"type":824,"attrs":1879},{"href":1880,"uuid":48,"anchor":48,"custom":1881,"target":827,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1883,"type":777},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":773,"content":1885},[1886],{"text":1887,"type":777},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":773,"content":1889},[1890],{"text":1891,"type":777},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":783,"attrs":1893,"content":1894},{"level":785},[1895],{"text":1896,"type":777},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":791,"attrs":1898},{"id":1899,"body":1900},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1901],{"url":1902,"_uid":1904,"image":1905,"component":801,"copyright_details":1909},{"id":7,"url":7,"linktype":1903,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1906,"alt":1907,"name":7,"focus":48,"title":1907,"filename":1908,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":773,"content":1911},[1912,1914,1921],{"text":1913,"type":777},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1915,"type":777,"marks":1916},"burn more calories",[1917],{"type":824,"attrs":1918},{"href":1919,"uuid":48,"anchor":48,"custom":1920,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1922,"type":777}," even after you’re done working out.",{"type":783,"attrs":1924,"content":1925},{"level":785},[1926],{"text":1927,"type":777},"Kickboxing Is A Full Body Workout",{"type":791,"attrs":1929},{"id":1899,"body":1930},[1931],{"url":1932,"_uid":1933,"image":1934,"component":801,"copyright_details":1938},{"id":7,"url":7,"linktype":1903,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1935,"alt":1936,"name":7,"focus":48,"title":1936,"filename":1937,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":773,"content":1940},[1941],{"text":1942,"type":777},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":773,"content":1944},[1945,1947,1954,1956,1963],{"text":1946,"type":777},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1948,"type":777,"marks":1949},"all-level lower body workout",[1950],{"type":824,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":827,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1955,"type":777}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1957,"type":777,"marks":1958},"upper body workout",[1959],{"type":824,"attrs":1960},{"href":1961,"uuid":48,"anchor":48,"custom":1962,"target":827,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1964,"type":777}," led by Flo Master.",{"type":783,"attrs":1966,"content":1967},{"level":785},[1968],{"text":1969,"type":777},"Boxing Can Be Low-Impact",{"type":791,"attrs":1971},{"id":1899,"body":1972},[1973],{"url":1974,"_uid":1975,"image":1976,"component":801,"copyright_details":1980},{"id":7,"url":7,"linktype":1903,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1977,"alt":1978,"name":7,"focus":48,"title":1978,"filename":1979,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":773,"content":1982},[1983,1985,1992],{"text":1984,"type":777},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1986,"type":777,"marks":1987},"shadowboxing",[1988],{"type":824,"attrs":1989},{"href":1990,"uuid":48,"anchor":48,"custom":1991,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1993,"type":777}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":783,"attrs":1995,"content":1996},{"level":785},[1997],{"text":1998,"type":777},"Kick Boring Cardio To The Curb",{"type":773,"content":2000},[2001],{"text":2002,"type":777},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":783,"attrs":2004,"content":2005},{"level":785},[2006],{"text":1769,"type":777},{"type":773,"content":2008},[2009,2010,2015],{"text":1773,"type":777},{"text":1424,"type":777,"marks":2011},[2012],{"type":824,"attrs":2013},{"href":1428,"uuid":48,"anchor":48,"custom":2014,"target":827,"linktype":13},{},{"text":2016,"type":777}," 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":773,"content":2018},[2019],{"text":1785,"type":777},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2021,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2026,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2027,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2022,"component":118,"meta_info":2023,"meta_title":7,"block_image":2024,"cover_image":2025,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2030,"title":2031,"plugin":43,"description":2032},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2034,"alt":2035,"name":7,"focus":48,"title":2035,"filename":2036,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1457],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2046,"created_at":2047,"published_at":2048,"updated_at":2049,"id":2050,"uuid":2051,"content":2052,"slug":2453,"full_slug":2454,"sort_by_date":48,"position":2455,"tag_list":2456,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":2457,"first_published_at":2048,"release_id":48,"lang":60,"path":1211,"alternates":2458,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2053,"faqs":2054,"title":2046,"topic":2063,"author":2078,"content":2079,"category":2434,"schedule":2442,"component":1195,"meta_info":2443,"cover_image":2447,"description":2451,"contributors":2452},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2055,2059],{"_uid":2056,"answer":2057,"question":2058,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2060,"answer":2061,"question":2062,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2064,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2076,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2077,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2065,"component":39,"meta_info":2073,"block_image":2074,"cover_image":2075,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2066,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2071,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2072,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2067,"component":118,"meta_info":2068,"meta_title":7,"block_image":2069,"cover_image":2070,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":770,"content":2080},[2081,2086,2100,2114,2119,2123,2128,2132,2170,2174,2179,2183,2187,2192,2196,2201,2215,2219,2239,2244,2248,2252,2310,2315,2319,2323,2349,2363,2368,2372,2376,2403,2407,2412,2416,2420,2430],{"type":783,"attrs":2082,"content":2083},{"level":785},[2084],{"text":2085,"type":777},"How to Stay Motivated to Work Out",{"type":773,"content":2087},[2088,2090,2098],{"text":2089,"type":777},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2091,"type":777,"marks":2092},"New Year’s Resolutions",[2093,2097],{"type":824,"attrs":2094},{"href":2095,"uuid":48,"anchor":48,"custom":2096,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1431},{"text":2099,"type":777},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":773,"content":2101},[2102,2104,2112],{"text":2103,"type":777},"But what happens if you're looking for motivation to work out in the ",{"text":2105,"type":777,"marks":2106},"middle of summer",[2107,2111],{"type":824,"attrs":2108},{"href":2109,"uuid":48,"anchor":48,"custom":2110,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1431},{"text":2113,"type":777}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":783,"attrs":2115,"content":2116},{"level":785},[2117],{"text":2118,"type":777},"Motivation vs. Determination",{"type":773,"content":2120},[2121],{"text":2122,"type":777},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":783,"attrs":2124,"content":2125},{"level":807},[2126],{"text":2127,"type":777},"Motivation",{"type":773,"content":2129},[2130],{"text":2131,"type":777},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":1279,"content":2133},[2134,2140,2146,2152,2158,2164],{"type":1282,"content":2135},[2136],{"type":773,"content":2137},[2138],{"text":2139,"type":777},"Movies",{"type":1282,"content":2141},[2142],{"type":773,"content":2143},[2144],{"text":2145,"type":777},"Books",{"type":1282,"content":2147},[2148],{"type":773,"content":2149},[2150],{"text":2151,"type":777},"Quotes",{"type":1282,"content":2153},[2154],{"type":773,"content":2155},[2156],{"text":2157,"type":777},"Speeches",{"type":1282,"content":2159},[2160],{"type":773,"content":2161},[2162],{"text":2163,"type":777},"Social media posts",{"type":1282,"content":2165},[2166],{"type":773,"content":2167},[2168],{"text":2169,"type":777},"Success stories",{"type":773,"content":2171},[2172],{"text":2173,"type":777},"These are things that essentially make you want to start something, like a workout.",{"type":783,"attrs":2175,"content":2176},{"level":807},[2177],{"text":2178,"type":777},"Determination",{"type":773,"content":2180},[2181],{"text":2182,"type":777},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":773,"content":2184},[2185],{"text":2186,"type":777},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":783,"attrs":2188,"content":2189},{"level":785},[2190],{"text":2191,"type":777},"Finding That Drive",{"type":773,"content":2193},[2194],{"text":2195,"type":777},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":783,"attrs":2197,"content":2198},{"level":807},[2199],{"text":2200,"type":777},"Working Out at Home",{"type":773,"content":2202},[2203,2205,2213],{"text":2204,"type":777},"The wonderful thing about ",{"text":2206,"type":777,"marks":2207},"working out from home",[2208,2212],{"type":824,"attrs":2209},{"href":2210,"uuid":48,"anchor":48,"custom":2211,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1431},{"text":2214,"type":777}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":773,"content":2216},[2217],{"text":2218,"type":777},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":1279,"content":2220},[2221,2227,2233],{"type":1282,"content":2222},[2223],{"type":773,"content":2224},[2225],{"text":2226,"type":777},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":1282,"content":2228},[2229],{"type":773,"content":2230},[2231],{"text":2232,"type":777},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":1282,"content":2234},[2235],{"type":773,"content":2236},[2237],{"text":2238,"type":777},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":783,"attrs":2240,"content":2241},{"level":807},[2242],{"text":2243,"type":777},"Staying Committed to Exercising Daily",{"type":773,"content":2245},[2246],{"text":2247,"type":777},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":773,"content":2249},[2250],{"text":2251,"type":777},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":1279,"content":2253},[2254,2260,2266,2272,2284,2298],{"type":1282,"content":2255},[2256],{"type":773,"content":2257},[2258],{"text":2259,"type":777},"Outdoor walks/hikes in nature",{"type":1282,"content":2261},[2262],{"type":773,"content":2263},[2264],{"text":2265,"type":777},"Easy pace swims",{"type":1282,"content":2267},[2268],{"type":773,"content":2269},[2270],{"text":2271,"type":777},"Sauna sessions",{"type":1282,"content":2273},[2274],{"type":773,"content":2275},[2276],{"text":2277,"type":777,"marks":2278},"Low-intensity yoga",[2279,2283],{"type":824,"attrs":2280},{"href":2281,"uuid":48,"anchor":48,"custom":2282,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1431},{"type":1282,"content":2285},[2286],{"type":773,"content":2287},[2288,2296],{"text":2289,"type":777,"marks":2290},"Mobility work",[2291,2295],{"type":824,"attrs":2292},{"href":2293,"uuid":48,"anchor":48,"custom":2294,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1431},{"text":2297,"type":777}," ",{"type":1282,"content":2299},[2300],{"type":773,"content":2301},[2302],{"text":2303,"type":777,"marks":2304},"Stretching",[2305,2309],{"type":824,"attrs":2306},{"href":2307,"uuid":48,"anchor":48,"custom":2308,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1431},{"type":783,"attrs":2311,"content":2312},{"level":807},[2313],{"text":2314,"type":777},"Morning Workouts Before Starting the Day",{"type":773,"content":2316},[2317],{"text":2318,"type":777},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":773,"content":2320},[2321],{"text":2322,"type":777},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1279,"content":2324},[2325,2331,2337,2343],{"type":1282,"content":2326},[2327],{"type":773,"content":2328},[2329],{"text":2330,"type":777},"Turning off electronics the last hour",{"type":1282,"content":2332},[2333],{"type":773,"content":2334},[2335],{"text":2336,"type":777},"Sleeping in a blacked-out environment",{"type":1282,"content":2338},[2339],{"type":773,"content":2340},[2341],{"text":2342,"type":777},"Getting to bed at the same time each night",{"type":1282,"content":2344},[2345],{"type":773,"content":2346},[2347],{"text":2348,"type":777},"Set out your workout clothes the night before",{"type":773,"content":2350},[2351,2353,2361],{"text":2352,"type":777},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2354,"type":777,"marks":2355},"H.I.I.T. session",[2356,2360],{"type":824,"attrs":2357},{"href":2358,"uuid":48,"anchor":48,"custom":2359,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1431},{"text":2362,"type":777},".",{"type":783,"attrs":2364,"content":2365},{"level":807},[2366],{"text":2367,"type":777},"End-of-Day Workouts",{"type":773,"content":2369},[2370],{"text":2371,"type":777},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":773,"content":2373},[2374],{"text":2375,"type":777},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1279,"content":2377},[2378,2391,2397],{"type":1282,"content":2379},[2380],{"type":773,"content":2381},[2382,2384,2389],{"text":2383,"type":777},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2385,"type":777,"marks":2386},"“why” ",[2387],{"type":2388},"italic",{"text":2390,"type":777},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1282,"content":2392},[2393],{"type":773,"content":2394},[2395],{"text":2396,"type":777},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":1282,"content":2398},[2399],{"type":773,"content":2400},[2401],{"text":2402,"type":777},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":773,"content":2404},[2405],{"text":2406,"type":777},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":783,"attrs":2408,"content":2409},{"level":785},[2410],{"text":2411,"type":777},"Plan Then Execute",{"type":773,"content":2413},[2414],{"text":2415,"type":777},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":783,"attrs":2417,"content":2418},{"level":785},[2419],{"text":1769,"type":777},{"type":773,"content":2421},[2422,2423,2429],{"text":1773,"type":777},{"text":1424,"type":777,"marks":2424},[2425,2428],{"type":824,"attrs":2426},{"href":1428,"uuid":48,"anchor":48,"custom":2427,"target":827,"linktype":13},{},{"type":1431},{"text":2016,"type":777},{"type":773,"content":2431},[2432],{"text":2433,"type":777},"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":2435,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2440,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2441,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2436,"component":118,"meta_info":2437,"meta_title":7,"block_image":2438,"cover_image":2439,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2444,"title":2445,"plugin":43,"description":2446},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2448,"alt":2449,"name":7,"focus":7,"title":2449,"filename":2450,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1457],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2460,"created_at":2461,"published_at":2462,"updated_at":2463,"id":2464,"uuid":2465,"content":2466,"slug":2624,"full_slug":2625,"sort_by_date":48,"position":2626,"tag_list":2627,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":2628,"first_published_at":2629,"release_id":48,"lang":60,"path":1211,"alternates":2630,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2467,"faqs":2468,"title":2460,"topic":2485,"author":752,"content":2500,"category":2607,"schedule":2442,"component":1195,"meta_info":2615,"cover_image":2619,"description":2622,"contributors":2623},"af46e437-bfbd-4a28-91a2-df5259454628",[2469,2473,2477,2481],{"_uid":2470,"answer":2471,"question":2472,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2474,"answer":2475,"question":2476,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2478,"answer":2479,"question":2480,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2482,"answer":2483,"question":2484,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2486,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2498,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2487,"component":39,"meta_info":2495,"block_image":2496,"cover_image":2497,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2488,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2493,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2494,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2489,"component":118,"meta_info":2490,"meta_title":7,"block_image":2491,"cover_image":2492,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":770,"content":2501},[2502,2515,2520,2524,2529,2533,2547,2552,2565,2570,2574,2587,2591,2595,2604],{"type":773,"content":2503},[2504,2506,2513],{"text":2505,"type":777},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2507,"type":777,"marks":2508},"Strength training",[2509],{"type":824,"attrs":2510},{"href":2511,"uuid":48,"anchor":48,"custom":2512,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2514,"type":777}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":783,"attrs":2516,"content":2517},{"level":785},[2518],{"text":2519,"type":777},"Why do Boxers Train Their Neck?",{"type":773,"content":2521},[2522],{"text":2523,"type":777},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":783,"attrs":2525,"content":2526},{"level":785},[2527],{"text":2528,"type":777},"How do Boxers Strength Train Their Neck?",{"type":773,"content":2530},[2531],{"text":2532,"type":777},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":1279,"content":2534},[2535,2541],{"type":1282,"content":2536},[2537],{"type":773,"content":2538},[2539],{"text":2540,"type":777},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1282,"content":2542},[2543],{"type":773,"content":2544},[2545],{"text":2546,"type":777},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":783,"attrs":2548,"content":2549},{"level":785},[2550],{"text":2551,"type":777},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":773,"content":2553},[2554,2556,2563],{"text":2555,"type":777},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2557,"type":777,"marks":2558},"injury",[2559],{"type":824,"attrs":2560},{"href":2561,"uuid":48,"anchor":48,"custom":2562,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2564,"type":777}," occurring.",{"type":783,"attrs":2566,"content":2567},{"level":785},[2568],{"text":2569,"type":777},"How Often Should Boxers Train Their Neck?",{"type":773,"content":2571},[2572],{"text":2573,"type":777},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":791,"attrs":2575},{"id":2576,"body":2577},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2578],{"_uid":2579,"text":2580,"image":2581,"author":2585,"component":2586},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2582,"alt":2583,"name":7,"focus":7,"title":2583,"filename":2584,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":773,"content":2588},[2589],{"text":2590,"type":777},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":783,"attrs":2592,"content":2593},{"level":785},[2594],{"text":1769,"type":777},{"type":773,"content":2596},[2597,2598,2603],{"text":1773,"type":777},{"text":1424,"type":777,"marks":2599},[2600],{"type":824,"attrs":2601},{"href":1428,"uuid":48,"anchor":48,"custom":2602,"target":827,"linktype":13},{},{"text":1781,"type":777},{"type":773,"content":2605},[2606],{"text":1785,"type":777},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2608,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2613,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2614,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2609,"component":118,"meta_info":2610,"meta_title":7,"block_image":2611,"cover_image":2612,"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":2616,"title":2617,"plugin":43,"description":2618},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2620,"alt":2583,"name":7,"focus":7,"title":2583,"filename":2621,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1457],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2632,"created_at":2633,"published_at":2634,"updated_at":2635,"id":2636,"uuid":2637,"content":2638,"slug":3036,"full_slug":3037,"sort_by_date":48,"position":3038,"tag_list":3039,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":3040,"first_published_at":3041,"release_id":48,"lang":60,"path":1211,"alternates":3042,"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":2639,"faqs":2640,"title":2632,"topic":2645,"author":1248,"content":2660,"category":3017,"schedule":3025,"component":1195,"meta_info":3026,"cover_image":3030,"description":3034,"contributors":3035},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2641],{"_uid":2642,"answer":2643,"question":2644,"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":2646,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2658,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2659,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2647,"component":39,"meta_info":2655,"block_image":2656,"cover_image":2657,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2648,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2653,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2654,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2649,"component":118,"meta_info":2650,"meta_title":7,"block_image":2651,"cover_image":2652,"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":770,"content":2661},[2662,2666,2670,2674,2687,2719,2723,2728,2732,2736,2741,2745,2765,2770,2774,2800,2804,2809,2813,2833,2838,2842,2862,2867,2871,2901,2906,2909,2929,2934,2938,2958,2963,2967,2987,3000,3005,3014],{"type":773,"content":2663},[2664],{"text":2665,"type":777},"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":773,"content":2667},[2668],{"text":2669,"type":777},"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":773,"content":2671},[2672],{"text":2673,"type":777},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":773,"content":2675},[2676,2678,2685],{"text":2677,"type":777},"With consistent resistance training and ",{"text":2679,"type":777,"marks":2680},"healthy nutrition",[2681],{"type":824,"attrs":2682},{"href":2683,"uuid":48,"anchor":48,"custom":2684,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2686,"type":777},", women can develop strong arm muscles that will empower you to:",{"type":1279,"content":2688},[2689,2695,2701,2707,2713],{"type":1282,"content":2690},[2691],{"type":773,"content":2692},[2693],{"text":2694,"type":777},"Throw a solid punch",{"type":1282,"content":2696},[2697],{"type":773,"content":2698},[2699],{"text":2700,"type":777},"Carry your kids or fur babies",{"type":1282,"content":2702},[2703],{"type":773,"content":2704},[2705],{"text":2706,"type":777},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1282,"content":2708},[2709],{"type":773,"content":2710},[2711],{"text":2712,"type":777},"Feel confident in every tank top and sleeveless dress",{"type":1282,"content":2714},[2715],{"type":773,"content":2716},[2717],{"text":2718,"type":777},"Haul all those bags from the car to the house in one trip ",{"type":773,"content":2720},[2721],{"text":2722,"type":777},"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":783,"attrs":2724,"content":2725},{"level":785},[2726],{"text":2727,"type":777},"Arm Exercises for Women",{"type":773,"content":2729},[2730],{"text":2731,"type":777},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":773,"content":2733},[2734],{"text":2735,"type":777},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":783,"attrs":2737,"content":2738},{"level":807},[2739],{"text":2740,"type":777},"1. Plank With Bicep Curl",{"type":773,"content":2742},[2743],{"text":2744,"type":777},"Target Muscles: Biceps & Core",{"type":1279,"content":2746},[2747,2753,2759],{"type":1282,"content":2748},[2749],{"type":773,"content":2750},[2751],{"text":2752,"type":777},"Begin in plank position, holding two dumbbells on the floor",{"type":1282,"content":2754},[2755],{"type":773,"content":2756},[2757],{"text":2758,"type":777},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1282,"content":2760},[2761],{"type":773,"content":2762},[2763],{"text":2764,"type":777},"Maintain plank position and repeat with the other arm",{"type":783,"attrs":2766,"content":2767},{"level":807},[2768],{"text":2769,"type":777},"2. Overhead Tricep Extension",{"type":773,"content":2771},[2772],{"text":2773,"type":777},"Target Muscles: Triceps",{"type":1279,"content":2775},[2776,2782,2788,2794],{"type":1282,"content":2777},[2778],{"type":773,"content":2779},[2780],{"text":2781,"type":777},"Hold the weight overhead with both hands",{"type":1282,"content":2783},[2784],{"type":773,"content":2785},[2786],{"text":2787,"type":777},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1282,"content":2789},[2790],{"type":773,"content":2791},[2792],{"text":2793,"type":777},"Straighten your elbows and extend the weight overhead",{"type":1282,"content":2795},[2796],{"type":773,"content":2797},[2798],{"text":2799,"type":777},"Hold the fully extended position for a moment, then repeat slowly",{"type":773,"content":2801},[2802],{"text":2803,"type":777},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":783,"attrs":2805,"content":2806},{"level":807},[2807],{"text":2808,"type":777},"3. Upright Row ",{"type":773,"content":2810},[2811],{"text":2812,"type":777},"Target Muscles: Traps & Deltoids",{"type":1279,"content":2814},[2815,2821,2827],{"type":1282,"content":2816},[2817],{"type":773,"content":2818},[2819],{"text":2820,"type":777},"Begin standing with your feet hip-width apart",{"type":1282,"content":2822},[2823],{"type":773,"content":2824},[2825],{"text":2826,"type":777},"Lift your barbell or dumbbells straight up toward your chin",{"type":1282,"content":2828},[2829],{"type":773,"content":2830},[2831],{"text":2832,"type":777},"Pause at the top of the lift, lower, and repeat",{"type":783,"attrs":2834,"content":2835},{"level":807},[2836],{"text":2837,"type":777},"4. Lateral Arm Raise",{"type":773,"content":2839},[2840],{"text":2841,"type":777},"Target Muscles: Triceps & Shoulders",{"type":1279,"content":2843},[2844,2850,2856],{"type":1282,"content":2845},[2846],{"type":773,"content":2847},[2848],{"text":2849,"type":777},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1282,"content":2851},[2852],{"type":773,"content":2853},[2854],{"text":2855,"type":777},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1282,"content":2857},[2858],{"type":773,"content":2859},[2860],{"text":2861,"type":777},"Lower and repeat",{"type":783,"attrs":2863,"content":2864},{"level":807},[2865],{"text":2866,"type":777},"5. Dumbbell Bench Press",{"type":773,"content":2868},[2869],{"text":2870,"type":777},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1279,"content":2872},[2873,2879,2885,2895],{"type":1282,"content":2874},[2875],{"type":773,"content":2876},[2877],{"text":2878,"type":777},"Begin laying on a bench with your feet flat on the floor",{"type":1282,"content":2880},[2881],{"type":773,"content":2882},[2883],{"text":2884,"type":777},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1282,"content":2886},[2887],{"type":773,"content":2888},[2889,2891],{"text":2890,"type":777},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2892,"type":777,"marks":2893},"(don’t let the dumbbells touch)",[2894],{"type":2388},{"type":1282,"content":2896},[2897],{"type":773,"content":2898},[2899],{"text":2900,"type":777},"Lower your arms and repeat",{"type":783,"attrs":2902,"content":2903},{"level":807},[2904],{"text":2905,"type":777},"6. Tricep Dips",{"type":773,"content":2907},[2908],{"text":2773,"type":777},{"type":1279,"content":2910},[2911,2917,2923],{"type":1282,"content":2912},[2913],{"type":773,"content":2914},[2915],{"text":2916,"type":777},"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":1282,"content":2918},[2919],{"type":773,"content":2920},[2921],{"text":2922,"type":777},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1282,"content":2924},[2925],{"type":773,"content":2926},[2927],{"text":2928,"type":777},"Push yourself back up until your arms are almost straight, and repeat",{"type":783,"attrs":2930,"content":2931},{"level":807},[2932],{"text":2933,"type":777},"7. Decline Push-Up",{"type":773,"content":2935},[2936],{"text":2937,"type":777},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1279,"content":2939},[2940,2946,2952],{"type":1282,"content":2941},[2942],{"type":773,"content":2943},[2944],{"text":2945,"type":777},"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":1282,"content":2947},[2948],{"type":773,"content":2949},[2950],{"text":2951,"type":777},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1282,"content":2953},[2954],{"type":773,"content":2955},[2956],{"text":2957,"type":777},"Extend your elbows to push yourself up, and repeat",{"type":783,"attrs":2959,"content":2960},{"level":807},[2961],{"text":2962,"type":777},"8. Diamond Push-Up",{"type":773,"content":2964},[2965],{"text":2966,"type":777},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1279,"content":2968},[2969,2975,2981],{"type":1282,"content":2970},[2971],{"type":773,"content":2972},[2973],{"text":2974,"type":777},"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":1282,"content":2976},[2977],{"type":773,"content":2978},[2979],{"text":2980,"type":777},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1282,"content":2982},[2983],{"type":773,"content":2984},[2985],{"text":2986,"type":777},"Push yourself back up and repeat",{"type":773,"content":2988},[2989,2991,2998],{"text":2990,"type":777},"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":2992,"type":777,"marks":2993},"FightCamp Community",[2994],{"type":824,"attrs":2995},{"href":2996,"uuid":48,"anchor":48,"custom":2997,"target":827,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2999,"type":777}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":783,"attrs":3001,"content":3002},{"level":785},[3003],{"text":3004,"type":777},"Train Like a Woman",{"type":773,"content":3006},[3007,3008,3013],{"text":1773,"type":777},{"text":1424,"type":777,"marks":3009},[3010],{"type":824,"attrs":3011},{"href":1428,"uuid":48,"anchor":48,"custom":3012,"target":827,"linktype":13},{},{"text":2016,"type":777},{"type":773,"content":3015},[3016],{"text":2433,"type":777},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3018,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3023,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3024,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3019,"component":118,"meta_info":3020,"meta_title":7,"block_image":3021,"cover_image":3022,"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":3027,"title":3028,"plugin":43,"description":3029},"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":3031,"alt":3032,"name":7,"focus":7,"title":3032,"filename":3033,"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,[1457],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1195,"created_at":3044,"published_at":3045,"updated_at":3046,"id":3047,"uuid":3048,"content":3049,"slug":1195,"full_slug":3070,"sort_by_date":48,"position":446,"tag_list":3071,"is_startpage":9,"parent_id":3072,"meta_data":48,"group_id":3073,"first_published_at":3074,"release_id":48,"lang":60,"path":7,"alternates":3075,"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":3050,"component":3051,"meta_info":3052,"custom_content_list":3054},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3053,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3055,3060,3065],{"_uid":3056,"label":3057,"value":3058,"dev_id":3059,"component":777},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3061,"label":3062,"value":3063,"dev_id":3064,"component":777},"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":3066,"label":3067,"value":3068,"dev_id":3069,"component":777},"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",[],1785892865663]