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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?","faq_schema",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":672,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":684,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":673,"component":39,"meta_info":681,"block_image":682,"cover_image":683,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":674,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":679,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":680,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":675,"component":118,"meta_info":676,"meta_title":7,"block_image":677,"cover_image":678,"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},[],[],{"name":687,"created_at":688,"published_at":689,"updated_at":690,"id":691,"uuid":692,"content":693,"slug":703,"full_slug":704,"sort_by_date":48,"position":392,"tag_list":705,"is_startpage":9,"parent_id":706,"meta_data":48,"group_id":707,"first_published_at":708,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":694,"_uid":695,"name":687,"photo":696,"component":699,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":700,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":701,"social_link_instagram":702,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":697,"alt":687,"name":687,"focus":48,"title":687,"filename":698,"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":711,"content":712},"doc",[713,719,723,727,742,776,780,787,791,795,801,805,825,830,834,860,864,869,873,893,898,902,922,927,931,962,967,970,990,995,999,1019,1024,1028,1048,1061,1066,1079],{"type":714,"content":715},"paragraph",[716],{"text":717,"type":718},"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. ","text",{"type":714,"content":720},[721],{"text":722,"type":718},"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":714,"content":724},[725],{"text":726,"type":718},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":714,"content":728},[729,731,740],{"text":730,"type":718},"With consistent resistance training and ",{"text":732,"type":718,"marks":733},"healthy nutrition",[734],{"type":735,"attrs":736},"link",{"href":737,"uuid":48,"anchor":48,"custom":738,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},"_blank",{"text":741,"type":718},", women can develop strong arm muscles that will empower you to:",{"type":743,"content":744},"bullet_list",[745,752,758,764,770],{"type":746,"content":747},"list_item",[748],{"type":714,"content":749},[750],{"text":751,"type":718},"Throw a solid punch",{"type":746,"content":753},[754],{"type":714,"content":755},[756],{"text":757,"type":718},"Carry your kids or fur babies",{"type":746,"content":759},[760],{"type":714,"content":761},[762],{"text":763,"type":718},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":746,"content":765},[766],{"type":714,"content":767},[768],{"text":769,"type":718},"Feel confident in every tank top and sleeveless dress",{"type":746,"content":771},[772],{"type":714,"content":773},[774],{"text":775,"type":718},"Haul all those bags from the car to the house in one trip ",{"type":714,"content":777},[778],{"text":779,"type":718},"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":781,"attrs":782,"content":784},"heading",{"level":783},2,[785],{"text":786,"type":718},"Arm Exercises for Women",{"type":714,"content":788},[789],{"text":790,"type":718},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":714,"content":792},[793],{"text":794,"type":718},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":781,"attrs":796,"content":798},{"level":797},3,[799],{"text":800,"type":718},"1. Plank With Bicep Curl",{"type":714,"content":802},[803],{"text":804,"type":718},"Target Muscles: Biceps & Core",{"type":743,"content":806},[807,813,819],{"type":746,"content":808},[809],{"type":714,"content":810},[811],{"text":812,"type":718},"Begin in plank position, holding two dumbbells on the floor",{"type":746,"content":814},[815],{"type":714,"content":816},[817],{"text":818,"type":718},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":746,"content":820},[821],{"type":714,"content":822},[823],{"text":824,"type":718},"Maintain plank position and repeat with the other arm",{"type":781,"attrs":826,"content":827},{"level":797},[828],{"text":829,"type":718},"2. Overhead Tricep Extension",{"type":714,"content":831},[832],{"text":833,"type":718},"Target Muscles: Triceps",{"type":743,"content":835},[836,842,848,854],{"type":746,"content":837},[838],{"type":714,"content":839},[840],{"text":841,"type":718},"Hold the weight overhead with both hands",{"type":746,"content":843},[844],{"type":714,"content":845},[846],{"text":847,"type":718},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":746,"content":849},[850],{"type":714,"content":851},[852],{"text":853,"type":718},"Straighten your elbows and extend the weight overhead",{"type":746,"content":855},[856],{"type":714,"content":857},[858],{"text":859,"type":718},"Hold the fully extended position for a moment, then repeat slowly",{"type":714,"content":861},[862],{"text":863,"type":718},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":781,"attrs":865,"content":866},{"level":797},[867],{"text":868,"type":718},"3. Upright Row ",{"type":714,"content":870},[871],{"text":872,"type":718},"Target Muscles: Traps & Deltoids",{"type":743,"content":874},[875,881,887],{"type":746,"content":876},[877],{"type":714,"content":878},[879],{"text":880,"type":718},"Begin standing with your feet hip-width apart",{"type":746,"content":882},[883],{"type":714,"content":884},[885],{"text":886,"type":718},"Lift your barbell or dumbbells straight up toward your chin",{"type":746,"content":888},[889],{"type":714,"content":890},[891],{"text":892,"type":718},"Pause at the top of the lift, lower, and repeat",{"type":781,"attrs":894,"content":895},{"level":797},[896],{"text":897,"type":718},"4. Lateral Arm Raise",{"type":714,"content":899},[900],{"text":901,"type":718},"Target Muscles: Triceps & Shoulders",{"type":743,"content":903},[904,910,916],{"type":746,"content":905},[906],{"type":714,"content":907},[908],{"text":909,"type":718},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":746,"content":911},[912],{"type":714,"content":913},[914],{"text":915,"type":718},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":746,"content":917},[918],{"type":714,"content":919},[920],{"text":921,"type":718},"Lower and repeat",{"type":781,"attrs":923,"content":924},{"level":797},[925],{"text":926,"type":718},"5. Dumbbell Bench Press",{"type":714,"content":928},[929],{"text":930,"type":718},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":743,"content":932},[933,939,945,956],{"type":746,"content":934},[935],{"type":714,"content":936},[937],{"text":938,"type":718},"Begin laying on a bench with your feet flat on the floor",{"type":746,"content":940},[941],{"type":714,"content":942},[943],{"text":944,"type":718},"Lift the dumbbells to chest height, with your hands facing forward",{"type":746,"content":946},[947],{"type":714,"content":948},[949,951],{"text":950,"type":718},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":952,"type":718,"marks":953},"(don’t let the dumbbells touch)",[954],{"type":955},"italic",{"type":746,"content":957},[958],{"type":714,"content":959},[960],{"text":961,"type":718},"Lower your arms and repeat",{"type":781,"attrs":963,"content":964},{"level":797},[965],{"text":966,"type":718},"6. Tricep Dips",{"type":714,"content":968},[969],{"text":833,"type":718},{"type":743,"content":971},[972,978,984],{"type":746,"content":973},[974],{"type":714,"content":975},[976],{"text":977,"type":718},"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":746,"content":979},[980],{"type":714,"content":981},[982],{"text":983,"type":718},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":746,"content":985},[986],{"type":714,"content":987},[988],{"text":989,"type":718},"Push yourself back up until your arms are almost straight, and repeat",{"type":781,"attrs":991,"content":992},{"level":797},[993],{"text":994,"type":718},"7. Decline Push-Up",{"type":714,"content":996},[997],{"text":998,"type":718},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":743,"content":1000},[1001,1007,1013],{"type":746,"content":1002},[1003],{"type":714,"content":1004},[1005],{"text":1006,"type":718},"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":746,"content":1008},[1009],{"type":714,"content":1010},[1011],{"text":1012,"type":718},"Brace your core and glutes, and lower yourself down into a push-up",{"type":746,"content":1014},[1015],{"type":714,"content":1016},[1017],{"text":1018,"type":718},"Extend your elbows to push yourself up, and repeat",{"type":781,"attrs":1020,"content":1021},{"level":797},[1022],{"text":1023,"type":718},"8. Diamond Push-Up",{"type":714,"content":1025},[1026],{"text":1027,"type":718},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":743,"content":1029},[1030,1036,1042],{"type":746,"content":1031},[1032],{"type":714,"content":1033},[1034],{"text":1035,"type":718},"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":746,"content":1037},[1038],{"type":714,"content":1039},[1040],{"text":1041,"type":718},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":746,"content":1043},[1044],{"type":714,"content":1045},[1046],{"text":1047,"type":718},"Push yourself back up and repeat",{"type":714,"content":1049},[1050,1052,1059],{"text":1051,"type":718},"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":1053,"type":718,"marks":1054},"FightCamp Community",[1055],{"type":735,"attrs":1056},{"href":1057,"uuid":48,"anchor":48,"custom":1058,"target":739,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1060,"type":718}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":781,"attrs":1062,"content":1063},{"level":783},[1064],{"text":1065,"type":718},"Train Like a Woman",{"type":714,"content":1067},[1068,1070,1077],{"text":1069,"type":718},"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":1071,"type":718,"marks":1072},"FightCamp",[1073],{"type":735,"attrs":1074},{"href":1075,"uuid":48,"anchor":48,"custom":1076,"target":739,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1078,"type":718}," 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":714,"content":1080},[1081],{"text":1082,"type":718},"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":1084,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1089,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1085,"component":118,"meta_info":1086,"meta_title":7,"block_image":1087,"cover_image":1088,"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","article",{"_uid":1094,"title":1095,"plugin":43,"description":1096},"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":1098,"alt":1099,"name":7,"focus":7,"title":1099,"filename":1100,"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,[1107],"featured",60887917,"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z","training/{{story.slug}}",[],["Reactive",1114],[1115,1529,1878,2055,2228,2653],{"name":1116,"created_at":1117,"published_at":1118,"updated_at":1119,"id":1120,"uuid":1121,"content":1122,"slug":1523,"full_slug":1524,"sort_by_date":48,"position":1525,"tag_list":1526,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":1527,"first_published_at":1118,"release_id":48,"lang":60,"path":1111,"alternates":1528,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1123,"faqs":1124,"title":1116,"topic":1133,"author":1148,"content":1149,"category":1504,"schedule":1512,"component":1092,"meta_info":1513,"cover_image":1517,"description":1521,"contributors":1522},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1125,1129],{"_uid":1126,"answer":1127,"question":1128,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1130,"answer":1131,"question":1132,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1134,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1146,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1147,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1135,"component":39,"meta_info":1143,"block_image":1144,"cover_image":1145,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1136,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1141,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1142,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1137,"component":118,"meta_info":1138,"meta_title":7,"block_image":1139,"cover_image":1140,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":711,"content":1150},[1151,1156,1171,1185,1190,1194,1199,1203,1241,1245,1250,1254,1258,1263,1267,1272,1286,1290,1310,1315,1319,1323,1381,1386,1390,1394,1420,1434,1439,1443,1447,1473,1477,1482,1486,1491,1501],{"type":781,"attrs":1152,"content":1153},{"level":783},[1154],{"text":1155,"type":718},"How to Stay Motivated to Work Out",{"type":714,"content":1157},[1158,1160,1169],{"text":1159,"type":718},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1161,"type":718,"marks":1162},"New Year’s Resolutions",[1163,1167],{"type":735,"attrs":1164},{"href":1165,"uuid":48,"anchor":48,"custom":1166,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1168},"underline",{"text":1170,"type":718},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":714,"content":1172},[1173,1175,1183],{"text":1174,"type":718},"But what happens if you're looking for motivation to work out in the ",{"text":1176,"type":718,"marks":1177},"middle of summer",[1178,1182],{"type":735,"attrs":1179},{"href":1180,"uuid":48,"anchor":48,"custom":1181,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1168},{"text":1184,"type":718}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":781,"attrs":1186,"content":1187},{"level":783},[1188],{"text":1189,"type":718},"Motivation vs. Determination",{"type":714,"content":1191},[1192],{"text":1193,"type":718},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":781,"attrs":1195,"content":1196},{"level":797},[1197],{"text":1198,"type":718},"Motivation",{"type":714,"content":1200},[1201],{"text":1202,"type":718},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":743,"content":1204},[1205,1211,1217,1223,1229,1235],{"type":746,"content":1206},[1207],{"type":714,"content":1208},[1209],{"text":1210,"type":718},"Movies",{"type":746,"content":1212},[1213],{"type":714,"content":1214},[1215],{"text":1216,"type":718},"Books",{"type":746,"content":1218},[1219],{"type":714,"content":1220},[1221],{"text":1222,"type":718},"Quotes",{"type":746,"content":1224},[1225],{"type":714,"content":1226},[1227],{"text":1228,"type":718},"Speeches",{"type":746,"content":1230},[1231],{"type":714,"content":1232},[1233],{"text":1234,"type":718},"Social media posts",{"type":746,"content":1236},[1237],{"type":714,"content":1238},[1239],{"text":1240,"type":718},"Success stories",{"type":714,"content":1242},[1243],{"text":1244,"type":718},"These are things that essentially make you want to start something, like a workout.",{"type":781,"attrs":1246,"content":1247},{"level":797},[1248],{"text":1249,"type":718},"Determination",{"type":714,"content":1251},[1252],{"text":1253,"type":718},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":714,"content":1255},[1256],{"text":1257,"type":718},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":781,"attrs":1259,"content":1260},{"level":783},[1261],{"text":1262,"type":718},"Finding That Drive",{"type":714,"content":1264},[1265],{"text":1266,"type":718},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":781,"attrs":1268,"content":1269},{"level":797},[1270],{"text":1271,"type":718},"Working Out at Home",{"type":714,"content":1273},[1274,1276,1284],{"text":1275,"type":718},"The wonderful thing about ",{"text":1277,"type":718,"marks":1278},"working out from home",[1279,1283],{"type":735,"attrs":1280},{"href":1281,"uuid":48,"anchor":48,"custom":1282,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1168},{"text":1285,"type":718}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":714,"content":1287},[1288],{"text":1289,"type":718},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":743,"content":1291},[1292,1298,1304],{"type":746,"content":1293},[1294],{"type":714,"content":1295},[1296],{"text":1297,"type":718},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":746,"content":1299},[1300],{"type":714,"content":1301},[1302],{"text":1303,"type":718},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":746,"content":1305},[1306],{"type":714,"content":1307},[1308],{"text":1309,"type":718},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":781,"attrs":1311,"content":1312},{"level":797},[1313],{"text":1314,"type":718},"Staying Committed to Exercising Daily",{"type":714,"content":1316},[1317],{"text":1318,"type":718},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":714,"content":1320},[1321],{"text":1322,"type":718},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":743,"content":1324},[1325,1331,1337,1343,1355,1369],{"type":746,"content":1326},[1327],{"type":714,"content":1328},[1329],{"text":1330,"type":718},"Outdoor walks/hikes in nature",{"type":746,"content":1332},[1333],{"type":714,"content":1334},[1335],{"text":1336,"type":718},"Easy pace swims",{"type":746,"content":1338},[1339],{"type":714,"content":1340},[1341],{"text":1342,"type":718},"Sauna sessions",{"type":746,"content":1344},[1345],{"type":714,"content":1346},[1347],{"text":1348,"type":718,"marks":1349},"Low-intensity yoga",[1350,1354],{"type":735,"attrs":1351},{"href":1352,"uuid":48,"anchor":48,"custom":1353,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1168},{"type":746,"content":1356},[1357],{"type":714,"content":1358},[1359,1367],{"text":1360,"type":718,"marks":1361},"Mobility work",[1362,1366],{"type":735,"attrs":1363},{"href":1364,"uuid":48,"anchor":48,"custom":1365,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1168},{"text":1368,"type":718}," ",{"type":746,"content":1370},[1371],{"type":714,"content":1372},[1373],{"text":1374,"type":718,"marks":1375},"Stretching",[1376,1380],{"type":735,"attrs":1377},{"href":1378,"uuid":48,"anchor":48,"custom":1379,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1168},{"type":781,"attrs":1382,"content":1383},{"level":797},[1384],{"text":1385,"type":718},"Morning Workouts Before Starting the Day",{"type":714,"content":1387},[1388],{"text":1389,"type":718},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":714,"content":1391},[1392],{"text":1393,"type":718},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":743,"content":1395},[1396,1402,1408,1414],{"type":746,"content":1397},[1398],{"type":714,"content":1399},[1400],{"text":1401,"type":718},"Turning off electronics the last hour",{"type":746,"content":1403},[1404],{"type":714,"content":1405},[1406],{"text":1407,"type":718},"Sleeping in a blacked-out environment",{"type":746,"content":1409},[1410],{"type":714,"content":1411},[1412],{"text":1413,"type":718},"Getting to bed at the same time each night",{"type":746,"content":1415},[1416],{"type":714,"content":1417},[1418],{"text":1419,"type":718},"Set out your workout clothes the night before",{"type":714,"content":1421},[1422,1424,1432],{"text":1423,"type":718},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1425,"type":718,"marks":1426},"H.I.I.T. session",[1427,1431],{"type":735,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"custom":1430,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1168},{"text":1433,"type":718},".",{"type":781,"attrs":1435,"content":1436},{"level":797},[1437],{"text":1438,"type":718},"End-of-Day Workouts",{"type":714,"content":1440},[1441],{"text":1442,"type":718},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":714,"content":1444},[1445],{"text":1446,"type":718},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":743,"content":1448},[1449,1461,1467],{"type":746,"content":1450},[1451],{"type":714,"content":1452},[1453,1455,1459],{"text":1454,"type":718},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1456,"type":718,"marks":1457},"“why” ",[1458],{"type":955},{"text":1460,"type":718},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":746,"content":1462},[1463],{"type":714,"content":1464},[1465],{"text":1466,"type":718},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":746,"content":1468},[1469],{"type":714,"content":1470},[1471],{"text":1472,"type":718},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":714,"content":1474},[1475],{"text":1476,"type":718},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":781,"attrs":1478,"content":1479},{"level":783},[1480],{"text":1481,"type":718},"Plan Then Execute",{"type":714,"content":1483},[1484],{"text":1485,"type":718},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":781,"attrs":1487,"content":1488},{"level":783},[1489],{"text":1490,"type":718},"Train Like a Fighter",{"type":714,"content":1492},[1493,1494,1500],{"text":1069,"type":718},{"text":1071,"type":718,"marks":1495},[1496,1499],{"type":735,"attrs":1497},{"href":1075,"uuid":48,"anchor":48,"custom":1498,"target":739,"linktype":13},{},{"type":1168},{"text":1078,"type":718},{"type":714,"content":1502},[1503],{"text":1082,"type":718},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1505,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1510,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1511,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1506,"component":118,"meta_info":1507,"meta_title":7,"block_image":1508,"cover_image":1509,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1514,"title":1515,"plugin":43,"description":1516},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1518,"alt":1519,"name":7,"focus":7,"title":1519,"filename":1520,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1107],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1530,"created_at":1531,"published_at":1532,"updated_at":1533,"id":1534,"uuid":1535,"content":1536,"slug":1871,"full_slug":1872,"sort_by_date":48,"position":1873,"tag_list":1874,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":1875,"first_published_at":1876,"release_id":48,"lang":60,"path":1111,"alternates":1877,"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":1537,"faqs":1538,"title":1530,"topic":1551,"author":1566,"content":1567,"category":1852,"schedule":1860,"component":1092,"meta_info":1861,"cover_image":1865,"description":1869,"contributors":1870},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1539,1543,1547],{"_uid":1540,"answer":1541,"question":1542,"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":1544,"answer":1545,"question":1546,"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":1548,"answer":1549,"question":1550,"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":1552,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1564,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1553,"component":39,"meta_info":1561,"block_image":1562,"cover_image":1563,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1554,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1559,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1555,"component":118,"meta_info":1556,"meta_title":7,"block_image":1557,"cover_image":1558,"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":711,"content":1568},[1569,1583,1587,1599,1604,1609,1639,1644,1671,1676,1698,1703,1725,1730,1752,1757,1784,1789,1805,1809,1833,1837,1848],{"type":714,"content":1570},[1571,1573,1581],{"text":1572,"type":718},"Post-workout ",{"text":1574,"type":718,"marks":1575},"stretches",[1576,1580],{"type":735,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":739,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1168},{"text":1582,"type":718}," 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":781,"attrs":1584,"content":1585},{"level":783},[1586],{"text":1542,"type":718},{"type":714,"content":1588},[1589,1597],{"text":1590,"type":718,"marks":1591},"Research",[1592,1596],{"type":735,"attrs":1593},{"href":1594,"uuid":48,"anchor":48,"custom":1595,"target":739,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1168},{"text":1598,"type":718}," 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":781,"attrs":1600,"content":1601},{"level":783},[1602],{"text":1603,"type":718},"7 Stretches to Help You Recover Post-Workout",{"type":781,"attrs":1605,"content":1606},{"level":797},[1607],{"text":1608,"type":718},"Shoulder Flossing",{"type":1610,"attrs":1611,"content":1614},"ordered_list",{"order":1612},{"order":1613},1,[1615,1621,1627,1633],{"type":746,"content":1616},[1617],{"type":714,"content":1618},[1619],{"text":1620,"type":718},"Start in a standing position.",{"type":746,"content":1622},[1623],{"type":714,"content":1624},[1625],{"text":1626,"type":718},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":746,"content":1628},[1629],{"type":714,"content":1630},[1631],{"text":1632,"type":718},"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":746,"content":1634},[1635],{"type":714,"content":1636},[1637],{"text":1638,"type":718},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":781,"attrs":1640,"content":1641},{"level":797},[1642],{"text":1643,"type":718},"World's Greatest Stretch ",{"type":1610,"attrs":1645,"content":1646},{"order":1613},[1647,1653,1659,1665],{"type":746,"content":1648},[1649],{"type":714,"content":1650},[1651],{"text":1652,"type":718},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":746,"content":1654},[1655],{"type":714,"content":1656},[1657],{"text":1658,"type":718},"Next to the left hand, raise the left hand to the sky. ",{"type":746,"content":1660},[1661],{"type":714,"content":1662},[1663],{"text":1664,"type":718},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":746,"content":1666},[1667],{"type":714,"content":1668},[1669],{"text":1670,"type":718},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":781,"attrs":1672,"content":1673},{"level":797},[1674],{"text":1675,"type":718},"Kneeling Quad/Hip Flexor Stretch",{"type":1610,"attrs":1677,"content":1679},{"order":1678},{"order":1613},[1680,1686,1692],{"type":746,"content":1681},[1682],{"type":714,"content":1683},[1684],{"text":1685,"type":718},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":746,"content":1687},[1688],{"type":714,"content":1689},[1690],{"text":1691,"type":718},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":746,"content":1693},[1694],{"type":714,"content":1695},[1696],{"text":1697,"type":718},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":781,"attrs":1699,"content":1700},{"level":797},[1701],{"text":1702,"type":718},"Cat/Cow",{"type":1610,"attrs":1704,"content":1706},{"order":1705},{"order":1613},[1707,1713,1719],{"type":746,"content":1708},[1709],{"type":714,"content":1710},[1711],{"text":1712,"type":718},"Start on all fours, neutral spine. ",{"type":746,"content":1714},[1715],{"type":714,"content":1716},[1717],{"text":1718,"type":718},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":746,"content":1720},[1721],{"type":714,"content":1722},[1723],{"text":1724,"type":718},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":781,"attrs":1726,"content":1727},{"level":797},[1728],{"text":1729,"type":718},"Thread the Needle",{"type":1610,"attrs":1731,"content":1733},{"order":1732},{"order":1613},[1734,1740,1746],{"type":746,"content":1735},[1736],{"type":714,"content":1737},[1738],{"text":1739,"type":718},"Start on all fours. ",{"type":746,"content":1741},[1742],{"type":714,"content":1743},[1744],{"text":1745,"type":718},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":746,"content":1747},[1748],{"type":714,"content":1749},[1750],{"text":1751,"type":718},"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":781,"attrs":1753,"content":1754},{"level":797},[1755],{"text":1756,"type":718},"Thread the Needle With a Twist ",{"type":1610,"attrs":1758,"content":1760},{"order":1759},{"order":1613},[1761,1766,1772,1778],{"type":746,"content":1762},[1763],{"type":714,"content":1764},[1765],{"text":1739,"type":718},{"type":746,"content":1767},[1768],{"type":714,"content":1769},[1770],{"text":1771,"type":718},"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":746,"content":1773},[1774],{"type":714,"content":1775},[1776],{"text":1777,"type":718},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":746,"content":1779},[1780],{"type":714,"content":1781},[1782],{"text":1783,"type":718},"Return to the starting position.",{"type":781,"attrs":1785,"content":1786},{"level":797},[1787],{"text":1788,"type":718},"Scorpion Stretch (Prone) ",{"type":1610,"attrs":1790,"content":1792},{"order":1791},{"order":1613},[1793,1799],{"type":746,"content":1794},[1795],{"type":714,"content":1796},[1797],{"text":1798,"type":718},"Begin lying down, arms out in T. ",{"type":746,"content":1800},[1801],{"type":714,"content":1802},[1803],{"text":1804,"type":718},"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":781,"attrs":1806,"content":1807},{"level":783},[1808],{"text":1550,"type":718},{"type":714,"content":1810},[1811,1813,1821,1823,1831],{"text":1812,"type":718},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1814,"type":718,"marks":1815},"range of motion improvements",[1816,1820],{"type":735,"attrs":1817},{"href":1818,"uuid":48,"anchor":48,"custom":1819,"target":739,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1168},{"text":1822,"type":718},". 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":1824,"type":718,"marks":1825},"Studies",[1826,1830],{"type":735,"attrs":1827},{"href":1828,"uuid":48,"anchor":48,"custom":1829,"target":739,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1168},{"text":1832,"type":718}," 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":781,"attrs":1834,"content":1835},{"level":783},[1836],{"text":1490,"type":718},{"type":714,"content":1838},[1839,1840,1846],{"text":1069,"type":718},{"text":1071,"type":718,"marks":1841},[1842,1845],{"type":735,"attrs":1843},{"href":1075,"uuid":48,"anchor":48,"custom":1844,"target":739,"linktype":13},{},{"type":1168},{"text":1847,"type":718}," 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":714,"content":1849},[1850],{"text":1851,"type":718},"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":1853,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1858,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1859,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1854,"component":118,"meta_info":1855,"meta_title":7,"block_image":1856,"cover_image":1857,"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":1862,"title":1863,"plugin":43,"description":1864},"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":1866,"alt":1867,"name":7,"focus":7,"title":1867,"filename":1868,"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,[1107],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1879,"created_at":1880,"published_at":1881,"updated_at":1882,"id":1883,"uuid":1884,"content":1885,"slug":2049,"full_slug":2050,"sort_by_date":48,"position":2051,"tag_list":2052,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":2053,"first_published_at":1881,"release_id":48,"lang":60,"path":1111,"alternates":2054,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1886,"faqs":1887,"title":1879,"topic":1896,"author":1911,"content":1912,"category":2030,"schedule":2038,"component":1092,"meta_info":2039,"cover_image":2043,"description":2047,"contributors":2048},"c6387572-343f-40bf-8172-852035367c90",[1888,1892],{"_uid":1889,"answer":1890,"question":1891,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1893,"answer":1894,"question":1895,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1897,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1909,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1910,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1898,"component":39,"meta_info":1906,"block_image":1907,"cover_image":1908,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1899,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1904,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1905,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1900,"component":118,"meta_info":1901,"meta_title":7,"block_image":1902,"cover_image":1903,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":711,"content":1913},[1914,1919,1922,1927,1932,1936,1941,1945,1950,1963,1968,1981,1986,1990,1995,2005,2010,2014,2018,2027],{"type":781,"attrs":1915,"content":1916},{"level":783},[1917],{"text":1918,"type":718},"Boxing Gym Culture",{"type":714,"content":1920},[1921],{"text":1894,"type":718},{"type":781,"attrs":1923,"content":1924},{"level":783},[1925],{"text":1926,"type":718},"What Are the Basic Boxing Gym Rules? ",{"type":781,"attrs":1928,"content":1929},{"level":797},[1930],{"text":1931,"type":718},"Yes Coach, No Coach",{"type":714,"content":1933},[1934],{"text":1935,"type":718},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":781,"attrs":1937,"content":1938},{"level":797},[1939],{"text":1940,"type":718},"Sharing is Caring",{"type":714,"content":1942},[1943],{"text":1944,"type":718},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":781,"attrs":1946,"content":1947},{"level":797},[1948],{"text":1949,"type":718},"Keep it Clean",{"type":714,"content":1951},[1952,1954,1961],{"text":1953,"type":718},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1955,"type":718,"marks":1956},"clean it off.",[1957],{"type":735,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"custom":1960,"target":739,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1962,"type":718}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":781,"attrs":1964,"content":1965},{"level":797},[1966],{"text":1967,"type":718},"No Killers in Sparring",{"type":714,"content":1969},[1970,1972,1979],{"text":1971,"type":718},"In most boxing gym workouts you will find yourself ",{"text":1973,"type":718,"marks":1974},"sparring",[1975],{"type":735,"attrs":1976},{"href":1977,"uuid":48,"anchor":48,"custom":1978,"target":739,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1980,"type":718},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":781,"attrs":1982,"content":1983},{"level":797},[1984],{"text":1985,"type":718},"Don’t Dump Your Weights",{"type":714,"content":1987},[1988],{"text":1989,"type":718},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":781,"attrs":1991,"content":1992},{"level":797},[1993],{"text":1994,"type":718},"Leave the Weightcut Fighter Alone",{"type":714,"content":1996},[1997,1999,2003],{"text":1998,"type":718},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2000,"type":718,"marks":2001},"leave them alone.",[2002],{"type":955},{"text":2004,"type":718}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":781,"attrs":2006,"content":2007},{"level":797},[2008],{"text":2009,"type":718},"The Golden Rule",{"type":714,"content":2011},[2012],{"text":2013,"type":718},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":781,"attrs":2015,"content":2016},{"level":783},[2017],{"text":1490,"type":718},{"type":714,"content":2019},[2020,2021,2026],{"text":1069,"type":718},{"text":1071,"type":718,"marks":2022},[2023],{"type":735,"attrs":2024},{"href":1075,"uuid":48,"anchor":48,"custom":2025,"target":739,"linktype":13},{},{"text":1847,"type":718},{"type":714,"content":2028},[2029],{"text":1851,"type":718},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2031,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2036,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2037,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2032,"component":118,"meta_info":2033,"meta_title":7,"block_image":2034,"cover_image":2035,"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},[],[],"2023-01-25 00:00",{"_uid":2040,"title":2041,"plugin":43,"description":2042},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2044,"alt":2045,"name":7,"focus":7,"title":2045,"filename":2046,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1107],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2056,"created_at":2057,"published_at":2058,"updated_at":2059,"id":2060,"uuid":2061,"content":2062,"slug":2221,"full_slug":2222,"sort_by_date":48,"position":2223,"tag_list":2224,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":2225,"first_published_at":2226,"release_id":48,"lang":60,"path":1111,"alternates":2227,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2063,"faqs":2064,"title":2056,"topic":2081,"author":1911,"content":2096,"category":2204,"schedule":1512,"component":1092,"meta_info":2212,"cover_image":2216,"description":2219,"contributors":2220},"af46e437-bfbd-4a28-91a2-df5259454628",[2065,2069,2073,2077],{"_uid":2066,"answer":2067,"question":2068,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2070,"answer":2071,"question":2072,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2074,"answer":2075,"question":2076,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2078,"answer":2079,"question":2080,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2082,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2094,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2083,"component":39,"meta_info":2091,"block_image":2092,"cover_image":2093,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2084,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2089,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2085,"component":118,"meta_info":2086,"meta_title":7,"block_image":2087,"cover_image":2088,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":711,"content":2097},[2098,2111,2116,2120,2125,2129,2143,2148,2161,2166,2170,2184,2188,2192,2201],{"type":714,"content":2099},[2100,2102,2109],{"text":2101,"type":718},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2103,"type":718,"marks":2104},"Strength training",[2105],{"type":735,"attrs":2106},{"href":2107,"uuid":48,"anchor":48,"custom":2108,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2110,"type":718}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":781,"attrs":2112,"content":2113},{"level":783},[2114],{"text":2115,"type":718},"Why do Boxers Train Their Neck?",{"type":714,"content":2117},[2118],{"text":2119,"type":718},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":781,"attrs":2121,"content":2122},{"level":783},[2123],{"text":2124,"type":718},"How do Boxers Strength Train Their Neck?",{"type":714,"content":2126},[2127],{"text":2128,"type":718},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":743,"content":2130},[2131,2137],{"type":746,"content":2132},[2133],{"type":714,"content":2134},[2135],{"text":2136,"type":718},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":746,"content":2138},[2139],{"type":714,"content":2140},[2141],{"text":2142,"type":718},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":781,"attrs":2144,"content":2145},{"level":783},[2146],{"text":2147,"type":718},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":714,"content":2149},[2150,2152,2159],{"text":2151,"type":718},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2153,"type":718,"marks":2154},"injury",[2155],{"type":735,"attrs":2156},{"href":2157,"uuid":48,"anchor":48,"custom":2158,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2160,"type":718}," occurring.",{"type":781,"attrs":2162,"content":2163},{"level":783},[2164],{"text":2165,"type":718},"How Often Should Boxers Train Their Neck?",{"type":714,"content":2167},[2168],{"text":2169,"type":718},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":2171,"attrs":2172},"blok",{"id":2173,"body":2174},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2175],{"_uid":2176,"text":2177,"image":2178,"author":2182,"component":2183},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2179,"alt":2180,"name":7,"focus":7,"title":2180,"filename":2181,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":714,"content":2185},[2186],{"text":2187,"type":718},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":781,"attrs":2189,"content":2190},{"level":783},[2191],{"text":1490,"type":718},{"type":714,"content":2193},[2194,2195,2200],{"text":1069,"type":718},{"text":1071,"type":718,"marks":2196},[2197],{"type":735,"attrs":2198},{"href":1075,"uuid":48,"anchor":48,"custom":2199,"target":739,"linktype":13},{},{"text":1847,"type":718},{"type":714,"content":2202},[2203],{"text":1851,"type":718},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2205,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2210,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2211,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2206,"component":118,"meta_info":2207,"meta_title":7,"block_image":2208,"cover_image":2209,"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":2213,"title":2214,"plugin":43,"description":2215},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2217,"alt":2180,"name":7,"focus":7,"title":2180,"filename":2218,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1107],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2229,"created_at":2230,"published_at":2231,"updated_at":2232,"id":2233,"uuid":2234,"content":2235,"slug":2646,"full_slug":2647,"sort_by_date":48,"position":2648,"tag_list":2649,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":2650,"first_published_at":2651,"release_id":48,"lang":60,"path":1111,"alternates":2652,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2236,"faqs":2237,"title":2229,"topic":2258,"author":2273,"content":2274,"category":2630,"schedule":2638,"component":1092,"meta_info":2639,"cover_image":2642,"description":2641,"contributors":2645},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2238,2242,2246,2250,2254],{"_uid":2239,"answer":2240,"question":2241,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2243,"answer":2244,"question":2245,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2247,"answer":2248,"question":2249,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2251,"answer":2252,"question":2253,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2255,"answer":2256,"question":2257,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2259,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2271,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2272,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2260,"component":39,"meta_info":2268,"block_image":2269,"cover_image":2270,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2261,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2266,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2267,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2262,"component":118,"meta_info":2263,"meta_title":7,"block_image":2264,"cover_image":2265,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":711,"content":2275},[2276,2280,2283,2296,2301,2306,2371,2376,2402,2407,2411,2416,2424,2438,2443,2454,2459,2470,2475,2486,2491,2503,2508,2519,2524,2544,2549,2554,2574,2579,2598,2603,2616,2620],{"type":714,"content":2277},[2278],{"text":2279,"type":718},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":714,"content":2281},[2282],{"text":2240,"type":718},{"type":2171,"attrs":2284},{"id":2285,"body":2286},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2287],{"_uid":2288,"link":2289,"image":2291,"title":2293,"component":2295},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2290,"linktype":13,"fieldtype":14,"cached_url":2290},"https://pin.it/2zdpNMs",{"id":2292,"alt":2293,"name":7,"focus":48,"title":2293,"filename":2294,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":781,"attrs":2297,"content":2298},{"level":783},[2299],{"text":2300,"type":718},"Top Rock Step-By-Step",{"type":781,"attrs":2302,"content":2303},{"level":797},[2304],{"text":2305,"type":718},"The Feet",{"type":743,"content":2307},[2308,2314,2334,2340,2359,2365],{"type":746,"content":2309},[2310],{"type":714,"content":2311},[2312],{"text":2313,"type":718},"Begin by starting in an athletic stance on the balls of your feet",{"type":746,"content":2315},[2316,2320],{"type":714,"content":2317},[2318],{"text":2319,"type":718},"To start, being by doing a “step out”",{"type":743,"content":2321},[2322,2328],{"type":746,"content":2323},[2324],{"type":714,"content":2325},[2326],{"text":2327,"type":718},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":746,"content":2329},[2330],{"type":714,"content":2331},[2332],{"text":2333,"type":718},"Pause for a half-second",{"type":746,"content":2335},[2336],{"type":714,"content":2337},[2338],{"text":2339,"type":718},"Return to the starting stance by performing a slight hop backward",{"type":746,"content":2341},[2342,2346],{"type":714,"content":2343},[2344],{"text":2345,"type":718},"Once returned, perform the opposite foot “step out”",{"type":743,"content":2347},[2348,2354],{"type":746,"content":2349},[2350],{"type":714,"content":2351},[2352],{"text":2353,"type":718},"Make sure the step out is in front of the opposite foot and crosses over",{"type":746,"content":2355},[2356],{"type":714,"content":2357},[2358],{"text":2333,"type":718},{"type":746,"content":2360},[2361],{"type":714,"content":2362},[2363],{"text":2364,"type":718},"Hop back to the starting position",{"type":746,"content":2366},[2367],{"type":714,"content":2368},[2369],{"text":2370,"type":718},"Continue Top Rocking for the remainder of the set",{"type":781,"attrs":2372,"content":2373},{"level":797},[2374],{"text":2375,"type":718},"The Arms",{"type":743,"content":2377},[2378,2384,2390,2396],{"type":746,"content":2379},[2380],{"type":714,"content":2381},[2382],{"text":2383,"type":718},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":746,"content":2385},[2386],{"type":714,"content":2387},[2388],{"text":2389,"type":718},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":746,"content":2391},[2392],{"type":714,"content":2393},[2394],{"text":2395,"type":718},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":746,"content":2397},[2398],{"type":714,"content":2399},[2400],{"text":2401,"type":718},"Continue using this arm motion to help with rhythm and balance",{"type":781,"attrs":2403,"content":2404},{"level":783},[2405],{"text":2406,"type":718},"Movement Key Points",{"type":714,"content":2408},[2409],{"text":2410,"type":718},"Here are some key things to focus on while performing the Top Rock:",{"type":781,"attrs":2412,"content":2413},{"level":797},[2414],{"text":2415,"type":718},"Start by swinging your arms",{"type":743,"content":2417},[2418],{"type":746,"content":2419},[2420],{"type":714,"content":2421},[2422],{"text":2423,"type":718},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":2171,"attrs":2425},{"id":2426,"body":2427},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2428],{"url":2429,"_uid":2431,"image":2432,"component":2436,"copyright_details":2437},{"id":7,"url":7,"linktype":2430,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2433,"alt":2434,"name":7,"focus":48,"title":2434,"filename":2435,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":781,"attrs":2439,"content":2440},{"level":797},[2441],{"text":2442,"type":718},"On each hop back, your arms should cross in front of your chest",{"type":2171,"attrs":2444},{"id":2426,"body":2445},[2446],{"url":2447,"_uid":2448,"image":2449,"component":2436,"copyright_details":2453},{"id":7,"url":7,"linktype":2430,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2450,"alt":2451,"name":7,"focus":48,"title":2451,"filename":2452,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":781,"attrs":2455,"content":2456},{"level":797},[2457],{"text":2458,"type":718},"One foot should cross at a time",{"type":2171,"attrs":2460},{"id":2426,"body":2461},[2462],{"url":2463,"_uid":2464,"image":2465,"component":2436,"copyright_details":2469},{"id":7,"url":7,"linktype":2430,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2466,"alt":2467,"name":7,"focus":48,"title":2467,"filename":2468,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":781,"attrs":2471,"content":2472},{"level":797},[2473],{"text":2474,"type":718},"Perform the movement by staying on the balls of your feet",{"type":2171,"attrs":2476},{"id":2426,"body":2477},[2478],{"url":2479,"_uid":2480,"image":2481,"component":2436,"copyright_details":2485},{"id":7,"url":7,"linktype":2430,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2482,"alt":2483,"name":7,"focus":48,"title":2483,"filename":2484,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":781,"attrs":2487,"content":2488},{"level":797},[2489],{"text":2490,"type":718},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":2171,"attrs":2492},{"id":2493,"body":2494},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2495],{"url":2496,"_uid":2497,"image":2498,"component":2436,"copyright_details":2502},{"id":7,"url":7,"linktype":2430,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2499,"alt":2500,"name":7,"focus":48,"title":2500,"filename":2501,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":781,"attrs":2504,"content":2505},{"level":797},[2506],{"text":2507,"type":718},"Stay loose and have fun!",{"type":2171,"attrs":2509},{"id":2426,"body":2510},[2511],{"url":2512,"_uid":2513,"image":2514,"component":2436,"copyright_details":2518},{"id":7,"url":7,"linktype":2430,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2515,"alt":2516,"name":7,"focus":48,"title":2516,"filename":2517,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":781,"attrs":2520,"content":2521},{"level":783},[2522],{"text":2523,"type":718},"Muscles Used",{"type":743,"content":2525},[2526,2532,2538],{"type":746,"content":2527},[2528],{"type":714,"content":2529},[2530],{"text":2531,"type":718},"Deltoids",{"type":746,"content":2533},[2534],{"type":714,"content":2535},[2536],{"text":2537,"type":718},"Core",{"type":746,"content":2539},[2540],{"type":714,"content":2541},[2542],{"text":2543,"type":718},"Calves",{"type":781,"attrs":2545,"content":2546},{"level":783},[2547],{"text":2548,"type":718},"Application",{"type":781,"attrs":2550,"content":2551},{"level":797},[2552],{"text":2553,"type":718},"For Sets",{"type":743,"content":2555},[2556,2562,2568],{"type":746,"content":2557},[2558],{"type":714,"content":2559},[2560],{"text":2561,"type":718},"Perform 3-6 sets",{"type":746,"content":2563},[2564],{"type":714,"content":2565},[2566],{"text":2567,"type":718},"12-20 repetitions each way",{"type":746,"content":2569},[2570],{"type":714,"content":2571},[2572],{"text":2573,"type":718},"Rest 30-45 seconds between sets",{"type":781,"attrs":2575,"content":2576},{"level":797},[2577],{"text":2578,"type":718},"For Time",{"type":743,"content":2580},[2581,2586,2592],{"type":746,"content":2582},[2583],{"type":714,"content":2584},[2585],{"text":2561,"type":718},{"type":746,"content":2587},[2588],{"type":714,"content":2589},[2590],{"text":2591,"type":718},"Perform for 30-90 seconds",{"type":746,"content":2593},[2594],{"type":714,"content":2595},[2596],{"text":2597,"type":718},"Rest 45-60 seconds between sets",{"type":781,"attrs":2599,"content":2600},{"level":783},[2601],{"text":2602,"type":718},"Dance Moves For Boxers",{"type":714,"content":2604},[2605,2607,2614],{"text":2606,"type":718},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2608,"type":718,"marks":2609},"Flo Master",[2610],{"type":735,"attrs":2611},{"href":2612,"uuid":48,"anchor":48,"custom":2613,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2615,"type":718},". ",{"type":781,"attrs":2617,"content":2618},{"level":783},[2619],{"text":1490,"type":718},{"type":714,"content":2621},[2622,2623,2628],{"text":1069,"type":718},{"text":1071,"type":718,"marks":2624},[2625],{"type":735,"attrs":2626},{"href":1075,"uuid":48,"anchor":48,"custom":2627,"target":739,"linktype":13},{},{"text":2629,"type":718}," 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":2631,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2636,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2637,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2632,"component":118,"meta_info":2633,"meta_title":7,"block_image":2634,"cover_image":2635,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2640,"title":2229,"plugin":43,"description":2641},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2643,"alt":2229,"name":7,"focus":48,"title":2229,"filename":2644,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1107],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2654,"created_at":2655,"published_at":2656,"updated_at":2657,"id":2658,"uuid":2659,"content":2660,"slug":2925,"full_slug":2926,"sort_by_date":48,"position":2927,"tag_list":2928,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":2929,"first_published_at":2656,"release_id":48,"lang":60,"path":1111,"alternates":2930,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2661,"faqs":2662,"title":2654,"topic":2683,"author":1911,"content":2698,"category":2906,"schedule":2914,"component":1092,"meta_info":2915,"cover_image":2919,"description":2923,"contributors":2924},"21563324-6383-4226-86da-b9779cd26bde",[2663,2667,2671,2675,2679],{"_uid":2664,"answer":2665,"question":2666,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2668,"answer":2669,"question":2670,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2672,"answer":2673,"question":2674,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2676,"answer":2677,"question":2678,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2680,"answer":2681,"question":2682,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2684,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2685,"component":39,"meta_info":2693,"block_image":2694,"cover_image":2695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2687,"component":118,"meta_info":2688,"meta_title":7,"block_image":2689,"cover_image":2690,"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":711,"content":2699},[2700,2713,2725,2730,2734,2768,2773,2777,2791,2818,2823,2827,2863,2880,2885,2889,2893,2903],{"type":714,"content":2701},[2702,2704,2711],{"text":2703,"type":718},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2705,"type":718,"marks":2706},"close-range",[2707],{"type":735,"attrs":2708},{"href":2709,"uuid":48,"anchor":48,"custom":2710,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2712,"type":718}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":2171,"attrs":2714},{"id":2715,"body":2716},"52fa91c7-90bf-43d9-8857-79752817914b",[2717],{"url":2718,"_uid":2719,"image":2720,"component":2436,"copyright_details":2724},{"id":7,"url":7,"linktype":2430,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2721,"alt":2722,"name":7,"focus":48,"title":2722,"filename":2723,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":781,"attrs":2726,"content":2727},{"level":783},[2728],{"text":2729,"type":718},"Rolling Punch Drill",{"type":714,"content":2731},[2732],{"text":2733,"type":718},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":743,"content":2735},[2736,2742,2748,2754],{"type":746,"content":2737},[2738],{"type":714,"content":2739},[2740],{"text":2741,"type":718},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":746,"content":2743},[2744],{"type":714,"content":2745},[2746],{"text":2747,"type":718},"Bend your knees until your thigh muscles are supporting your weight",{"type":746,"content":2749},[2750],{"type":714,"content":2751},[2752],{"text":2753,"type":718},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":746,"content":2755},[2756,2760],{"type":714,"content":2757},[2758],{"text":2759,"type":718},"Develop a steady rhythm, and then start mixing punches in",{"type":743,"content":2761},[2762],{"type":746,"content":2763},[2764],{"type":714,"content":2765},[2766],{"text":2767,"type":718},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":781,"attrs":2769,"content":2770},{"level":783},[2771],{"text":2772,"type":718},"Danger Close Drill",{"type":714,"content":2774},[2775],{"text":2776,"type":718},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":743,"content":2778},[2779,2785],{"type":746,"content":2780},[2781],{"type":714,"content":2782},[2783],{"text":2784,"type":718},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":746,"content":2786},[2787],{"type":714,"content":2788},[2789],{"text":2790,"type":718},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":714,"content":2792},[2793,2798,2800,2807,2809,2816],{"text":2794,"type":718,"marks":2795},"Key focus:",[2796],{"type":2797},"bold",{"text":2799,"type":718}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2801,"type":718,"marks":2802},"hooks",[2803],{"type":735,"attrs":2804},{"href":2805,"uuid":48,"anchor":48,"custom":2806,"target":739,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2808,"type":718}," and ",{"text":2810,"type":718,"marks":2811},"uppercuts",[2812],{"type":735,"attrs":2813},{"href":2814,"uuid":48,"anchor":48,"custom":2815,"target":739,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2817,"type":718},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":781,"attrs":2819,"content":2820},{"level":783},[2821],{"text":2822,"type":718},"Rolling Thunder Drill",{"type":714,"content":2824},[2825],{"text":2826,"type":718},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":743,"content":2828},[2829,2843,2857],{"type":746,"content":2830},[2831,2835],{"type":714,"content":2832},[2833],{"text":2834,"type":718},"On a heavy bag, set an interval of your choosing",{"type":743,"content":2836},[2837],{"type":746,"content":2838},[2839],{"type":714,"content":2840},[2841],{"text":2842,"type":718},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":746,"content":2844},[2845,2849],{"type":714,"content":2846},[2847],{"text":2848,"type":718},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":743,"content":2850},[2851],{"type":746,"content":2852},[2853],{"type":714,"content":2854},[2855],{"text":2856,"type":718},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":746,"content":2858},[2859],{"type":714,"content":2860},[2861],{"text":2862,"type":718},"Rest for 1 minute in between each round to recover",{"type":714,"content":2864},[2865,2869,2871,2878],{"text":2866,"type":718,"marks":2867},"Tip",[2868],{"type":2797},{"text":2870,"type":718},": Maintaining a calm and ",{"text":2872,"type":718,"marks":2873},"steady breath",[2874],{"type":735,"attrs":2875},{"href":2876,"uuid":48,"anchor":48,"custom":2877,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2879,"type":718}," will help you establish your rhythm.",{"type":781,"attrs":2881,"content":2882},{"level":783},[2883],{"text":2884,"type":718},"Better, Faster, Stronger",{"type":714,"content":2886},[2887],{"text":2888,"type":718},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":781,"attrs":2890,"content":2891},{"level":783},[2892],{"text":1490,"type":718},{"type":714,"content":2894},[2895,2896,2902],{"text":1069,"type":718},{"text":1071,"type":718,"marks":2897},[2898],{"type":735,"attrs":2899},{"href":2900,"uuid":48,"anchor":48,"custom":2901,"target":739,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1078,"type":718},{"type":714,"content":2904},[2905],{"text":1082,"type":718},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2907,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2912,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2913,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2908,"component":118,"meta_info":2909,"meta_title":7,"block_image":2910,"cover_image":2911,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2916,"title":2917,"plugin":43,"description":2918},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2920,"alt":2921,"name":7,"focus":48,"title":2921,"filename":2922,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1107],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1092,"created_at":2932,"published_at":2933,"updated_at":2934,"id":2935,"uuid":2936,"content":2937,"slug":1092,"full_slug":2958,"sort_by_date":48,"position":446,"tag_list":2959,"is_startpage":9,"parent_id":2960,"meta_data":48,"group_id":2961,"first_published_at":2962,"release_id":48,"lang":60,"path":7,"alternates":2963,"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":2938,"component":2939,"meta_info":2940,"custom_content_list":2942},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2941,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2943,2948,2953],{"_uid":2944,"label":2945,"value":2946,"dev_id":2947,"component":718},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2949,"label":2950,"value":2951,"dev_id":2952,"component":718},"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":2954,"label":2955,"value":2956,"dev_id":2957,"component":718},"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",[],1785892871513]