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Tuck your toes and lift your hips. Place your feet hip-width apart or wider with your toes pointed straight ahead. As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps. If your spine starts to round, keep a slight bend in your knees. Lift your sits bones toward the sky and lengthen your back and sides. Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide. Press down through the base of your thumb and index finger, reducing any weight in your wrists. Straighten your arms, draw your forearms in, and lift away from the mat. Rotate your upper arms out and slide your shoulders down your back. Keep your neck long and align your ears between your upper arms. Gaze toward your belly button. Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding. Continue to breathe and hold for 20 seconds","Downward Facing Dog",{"_uid":676,"answer":677,"question":678,"component":670},"2126e10c-7544-4b7c-b6a8-711ec44d863e","From the downward-facing dog pose, roll your body into a high plank position. Drop your knees and lower yourself onto the ground. Place your palms and forearms on the ground next to your chest and press into the floor, lifting your chest up. Hold this pose for 15 seconds. Release back down to the mat","Sphinx Pose",{"_uid":680,"answer":681,"question":682,"component":670},"07057ac4-e50d-4ae1-b3b8-773f8c027c2f","Stretches lower back, thighs, shoulders, and arms. From a kneeling position, bring your big toes together and spread your knees out wider than your torso. Fold forward from the crease of your hips and place your forehead on the floor. Place your arms by your sides or extend them out forward with your palms facing down. Drop your hips back toward your heels. Close your eyes and continue to inhale and exhale deeply. Hold this pose for as long as you’d like.","Child’s Pose",{"_uid":684,"answer":685,"question":686,"component":670},"315d931c-aed5-4e96-9021-666a998ffe68","Begin on all fours and press your hands into the ground. Round your back towards the sky and lift the sides of your waist away from the floor. Draw your lower belly toward your spine and tuck your tailbone under. Keep the sides of your neck long and allow your head to hang towards the floor. Spread your shoulder blades apart. Press down through your palms and simultaneously lift your chest and your tailbone toward the sky. Draw down through your shoulder blades and slide your shoulders down your back. As your stomach draws down toward the floor, gaze up and keep your spine long. Repeat flowing between the two poses for 15 seconds.","Cat-Cow Pose","Tough as a Mother | Stretching and Recovery for Moms",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":689,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":701,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":690,"component":39,"meta_info":698,"block_image":699,"cover_image":700,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":691,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":696,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":692,"component":118,"meta_info":693,"meta_title":7,"block_image":694,"cover_image":695,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":704,"created_at":705,"published_at":706,"updated_at":707,"id":708,"uuid":709,"content":710,"slug":720,"full_slug":721,"sort_by_date":48,"position":133,"tag_list":722,"is_startpage":9,"parent_id":723,"meta_data":48,"group_id":724,"first_published_at":725,"release_id":48,"lang":60,"path":48,"alternates":726,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":711,"_uid":712,"name":713,"photo":714,"component":717,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":718,"social_link_linkedin":7,"social_link_instagram":719,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":715,"alt":713,"name":7,"focus":48,"title":713,"filename":716,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":728,"content":729},"doc",[730,736,749,753,757,761,768,774,788,880,884,894,926,930,941,979,983,993,1049,1054,1058,1071],{"type":731,"content":732},"paragraph",[733],{"text":734,"type":735},"The most amazing and magical transformation that a woman can face is growing and birthing a baby. It is truly astonishing to see what our bodies are capable of when we bear a child. Women are literally the vessels that bring souls into this world, and we should always remember and be proud of this, especially after becoming new moms.","text",{"type":731,"content":737},[738,747],{"text":739,"type":735,"marks":740},"During pregnancy",[741],{"type":742,"attrs":743},"link",{"href":744,"uuid":48,"anchor":48,"custom":745,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/5-bodyweight-exercises-to-do-during-pregnancy",{},"_blank",{"text":748,"type":735}," and childbirth, our bodies are not only put under a lot of stress, but they also go through major physical changes. Your pelvis may be unstable and more prone to aches and pains. Your shoulders may become more rounded and forward-facing due to the extra weight you are carrying and from holding and feeding your baby. Also, your core and pelvic floor have been stretched tremendously and will need adequate time to heal. Rushing to work out may just hinder your recovery process. Remember that it took over nine months for your body to grow your baby and you shouldn’t expect to see results overnight. Rather than jumping into a strenuous exercise routine, ease into it with some stretches.",{"type":731,"content":750},[751],{"text":752,"type":735},"Important note: Before doing these stretches or starting any other exercise routine, make sure to get clearance from your doctor.",{"type":731,"content":754},[755],{"text":756,"type":735},"Do these 4 stretches if you’re a new mom who is feeling the tension in your shoulders, neck, back, and hips.",{"type":731,"content":758},[759],{"text":760,"type":735},"Hold each pose for 15 to 20 seconds or cycle through them for a full mobility routine.",{"type":762,"attrs":763,"content":765},"heading",{"level":764},2,[766],{"text":767,"type":735},"4 Postpartum Stretches",{"type":762,"attrs":769,"content":771},{"level":770},3,[772],{"text":773,"type":735},"Downward-Facing Dog Pose",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"484578bf-80f7-464f-9cbc-27d1c77ba6ef",[779],{"url":780,"_uid":782,"image":783,"component":786,"copyright_details":787},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"story","i-3d411e40-1921-453b-a839-0695de2f2b23",{"id":784,"alt":773,"name":7,"focus":48,"title":773,"filename":785,"copyright":7,"fieldtype":50},4586369,"https://a.storyblok.com/f/115220/1380x700/7ca3ae2cd6/downward_facing_dog_pose.png","content_image",[],{"type":789,"content":790},"bullet_list",[791,798,804,810,824,838,844,850,856,862,868,874],{"type":792,"content":793},"list_item",[794],{"type":731,"content":795},[796],{"text":797,"type":735},"Begin on your hands and knees",{"type":792,"content":799},[800],{"type":731,"content":801},[802],{"text":803,"type":735},"Tuck your toes and lift your hips",{"type":792,"content":805},[806],{"type":731,"content":807},[808],{"text":809,"type":735},"Place your feet hip-width apart or wider with your toes pointed straight ahead",{"type":792,"content":811},[812,816],{"type":731,"content":813},[814],{"text":815,"type":735},"As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps",{"type":789,"content":817},[818],{"type":792,"content":819},[820],{"type":731,"content":821},[822],{"text":823,"type":735},"If your spine starts to round, keep a slight bend in your knees",{"type":792,"content":825},[826,830],{"type":731,"content":827},[828],{"text":829,"type":735},"Lift your sits bones toward the sky and lengthen your back and sides",{"type":789,"content":831},[832],{"type":792,"content":833},[834],{"type":731,"content":835},[836],{"text":837,"type":735},"Your hands should be shoulder distance apart with your index fingers pointing straight ahead and your fingers spread out wide",{"type":792,"content":839},[840],{"type":731,"content":841},[842],{"text":843,"type":735},"Press down through the base of your thumb and index finger, reducing any weight in your wrists",{"type":792,"content":845},[846],{"type":731,"content":847},[848],{"text":849,"type":735},"Straighten your arms, draw your forearms in, and lift away from the mat",{"type":792,"content":851},[852],{"type":731,"content":853},[854],{"text":855,"type":735},"Rotate your upper arms out and slide your shoulders down your back",{"type":792,"content":857},[858],{"type":731,"content":859},[860],{"text":861,"type":735},"Keep your neck long and align your ears between your upper arms",{"type":792,"content":863},[864],{"type":731,"content":865},[866],{"text":867,"type":735},"Gaze toward your belly button",{"type":792,"content":869},[870],{"type":731,"content":871},[872],{"text":873,"type":735},"Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding",{"type":792,"content":875},[876],{"type":731,"content":877},[878],{"text":879,"type":735},"Continue to breathe and hold for 20 seconds",{"type":762,"attrs":881,"content":882},{"level":770},[883],{"text":678,"type":735},{"type":775,"attrs":885},{"id":777,"body":886},[887],{"url":888,"_uid":889,"image":890,"component":786,"copyright_details":893},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-44f8b41e-639c-41bb-8841-3778a73b730d",{"id":891,"alt":678,"name":7,"focus":48,"title":678,"filename":892,"copyright":7,"fieldtype":50},4586335,"https://a.storyblok.com/f/115220/1380x700/e2158df981/sphinx_pose.png",[],{"type":789,"content":895},[896,902,908,914,920],{"type":792,"content":897},[898],{"type":731,"content":899},[900],{"text":901,"type":735},"From the downward-facing dog pose, roll your body into a high plank position",{"type":792,"content":903},[904],{"type":731,"content":905},[906],{"text":907,"type":735},"Drop your knees and lower yourself onto the ground",{"type":792,"content":909},[910],{"type":731,"content":911},[912],{"text":913,"type":735},"Place your palms and forearms on the ground next to your chest and press into the floor, lifting your chest up",{"type":792,"content":915},[916],{"type":731,"content":917},[918],{"text":919,"type":735},"Hold this pose for 15 seconds",{"type":792,"content":921},[922],{"type":731,"content":923},[924],{"text":925,"type":735},"Release back down to the mat",{"type":762,"attrs":927,"content":928},{"level":770},[929],{"text":682,"type":735},{"type":775,"attrs":931},{"id":777,"body":932},[933],{"url":934,"_uid":935,"image":936,"component":786,"copyright_details":940},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-31eb7701-16a6-4b37-8be0-d52dfce05c9f",{"id":937,"alt":938,"name":7,"focus":48,"title":938,"filename":939,"copyright":7,"fieldtype":50},4586258,"Child's Pose","https://a.storyblok.com/f/115220/1380x700/1ba7be3353/childs_pose.png",[],{"type":789,"content":942},[943,949,955,961,967,973],{"type":792,"content":944},[945],{"type":731,"content":946},[947],{"text":948,"type":735},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":792,"content":950},[951],{"type":731,"content":952},[953],{"text":954,"type":735},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":792,"content":956},[957],{"type":731,"content":958},[959],{"text":960,"type":735},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":792,"content":962},[963],{"type":731,"content":964},[965],{"text":966,"type":735},"Drop your hips back toward your heels",{"type":792,"content":968},[969],{"type":731,"content":970},[971],{"text":972,"type":735},"Close your eyes and continue to inhale and exhale deeply",{"type":792,"content":974},[975],{"type":731,"content":976},[977],{"text":978,"type":735},"Hold this pose for as long as you’d like",{"type":762,"attrs":980,"content":981},{"level":770},[982],{"text":686,"type":735},{"type":775,"attrs":984},{"id":777,"body":985},[986],{"url":987,"_uid":988,"image":989,"component":786,"copyright_details":992},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-82125f02-2917-4634-a958-30394a2a8b7f",{"id":990,"alt":686,"name":7,"focus":48,"title":686,"filename":991,"copyright":7,"fieldtype":50},4585900,"https://a.storyblok.com/f/115220/1380x700/cca179a420/cat_cow_pose.png",[],{"type":789,"content":994},[995,1001,1007,1013,1019,1025,1031,1037,1043],{"type":792,"content":996},[997],{"type":731,"content":998},[999],{"text":1000,"type":735},"Begin on all fours and press your hands into the ground",{"type":792,"content":1002},[1003],{"type":731,"content":1004},[1005],{"text":1006,"type":735},"Round your back towards the sky and lift the sides of your waist away from the floor",{"type":792,"content":1008},[1009],{"type":731,"content":1010},[1011],{"text":1012,"type":735},"Draw your lower belly toward your spine and tuck your tailbone under",{"type":792,"content":1014},[1015],{"type":731,"content":1016},[1017],{"text":1018,"type":735},"Keep the sides of your neck long and allow your head to hang towards the floor",{"type":792,"content":1020},[1021],{"type":731,"content":1022},[1023],{"text":1024,"type":735},"Spread your shoulder blades apart",{"type":792,"content":1026},[1027],{"type":731,"content":1028},[1029],{"text":1030,"type":735},"Press down through your palms and simultaneously lift your chest and your tailbone toward the sky",{"type":792,"content":1032},[1033],{"type":731,"content":1034},[1035],{"text":1036,"type":735},"Draw down through your shoulder blades and slide your shoulders down your back",{"type":792,"content":1038},[1039],{"type":731,"content":1040},[1041],{"text":1042,"type":735},"As your stomach draws down toward the floor, gaze up and keep your spine long",{"type":792,"content":1044},[1045],{"type":731,"content":1046},[1047],{"text":1048,"type":735},"Repeat flowing between the two poses for 15 seconds",{"type":762,"attrs":1050,"content":1051},{"level":764},[1052],{"text":1053,"type":735},"Tough As A Mother",{"type":731,"content":1055},[1056],{"text":1057,"type":735},"There should be no rush or pressure to get your pre-baby body back. Your main focus as a new mom should be staying healthy so that you can raise a healthy baby. I like to say that when a child is born, so is the mother. Ease into this new role, rather than rushing to go back to your previous self, because that person has transformed into something even greater.",{"type":731,"content":1059},[1060,1062,1069],{"text":1061,"type":735},"Moms, we know you’re tough – show us your inner fighter and get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1063,"type":735,"marks":1064},"FightCamp App",[1065],{"type":742,"attrs":1066},{"href":1067,"uuid":48,"anchor":48,"custom":1068,"target":746,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1070,"type":735}," and train with real fighters from the comfort of your own home.",{"type":775,"attrs":1072},{"id":1073,"body":1074},"7244bffb-41f7-4b63-965e-b31e73a8b354",[1075],{"url":1076,"_uid":1078,"image":1079,"component":786,"copyright_details":1083},{"id":7,"url":1077,"linktype":13,"fieldtype":14,"cached_url":1077},"https://fightcamp.app.link/GD872R25zob","i-fa25f633-2649-4712-99de-2f88808736c3",{"id":1080,"alt":1081,"name":7,"focus":48,"title":1081,"filename":1082,"copyright":7,"fieldtype":50},4331964,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/52120db4c5/blog_in-article_ads_free_workout_opt2_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1085,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1090,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1091,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1086,"component":118,"meta_info":1087,"meta_title":7,"block_image":1088,"cover_image":1089,"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},[],[],"2022-05-03 00:00","article",{"_uid":1095,"title":1096,"plugin":43,"description":1097},"d84e0ab8-1714-4ed5-b252-3fe61d78a4f3","Tough as a Mother: Stretching & Recovery for Moms | FightCamp","Mother’s Day shouldn’t be the only time we celebrate moms and motherhood. Moms are tough every day! FightCamp has four stretches to release tension and destress.",{"id":1099,"alt":657,"name":7,"focus":48,"title":657,"filename":1100,"copyright":7,"fieldtype":50},4586601,"https://a.storyblok.com/f/115220/2400x990/0034de8b87/tough-as-a-mother-stretching-and-recovery-for-moms.png","Mother’s Day shouldn’t be the only time we celebrate moms and motherhood. Moms are tough every day! Do these four (4) stretches to release tension and destress.",[],"tough-as-a-mother-stretching-and-recovery-for-moms","blogs/tough-as-a-mother-stretching-and-recovery-for-moms",[1106],"featured",60887917,"4c52f269-3ef9-40d8-b740-1e8147da0bcb","2022-05-03T23:59:00.000Z","training/{{story.slug}}",[],["Reactive",1113],[1114,1352,1530,1872,2285,2528],{"name":1115,"created_at":1116,"published_at":1117,"updated_at":1118,"id":1119,"uuid":1120,"content":1121,"slug":1345,"full_slug":1346,"sort_by_date":48,"position":1347,"tag_list":1348,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":1349,"first_published_at":1350,"release_id":48,"lang":60,"path":1110,"alternates":1351,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1122,"faqs":1123,"title":1115,"topic":1144,"author":1159,"content":1160,"category":1327,"schedule":1335,"component":1093,"meta_info":1336,"cover_image":1340,"description":1339,"contributors":1344},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1124,1128,1132,1136,1140],{"_uid":1125,"answer":1126,"question":1127,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1129,"answer":1130,"question":1131,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1133,"answer":1134,"question":1135,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1137,"answer":1138,"question":1139,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1141,"answer":1142,"question":1143,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1145,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1157,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1146,"component":39,"meta_info":1154,"block_image":1155,"cover_image":1156,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1147,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1152,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1148,"component":118,"meta_info":1149,"meta_title":7,"block_image":1150,"cover_image":1151,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":728,"content":1161},[1162,1166,1170,1174,1187,1191,1195,1200,1212,1225,1230,1241,1245,1267,1272,1283,1296,1301,1305,1310,1323],{"type":731,"content":1163},[1164],{"text":1165,"type":735},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":731,"content":1167},[1168],{"text":1169,"type":735},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":762,"attrs":1171,"content":1172},{"level":764},[1173],{"text":1127,"type":735},{"type":731,"content":1175},[1176,1178,1185],{"text":1177,"type":735},"According to the ",{"text":1179,"type":735,"marks":1180},"Mayo Clinic",[1181],{"type":742,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"custom":1184,"target":746,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1186,"type":735},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":731,"content":1188},[1189],{"text":1190,"type":735},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":731,"content":1192},[1193],{"text":1194,"type":735},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":762,"attrs":1196,"content":1197},{"level":764},[1198],{"text":1199,"type":735},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":775,"attrs":1201},{"id":1202,"body":1203},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1204],{"url":1205,"_uid":1206,"image":1207,"component":786,"copyright_details":1211},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1208,"alt":1209,"name":7,"focus":48,"title":1209,"filename":1210,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":731,"content":1213},[1214,1216,1223],{"text":1215,"type":735},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1217,"type":735,"marks":1218},"burn more calories",[1219],{"type":742,"attrs":1220},{"href":1221,"uuid":48,"anchor":48,"custom":1222,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1224,"type":735}," even after you’re done working out.",{"type":762,"attrs":1226,"content":1227},{"level":764},[1228],{"text":1229,"type":735},"Kickboxing Is A Full Body Workout",{"type":775,"attrs":1231},{"id":1202,"body":1232},[1233],{"url":1234,"_uid":1235,"image":1236,"component":786,"copyright_details":1240},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1237,"alt":1238,"name":7,"focus":48,"title":1238,"filename":1239,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":731,"content":1242},[1243],{"text":1244,"type":735},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":731,"content":1246},[1247,1249,1256,1258,1265],{"text":1248,"type":735},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1250,"type":735,"marks":1251},"all-level lower body workout",[1252],{"type":742,"attrs":1253},{"href":1254,"uuid":48,"anchor":48,"custom":1255,"target":746,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1257,"type":735}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1259,"type":735,"marks":1260},"upper body workout",[1261],{"type":742,"attrs":1262},{"href":1263,"uuid":48,"anchor":48,"custom":1264,"target":746,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1266,"type":735}," led by Flo Master.",{"type":762,"attrs":1268,"content":1269},{"level":764},[1270],{"text":1271,"type":735},"Boxing Can Be Low-Impact",{"type":775,"attrs":1273},{"id":1202,"body":1274},[1275],{"url":1276,"_uid":1277,"image":1278,"component":786,"copyright_details":1282},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1279,"alt":1280,"name":7,"focus":48,"title":1280,"filename":1281,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":731,"content":1284},[1285,1287,1294],{"text":1286,"type":735},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1288,"type":735,"marks":1289},"shadowboxing",[1290],{"type":742,"attrs":1291},{"href":1292,"uuid":48,"anchor":48,"custom":1293,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1295,"type":735}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":762,"attrs":1297,"content":1298},{"level":764},[1299],{"text":1300,"type":735},"Kick Boring Cardio To The Curb",{"type":731,"content":1302},[1303],{"text":1304,"type":735},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":762,"attrs":1306,"content":1307},{"level":764},[1308],{"text":1309,"type":735},"Train Like a Fighter",{"type":731,"content":1311},[1312,1314,1321],{"text":1313,"type":735},"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":1315,"type":735,"marks":1316},"FightCamp",[1317],{"type":742,"attrs":1318},{"href":1319,"uuid":48,"anchor":48,"custom":1320,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1322,"type":735}," 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":731,"content":1324},[1325],{"text":1326,"type":735},"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":1328,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1333,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1329,"component":118,"meta_info":1330,"meta_title":7,"block_image":1331,"cover_image":1332,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1337,"title":1338,"plugin":43,"description":1339},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1341,"alt":1342,"name":7,"focus":48,"title":1342,"filename":1343,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1106],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1353,"created_at":1354,"published_at":1355,"updated_at":1356,"id":1357,"uuid":1358,"content":1359,"slug":1524,"full_slug":1525,"sort_by_date":48,"position":1526,"tag_list":1527,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":1528,"first_published_at":1355,"release_id":48,"lang":60,"path":1110,"alternates":1529,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1360,"faqs":1361,"title":1353,"topic":1378,"author":1393,"content":1394,"category":1505,"schedule":1513,"component":1093,"meta_info":1514,"cover_image":1518,"description":1522,"contributors":1523},"52144e3e-d0cf-4037-a459-fad9641f4053",[1362,1366,1370,1374],{"_uid":1363,"answer":1364,"question":1365,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1367,"answer":1368,"question":1369,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1371,"answer":1372,"question":1373,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1375,"answer":1376,"question":1377,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1379,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1391,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1392,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1380,"component":39,"meta_info":1388,"block_image":1389,"cover_image":1390,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1381,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1386,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1387,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1382,"component":118,"meta_info":1383,"meta_title":7,"block_image":1384,"cover_image":1385,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":728,"content":1395},[1396,1400,1405,1410,1423,1427,1432,1436,1441,1452,1457,1470,1475,1488,1492,1501],{"type":731,"content":1397},[1398],{"text":1399,"type":735},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":762,"attrs":1401,"content":1402},{"level":764},[1403],{"text":1404,"type":735},"4 Ways To Tire Out Your Opponent",{"type":762,"attrs":1406,"content":1407},{"level":770},[1408],{"text":1409,"type":735},"A Consistent Body Attack",{"type":731,"content":1411},[1412,1414,1421],{"text":1413,"type":735},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1415,"type":735,"marks":1416},"opponent’s body",[1417],{"type":742,"attrs":1418},{"href":1419,"uuid":48,"anchor":48,"custom":1420,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1422,"type":735},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":731,"content":1424},[1425],{"text":1426,"type":735},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":762,"attrs":1428,"content":1429},{"level":770},[1430],{"text":1431,"type":735},"Constant Pressure",{"type":731,"content":1433},[1434],{"text":1435,"type":735},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":762,"attrs":1437,"content":1438},{"level":770},[1439],{"text":1440,"type":735},"Cut Off the Ring ",{"type":731,"content":1442},[1443,1450],{"text":1444,"type":735,"marks":1445},"Cutting off the space",[1446],{"type":742,"attrs":1447},{"href":1448,"uuid":48,"anchor":48,"custom":1449,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1451,"type":735}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":762,"attrs":1453,"content":1454},{"level":770},[1455],{"text":1456,"type":735},"Attack the Arms",{"type":731,"content":1458},[1459,1461,1468],{"text":1460,"type":735},"This is a favorite trick of ",{"text":1462,"type":735,"marks":1463},"Canelo Alvarez",[1464],{"type":742,"attrs":1465},{"href":1466,"uuid":48,"anchor":48,"custom":1467,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1469,"type":735}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":762,"attrs":1471,"content":1472},{"level":764},[1473],{"text":1474,"type":735},"Sapping Their Strength",{"type":731,"content":1476},[1477,1479,1486],{"text":1478,"type":735},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1480,"type":735,"marks":1481},"Mike Tyson",[1482],{"type":742,"attrs":1483},{"href":1484,"uuid":48,"anchor":48,"custom":1485,"target":746,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1487,"type":735}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":762,"attrs":1489,"content":1490},{"level":764},[1491],{"text":1309,"type":735},{"type":731,"content":1493},[1494,1495,1500],{"text":1313,"type":735},{"text":1315,"type":735,"marks":1496},[1497],{"type":742,"attrs":1498},{"href":1319,"uuid":48,"anchor":48,"custom":1499,"target":746,"linktype":13},{},{"text":1322,"type":735},{"type":731,"content":1502},[1503],{"text":1504,"type":735},"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":1506,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1511,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1512,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1507,"component":118,"meta_info":1508,"meta_title":7,"block_image":1509,"cover_image":1510,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":1515,"title":1516,"plugin":43,"description":1517},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1519,"alt":1520,"name":7,"focus":48,"title":1520,"filename":1521,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1106],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1531,"created_at":1532,"published_at":1533,"updated_at":1534,"id":1535,"uuid":1536,"content":1537,"slug":1866,"full_slug":1867,"sort_by_date":48,"position":1868,"tag_list":1869,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":1870,"first_published_at":1533,"release_id":48,"lang":60,"path":1110,"alternates":1871,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1538,"faqs":1539,"title":1531,"topic":1588,"author":1603,"content":1604,"category":1849,"schedule":1857,"component":1093,"meta_info":1858,"cover_image":1862,"description":1861,"contributors":1865},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1540,1544,1548,1552,1556,1560,1564,1568,1572,1576,1580,1584],{"_uid":1541,"answer":1542,"question":1543,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1545,"answer":1546,"question":1547,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1549,"answer":1550,"question":1551,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1553,"answer":1554,"question":1555,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1557,"answer":1558,"question":1559,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1561,"answer":1562,"question":1563,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1565,"answer":1566,"question":1567,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1569,"answer":1570,"question":1571,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1573,"answer":1574,"question":1575,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1577,"answer":1578,"question":1579,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1581,"answer":1582,"question":1583,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1585,"answer":1586,"question":1587,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1589,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1601,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1602,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1590,"component":39,"meta_info":1598,"block_image":1599,"cover_image":1600,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1591,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1596,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1597,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1592,"component":118,"meta_info":1593,"meta_title":7,"block_image":1594,"cover_image":1595,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":728,"content":1605},[1606,1626,1638,1651,1656,1660,1671,1675,1689,1693,1698,1701,1705,1716,1728,1732,1735,1740,1751,1763,1767,1770,1775,1786,1790,1794,1798,1801,1806,1817,1821,1825,1829,1834,1838,1846],{"type":731,"content":1607},[1608,1610,1616,1618,1624],{"text":1609,"type":735},"Out of the ",{"text":1611,"type":735,"marks":1612},"six (6) basic punches",[1613],{"type":742,"attrs":1614},{"href":1615,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1617,"type":735}," in boxing, punch number one is the ",{"text":1619,"type":735,"marks":1620},"jab",[1621],{"type":742,"attrs":1622},{"href":1623,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1625,"type":735},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":731,"content":1627},[1628,1630,1636],{"text":1629,"type":735},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1631,"type":735,"marks":1632},"Coach PJ",[1633],{"type":742,"attrs":1634},{"href":1635,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1637,"type":735}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":775,"attrs":1639},{"id":1640,"body":1641},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1642],{"_uid":1643,"link":1644,"image":1646,"title":1648,"component":1650},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1645,"linktype":13,"fieldtype":14,"cached_url":1645},"https://youtu.be/JM-8c3EqwZg",{"id":1647,"alt":1648,"name":7,"focus":48,"title":1648,"filename":1649,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":762,"attrs":1652,"content":1653},{"level":764},[1654],{"text":1655,"type":735},"5 Most Common Jab Mistakes",{"type":762,"attrs":1657,"content":1658},{"level":770},[1659],{"text":1551,"type":735},{"type":775,"attrs":1661},{"id":1640,"body":1662},[1663],{"url":1664,"_uid":1665,"image":1666,"component":786,"copyright_details":1670},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1667,"alt":1668,"name":7,"focus":48,"title":1668,"filename":1669,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":731,"content":1672},[1673],{"text":1674,"type":735},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":789,"content":1676},[1677,1683],{"type":792,"content":1678},[1679],{"type":731,"content":1680},[1681],{"text":1682,"type":735},"While extending the arm to punch",{"type":792,"content":1684},[1685],{"type":731,"content":1686},[1687],{"text":1688,"type":735},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":731,"content":1690},[1691],{"text":1692,"type":735},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":762,"attrs":1694,"content":1695},{"level":770},[1696],{"text":1697,"type":735},"How To Fix It:",{"type":731,"content":1699},[1700],{"text":1554,"type":735},{"type":762,"attrs":1702,"content":1703},{"level":770},[1704],{"text":1559,"type":735},{"type":775,"attrs":1706},{"id":1640,"body":1707},[1708],{"url":1709,"_uid":1710,"image":1711,"component":786,"copyright_details":1715},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1712,"alt":1713,"name":7,"focus":48,"title":1713,"filename":1714,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":731,"content":1717},[1718,1720,1726],{"text":1719,"type":735},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1721,"type":735,"marks":1722},"hook",[1723],{"type":742,"attrs":1724},{"href":1725,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1727,"type":735}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":762,"attrs":1729,"content":1730},{"level":770},[1731],{"text":1697,"type":735},{"type":731,"content":1733},[1734],{"text":1562,"type":735},{"type":762,"attrs":1736,"content":1737},{"level":770},[1738],{"text":1739,"type":735},"3. Pushing the Jab",{"type":775,"attrs":1741},{"id":1640,"body":1742},[1743],{"url":1744,"_uid":1745,"image":1746,"component":786,"copyright_details":1750},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1747,"alt":1748,"name":7,"focus":48,"title":1748,"filename":1749,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":731,"content":1752},[1753,1755,1761],{"text":1754,"type":735},"“Pushing the jab” means leaning into the punch. In your ",{"text":1756,"type":735,"marks":1757},"boxing stance",[1758],{"type":742,"attrs":1759},{"href":1760,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1762,"type":735},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":762,"attrs":1764,"content":1765},{"level":770},[1766],{"text":1697,"type":735},{"type":731,"content":1768},[1769],{"text":1570,"type":735},{"type":762,"attrs":1771,"content":1772},{"level":770},[1773],{"text":1774,"type":735},"4. Flaring Your Elbows",{"type":775,"attrs":1776},{"id":1640,"body":1777},[1778],{"url":1779,"_uid":1780,"image":1781,"component":786,"copyright_details":1785},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1782,"alt":1783,"name":7,"focus":48,"title":1783,"filename":1784,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":731,"content":1787},[1788],{"text":1789,"type":735},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":731,"content":1791},[1792],{"text":1793,"type":735},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":762,"attrs":1795,"content":1796},{"level":770},[1797],{"text":1697,"type":735},{"type":731,"content":1799},[1800],{"text":1578,"type":735},{"type":762,"attrs":1802,"content":1803},{"level":770},[1804],{"text":1805,"type":735},"5. Not Jabbing Enough",{"type":775,"attrs":1807},{"id":1640,"body":1808},[1809],{"url":1810,"_uid":1811,"image":1812,"component":786,"copyright_details":1816},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1813,"alt":1814,"name":7,"focus":48,"title":1814,"filename":1815,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":731,"content":1818},[1819],{"text":1820,"type":735},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":762,"attrs":1822,"content":1823},{"level":770},[1824],{"text":1697,"type":735},{"type":731,"content":1826},[1827],{"text":1828,"type":735},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":762,"attrs":1830,"content":1831},{"level":764},[1832],{"text":1833,"type":735},"Keep On Jabbing",{"type":731,"content":1835},[1836],{"text":1837,"type":735},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":731,"content":1839},[1840,1841,1845],{"text":1313,"type":735},{"text":1315,"type":735,"marks":1842},[1843],{"type":742,"attrs":1844},{"href":1319,"uuid":48,"anchor":48,"target":746,"linktype":13},{"text":1322,"type":735},{"type":731,"content":1847},[1848],{"text":1326,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1850,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1855,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1851,"component":118,"meta_info":1852,"meta_title":7,"block_image":1853,"cover_image":1854,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1859,"title":1860,"plugin":43,"description":1861},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1863,"alt":1531,"name":7,"focus":48,"title":1531,"filename":1864,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1106],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1873,"created_at":1874,"published_at":1875,"updated_at":1876,"id":1877,"uuid":1878,"content":1879,"slug":2278,"full_slug":2279,"sort_by_date":48,"position":2280,"tag_list":2281,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2282,"first_published_at":2283,"release_id":48,"lang":60,"path":1110,"alternates":2284,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1880,"faqs":1881,"title":1873,"topic":1886,"author":1159,"content":1901,"category":2259,"schedule":2267,"component":1093,"meta_info":2268,"cover_image":2272,"description":2276,"contributors":2277},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1882],{"_uid":1883,"answer":1884,"question":1885,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1887,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1899,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1888,"component":39,"meta_info":1896,"block_image":1897,"cover_image":1898,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1889,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1894,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1890,"component":118,"meta_info":1891,"meta_title":7,"block_image":1892,"cover_image":1893,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":728,"content":1902},[1903,1907,1911,1915,1928,1960,1964,1969,1973,1977,1982,1986,2006,2011,2015,2041,2045,2050,2054,2074,2079,2083,2103,2108,2112,2143,2148,2151,2171,2176,2180,2200,2205,2209,2229,2242,2247,2256],{"type":731,"content":1904},[1905],{"text":1906,"type":735},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":731,"content":1908},[1909],{"text":1910,"type":735},"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":731,"content":1912},[1913],{"text":1914,"type":735},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":731,"content":1916},[1917,1919,1926],{"text":1918,"type":735},"With consistent resistance training and ",{"text":1920,"type":735,"marks":1921},"healthy nutrition",[1922],{"type":742,"attrs":1923},{"href":1924,"uuid":48,"anchor":48,"custom":1925,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1927,"type":735},", women can develop strong arm muscles that will empower you to:",{"type":789,"content":1929},[1930,1936,1942,1948,1954],{"type":792,"content":1931},[1932],{"type":731,"content":1933},[1934],{"text":1935,"type":735},"Throw a solid punch",{"type":792,"content":1937},[1938],{"type":731,"content":1939},[1940],{"text":1941,"type":735},"Carry your kids or fur babies",{"type":792,"content":1943},[1944],{"type":731,"content":1945},[1946],{"text":1947,"type":735},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":792,"content":1949},[1950],{"type":731,"content":1951},[1952],{"text":1953,"type":735},"Feel confident in every tank top and sleeveless dress",{"type":792,"content":1955},[1956],{"type":731,"content":1957},[1958],{"text":1959,"type":735},"Haul all those bags from the car to the house in one trip ",{"type":731,"content":1961},[1962],{"text":1963,"type":735},"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":762,"attrs":1965,"content":1966},{"level":764},[1967],{"text":1968,"type":735},"Arm Exercises for Women",{"type":731,"content":1970},[1971],{"text":1972,"type":735},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":731,"content":1974},[1975],{"text":1976,"type":735},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":762,"attrs":1978,"content":1979},{"level":770},[1980],{"text":1981,"type":735},"1. Plank With Bicep Curl",{"type":731,"content":1983},[1984],{"text":1985,"type":735},"Target Muscles: Biceps & Core",{"type":789,"content":1987},[1988,1994,2000],{"type":792,"content":1989},[1990],{"type":731,"content":1991},[1992],{"text":1993,"type":735},"Begin in plank position, holding two dumbbells on the floor",{"type":792,"content":1995},[1996],{"type":731,"content":1997},[1998],{"text":1999,"type":735},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":792,"content":2001},[2002],{"type":731,"content":2003},[2004],{"text":2005,"type":735},"Maintain plank position and repeat with the other arm",{"type":762,"attrs":2007,"content":2008},{"level":770},[2009],{"text":2010,"type":735},"2. Overhead Tricep Extension",{"type":731,"content":2012},[2013],{"text":2014,"type":735},"Target Muscles: Triceps",{"type":789,"content":2016},[2017,2023,2029,2035],{"type":792,"content":2018},[2019],{"type":731,"content":2020},[2021],{"text":2022,"type":735},"Hold the weight overhead with both hands",{"type":792,"content":2024},[2025],{"type":731,"content":2026},[2027],{"text":2028,"type":735},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":792,"content":2030},[2031],{"type":731,"content":2032},[2033],{"text":2034,"type":735},"Straighten your elbows and extend the weight overhead",{"type":792,"content":2036},[2037],{"type":731,"content":2038},[2039],{"text":2040,"type":735},"Hold the fully extended position for a moment, then repeat slowly",{"type":731,"content":2042},[2043],{"text":2044,"type":735},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":762,"attrs":2046,"content":2047},{"level":770},[2048],{"text":2049,"type":735},"3. Upright Row ",{"type":731,"content":2051},[2052],{"text":2053,"type":735},"Target Muscles: Traps & Deltoids",{"type":789,"content":2055},[2056,2062,2068],{"type":792,"content":2057},[2058],{"type":731,"content":2059},[2060],{"text":2061,"type":735},"Begin standing with your feet hip-width apart",{"type":792,"content":2063},[2064],{"type":731,"content":2065},[2066],{"text":2067,"type":735},"Lift your barbell or dumbbells straight up toward your chin",{"type":792,"content":2069},[2070],{"type":731,"content":2071},[2072],{"text":2073,"type":735},"Pause at the top of the lift, lower, and repeat",{"type":762,"attrs":2075,"content":2076},{"level":770},[2077],{"text":2078,"type":735},"4. Lateral Arm Raise",{"type":731,"content":2080},[2081],{"text":2082,"type":735},"Target Muscles: Triceps & Shoulders",{"type":789,"content":2084},[2085,2091,2097],{"type":792,"content":2086},[2087],{"type":731,"content":2088},[2089],{"text":2090,"type":735},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":792,"content":2092},[2093],{"type":731,"content":2094},[2095],{"text":2096,"type":735},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":792,"content":2098},[2099],{"type":731,"content":2100},[2101],{"text":2102,"type":735},"Lower and repeat",{"type":762,"attrs":2104,"content":2105},{"level":770},[2106],{"text":2107,"type":735},"5. Dumbbell Bench Press",{"type":731,"content":2109},[2110],{"text":2111,"type":735},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":789,"content":2113},[2114,2120,2126,2137],{"type":792,"content":2115},[2116],{"type":731,"content":2117},[2118],{"text":2119,"type":735},"Begin laying on a bench with your feet flat on the floor",{"type":792,"content":2121},[2122],{"type":731,"content":2123},[2124],{"text":2125,"type":735},"Lift the dumbbells to chest height, with your hands facing forward",{"type":792,"content":2127},[2128],{"type":731,"content":2129},[2130,2132],{"text":2131,"type":735},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2133,"type":735,"marks":2134},"(don’t let the dumbbells touch)",[2135],{"type":2136},"italic",{"type":792,"content":2138},[2139],{"type":731,"content":2140},[2141],{"text":2142,"type":735},"Lower your arms and repeat",{"type":762,"attrs":2144,"content":2145},{"level":770},[2146],{"text":2147,"type":735},"6. Tricep Dips",{"type":731,"content":2149},[2150],{"text":2014,"type":735},{"type":789,"content":2152},[2153,2159,2165],{"type":792,"content":2154},[2155],{"type":731,"content":2156},[2157],{"text":2158,"type":735},"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":792,"content":2160},[2161],{"type":731,"content":2162},[2163],{"text":2164,"type":735},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":792,"content":2166},[2167],{"type":731,"content":2168},[2169],{"text":2170,"type":735},"Push yourself back up until your arms are almost straight, and repeat",{"type":762,"attrs":2172,"content":2173},{"level":770},[2174],{"text":2175,"type":735},"7. Decline Push-Up",{"type":731,"content":2177},[2178],{"text":2179,"type":735},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":789,"content":2181},[2182,2188,2194],{"type":792,"content":2183},[2184],{"type":731,"content":2185},[2186],{"text":2187,"type":735},"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":792,"content":2189},[2190],{"type":731,"content":2191},[2192],{"text":2193,"type":735},"Brace your core and glutes, and lower yourself down into a push-up",{"type":792,"content":2195},[2196],{"type":731,"content":2197},[2198],{"text":2199,"type":735},"Extend your elbows to push yourself up, and repeat",{"type":762,"attrs":2201,"content":2202},{"level":770},[2203],{"text":2204,"type":735},"8. Diamond Push-Up",{"type":731,"content":2206},[2207],{"text":2208,"type":735},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":789,"content":2210},[2211,2217,2223],{"type":792,"content":2212},[2213],{"type":731,"content":2214},[2215],{"text":2216,"type":735},"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":792,"content":2218},[2219],{"type":731,"content":2220},[2221],{"text":2222,"type":735},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":792,"content":2224},[2225],{"type":731,"content":2226},[2227],{"text":2228,"type":735},"Push yourself back up and repeat",{"type":731,"content":2230},[2231,2233,2240],{"text":2232,"type":735},"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":2234,"type":735,"marks":2235},"FightCamp Community",[2236],{"type":742,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"custom":2239,"target":746,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2241,"type":735}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":762,"attrs":2243,"content":2244},{"level":764},[2245],{"text":2246,"type":735},"Train Like a Woman",{"type":731,"content":2248},[2249,2250,2255],{"text":1313,"type":735},{"text":1315,"type":735,"marks":2251},[2252],{"type":742,"attrs":2253},{"href":1319,"uuid":48,"anchor":48,"custom":2254,"target":746,"linktype":13},{},{"text":1322,"type":735},{"type":731,"content":2257},[2258],{"text":1504,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2260,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2265,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2266,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2261,"component":118,"meta_info":2262,"meta_title":7,"block_image":2263,"cover_image":2264,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2269,"title":2270,"plugin":43,"description":2271},"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":2273,"alt":2274,"name":7,"focus":7,"title":2274,"filename":2275,"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,[1106],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2286,"created_at":2287,"published_at":2288,"updated_at":2289,"id":2290,"uuid":2291,"content":2292,"slug":2521,"full_slug":2522,"sort_by_date":48,"position":2523,"tag_list":2524,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2525,"first_published_at":2526,"release_id":48,"lang":60,"path":1110,"alternates":2527,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2293,"faqs":2294,"title":2286,"topic":2307,"author":2322,"content":2323,"category":2502,"schedule":2510,"component":1093,"meta_info":2511,"cover_image":2515,"description":2519,"contributors":2520},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2295,2299,2303],{"_uid":2296,"answer":2297,"question":2298,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2300,"answer":2301,"question":2302,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2304,"answer":2305,"question":2306,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2308,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2320,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2321,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2309,"component":39,"meta_info":2317,"block_image":2318,"cover_image":2319,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2310,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2315,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2316,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2311,"component":118,"meta_info":2312,"meta_title":7,"block_image":2313,"cover_image":2314,"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":728,"content":2324},[2325,2329,2333,2337,2341,2356,2404,2417,2422,2446,2480,2484,2488,2499],{"type":762,"attrs":2326,"content":2327},{"level":764},[2328],{"text":2298,"type":735},{"type":731,"content":2330},[2331],{"text":2332,"type":735},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":731,"content":2334},[2335],{"text":2336,"type":735},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":762,"attrs":2338,"content":2339},{"level":764},[2340],{"text":2302,"type":735},{"type":731,"content":2342},[2343,2345,2354],{"text":2344,"type":735},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2346,"type":735,"marks":2347},"National Academy of Sports Medicine",[2348,2352],{"type":742,"attrs":2349},{"href":2350,"uuid":48,"anchor":48,"custom":2351,"target":746,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2353},"underline",{"text":2355,"type":735}," has a few exercise-related symptoms of overtraining:",{"type":2357,"attrs":2358,"content":2361},"ordered_list",{"order":2359},{"order":2360},1,[2362,2368,2374,2380,2386,2392,2398],{"type":792,"content":2363},[2364],{"type":731,"content":2365},[2366],{"text":2367,"type":735},"A plateau or decline in workout performance or progress",{"type":792,"content":2369},[2370],{"type":731,"content":2371},[2372],{"text":2373,"type":735},"A perception of increased exertion during “normal” or “easy” workouts",{"type":792,"content":2375},[2376],{"type":731,"content":2377},[2378],{"text":2379,"type":735},"Excessive sweating or overheating",{"type":792,"content":2381},[2382],{"type":731,"content":2383},[2384],{"text":2385,"type":735},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":792,"content":2387},[2388],{"type":731,"content":2389},[2390],{"text":2391,"type":735},"A lack of feeling “refreshed” after regular rest and recovery",{"type":792,"content":2393},[2394],{"type":731,"content":2395},[2396],{"text":2397,"type":735},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":792,"content":2399},[2400],{"type":731,"content":2401},[2402],{"text":2403,"type":735},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":731,"content":2405},[2406,2408,2415],{"text":2407,"type":735},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1063,"type":735,"marks":2409},[2410,2414],{"type":742,"attrs":2411},{"href":2412,"uuid":48,"anchor":48,"custom":2413,"target":746,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2353},{"text":2416,"type":735}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":762,"attrs":2418,"content":2419},{"level":764},[2420],{"text":2421,"type":735},"A Day of Rest",{"type":731,"content":2423},[2424,2426,2434,2436,2444],{"text":2425,"type":735},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2427,"type":735,"marks":2428},"Aaron",[2429,2433],{"type":742,"attrs":2430},{"href":2431,"uuid":48,"anchor":48,"custom":2432,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2353},{"text":2435,"type":735}," and ",{"text":2437,"type":735,"marks":2438},"Flo",[2439,2443],{"type":742,"attrs":2440},{"href":2441,"uuid":48,"anchor":48,"custom":2442,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2353},{"text":2445,"type":735},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":731,"content":2447},[2448,2450,2458,2460,2468,2470,2478],{"text":2449,"type":735},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2451,"type":735,"marks":2452},"researchers",[2453,2457],{"type":742,"attrs":2454},{"href":2455,"uuid":48,"anchor":48,"custom":2456,"target":746,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2353},{"text":2459,"type":735}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2461,"type":735,"marks":2462},"FightCamp Trainers",[2463,2467],{"type":742,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"custom":2466,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2353},{"text":2469,"type":735}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2471,"type":735,"marks":2472},"neurological connections",[2473,2477],{"type":742,"attrs":2474},{"href":2475,"uuid":48,"anchor":48,"custom":2476,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2353},{"text":2479,"type":735},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":731,"content":2481},[2482],{"text":2483,"type":735},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":762,"attrs":2485,"content":2486},{"level":764},[2487],{"text":1309,"type":735},{"type":731,"content":2489},[2490,2491,2497],{"text":1313,"type":735},{"text":1315,"type":735,"marks":2492},[2493,2496],{"type":742,"attrs":2494},{"href":1319,"uuid":48,"anchor":48,"custom":2495,"target":746,"linktype":13},{},{"type":2353},{"text":2498,"type":735}," 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":731,"content":2500},[2501],{"text":1504,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2503,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2508,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2509,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2504,"component":118,"meta_info":2505,"meta_title":7,"block_image":2506,"cover_image":2507,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2512,"title":2513,"plugin":43,"description":2514},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2516,"alt":2517,"name":7,"focus":7,"title":2517,"filename":2518,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1106],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2529,"created_at":2530,"published_at":2531,"updated_at":2532,"id":2533,"uuid":2534,"content":2535,"slug":2760,"full_slug":2761,"sort_by_date":48,"position":2762,"tag_list":2763,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2764,"first_published_at":2765,"release_id":48,"lang":60,"path":1110,"alternates":2766,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2536,"faqs":2537,"title":2529,"topic":2546,"author":1159,"content":2561,"category":2741,"schedule":2749,"component":1093,"meta_info":2750,"cover_image":2754,"description":2758,"contributors":2759},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2538,2542],{"_uid":2539,"answer":2540,"question":2541,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2543,"answer":2544,"question":2545,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2547,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2559,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2548,"component":39,"meta_info":2556,"block_image":2557,"cover_image":2558,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2549,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2554,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2555,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2550,"component":118,"meta_info":2551,"meta_title":7,"block_image":2552,"cover_image":2553,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":728,"content":2562},[2563,2568,2572,2577,2581,2586,2590,2616,2621,2625,2630,2634,2639,2643,2648,2661,2666,2679,2684,2688,2693,2697,2702,2706,2711,2715,2720,2724,2729],{"type":762,"attrs":2564,"content":2565},{"level":764},[2566],{"text":2567,"type":735},"Staying Safe While Exercising in the Cold",{"type":731,"content":2569},[2570],{"text":2571,"type":735},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":762,"attrs":2573,"content":2574},{"level":770},[2575],{"text":2576,"type":735},"Watch the Windchill",{"type":731,"content":2578},[2579],{"text":2580,"type":735},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":762,"attrs":2582,"content":2583},{"level":770},[2584],{"text":2585,"type":735},"Protect Your Extremities",{"type":731,"content":2587},[2588],{"text":2589,"type":735},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":789,"content":2591},[2592,2598,2604,2610],{"type":792,"content":2593},[2594],{"type":731,"content":2595},[2596],{"text":2597,"type":735},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":792,"content":2599},[2600],{"type":731,"content":2601},[2602],{"text":2603,"type":735},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":792,"content":2605},[2606],{"type":731,"content":2607},[2608],{"text":2609,"type":735},"Wear a hat or headband that covers your ears",{"type":792,"content":2611},[2612],{"type":731,"content":2613},[2614],{"text":2615,"type":735},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":762,"attrs":2617,"content":2618},{"level":770},[2619],{"text":2620,"type":735},"Wear Layers",{"type":731,"content":2622},[2623],{"text":2624,"type":735},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":762,"attrs":2626,"content":2627},{"level":770},[2628],{"text":2629,"type":735},"Don’t Forget Sunscreen",{"type":731,"content":2631},[2632],{"text":2633,"type":735},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":762,"attrs":2635,"content":2636},{"level":764},[2637],{"text":2638,"type":735},"Getting Motivated to Workout in the Cold ",{"type":731,"content":2640},[2641],{"text":2642,"type":735},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":762,"attrs":2644,"content":2645},{"level":770},[2646],{"text":2647,"type":735},"Invest in New Activewear",{"type":731,"content":2649},[2650,2652,2659],{"text":2651,"type":735},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2653,"type":735,"marks":2654},"new workout gear",[2655],{"type":742,"attrs":2656},{"href":2657,"uuid":48,"anchor":48,"custom":2658,"target":746,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2660,"type":735}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":762,"attrs":2662,"content":2663},{"level":770},[2664],{"text":2665,"type":735},"Find a Workout Buddy",{"type":731,"content":2667},[2668,2670,2677],{"text":2669,"type":735},"Accountability! Accountability! Accountability! Finding a ",{"text":2671,"type":735,"marks":2672},"workout buddy",[2673],{"type":742,"attrs":2674},{"href":2675,"uuid":48,"anchor":48,"custom":2676,"target":746,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2678,"type":735}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":762,"attrs":2680,"content":2681},{"level":770},[2682],{"text":2683,"type":735},"Benefits of Working Out in the Cold",{"type":731,"content":2685},[2686],{"text":2687,"type":735},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":762,"attrs":2689,"content":2690},{"level":770},[2691],{"text":2692,"type":735},"Combat Seasonal Affective Disorder",{"type":731,"content":2694},[2695],{"text":2696,"type":735},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":762,"attrs":2698,"content":2699},{"level":770},[2700],{"text":2701,"type":735},"Boost Your Immune System",{"type":731,"content":2703},[2704],{"text":2705,"type":735},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":762,"attrs":2707,"content":2708},{"level":770},[2709],{"text":2710,"type":735},"Diverse Training Options",{"type":731,"content":2712},[2713],{"text":2714,"type":735},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":762,"attrs":2716,"content":2717},{"level":770},[2718],{"text":2719,"type":735},"Burn More Calories",{"type":731,"content":2721},[2722],{"text":2723,"type":735},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":762,"attrs":2725,"content":2726},{"level":764},[2727],{"text":2728,"type":735},"Train Like a Fighter in the Cold",{"type":731,"content":2730},[2731,2733,2739],{"text":2732,"type":735},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1315,"type":735,"marks":2734},[2735,2738],{"type":742,"attrs":2736},{"href":1319,"uuid":48,"anchor":48,"custom":2737,"target":746,"linktype":13},{},{"type":2353},{"text":2740,"type":735}," 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":2742,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2743,"component":118,"meta_info":2744,"meta_title":7,"block_image":2745,"cover_image":2746,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2751,"title":2752,"plugin":43,"description":2753},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2755,"alt":2756,"name":7,"focus":7,"title":2756,"filename":2757,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1106],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1093,"created_at":2768,"published_at":2769,"updated_at":2770,"id":2771,"uuid":2772,"content":2773,"slug":1093,"full_slug":2794,"sort_by_date":48,"position":446,"tag_list":2795,"is_startpage":9,"parent_id":2796,"meta_data":48,"group_id":2797,"first_published_at":2798,"release_id":48,"lang":60,"path":7,"alternates":2799,"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":2774,"component":2775,"meta_info":2776,"custom_content_list":2778},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2777,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2779,2784,2789],{"_uid":2780,"label":2781,"value":2782,"dev_id":2783,"component":735},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2785,"label":2786,"value":2787,"dev_id":2788,"component":735},"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":2790,"label":2791,"value":2792,"dev_id":2793,"component":735},"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",[],1785892871724]