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If you’re headed to a Halloween party, you’ll potentially be exposed to the various wintertime viruses making their way around. Get ahead of the cold season by staying consistent with your workouts leading up to Halloween.\n\nFeel Good, Look Good in Your Costume - That costume you’ve been working on all year will feel so much more comfortable if you’ve been maintaining healthy fitness and nutrition habits throughout the fall.\n\nIncrease Your Energy - Working out fuels you! It gives you MORE energy to tackle your day, your goals, and all of the Halloween festivities.","Why should I work out before and on Halloween?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"882c85e3-cee6-4bd4-97c2-876ec8704aa3","Halloween is about silliness and fun, and it offers endless ways to shake up your workout routine. Incorporate these Halloween workout ideas into your training all October long for extra fitness motivation: \n\nDo boxing workouts to a Halloween-themed playlist\n\nStyle your at-home gym with Halloween decorations and colored lighting\n\nLift pumpkins instead of dumbbells for weight training\n\nWear your Halloween costume while you box, and record your workout to share on the FightCamp Community (while you’re at it, challenge your friends to do the same)\n\nCelebrate crushing your workouts with healthy Halloween treats","What are fun Halloween workout ideas?",{"_uid":676,"answer":677,"question":678,"component":670},"1411ad1a-0160-4bfb-a3c1-230add0979ed","HOW TO MAKE HEALTHY CHOICES ON HALLOWEEN\nThe key to a healthy, happy Halloween is to plan ahead, stay aware of your choices, and ultimately remember that one day of excess won’t undue weeks of training. \n\nWorkout Early in the Day\nHalloween evening is a busy time whether you are going trick-or-treating or not. Ensure that you get your Halloween workout in by breaking a sweat first thing in the morning. \n\nEat Before You Trick or Treat\nGoing into the holiday hungry will lead to overeating of candy and a massive sugar crash. Fill up with a balanced meal rich in protein and fiber that will leave you feeling satisfied instead of starving. \n\nDon’t Hoard Candy\nWhether you’re at home handing out candy or trick-or-treating with your family, you may end up with more Halloween candy in your home at the end of the night than you trust yourself with. Bag your excess candy and put it in your car before you go to bed. On November 1st, donate it to a school, shelter, or nonprofit organization that will accept candy donations. \n\nTurn Trick-or-Treating Into a Workout \nIf you’ve ever played a Halloween drinking game, then this Halloween-themed workout that you can do while handing out candy to trick-or-treaters will be easy to understand. Make a list of Halloween costumes and then assign a bodyweight exercise to each costume.\n\nSample Halloween Workout:\n\n🧹 Witch = 10 push-ups\n\n🎃 Pumpkin = 10 crunches\n\n👻 Ghost = 10 burpees\n\nEvery time you see a trick-or-treater in one of the costumes on your list, complete the exercise associated with it. \n\nNote: If your neighborhood typically gets a lot of trick-or-treaters, you might want to cap the game after an hour so you don’t injure yourself! 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She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":705,"alt":695,"name":695,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":719,"content":720},"doc",[721,727,734,740,744,749,753,758,762,767,771,823,828,832,837,841,846,850,855,859,864,868,872,883,893,903,907,911,924,929],{"type":722,"content":723},"paragraph",[724],{"text":725,"type":726},"At first glance, Halloween and healthy habits may seem at odds with one another. But there are tons of tricks to celebrate the classic fall holiday without feeling guilty about all the treats. Here’s how to get in shape and stay in shape this Halloween. ","text",{"type":728,"attrs":729,"content":731},"heading",{"level":730},2,[732],{"text":733,"type":726},"Why You Should Work Out Before Halloween, and on Halloween",{"type":728,"attrs":735,"content":737},{"level":736},3,[738],{"text":739,"type":726},"Boost Your Immune System",{"type":722,"content":741},[742],{"text":743,"type":726},"Halloween is a time of strange, sticky hands diving into your candy bowl and lots of germ-sharing. If you’re headed to a Halloween party, you’ll potentially be exposed to the various wintertime viruses making their way around. Get ahead of the cold season by staying consistent with your workouts leading up to Halloween. ",{"type":728,"attrs":745,"content":746},{"level":736},[747],{"text":748,"type":726},"Feel Good in Your Costume",{"type":722,"content":750},[751],{"text":752,"type":726},"That costume you’ve been putting together all year will feel so much more comfortable if you’ve been maintaining healthy fitness and nutrition habits throughout the fall. ",{"type":728,"attrs":754,"content":755},{"level":736},[756],{"text":757,"type":726},"Increase Your Energy",{"type":722,"content":759},[760],{"text":761,"type":726},"Working out fuels you! It gives you MORE energy to tackle your day, your goals, and all of the Halloween festivities.",{"type":728,"attrs":763,"content":764},{"level":730},[765],{"text":766,"type":726},"Fun Halloween Workout Ideas",{"type":722,"content":768},[769],{"text":770,"type":726},"Halloween is about silliness and fun, and it offers endless ways to shake up your workout routine. Incorporate these Halloween workout ideas into your training all October long for extra fitness motivation: ",{"type":772,"content":773},"bullet_list",[774,781,787,793,810],{"type":775,"content":776},"list_item",[777],{"type":722,"content":778},[779],{"text":780,"type":726},"Do boxing workouts to a Halloween-themed playlist",{"type":775,"content":782},[783],{"type":722,"content":784},[785],{"text":786,"type":726},"Style your at-home gym with Halloween decorations and colored lighting",{"type":775,"content":788},[789],{"type":722,"content":790},[791],{"text":792,"type":726},"Lift pumpkins instead of dumbbells for weight training",{"type":775,"content":794},[795],{"type":722,"content":796},[797,799,808],{"text":798,"type":726},"Wear your Halloween costume while you box, and record your workout to share on the ",{"text":800,"type":726,"marks":801},"FightCamp Community",[802,806],{"type":803,"attrs":804},"link",{"href":805,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{"type":807},"underline",{"text":809,"type":726}," (while you’re at it, challenge your friends to do the same)",{"type":775,"content":811},[812],{"type":722,"content":813},[814,816],{"text":815,"type":726},"Celebrate crushing your workouts with ",{"text":817,"type":726,"marks":818},"healthy Halloween treats",[819,822],{"type":803,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://thishealthytable.com/blog/healthy-halloween-recipes/",{"type":807},{"type":728,"attrs":824,"content":825},{"level":730},[826],{"text":827,"type":726},"How to Make Healthy Choices on Halloween",{"type":722,"content":829},[830],{"text":831,"type":726},"The key to a healthy, happy Halloween is to plan ahead, and stay aware of your choices.",{"type":728,"attrs":833,"content":834},{"level":736},[835],{"text":836,"type":726},"Workout Early in the Day",{"type":722,"content":838},[839],{"text":840,"type":726},"Halloween evening is a busy time whether you are going trick-or-treating or not. Ensure you get your Halloween workout in by breaking a sweat first thing in the morning. ",{"type":728,"attrs":842,"content":843},{"level":736},[844],{"text":845,"type":726},"Eat Before You Trick or Treat",{"type":722,"content":847},[848],{"text":849,"type":726},"Going into the holiday hungry will lead to overeating candy and a massive sugar crash. Fill up with a balanced meal rich in protein and fiber that will leave you feeling satisfied instead of starving. ",{"type":728,"attrs":851,"content":852},{"level":736},[853],{"text":854,"type":726},"Don’t Hoard Candy",{"type":722,"content":856},[857],{"text":858,"type":726},"Whether you’re at home handing out candy or trick-or-treating with your family, you may end up with more Halloween candy in your home at the end of the night than you trust yourself with. Bag your excess candy and put it in your car before you go to bed. On November 1st, donate it to a school, shelter, or nonprofit organization that will accept candy donations. ",{"type":728,"attrs":860,"content":861},{"level":736},[862],{"text":863,"type":726},"Turn Trick-or-Treating Into a Workout ",{"type":722,"content":865},[866],{"text":867,"type":726},"If you’ve ever played a Halloween drinking game, then this Halloween-themed workout that you can do while handing out candy to trick-or-treaters will be easy to understand. Make a list of Halloween costumes and then assign a bodyweight exercise to each costume.",{"type":722,"content":869},[870],{"text":871,"type":726},"Sample Halloween Workout:",{"type":722,"content":873},[874,876],{"text":875,"type":726},"🧹 Witch = 10 ",{"text":877,"type":726,"marks":878},"Jump Switch Lunges",[879],{"type":803,"attrs":880},{"href":881,"uuid":48,"anchor":48,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-jump-switch-lunges","_blank",{"type":722,"content":884},[885,887],{"text":886,"type":726},"🎃 Pumpkin = 10 ",{"text":888,"type":726,"marks":889},"Boxer Twists",[890],{"type":803,"attrs":891},{"href":892,"uuid":48,"anchor":48,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-boxer-twists-proper-technique",{"type":722,"content":894},[895,897],{"text":896,"type":726},"👻 Ghost = 10 ",{"text":898,"type":726,"marks":899},"Squats",[900],{"type":803,"attrs":901},{"href":902,"uuid":48,"anchor":48,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-squats",{"type":722,"content":904},[905],{"text":906,"type":726},"Every time you see a trick-or-treater in one of the costumes on your list, complete the exercise associated with it. ",{"type":722,"content":908},[909],{"text":910,"type":726},"Note: If your neighborhood typically gets a lot of trick-or-treaters, you might want to cap the game after an hour so you don’t injure yourself! ",{"type":722,"content":912},[913,915,922],{"text":914,"type":726},"Looking for motivation and a supportive fitness community this Halloween! Check out the free ",{"text":916,"type":726,"marks":917},"FightCamp app",[918,921],{"type":803,"attrs":919},{"href":920,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/?utm_source=app&utm_medium=more&utm_content=blog",{"type":807},{"text":923,"type":726},". With FightCamp, the only scary thing is how amazing you’ll feel after each workout!",{"type":728,"attrs":925,"content":926},{"level":730},[927],{"text":928,"type":726},"Train Like a Fighter",{"type":722,"content":930},[931,933,940],{"text":932,"type":726},"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":934,"type":726,"marks":935},"FightCamp",[936,939],{"type":803,"attrs":937},{"href":938,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"type":807},{"text":941,"type":726}," 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":943,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":948,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":949,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":944,"component":118,"meta_info":945,"meta_title":7,"block_image":946,"cover_image":947,"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},[],[],"2022-10-10 00:00","article",{"_uid":953,"title":954,"plugin":43,"description":955},"d24e1fc1-4939-49e9-88a8-8f6491a37d7c","The Ultimate Halloween Workout Guide | FightCamp","This Halloween, enjoy the festivities without the guilt. We have some tricks for sticking to your workouts this spooky season. Check out to see what they are.",{"id":957,"alt":958,"name":7,"focus":7,"title":958,"filename":959,"copyright":7,"fieldtype":50,"is_external_url":9},6056456,"FightCamp's Ultimate Halloween Workout Guide","https://a.storyblok.com/f/115220/2400x990/d445b6cb64/fightcamp-ultimate-halloween-workout-guide.png","This Halloween, enjoy the festivities without the guilt. We have some tricks for sticking to your workouts this spooky season. Check out to see what they are...",[],"the-ultimate-halloween-workout-guide","blogs/the-ultimate-halloween-workout-guide",-5260,[966],"featured",60887917,"83feaf7d-031a-4c8b-a89d-371dcd0bd6bf","2022-10-10T13:47:59.591Z","training/{{story.slug}}",[],["Reactive",973],[974,1162,1574,1843,2020,2170],{"name":975,"created_at":976,"published_at":977,"updated_at":978,"id":979,"uuid":980,"content":981,"slug":1155,"full_slug":1156,"sort_by_date":48,"position":1157,"tag_list":1158,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":1159,"first_published_at":1160,"release_id":48,"lang":60,"path":970,"alternates":1161,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":982,"faqs":983,"title":1000,"topic":1001,"author":1016,"content":1017,"category":1139,"schedule":1147,"component":951,"meta_info":1148,"cover_image":1151,"description":1150,"contributors":1154},"c628587a-c675-49db-aeb5-90c6a222f9b6",[984,988,992,996],{"_uid":985,"answer":986,"question":987,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":989,"answer":990,"question":991,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":993,"answer":994,"question":995,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":997,"answer":998,"question":999,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1002,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1014,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1015,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1003,"component":39,"meta_info":1011,"block_image":1012,"cover_image":1013,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1004,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1009,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1010,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1005,"component":118,"meta_info":1006,"meta_title":7,"block_image":1007,"cover_image":1008,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":719,"content":1018},[1019,1032,1037,1042,1057,1060,1065,1076,1079,1084,1095,1099,1103,1108,1121,1125,1135],{"type":722,"content":1020},[1021,1023,1030],{"text":1022,"type":726},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1024,"type":726,"marks":1025},"shadowboxing",[1026],{"type":803,"attrs":1027},{"href":1028,"uuid":48,"anchor":48,"custom":1029,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1031,"type":726}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":728,"attrs":1033,"content":1034},{"level":730},[1035],{"text":1036,"type":726},"Why You Should Practice Shadowboxing With Hand Weights",{"type":728,"attrs":1038,"content":1039},{"level":736},[1040],{"text":1041,"type":726},"1. Speed",{"type":1043,"attrs":1044},"blok",{"id":1045,"body":1046},"58589914-3cf9-454d-8369-7218c807f59a",[1047],{"url":1048,"_uid":1050,"image":1051,"component":1055,"copyright_details":1056},{"id":7,"url":7,"linktype":1049,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1052,"alt":1053,"name":7,"focus":48,"title":1053,"filename":1054,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png","content_image",[],{"type":722,"content":1058},[1059],{"text":990,"type":726},{"type":728,"attrs":1061,"content":1062},{"level":736},[1063],{"text":1064,"type":726},"2. Arm Endurance",{"type":1043,"attrs":1066},{"id":1045,"body":1067},[1068],{"url":1069,"_uid":1070,"image":1071,"component":1055,"copyright_details":1075},{"id":7,"url":7,"linktype":1049,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1072,"alt":1073,"name":7,"focus":48,"title":1073,"filename":1074,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":722,"content":1077},[1078],{"text":994,"type":726},{"type":728,"attrs":1080,"content":1081},{"level":736},[1082],{"text":1083,"type":726},"3. Cardiovascular Conditioning",{"type":1043,"attrs":1085},{"id":1045,"body":1086},[1087],{"url":1088,"_uid":1089,"image":1090,"component":1055,"copyright_details":1094},{"id":7,"url":7,"linktype":1049,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1091,"alt":1092,"name":7,"focus":48,"title":1092,"filename":1093,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":722,"content":1096},[1097],{"text":1098,"type":726},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":722,"content":1100},[1101],{"text":1102,"type":726},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":728,"attrs":1104,"content":1105},{"level":730},[1106],{"text":1107,"type":726},"Amp Up Your Training",{"type":722,"content":1109},[1110,1112,1119],{"text":1111,"type":726},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1113,"type":726,"marks":1114},"FightCamp Facebook Community",[1115],{"type":803,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"custom":1118,"target":882,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1120,"type":726}," and let me know.",{"type":728,"attrs":1122,"content":1123},{"level":730},[1124],{"text":928,"type":726},{"type":722,"content":1126},[1127,1128,1133],{"text":932,"type":726},{"text":934,"type":726,"marks":1129},[1130],{"type":803,"attrs":1131},{"href":938,"uuid":48,"anchor":48,"custom":1132,"target":882,"linktype":13},{},{"text":1134,"type":726}," 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":722,"content":1136},[1137],{"text":1138,"type":726},"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":1140,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1145,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1146,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1141,"component":118,"meta_info":1142,"meta_title":7,"block_image":1143,"cover_image":1144,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1149,"title":1000,"plugin":43,"description":1150},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1152,"alt":975,"name":7,"focus":48,"title":975,"filename":1153,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[966],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1163,"created_at":1164,"published_at":1165,"updated_at":1166,"id":1167,"uuid":1168,"content":1169,"slug":1567,"full_slug":1568,"sort_by_date":48,"position":1569,"tag_list":1570,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":1571,"first_published_at":1572,"release_id":48,"lang":60,"path":970,"alternates":1573,"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":1170,"faqs":1171,"title":1163,"topic":1176,"author":700,"content":1191,"category":1548,"schedule":1556,"component":951,"meta_info":1557,"cover_image":1561,"description":1565,"contributors":1566},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1172],{"_uid":1173,"answer":1174,"question":1175,"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":1177,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1189,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1190,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1178,"component":39,"meta_info":1186,"block_image":1187,"cover_image":1188,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1179,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1184,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1185,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1180,"component":118,"meta_info":1181,"meta_title":7,"block_image":1182,"cover_image":1183,"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":719,"content":1192},[1193,1197,1201,1205,1218,1250,1254,1259,1263,1267,1272,1276,1296,1301,1305,1331,1335,1340,1344,1364,1369,1373,1393,1398,1402,1433,1438,1441,1461,1466,1470,1490,1495,1499,1519,1530,1535,1544],{"type":722,"content":1194},[1195],{"text":1196,"type":726},"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":722,"content":1198},[1199],{"text":1200,"type":726},"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":722,"content":1202},[1203],{"text":1204,"type":726},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":722,"content":1206},[1207,1209,1216],{"text":1208,"type":726},"With consistent resistance training and ",{"text":1210,"type":726,"marks":1211},"healthy nutrition",[1212],{"type":803,"attrs":1213},{"href":1214,"uuid":48,"anchor":48,"custom":1215,"target":882,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1217,"type":726},", women can develop strong arm muscles that will empower you to:",{"type":772,"content":1219},[1220,1226,1232,1238,1244],{"type":775,"content":1221},[1222],{"type":722,"content":1223},[1224],{"text":1225,"type":726},"Throw a solid punch",{"type":775,"content":1227},[1228],{"type":722,"content":1229},[1230],{"text":1231,"type":726},"Carry your kids or fur babies",{"type":775,"content":1233},[1234],{"type":722,"content":1235},[1236],{"text":1237,"type":726},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":775,"content":1239},[1240],{"type":722,"content":1241},[1242],{"text":1243,"type":726},"Feel confident in every tank top and sleeveless dress",{"type":775,"content":1245},[1246],{"type":722,"content":1247},[1248],{"text":1249,"type":726},"Haul all those bags from the car to the house in one trip ",{"type":722,"content":1251},[1252],{"text":1253,"type":726},"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":728,"attrs":1255,"content":1256},{"level":730},[1257],{"text":1258,"type":726},"Arm Exercises for Women",{"type":722,"content":1260},[1261],{"text":1262,"type":726},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":722,"content":1264},[1265],{"text":1266,"type":726},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":728,"attrs":1268,"content":1269},{"level":736},[1270],{"text":1271,"type":726},"1. Plank With Bicep Curl",{"type":722,"content":1273},[1274],{"text":1275,"type":726},"Target Muscles: Biceps & Core",{"type":772,"content":1277},[1278,1284,1290],{"type":775,"content":1279},[1280],{"type":722,"content":1281},[1282],{"text":1283,"type":726},"Begin in plank position, holding two dumbbells on the floor",{"type":775,"content":1285},[1286],{"type":722,"content":1287},[1288],{"text":1289,"type":726},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":775,"content":1291},[1292],{"type":722,"content":1293},[1294],{"text":1295,"type":726},"Maintain plank position and repeat with the other arm",{"type":728,"attrs":1297,"content":1298},{"level":736},[1299],{"text":1300,"type":726},"2. Overhead Tricep Extension",{"type":722,"content":1302},[1303],{"text":1304,"type":726},"Target Muscles: Triceps",{"type":772,"content":1306},[1307,1313,1319,1325],{"type":775,"content":1308},[1309],{"type":722,"content":1310},[1311],{"text":1312,"type":726},"Hold the weight overhead with both hands",{"type":775,"content":1314},[1315],{"type":722,"content":1316},[1317],{"text":1318,"type":726},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":775,"content":1320},[1321],{"type":722,"content":1322},[1323],{"text":1324,"type":726},"Straighten your elbows and extend the weight overhead",{"type":775,"content":1326},[1327],{"type":722,"content":1328},[1329],{"text":1330,"type":726},"Hold the fully extended position for a moment, then repeat slowly",{"type":722,"content":1332},[1333],{"text":1334,"type":726},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":728,"attrs":1336,"content":1337},{"level":736},[1338],{"text":1339,"type":726},"3. Upright Row ",{"type":722,"content":1341},[1342],{"text":1343,"type":726},"Target Muscles: Traps & Deltoids",{"type":772,"content":1345},[1346,1352,1358],{"type":775,"content":1347},[1348],{"type":722,"content":1349},[1350],{"text":1351,"type":726},"Begin standing with your feet hip-width apart",{"type":775,"content":1353},[1354],{"type":722,"content":1355},[1356],{"text":1357,"type":726},"Lift your barbell or dumbbells straight up toward your chin",{"type":775,"content":1359},[1360],{"type":722,"content":1361},[1362],{"text":1363,"type":726},"Pause at the top of the lift, lower, and repeat",{"type":728,"attrs":1365,"content":1366},{"level":736},[1367],{"text":1368,"type":726},"4. Lateral Arm Raise",{"type":722,"content":1370},[1371],{"text":1372,"type":726},"Target Muscles: Triceps & Shoulders",{"type":772,"content":1374},[1375,1381,1387],{"type":775,"content":1376},[1377],{"type":722,"content":1378},[1379],{"text":1380,"type":726},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":775,"content":1382},[1383],{"type":722,"content":1384},[1385],{"text":1386,"type":726},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":775,"content":1388},[1389],{"type":722,"content":1390},[1391],{"text":1392,"type":726},"Lower and repeat",{"type":728,"attrs":1394,"content":1395},{"level":736},[1396],{"text":1397,"type":726},"5. Dumbbell Bench Press",{"type":722,"content":1399},[1400],{"text":1401,"type":726},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":772,"content":1403},[1404,1410,1416,1427],{"type":775,"content":1405},[1406],{"type":722,"content":1407},[1408],{"text":1409,"type":726},"Begin laying on a bench with your feet flat on the floor",{"type":775,"content":1411},[1412],{"type":722,"content":1413},[1414],{"text":1415,"type":726},"Lift the dumbbells to chest height, with your hands facing forward",{"type":775,"content":1417},[1418],{"type":722,"content":1419},[1420,1422],{"text":1421,"type":726},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1423,"type":726,"marks":1424},"(don’t let the dumbbells touch)",[1425],{"type":1426},"italic",{"type":775,"content":1428},[1429],{"type":722,"content":1430},[1431],{"text":1432,"type":726},"Lower your arms and repeat",{"type":728,"attrs":1434,"content":1435},{"level":736},[1436],{"text":1437,"type":726},"6. Tricep Dips",{"type":722,"content":1439},[1440],{"text":1304,"type":726},{"type":772,"content":1442},[1443,1449,1455],{"type":775,"content":1444},[1445],{"type":722,"content":1446},[1447],{"text":1448,"type":726},"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":775,"content":1450},[1451],{"type":722,"content":1452},[1453],{"text":1454,"type":726},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":775,"content":1456},[1457],{"type":722,"content":1458},[1459],{"text":1460,"type":726},"Push yourself back up until your arms are almost straight, and repeat",{"type":728,"attrs":1462,"content":1463},{"level":736},[1464],{"text":1465,"type":726},"7. Decline Push-Up",{"type":722,"content":1467},[1468],{"text":1469,"type":726},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":772,"content":1471},[1472,1478,1484],{"type":775,"content":1473},[1474],{"type":722,"content":1475},[1476],{"text":1477,"type":726},"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":775,"content":1479},[1480],{"type":722,"content":1481},[1482],{"text":1483,"type":726},"Brace your core and glutes, and lower yourself down into a push-up",{"type":775,"content":1485},[1486],{"type":722,"content":1487},[1488],{"text":1489,"type":726},"Extend your elbows to push yourself up, and repeat",{"type":728,"attrs":1491,"content":1492},{"level":736},[1493],{"text":1494,"type":726},"8. Diamond Push-Up",{"type":722,"content":1496},[1497],{"text":1498,"type":726},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":772,"content":1500},[1501,1507,1513],{"type":775,"content":1502},[1503],{"type":722,"content":1504},[1505],{"text":1506,"type":726},"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":775,"content":1508},[1509],{"type":722,"content":1510},[1511],{"text":1512,"type":726},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":775,"content":1514},[1515],{"type":722,"content":1516},[1517],{"text":1518,"type":726},"Push yourself back up and repeat",{"type":722,"content":1520},[1521,1523,1528],{"text":1522,"type":726},"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":800,"type":726,"marks":1524},[1525],{"type":803,"attrs":1526},{"href":805,"uuid":48,"anchor":48,"custom":1527,"target":882,"linktype":13},{},{"text":1529,"type":726}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":728,"attrs":1531,"content":1532},{"level":730},[1533],{"text":1534,"type":726},"Train Like a Woman",{"type":722,"content":1536},[1537,1538,1543],{"text":932,"type":726},{"text":934,"type":726,"marks":1539},[1540],{"type":803,"attrs":1541},{"href":938,"uuid":48,"anchor":48,"custom":1542,"target":882,"linktype":13},{},{"text":1134,"type":726},{"type":722,"content":1545},[1546],{"text":1547,"type":726},"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":1549,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1554,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1555,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1550,"component":118,"meta_info":1551,"meta_title":7,"block_image":1552,"cover_image":1553,"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":1558,"title":1559,"plugin":43,"description":1560},"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":1562,"alt":1563,"name":7,"focus":7,"title":1563,"filename":1564,"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,[966],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1575,"created_at":1576,"published_at":1577,"updated_at":1578,"id":1579,"uuid":1580,"content":1581,"slug":1837,"full_slug":1838,"sort_by_date":48,"position":1839,"tag_list":1840,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":1841,"first_published_at":1577,"release_id":48,"lang":60,"path":970,"alternates":1842,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1582,"faqs":1583,"title":1575,"topic":1604,"author":1619,"content":1620,"category":1818,"schedule":1826,"component":951,"meta_info":1827,"cover_image":1831,"description":1835,"contributors":1836},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1584,1588,1592,1596,1600],{"_uid":1585,"answer":1586,"question":1587,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1589,"answer":1590,"question":1591,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1593,"answer":1594,"question":1595,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1597,"answer":1598,"question":1599,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1601,"answer":1602,"question":1603,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1605,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1617,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1618,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1606,"component":39,"meta_info":1614,"block_image":1615,"cover_image":1616,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1607,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1612,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1608,"component":118,"meta_info":1609,"meta_title":7,"block_image":1610,"cover_image":1611,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":719,"content":1621},[1622,1636,1640,1644,1648,1652,1656,1659,1664,1669,1683,1688,1692,1697,1701,1706,1720,1724,1728,1742,1756,1760,1764,1778,1783,1787,1801,1805,1815],{"type":722,"content":1623},[1624,1626,1634],{"text":1625,"type":726},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1627,"type":726,"marks":1628},"interval training",[1629,1633],{"type":803,"attrs":1630},{"href":1631,"uuid":48,"anchor":48,"custom":1632,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":807},{"text":1635,"type":726}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":722,"content":1637},[1638],{"text":1639,"type":726},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":728,"attrs":1641,"content":1642},{"level":730},[1643],{"text":1587,"type":726},{"type":722,"content":1645},[1646],{"text":1647,"type":726},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":722,"content":1649},[1650],{"text":1651,"type":726},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":728,"attrs":1653,"content":1654},{"level":730},[1655],{"text":1591,"type":726},{"type":722,"content":1657},[1658],{"text":1590,"type":726},{"type":728,"attrs":1660,"content":1661},{"level":730},[1662],{"text":1663,"type":726},"Unique Benefits of HIIT",{"type":728,"attrs":1665,"content":1666},{"level":736},[1667],{"text":1668,"type":726},"Maximum Effectiveness in Less Time",{"type":722,"content":1670},[1671,1673,1681],{"text":1672,"type":726},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1674,"type":726,"marks":1675},"25-30% more calories",[1676,1680],{"type":803,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"custom":1679,"target":882,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":807},{"text":1682,"type":726}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":728,"attrs":1684,"content":1685},{"level":736},[1686],{"text":1687,"type":726},"Tones Muscle",{"type":722,"content":1689},[1690],{"text":1691,"type":726},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":728,"attrs":1693,"content":1694},{"level":736},[1695],{"text":1696,"type":726},"Adds Variety",{"type":722,"content":1698},[1699],{"text":1700,"type":726},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":728,"attrs":1702,"content":1703},{"level":736},[1704],{"text":1705,"type":726},"Improves Cardiovascular Health",{"type":722,"content":1707},[1708,1710,1718],{"text":1709,"type":726},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1711,"type":726,"marks":1712},"greater improvements in blood pressure",[1713,1717],{"type":803,"attrs":1714},{"href":1715,"uuid":48,"anchor":48,"custom":1716,"target":882,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":807},{"text":1719,"type":726}," and blood sugar than moderate-intensity workouts. ",{"type":728,"attrs":1721,"content":1722},{"level":730},[1723],{"text":1599,"type":726},{"type":722,"content":1725},[1726],{"text":1727,"type":726},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":722,"content":1729},[1730,1732,1740],{"text":1731,"type":726},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1733,"type":726,"marks":1734},"roadwork",[1735,1739],{"type":803,"attrs":1736},{"href":1737,"uuid":48,"anchor":48,"custom":1738,"target":882,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":807},{"text":1741,"type":726},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":722,"content":1743},[1744,1746,1754],{"text":1745,"type":726},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1747,"type":726,"marks":1748},"HIIT jump rope workout",[1749,1753],{"type":803,"attrs":1750},{"href":1751,"uuid":48,"anchor":48,"custom":1752,"target":882,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":807},{"text":1755,"type":726}," for a full-body cardio blast in just minutes.",{"type":728,"attrs":1757,"content":1758},{"level":730},[1759],{"text":1603,"type":726},{"type":722,"content":1761},[1762],{"text":1763,"type":726},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":722,"content":1765},[1766,1768,1776],{"text":1767,"type":726},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1769,"type":726,"marks":1770},"10 minutes of HIIT boxing",[1771,1775],{"type":803,"attrs":1772},{"href":1773,"uuid":48,"anchor":48,"custom":1774,"target":882,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":807},{"text":1777,"type":726}," and feel the difference with just one workout.",{"type":728,"attrs":1779,"content":1780},{"level":730},[1781],{"text":1782,"type":726},"Hit With HIIT",{"type":722,"content":1784},[1785],{"text":1786,"type":726},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":722,"content":1788},[1789,1791,1799],{"text":1790,"type":726},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1792,"type":726,"marks":1793},"FightCamp’s extensive library of HIIT workouts",[1794,1798],{"type":803,"attrs":1795},{"href":1796,"uuid":48,"anchor":48,"custom":1797,"target":882,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":807},{"text":1800,"type":726},"!",{"type":728,"attrs":1802,"content":1803},{"level":730},[1804],{"text":928,"type":726},{"type":722,"content":1806},[1807,1808,1814],{"text":932,"type":726},{"text":934,"type":726,"marks":1809},[1810,1813],{"type":803,"attrs":1811},{"href":938,"uuid":48,"anchor":48,"custom":1812,"target":882,"linktype":13},{},{"type":807},{"text":1134,"type":726},{"type":722,"content":1816},[1817],{"text":1547,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1819,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1824,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1825,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1820,"component":118,"meta_info":1821,"meta_title":7,"block_image":1822,"cover_image":1823,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1828,"title":1829,"plugin":43,"description":1830},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1832,"alt":1833,"name":7,"focus":7,"title":1833,"filename":1834,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[966],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1844,"created_at":1845,"published_at":1846,"updated_at":1847,"id":1848,"uuid":1849,"content":1850,"slug":2014,"full_slug":2015,"sort_by_date":48,"position":2016,"tag_list":2017,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":2018,"first_published_at":1846,"release_id":48,"lang":60,"path":970,"alternates":2019,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1851,"faqs":1852,"title":1844,"topic":1869,"author":1884,"content":1885,"category":1995,"schedule":2003,"component":951,"meta_info":2004,"cover_image":2008,"description":2012,"contributors":2013},"52144e3e-d0cf-4037-a459-fad9641f4053",[1853,1857,1861,1865],{"_uid":1854,"answer":1855,"question":1856,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1858,"answer":1859,"question":1860,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1862,"answer":1863,"question":1864,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1866,"answer":1867,"question":1868,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1870,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1882,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1883,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1871,"component":39,"meta_info":1879,"block_image":1880,"cover_image":1881,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1872,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1877,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1878,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1873,"component":118,"meta_info":1874,"meta_title":7,"block_image":1875,"cover_image":1876,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":719,"content":1886},[1887,1891,1896,1901,1914,1918,1923,1927,1932,1943,1948,1961,1966,1979,1983,1992],{"type":722,"content":1888},[1889],{"text":1890,"type":726},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":728,"attrs":1892,"content":1893},{"level":730},[1894],{"text":1895,"type":726},"4 Ways To Tire Out Your Opponent",{"type":728,"attrs":1897,"content":1898},{"level":736},[1899],{"text":1900,"type":726},"A Consistent Body Attack",{"type":722,"content":1902},[1903,1905,1912],{"text":1904,"type":726},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1906,"type":726,"marks":1907},"opponent’s body",[1908],{"type":803,"attrs":1909},{"href":1910,"uuid":48,"anchor":48,"custom":1911,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1913,"type":726},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":722,"content":1915},[1916],{"text":1917,"type":726},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":728,"attrs":1919,"content":1920},{"level":736},[1921],{"text":1922,"type":726},"Constant Pressure",{"type":722,"content":1924},[1925],{"text":1926,"type":726},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":728,"attrs":1928,"content":1929},{"level":736},[1930],{"text":1931,"type":726},"Cut Off the Ring ",{"type":722,"content":1933},[1934,1941],{"text":1935,"type":726,"marks":1936},"Cutting off the space",[1937],{"type":803,"attrs":1938},{"href":1939,"uuid":48,"anchor":48,"custom":1940,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1942,"type":726}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":728,"attrs":1944,"content":1945},{"level":736},[1946],{"text":1947,"type":726},"Attack the Arms",{"type":722,"content":1949},[1950,1952,1959],{"text":1951,"type":726},"This is a favorite trick of ",{"text":1953,"type":726,"marks":1954},"Canelo Alvarez",[1955],{"type":803,"attrs":1956},{"href":1957,"uuid":48,"anchor":48,"custom":1958,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1960,"type":726}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":728,"attrs":1962,"content":1963},{"level":730},[1964],{"text":1965,"type":726},"Sapping Their Strength",{"type":722,"content":1967},[1968,1970,1977],{"text":1969,"type":726},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1971,"type":726,"marks":1972},"Mike Tyson",[1973],{"type":803,"attrs":1974},{"href":1975,"uuid":48,"anchor":48,"custom":1976,"target":882,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1978,"type":726}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":728,"attrs":1980,"content":1981},{"level":730},[1982],{"text":928,"type":726},{"type":722,"content":1984},[1985,1986,1991],{"text":932,"type":726},{"text":934,"type":726,"marks":1987},[1988],{"type":803,"attrs":1989},{"href":938,"uuid":48,"anchor":48,"custom":1990,"target":882,"linktype":13},{},{"text":1134,"type":726},{"type":722,"content":1993},[1994],{"text":1547,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1996,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2001,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1997,"component":118,"meta_info":1998,"meta_title":7,"block_image":1999,"cover_image":2000,"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},[],[],"2022-12-13 00:00",{"_uid":2005,"title":2006,"plugin":43,"description":2007},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2009,"alt":2010,"name":7,"focus":48,"title":2010,"filename":2011,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[966],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2021,"created_at":2022,"published_at":2023,"updated_at":2024,"id":2025,"uuid":2026,"content":2027,"slug":2164,"full_slug":2165,"sort_by_date":48,"position":2166,"tag_list":2167,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":2168,"first_published_at":2023,"release_id":48,"lang":60,"path":970,"alternates":2169,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2028,"faqs":2029,"title":2021,"topic":2046,"author":1884,"content":2061,"category":2148,"schedule":2156,"component":951,"meta_info":2157,"cover_image":2160,"description":2159,"contributors":2163},"96d7fcda-e3db-4f35-935d-fd195032b834",[2030,2034,2038,2042],{"_uid":2031,"answer":2032,"question":2033,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2035,"answer":2036,"question":2037,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2039,"answer":2040,"question":2041,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2043,"answer":2044,"question":2045,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2047,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2059,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2060,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2048,"component":39,"meta_info":2056,"block_image":2057,"cover_image":2058,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2049,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2054,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2055,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2050,"component":118,"meta_info":2051,"meta_title":7,"block_image":2052,"cover_image":2053,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":719,"content":2062},[2063,2084,2089,2092,2097,2100,2105,2127,2132,2136,2145],{"type":722,"content":2064},[2065,2067,2074,2076,2082],{"text":2066,"type":726},"Boxing is a sport about ",{"text":2068,"type":726,"marks":2069},"range",[2070],{"type":803,"attrs":2071},{"href":2072,"uuid":48,"anchor":48,"custom":2073,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":2075,"type":726}," and ",{"text":2077,"type":726,"marks":2078},"distance",[2079],{"type":803,"attrs":2080},{"href":1939,"uuid":48,"anchor":48,"custom":2081,"target":882,"linktype":13},{},{"text":2083,"type":726},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":728,"attrs":2085,"content":2086},{"level":730},[2087],{"text":2088,"type":726},"Step Behind The Jab",{"type":722,"content":2090},[2091],{"text":2036,"type":726},{"type":728,"attrs":2093,"content":2094},{"level":730},[2095],{"text":2096,"type":726},"Front Foot Defense",{"type":722,"content":2098},[2099],{"text":2040,"type":726},{"type":728,"attrs":2101,"content":2102},{"level":730},[2103],{"text":2104,"type":726},"Cutting Off The Ring",{"type":722,"content":2106},[2107,2109,2116,2118,2125],{"text":2108,"type":726},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2110,"type":726,"marks":2111},"outside fighter",[2112],{"type":803,"attrs":2113},{"href":2114,"uuid":48,"anchor":48,"custom":2115,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2117,"type":726},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2119,"type":726,"marks":2120},"jab",[2121],{"type":803,"attrs":2122},{"href":2123,"uuid":48,"anchor":48,"custom":2124,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2126,"type":726}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":728,"attrs":2128,"content":2129},{"level":730},[2130],{"text":2131,"type":726},"The Takeaway",{"type":722,"content":2133},[2134],{"text":2135,"type":726},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":722,"content":2137},[2138,2139,2144],{"text":932,"type":726},{"text":934,"type":726,"marks":2140},[2141],{"type":803,"attrs":2142},{"href":938,"uuid":48,"anchor":48,"custom":2143,"target":882,"linktype":13},{},{"text":1134,"type":726},{"type":722,"content":2146},[2147],{"text":1547,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2149,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2154,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2155,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2150,"component":118,"meta_info":2151,"meta_title":7,"block_image":2152,"cover_image":2153,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2158,"title":2021,"plugin":43,"description":2159},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2161,"alt":2021,"name":7,"focus":48,"title":2021,"filename":2162,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[966],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2171,"created_at":2172,"published_at":2173,"updated_at":2174,"id":2175,"uuid":2176,"content":2177,"slug":2511,"full_slug":2512,"sort_by_date":48,"position":2513,"tag_list":2514,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":2515,"first_published_at":2516,"release_id":48,"lang":60,"path":970,"alternates":2517,"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":2178,"faqs":2179,"title":2171,"topic":2192,"author":2207,"content":2208,"category":2492,"schedule":2500,"component":951,"meta_info":2501,"cover_image":2505,"description":2509,"contributors":2510},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2180,2184,2188],{"_uid":2181,"answer":2182,"question":2183,"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":2185,"answer":2186,"question":2187,"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":2189,"answer":2190,"question":2191,"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":2193,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2205,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2194,"component":39,"meta_info":2202,"block_image":2203,"cover_image":2204,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2195,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2200,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2196,"component":118,"meta_info":2197,"meta_title":7,"block_image":2198,"cover_image":2199,"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":719,"content":2209},[2210,2224,2228,2240,2245,2250,2280,2285,2312,2317,2339,2344,2366,2371,2393,2398,2425,2430,2446,2450,2474,2478,2489],{"type":722,"content":2211},[2212,2214,2222],{"text":2213,"type":726},"Post-workout ",{"text":2215,"type":726,"marks":2216},"stretches",[2217,2221],{"type":803,"attrs":2218},{"href":2219,"uuid":48,"anchor":48,"custom":2220,"target":882,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":807},{"text":2223,"type":726}," 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":728,"attrs":2225,"content":2226},{"level":730},[2227],{"text":2183,"type":726},{"type":722,"content":2229},[2230,2238],{"text":2231,"type":726,"marks":2232},"Research",[2233,2237],{"type":803,"attrs":2234},{"href":2235,"uuid":48,"anchor":48,"custom":2236,"target":882,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":807},{"text":2239,"type":726}," 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":728,"attrs":2241,"content":2242},{"level":730},[2243],{"text":2244,"type":726},"7 Stretches to Help You Recover Post-Workout",{"type":728,"attrs":2246,"content":2247},{"level":736},[2248],{"text":2249,"type":726},"Shoulder Flossing",{"type":2251,"attrs":2252,"content":2255},"ordered_list",{"order":2253},{"order":2254},1,[2256,2262,2268,2274],{"type":775,"content":2257},[2258],{"type":722,"content":2259},[2260],{"text":2261,"type":726},"Start in a standing position.",{"type":775,"content":2263},[2264],{"type":722,"content":2265},[2266],{"text":2267,"type":726},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":775,"content":2269},[2270],{"type":722,"content":2271},[2272],{"text":2273,"type":726},"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":775,"content":2275},[2276],{"type":722,"content":2277},[2278],{"text":2279,"type":726},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":728,"attrs":2281,"content":2282},{"level":736},[2283],{"text":2284,"type":726},"World's Greatest Stretch ",{"type":2251,"attrs":2286,"content":2287},{"order":2254},[2288,2294,2300,2306],{"type":775,"content":2289},[2290],{"type":722,"content":2291},[2292],{"text":2293,"type":726},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":775,"content":2295},[2296],{"type":722,"content":2297},[2298],{"text":2299,"type":726},"Next to the left hand, raise the left hand to the sky. ",{"type":775,"content":2301},[2302],{"type":722,"content":2303},[2304],{"text":2305,"type":726},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":775,"content":2307},[2308],{"type":722,"content":2309},[2310],{"text":2311,"type":726},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":728,"attrs":2313,"content":2314},{"level":736},[2315],{"text":2316,"type":726},"Kneeling Quad/Hip Flexor Stretch",{"type":2251,"attrs":2318,"content":2320},{"order":2319},{"order":2254},[2321,2327,2333],{"type":775,"content":2322},[2323],{"type":722,"content":2324},[2325],{"text":2326,"type":726},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":775,"content":2328},[2329],{"type":722,"content":2330},[2331],{"text":2332,"type":726},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":775,"content":2334},[2335],{"type":722,"content":2336},[2337],{"text":2338,"type":726},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":728,"attrs":2340,"content":2341},{"level":736},[2342],{"text":2343,"type":726},"Cat/Cow",{"type":2251,"attrs":2345,"content":2347},{"order":2346},{"order":2254},[2348,2354,2360],{"type":775,"content":2349},[2350],{"type":722,"content":2351},[2352],{"text":2353,"type":726},"Start on all fours, neutral spine. ",{"type":775,"content":2355},[2356],{"type":722,"content":2357},[2358],{"text":2359,"type":726},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":775,"content":2361},[2362],{"type":722,"content":2363},[2364],{"text":2365,"type":726},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":728,"attrs":2367,"content":2368},{"level":736},[2369],{"text":2370,"type":726},"Thread the Needle",{"type":2251,"attrs":2372,"content":2374},{"order":2373},{"order":2254},[2375,2381,2387],{"type":775,"content":2376},[2377],{"type":722,"content":2378},[2379],{"text":2380,"type":726},"Start on all fours. ",{"type":775,"content":2382},[2383],{"type":722,"content":2384},[2385],{"text":2386,"type":726},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":775,"content":2388},[2389],{"type":722,"content":2390},[2391],{"text":2392,"type":726},"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":728,"attrs":2394,"content":2395},{"level":736},[2396],{"text":2397,"type":726},"Thread the Needle With a Twist ",{"type":2251,"attrs":2399,"content":2401},{"order":2400},{"order":2254},[2402,2407,2413,2419],{"type":775,"content":2403},[2404],{"type":722,"content":2405},[2406],{"text":2380,"type":726},{"type":775,"content":2408},[2409],{"type":722,"content":2410},[2411],{"text":2412,"type":726},"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":775,"content":2414},[2415],{"type":722,"content":2416},[2417],{"text":2418,"type":726},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":775,"content":2420},[2421],{"type":722,"content":2422},[2423],{"text":2424,"type":726},"Return to the starting position.",{"type":728,"attrs":2426,"content":2427},{"level":736},[2428],{"text":2429,"type":726},"Scorpion Stretch (Prone) ",{"type":2251,"attrs":2431,"content":2433},{"order":2432},{"order":2254},[2434,2440],{"type":775,"content":2435},[2436],{"type":722,"content":2437},[2438],{"text":2439,"type":726},"Begin lying down, arms out in T. ",{"type":775,"content":2441},[2442],{"type":722,"content":2443},[2444],{"text":2445,"type":726},"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":728,"attrs":2447,"content":2448},{"level":730},[2449],{"text":2191,"type":726},{"type":722,"content":2451},[2452,2454,2462,2464,2472],{"text":2453,"type":726},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2455,"type":726,"marks":2456},"range of motion improvements",[2457,2461],{"type":803,"attrs":2458},{"href":2459,"uuid":48,"anchor":48,"custom":2460,"target":882,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":807},{"text":2463,"type":726},". 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":2465,"type":726,"marks":2466},"Studies",[2467,2471],{"type":803,"attrs":2468},{"href":2469,"uuid":48,"anchor":48,"custom":2470,"target":882,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":807},{"text":2473,"type":726}," 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":728,"attrs":2475,"content":2476},{"level":730},[2477],{"text":928,"type":726},{"type":722,"content":2479},[2480,2481,2487],{"text":932,"type":726},{"text":934,"type":726,"marks":2482},[2483,2486],{"type":803,"attrs":2484},{"href":938,"uuid":48,"anchor":48,"custom":2485,"target":882,"linktype":13},{},{"type":807},{"text":2488,"type":726}," 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":722,"content":2490},[2491],{"text":1138,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2493,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2498,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2494,"component":118,"meta_info":2495,"meta_title":7,"block_image":2496,"cover_image":2497,"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":2502,"title":2503,"plugin":43,"description":2504},"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":2506,"alt":2507,"name":7,"focus":7,"title":2507,"filename":2508,"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,[966],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":951,"created_at":2519,"published_at":2520,"updated_at":2521,"id":2522,"uuid":2523,"content":2524,"slug":951,"full_slug":2545,"sort_by_date":48,"position":446,"tag_list":2546,"is_startpage":9,"parent_id":2547,"meta_data":48,"group_id":2548,"first_published_at":2549,"release_id":48,"lang":60,"path":7,"alternates":2550,"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":2525,"component":2526,"meta_info":2527,"custom_content_list":2529},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2528,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2530,2535,2540],{"_uid":2531,"label":2532,"value":2533,"dev_id":2534,"component":726},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2536,"label":2537,"value":2538,"dev_id":2539,"component":726},"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":2541,"label":2542,"value":2543,"dev_id":2544,"component":726},"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",[],1785892869216]