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Without proper training, you will quickly fade during a workout or a fight. You will not be able to throw your punches with enough speed and power, and you may even injure yourself.","How important is leg strength for boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"16d2ea53-8b22-44c4-86e1-26498bc4bd6d","There are 3 (three) different types of leg strength in boxing. They are: Endurance, Explosiveness, Speed and Agility","What are the different types of leg strength?",{"_uid":676,"answer":677,"question":678,"component":670},"28362aa9-eb4e-41b7-b753-94d0978f5db2","Yes, you do need to have strong legs for boxing. Your leg strength will help you move and box better for extended periods of time. The very first thing you learn as a boxer is proper boxing stance. While there are several popular opinions on what a proper stance is, perfecting your stance gives you a great balance and allows you to be in a good position to strike and defend. Shortly after the stance, and before you’ve started training the different punches, you start learning how to move, i.e. the footwork. You learn how to move in and out of range, go forward, backwards and to the side, while keeping good balance.","Do you need strong legs for boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"d6a6c850-c2cd-4d79-9af0-52c86a4c193f","Absolutely--strong legs definitely help any boxer in a fight. There is no “ground game” in boxing--it's all done standing up, so the legs are the primary source of power delivered through your punches (and kicks), and the stronger your legs are, the harder your punches will be, and the longer you will be able to stay in a fight.","Do strong legs help in a fight?",{"_uid":684,"answer":685,"question":686,"component":670},"2ddfdda5-7444-4701-9a96-add846b3c8d9","Boxing training does build leg muscle as many boxing exercises and drills rely on strong legs. Building more muscle is rarely the aim of a boxer, though. Usually, as a boxer, you want to train, condition, and keep a certain level of muscle mass without overdoing it. Although adding extra muscle can give you more explosive power, you pay a certain price in stamina, and most boxers prefer to stay close to their natural weight, especially when competing.","Does boxing build leg muscle?",{"_uid":688,"answer":689,"question":690,"component":670},"ad477da4-a777-445c-aeba-a52030ef7b93","Just like with all muscle development, boxers develop strong legs through training exercises and drills. There are three (3) different types of strength that boxers focus on when working on their legs: endurance, explosiveness, and speed and agility.","How do boxers build strong legs?",{"_uid":692,"answer":693,"question":694,"component":670},"5fe3318b-e2ce-47fd-8488-3ffeec39001c","You can train your legs for endurance by engaging in slow running drills and jumping rope.","How do you train your legs for endurance?",{"_uid":696,"answer":697,"question":698,"component":670},"8c236801-2e9f-45e8-b6f2-a1ee45535522","To train your legs for explosive power, you can do drills such as interval running, squats, deadlifts, plyometrics, and isometric holds.","How do you train your legs for explosive power?",{"_uid":700,"answer":701,"question":702,"component":670},"d4edd786-3d0f-489a-bd76-d934ade52bb7","To work on and train your legs for speed and agility, you can do agility ladder drills and shuttle runs.","How do you train your legs for speed and agility?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":704,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"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":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":309,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":726,"_uid":727,"name":719,"photo":728,"component":732,"social_link_tiktok":7,"social_link_twitter":733,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":734,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":729,"alt":719,"name":730,"focus":48,"title":719,"filename":731,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":743,"content":744},"doc",[745,772,776,783,786,790,812,816,821,825,865,869,873,878,881,885,890,894,898,903,907,912,916,922,938,942,946,951,967,971,985,990,994,999,1003,1007,1027,1031,1036,1040,1044,1049,1053,1057,1061,1099,1103,1108,1112,1117,1133,1138,1142,1146,1151,1155,1160,1164,1183,1187,1191,1196],{"type":746,"content":747},"paragraph",[748,751,757,765,770],{"text":749,"type":750},"Your legs are the primary source of power behind your punches. Your ","text",{"text":752,"type":750,"marks":753}," ",[754],{"type":755,"attrs":756},"styled",{"class":7},{"text":758,"type":750,"marks":759},"footwork",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners","_blank",{"text":766,"type":750,"marks":767},"  ",[768],{"type":755,"attrs":769},{"class":7},{"text":771,"type":750},"is what gets you into position to strike, and it is also what gets you out of harm's way. Building strong legs for boxing is an absolute must.",{"type":746,"content":773},[774],{"text":775,"type":750},"Here, we will delve deeper into leg strength, and how you can build and improve it.",{"type":777,"attrs":778,"content":780},"heading",{"level":779},2,[781],{"text":782,"type":750},"How Important Is Leg Strength In Boxing?",{"type":746,"content":784},[785],{"text":668,"type":750},{"type":746,"content":787},[788],{"text":789,"type":750},"There are 3 main aspects of leg strength:",{"type":791,"content":792},"bullet_list",[793,800,806],{"type":794,"content":795},"list_item",[796],{"type":746,"content":797},[798],{"text":799,"type":750},"Endurance",{"type":794,"content":801},[802],{"type":746,"content":803},[804],{"text":805,"type":750},"Explosiveness",{"type":794,"content":807},[808],{"type":746,"content":809},[810],{"text":811,"type":750},"Speed and Agility",{"type":746,"content":813},[814],{"text":815,"type":750},"Before we look into those and how you can work on them, note that we aren't going to be talking about technique (coordination, balance, positioning, stance, etc.); we are only going to discuss your legs' physical strength (conditioning).",{"type":777,"attrs":817,"content":818},{"level":779},[819],{"text":820,"type":750},"Do You Need Strong Legs For Boxing?",{"type":746,"content":822},[823],{"text":824,"type":750},"Yes, you do need to have strong legs for boxing. Your leg strength will help you move and box better for extended periods of time.",{"type":746,"content":826},[827,829,833,839,841,845,851,853,857,863],{"text":828,"type":750},"The very first thing you learn as a boxer is proper ",{"text":752,"type":750,"marks":830},[831],{"type":755,"attrs":832},{"class":7},{"text":834,"type":750,"marks":835},"boxing stance",[836],{"type":761,"attrs":837},{"href":838,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":840,"type":750},". While there are several popular opinions on what a proper stance is, perfecting your stance gives you a great balance and allows you to be in a good position to strike and defend. Shortly after the stance, and before you’ve started training the ",{"text":752,"type":750,"marks":842},[843],{"type":755,"attrs":844},{"class":7},{"text":846,"type":750,"marks":847},"different punches",[848],{"type":761,"attrs":849},{"href":850,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{"text":852,"type":750},", you start learning how to move, i.e. the footwork. You learn how to move in and out of range, go forward, backwards and to the side, while keeping ",{"text":752,"type":750,"marks":854},[855],{"type":755,"attrs":856},{"class":7},{"text":858,"type":750,"marks":859},"good balance",[860],{"type":761,"attrs":861},{"href":862,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-stay-balanced",{"text":864,"type":750},". Boxing Hall-of-Famer Andre Ward says:",{"type":746,"content":866},[867],{"text":868,"type":750},"\"The best coaches teach legs before they teach you hands.\"",{"type":746,"content":870},[871],{"text":872,"type":750},"To have great footwork and to be able to execute proper boxing techniques, you need your legs to be strong and well-conditioned.",{"type":777,"attrs":874,"content":875},{"level":779},[876],{"text":877,"type":750},"Do Strong Legs Help In a Fight?",{"type":746,"content":879},[880],{"text":681,"type":750},{"type":746,"content":882},[883],{"text":884,"type":750},"Here’s a quick illustration of leg power in boxing. Stand in front of a heavy bag. Sit down on the ground, legs not touching a wall, and throw a few punches at the bag with as much power as you can muster. Pay attention to the strength and power of your punches. Now stand back up, get into your boxing stance and throw the same combination of shots, again with full power. Notice the difference? If you build your leg strength, you will hit even harder.",{"type":777,"attrs":886,"content":887},{"level":779},[888],{"text":889,"type":750},"Does Boxing Build Leg Muscle?",{"type":746,"content":891},[892],{"text":893,"type":750},"Boxing training does build leg muscle as many boxing exercises and drills rely on strong legs. Building more muscle is rarely the aim of a boxer, though. Usually, as a boxer, you want to train, condition, and keep a certain level of muscle mass without overdoing it.",{"type":746,"content":895},[896],{"text":897,"type":750},"Although adding extra muscle can give you more explosive power, you pay a certain price in stamina, and most boxers prefer to stay close to their natural weight, especially when competing.",{"type":777,"attrs":899,"content":900},{"level":779},[901],{"text":902,"type":750},"How Do Boxers Get Strong Legs?",{"type":746,"content":904},[905],{"text":906,"type":750},"Just like with all muscle development, boxers develop strong legs through training exercises and drills. As mentioned above, there are three (3) different types of strength that boxers focus on when working on their legs: endurance, explosiveness, and speed and agility.",{"type":777,"attrs":908,"content":909},{"level":779},[910],{"text":911,"type":750},"How Do You Train Your Legs For Endurance?",{"type":746,"content":913},[914],{"text":915,"type":750},"Here are the best ways to build endurance.",{"type":777,"attrs":917,"content":919},{"level":918},3,[920],{"text":921,"type":750},"(Slow) Running",{"type":746,"content":923},[924,926,930,936],{"text":925,"type":750},"Running (and ",{"text":752,"type":750,"marks":927},[928],{"type":755,"attrs":929},{"class":7},{"text":931,"type":750,"marks":932},"roadwork",[933],{"type":761,"attrs":934},{"href":935,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{"text":937,"type":750},") is the classic way to get this done. How long and at what pace you run is dependent on your current physical conditioning. Typically, endurance is built with slower pace, longer distance running.",{"type":746,"content":939},[940],{"text":941,"type":750},"Often, boxers run every/every-other day, early in the morning, for between 1 and 9 miles.",{"type":746,"content":943},[944],{"text":945,"type":750},"While it does build endurance, you should take care not to overdo even slow-pace running. If you run too much, your slow muscle fibers will be overly active and you may end up losing speed in the long-term--not only for your legs, but also for your punches. Additionally, running for too long of a distance can lead to decreased muscle mass.",{"type":777,"attrs":947,"content":948},{"level":918},[949],{"text":950,"type":750},"Jumping Rope",{"type":746,"content":952},[953,955,959,965],{"text":954,"type":750},"Another classic exercise that all boxers do is ",{"text":752,"type":750,"marks":956},[957],{"type":755,"attrs":958},{"class":7},{"text":960,"type":750,"marks":961},"jump rope",[962],{"type":761,"attrs":963},{"href":964,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":966,"type":750},". Jumping rope, done in the same intervals as boxing rounds (2-3 min on, 1 min of rest) is an excellent way to increase your endurance and maintain your cardio conditioning.",{"type":746,"content":968},[969],{"text":970,"type":750},"It does take a bit of time to learn how to properly do it, but once you get the hang of it, jumping rope is an excellent tool to have.",{"type":746,"content":972},[973,979,983],{"text":974,"type":750,"marks":975},"Jumping rope",[976],{"type":761,"attrs":977},{"href":978,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://www.youtube.com/watch?v=xnlvp5OkkrE",{"text":766,"type":750,"marks":980},[981],{"type":755,"attrs":982},{"class":7},{"text":984,"type":750},"will help you strengthen your calf muscles in addition to all of the muscles in your legs. To feel the burn, just try jumping on your toes for 3 minutes in a round!",{"type":777,"attrs":986,"content":987},{"level":779},[988],{"text":989,"type":750},"How Do You Train Your Legs For Explosive Power?",{"type":746,"content":991},[992],{"text":993,"type":750},"Now that you know how to increase your leg strength through endurance training, it’s time to improve the explosive power of your shots through strengthening your legs. Here are some examples of drills that can help you:",{"type":777,"attrs":995,"content":996},{"level":918},[997],{"text":998,"type":750},"Interval Running",{"type":746,"content":1000},[1001],{"text":1002,"type":750},"This is one of the best exercises, and it's not even just for your legs. Interval running, often seen in a HIIT type of training programs, builds speed and explosiveness, increases your body's capacity to store energy, and improves the way you transfer the power from your legs all the way to the end of your punches.",{"type":746,"content":1004},[1005],{"text":1006,"type":750},"The way you typically do it is:",{"type":791,"content":1008},[1009,1015,1021],{"type":794,"content":1010},[1011],{"type":746,"content":1012},[1013],{"text":1014,"type":750},"sprint for a short period of time (up to 1 minute)",{"type":794,"content":1016},[1017],{"type":746,"content":1018},[1019],{"text":1020,"type":750},"recover at a slower pace",{"type":794,"content":1022},[1023],{"type":746,"content":1024},[1025],{"text":1026,"type":750},"repeat several times",{"type":746,"content":1028},[1029],{"text":1030,"type":750},"It is recommended not to exceed 80% of your maximal speed in your sprints and to slowly build up the number of intervals that you do. Ensure that you’re adequately warmed up as well.",{"type":777,"attrs":1032,"content":1033},{"level":918},[1034],{"text":1035,"type":750},"Squats",{"type":746,"content":1037},[1038],{"text":1039,"type":750},"Part of most physical sports, the squat is a very useful exercise in boxing, too. Squatting strengthens your quads, hamstrings and glutes. It also improves your core strength and stability. All of this is utilized in the movement required for throwing a punch.",{"type":746,"content":1041},[1042],{"text":1043,"type":750},"When squatting with weights, boxers often concentrate on the number of repetitions over the amount of weight. You want that extra pop while you throw a punch like an uppercut, but you don't want to bulk up too much and lose on stamina.",{"type":777,"attrs":1045,"content":1046},{"level":918},[1047],{"text":1048,"type":750},"Deadlifts",{"type":746,"content":1050},[1051],{"text":1052,"type":750},"Deadlifts are a fundamental exercise done with weights. Your glutes, your hamstrings, your lower back, and your core all get strengthened doing deadlifts.",{"type":746,"content":1054},[1055],{"text":1056,"type":750},"There are several different types of deadlifts. The trap bar deadlift is probably the most well-suited for boxing. The trap bar is different from the regular Olympic size barbell. It is shaped like a circle/square/octagonal frame with handles and weight on both sides.",{"type":746,"content":1058},[1059],{"text":1060,"type":750},"The way to execute the exercise is to get inside the frame and:",{"type":791,"content":1062},[1063,1069,1075,1081,1087,1093],{"type":794,"content":1064},[1065],{"type":746,"content":1066},[1067],{"text":1068,"type":750},"Spread your feet a bit wider than shoulder length",{"type":794,"content":1070},[1071],{"type":746,"content":1072},[1073],{"text":1074,"type":750},"Squat down, keeping your back straight until you comfortably reach the handles",{"type":794,"content":1076},[1077],{"type":746,"content":1078},[1079],{"text":1080,"type":750},"Get a good grip of the handles",{"type":794,"content":1082},[1083],{"type":746,"content":1084},[1085],{"text":1086,"type":750},"Rise to an upright position, keeping your back straight, using power from your legs and not your lower (or upper) back",{"type":794,"content":1088},[1089],{"type":746,"content":1090},[1091],{"text":1092,"type":750},"Slowly bring the trap bar back on the ground, the same way you got up",{"type":794,"content":1094},[1095],{"type":746,"content":1096},[1097],{"text":1098,"type":750},"Repeat for as many reps as you wish",{"type":746,"content":1100},[1101],{"text":1102,"type":750},"The trap bar deadlift is likely the safest choice of them all, yet deadlifting is never completely safe. Make sure you have an instructor or spotter present to teach and observe you as you do this exercise for the first time.",{"type":777,"attrs":1104,"content":1105},{"level":918},[1106],{"text":1107,"type":750},"Plyometrics",{"type":746,"content":1109},[1110],{"text":1111,"type":750},"Plyometrics are exercises where you exert a maximal amount of force in short spurts. Some examples of plyometric exercises include: jump-squats, box jumps, and power skipping. These are all designed to help you build leg strength.",{"type":777,"attrs":1113,"content":1114},{"level":918},[1115],{"text":1116,"type":750},"Isometric Holds",{"type":746,"content":1118},[1119,1121,1125,1131],{"text":1120,"type":750},"Isometric holds are an excellent way to build strength in your legs while keeping the risk for injury to a minimum. In this ",{"text":752,"type":750,"marks":1122},[1123],{"type":755,"attrs":1124},{"class":7},{"text":1126,"type":750,"marks":1127},"video",[1128],{"type":761,"attrs":1129},{"href":1130,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://www.youtube.com/watch?v=A0K65LtCr7Y",{"text":1132,"type":750},", FightCamp Trainer Flo Master shows you how to do a few effective isometric hold exercises.",{"type":777,"attrs":1134,"content":1135},{"level":779},[1136],{"text":1137,"type":750},"How Do You Train Your Legs For Speed and Agility?",{"type":746,"content":1139},[1140],{"text":1141,"type":750},"Being fast on your feet and quickly switching direction while moving side-to-side are some the hardest aspects to improve in your footwork. Working on your legs’ speed and agility is essential in boxing.",{"type":746,"content":1143},[1144],{"text":1145,"type":750},"When you see a punch coming from your opponent, you often want to push off your leading leg to move in the opposite direction. This quick reflex requires you to have strong legs to power the push. When you want to quickly go on the offensive, or go backwards, you need agility in your ankles and knees. Here are a few leg exercises for boxing you could use to train your legs for speed and agility.",{"type":777,"attrs":1147,"content":1148},{"level":918},[1149],{"text":1150,"type":750},"Shuttle Runs",{"type":746,"content":1152},[1153],{"text":1154,"type":750},"Shuttle runs are very popular exercises in sports like basketball and football, but they are also important for boxing. They consist of short sprints in which you quickly switch directions and vary your distance.",{"type":777,"attrs":1156,"content":1157},{"level":918},[1158],{"text":1159,"type":750},"Agility Ladder Drills",{"type":746,"content":1161},[1162],{"text":1163,"type":750},"Agility ladder drills are also great conditioning exercises that build leg strength and speed.",{"type":746,"content":1165},[1166,1168,1172,1177,1181],{"text":1167,"type":750},"Check this ",{"text":752,"type":750,"marks":1169},[1170],{"type":755,"attrs":1171},{"class":7},{"text":1126,"type":750,"marks":1173},[1174],{"type":761,"attrs":1175},{"href":1176,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://www.youtube.com/watch?v=ocBuyKOtLnQ",{"text":766,"type":750,"marks":1178},[1179],{"type":755,"attrs":1180},{"class":7},{"text":1182,"type":750},"of FightCamp Trainer Flo Master for some amazing agility ladder drills.",{"type":746,"content":1184},[1185],{"text":1186,"type":750},"Leg strengthening for boxing is very important. You need it to generate power, to move quickly, and for your stamina. Incorporating drills for all three (3) types of strength will help you in your boxing training.",{"type":746,"content":1188},[1189],{"text":1190,"type":750},"For additional workouts, drills, and tutorials, subscribe to our YouTube channel.",{"type":777,"attrs":1192,"content":1193},{"level":918},[1194],{"text":1195,"type":750},"Related Articles",{"type":746,"content":1197},[1198,1203,1205],{"text":1199,"type":750,"marks":1200},"Boxing Footwork Drills For Beginners",[1201],{"type":761,"attrs":1202},{"href":763,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1204},"hard_break",{"text":1206,"type":750,"marks":1207},"How To Jump Rope Like a Boxer",[1208],{"type":761,"attrs":1209},{"href":964,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1211,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1216,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1217,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1212,"component":118,"meta_info":1213,"meta_title":7,"block_image":1214,"cover_image":1215,"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},[],[],"2021-04-08 00:00","article",{"_uid":1221,"title":657,"plugin":43,"description":1222},"d2f10860-3039-4cce-9aa3-64b408947f68","Leg strength, agility, and endurance are incredibly important in boxing. Here's why that is, how to build leg strength, and drills to train.",{"id":1224,"alt":657,"name":7,"focus":48,"title":657,"filename":1225,"copyright":7,"fieldtype":50},3374880,"https://a.storyblok.com/f/115220/2400x990/30189a0d3e/why-you-need-strong-legs-for-boxing.jpg",[],"why-you-need-strong-legs-for-boxing","blogs/why-you-need-strong-legs-for-boxing",-840,[],60887917,"4dc8752b-7369-4a1c-aa8a-cd63642fd265","2021-04-08T03:56:00.000Z",[],["Reactive",1236],[1237,1659,1838,2014,2427,2598],{"name":1238,"created_at":1239,"published_at":1240,"updated_at":1241,"id":1242,"uuid":1243,"content":1244,"slug":1651,"full_slug":1652,"sort_by_date":48,"position":1653,"tag_list":1654,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":1656,"first_published_at":1240,"release_id":48,"lang":60,"path":1657,"alternates":1658,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1245,"faqs":1246,"title":1238,"topic":1255,"author":1270,"content":1271,"category":1632,"schedule":1640,"component":1219,"meta_info":1641,"cover_image":1645,"description":1649,"contributors":1650},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1247,1251],{"_uid":1248,"answer":1249,"question":1250,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1252,"answer":1253,"question":1254,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1256,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1268,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1257,"component":39,"meta_info":1265,"block_image":1266,"cover_image":1267,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1258,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1263,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1259,"component":118,"meta_info":1260,"meta_title":7,"block_image":1261,"cover_image":1262,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":743,"content":1272},[1273,1278,1293,1307,1312,1316,1321,1325,1363,1367,1372,1376,1380,1385,1389,1394,1408,1412,1432,1437,1441,1445,1503,1508,1512,1516,1542,1556,1561,1565,1569,1596,1600,1605,1609,1614,1628],{"type":777,"attrs":1274,"content":1275},{"level":779},[1276],{"text":1277,"type":750},"How to Stay Motivated to Work Out",{"type":746,"content":1279},[1280,1282,1291],{"text":1281,"type":750},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1283,"type":750,"marks":1284},"New Year’s Resolutions",[1285,1289],{"type":761,"attrs":1286},{"href":1287,"uuid":48,"anchor":48,"custom":1288,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1290},"underline",{"text":1292,"type":750},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":746,"content":1294},[1295,1297,1305],{"text":1296,"type":750},"But what happens if you're looking for motivation to work out in the ",{"text":1298,"type":750,"marks":1299},"middle of summer",[1300,1304],{"type":761,"attrs":1301},{"href":1302,"uuid":48,"anchor":48,"custom":1303,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1290},{"text":1306,"type":750}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":777,"attrs":1308,"content":1309},{"level":779},[1310],{"text":1311,"type":750},"Motivation vs. Determination",{"type":746,"content":1313},[1314],{"text":1315,"type":750},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":777,"attrs":1317,"content":1318},{"level":918},[1319],{"text":1320,"type":750},"Motivation",{"type":746,"content":1322},[1323],{"text":1324,"type":750},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":791,"content":1326},[1327,1333,1339,1345,1351,1357],{"type":794,"content":1328},[1329],{"type":746,"content":1330},[1331],{"text":1332,"type":750},"Movies",{"type":794,"content":1334},[1335],{"type":746,"content":1336},[1337],{"text":1338,"type":750},"Books",{"type":794,"content":1340},[1341],{"type":746,"content":1342},[1343],{"text":1344,"type":750},"Quotes",{"type":794,"content":1346},[1347],{"type":746,"content":1348},[1349],{"text":1350,"type":750},"Speeches",{"type":794,"content":1352},[1353],{"type":746,"content":1354},[1355],{"text":1356,"type":750},"Social media posts",{"type":794,"content":1358},[1359],{"type":746,"content":1360},[1361],{"text":1362,"type":750},"Success stories",{"type":746,"content":1364},[1365],{"text":1366,"type":750},"These are things that essentially make you want to start something, like a workout.",{"type":777,"attrs":1368,"content":1369},{"level":918},[1370],{"text":1371,"type":750},"Determination",{"type":746,"content":1373},[1374],{"text":1375,"type":750},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":746,"content":1377},[1378],{"text":1379,"type":750},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":777,"attrs":1381,"content":1382},{"level":779},[1383],{"text":1384,"type":750},"Finding That Drive",{"type":746,"content":1386},[1387],{"text":1388,"type":750},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":777,"attrs":1390,"content":1391},{"level":918},[1392],{"text":1393,"type":750},"Working Out at Home",{"type":746,"content":1395},[1396,1398,1406],{"text":1397,"type":750},"The wonderful thing about ",{"text":1399,"type":750,"marks":1400},"working out from home",[1401,1405],{"type":761,"attrs":1402},{"href":1403,"uuid":48,"anchor":48,"custom":1404,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1290},{"text":1407,"type":750}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":746,"content":1409},[1410],{"text":1411,"type":750},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":791,"content":1413},[1414,1420,1426],{"type":794,"content":1415},[1416],{"type":746,"content":1417},[1418],{"text":1419,"type":750},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":794,"content":1421},[1422],{"type":746,"content":1423},[1424],{"text":1425,"type":750},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":794,"content":1427},[1428],{"type":746,"content":1429},[1430],{"text":1431,"type":750},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":777,"attrs":1433,"content":1434},{"level":918},[1435],{"text":1436,"type":750},"Staying Committed to Exercising Daily",{"type":746,"content":1438},[1439],{"text":1440,"type":750},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":746,"content":1442},[1443],{"text":1444,"type":750},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":791,"content":1446},[1447,1453,1459,1465,1477,1491],{"type":794,"content":1448},[1449],{"type":746,"content":1450},[1451],{"text":1452,"type":750},"Outdoor walks/hikes in nature",{"type":794,"content":1454},[1455],{"type":746,"content":1456},[1457],{"text":1458,"type":750},"Easy pace swims",{"type":794,"content":1460},[1461],{"type":746,"content":1462},[1463],{"text":1464,"type":750},"Sauna sessions",{"type":794,"content":1466},[1467],{"type":746,"content":1468},[1469],{"text":1470,"type":750,"marks":1471},"Low-intensity yoga",[1472,1476],{"type":761,"attrs":1473},{"href":1474,"uuid":48,"anchor":48,"custom":1475,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1290},{"type":794,"content":1478},[1479],{"type":746,"content":1480},[1481,1489],{"text":1482,"type":750,"marks":1483},"Mobility work",[1484,1488],{"type":761,"attrs":1485},{"href":1486,"uuid":48,"anchor":48,"custom":1487,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1290},{"text":1490,"type":750}," ",{"type":794,"content":1492},[1493],{"type":746,"content":1494},[1495],{"text":1496,"type":750,"marks":1497},"Stretching",[1498,1502],{"type":761,"attrs":1499},{"href":1500,"uuid":48,"anchor":48,"custom":1501,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1290},{"type":777,"attrs":1504,"content":1505},{"level":918},[1506],{"text":1507,"type":750},"Morning Workouts Before Starting the Day",{"type":746,"content":1509},[1510],{"text":1511,"type":750},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":746,"content":1513},[1514],{"text":1515,"type":750},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":791,"content":1517},[1518,1524,1530,1536],{"type":794,"content":1519},[1520],{"type":746,"content":1521},[1522],{"text":1523,"type":750},"Turning off electronics the last hour",{"type":794,"content":1525},[1526],{"type":746,"content":1527},[1528],{"text":1529,"type":750},"Sleeping in a blacked-out environment",{"type":794,"content":1531},[1532],{"type":746,"content":1533},[1534],{"text":1535,"type":750},"Getting to bed at the same time each night",{"type":794,"content":1537},[1538],{"type":746,"content":1539},[1540],{"text":1541,"type":750},"Set out your workout clothes the night before",{"type":746,"content":1543},[1544,1546,1554],{"text":1545,"type":750},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1547,"type":750,"marks":1548},"H.I.I.T. session",[1549,1553],{"type":761,"attrs":1550},{"href":1551,"uuid":48,"anchor":48,"custom":1552,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1290},{"text":1555,"type":750},".",{"type":777,"attrs":1557,"content":1558},{"level":918},[1559],{"text":1560,"type":750},"End-of-Day Workouts",{"type":746,"content":1562},[1563],{"text":1564,"type":750},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":746,"content":1566},[1567],{"text":1568,"type":750},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":791,"content":1570},[1571,1584,1590],{"type":794,"content":1572},[1573],{"type":746,"content":1574},[1575,1577,1582],{"text":1576,"type":750},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1578,"type":750,"marks":1579},"“why” ",[1580],{"type":1581},"italic",{"text":1583,"type":750},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":794,"content":1585},[1586],{"type":746,"content":1587},[1588],{"text":1589,"type":750},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":794,"content":1591},[1592],{"type":746,"content":1593},[1594],{"text":1595,"type":750},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":746,"content":1597},[1598],{"text":1599,"type":750},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":777,"attrs":1601,"content":1602},{"level":779},[1603],{"text":1604,"type":750},"Plan Then Execute",{"type":746,"content":1606},[1607],{"text":1608,"type":750},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":777,"attrs":1610,"content":1611},{"level":779},[1612],{"text":1613,"type":750},"Train Like a Fighter",{"type":746,"content":1615},[1616,1618,1626],{"text":1617,"type":750},"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":1619,"type":750,"marks":1620},"FightCamp",[1621,1625],{"type":761,"attrs":1622},{"href":1623,"uuid":48,"anchor":48,"custom":1624,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1290},{"text":1627,"type":750}," 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":746,"content":1629},[1630],{"text":1631,"type":750},"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":1633,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1638,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1634,"component":118,"meta_info":1635,"meta_title":7,"block_image":1636,"cover_image":1637,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1642,"title":1643,"plugin":43,"description":1644},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1646,"alt":1647,"name":7,"focus":7,"title":1647,"filename":1648,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1655],"featured","27ef4940-47f0-40b1-9f90-9ef9c3439afc","training/{{story.slug}}",[],{"name":1660,"created_at":1661,"published_at":1662,"updated_at":1663,"id":1664,"uuid":1665,"content":1666,"slug":1832,"full_slug":1833,"sort_by_date":48,"position":1834,"tag_list":1835,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":1836,"first_published_at":1662,"release_id":48,"lang":60,"path":1657,"alternates":1837,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1667,"faqs":1668,"title":1660,"topic":1677,"author":1692,"content":1693,"category":1813,"schedule":1821,"component":1219,"meta_info":1822,"cover_image":1826,"description":1830,"contributors":1831},"c6387572-343f-40bf-8172-852035367c90",[1669,1673],{"_uid":1670,"answer":1671,"question":1672,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1674,"answer":1675,"question":1676,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1678,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1690,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1691,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1679,"component":39,"meta_info":1687,"block_image":1688,"cover_image":1689,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1680,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1685,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1681,"component":118,"meta_info":1682,"meta_title":7,"block_image":1683,"cover_image":1684,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":743,"content":1694},[1695,1700,1703,1708,1713,1717,1722,1726,1731,1744,1749,1762,1767,1771,1776,1786,1791,1795,1799,1809],{"type":777,"attrs":1696,"content":1697},{"level":779},[1698],{"text":1699,"type":750},"Boxing Gym Culture",{"type":746,"content":1701},[1702],{"text":1675,"type":750},{"type":777,"attrs":1704,"content":1705},{"level":779},[1706],{"text":1707,"type":750},"What Are the Basic Boxing Gym Rules? ",{"type":777,"attrs":1709,"content":1710},{"level":918},[1711],{"text":1712,"type":750},"Yes Coach, No Coach",{"type":746,"content":1714},[1715],{"text":1716,"type":750},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":777,"attrs":1718,"content":1719},{"level":918},[1720],{"text":1721,"type":750},"Sharing is Caring",{"type":746,"content":1723},[1724],{"text":1725,"type":750},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":777,"attrs":1727,"content":1728},{"level":918},[1729],{"text":1730,"type":750},"Keep it Clean",{"type":746,"content":1732},[1733,1735,1742],{"text":1734,"type":750},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1736,"type":750,"marks":1737},"clean it off.",[1738],{"type":761,"attrs":1739},{"href":1740,"uuid":48,"anchor":48,"custom":1741,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1743,"type":750}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":777,"attrs":1745,"content":1746},{"level":918},[1747],{"text":1748,"type":750},"No Killers in Sparring",{"type":746,"content":1750},[1751,1753,1760],{"text":1752,"type":750},"In most boxing gym workouts you will find yourself ",{"text":1754,"type":750,"marks":1755},"sparring",[1756],{"type":761,"attrs":1757},{"href":1758,"uuid":48,"anchor":48,"custom":1759,"target":764,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1761,"type":750},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":777,"attrs":1763,"content":1764},{"level":918},[1765],{"text":1766,"type":750},"Don’t Dump Your Weights",{"type":746,"content":1768},[1769],{"text":1770,"type":750},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":777,"attrs":1772,"content":1773},{"level":918},[1774],{"text":1775,"type":750},"Leave the Weightcut Fighter Alone",{"type":746,"content":1777},[1778,1780,1784],{"text":1779,"type":750},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1781,"type":750,"marks":1782},"leave them alone.",[1783],{"type":1581},{"text":1785,"type":750}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":777,"attrs":1787,"content":1788},{"level":918},[1789],{"text":1790,"type":750},"The Golden Rule",{"type":746,"content":1792},[1793],{"text":1794,"type":750},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":777,"attrs":1796,"content":1797},{"level":779},[1798],{"text":1613,"type":750},{"type":746,"content":1800},[1801,1802,1807],{"text":1617,"type":750},{"text":1619,"type":750,"marks":1803},[1804],{"type":761,"attrs":1805},{"href":1623,"uuid":48,"anchor":48,"custom":1806,"target":764,"linktype":13},{},{"text":1808,"type":750}," 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":746,"content":1810},[1811],{"text":1812,"type":750},"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":1814,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1819,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1820,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1815,"component":118,"meta_info":1816,"meta_title":7,"block_image":1817,"cover_image":1818,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1823,"title":1824,"plugin":43,"description":1825},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1827,"alt":1828,"name":7,"focus":7,"title":1828,"filename":1829,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1655],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1839,"created_at":1840,"published_at":1841,"updated_at":1842,"id":1843,"uuid":1844,"content":1845,"slug":2008,"full_slug":2009,"sort_by_date":48,"position":2010,"tag_list":2011,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":2012,"first_published_at":1841,"release_id":48,"lang":60,"path":1657,"alternates":2013,"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":1846,"faqs":1847,"title":1839,"topic":1864,"author":1692,"content":1879,"category":1989,"schedule":1997,"component":1219,"meta_info":1998,"cover_image":2002,"description":2006,"contributors":2007},"52144e3e-d0cf-4037-a459-fad9641f4053",[1848,1852,1856,1860],{"_uid":1849,"answer":1850,"question":1851,"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":1853,"answer":1854,"question":1855,"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":1857,"answer":1858,"question":1859,"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":1861,"answer":1862,"question":1863,"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":1865,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1877,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1878,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1866,"component":39,"meta_info":1874,"block_image":1875,"cover_image":1876,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1867,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1872,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1873,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1868,"component":118,"meta_info":1869,"meta_title":7,"block_image":1870,"cover_image":1871,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":743,"content":1880},[1881,1885,1890,1895,1908,1912,1917,1921,1926,1937,1942,1955,1960,1973,1977,1986],{"type":746,"content":1882},[1883],{"text":1884,"type":750},"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":777,"attrs":1886,"content":1887},{"level":779},[1888],{"text":1889,"type":750},"4 Ways To Tire Out Your Opponent",{"type":777,"attrs":1891,"content":1892},{"level":918},[1893],{"text":1894,"type":750},"A Consistent Body Attack",{"type":746,"content":1896},[1897,1899,1906],{"text":1898,"type":750},"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":1900,"type":750,"marks":1901},"opponent’s body",[1902],{"type":761,"attrs":1903},{"href":1904,"uuid":48,"anchor":48,"custom":1905,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1907,"type":750},", 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":746,"content":1909},[1910],{"text":1911,"type":750},"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":777,"attrs":1913,"content":1914},{"level":918},[1915],{"text":1916,"type":750},"Constant Pressure",{"type":746,"content":1918},[1919],{"text":1920,"type":750},"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":777,"attrs":1922,"content":1923},{"level":918},[1924],{"text":1925,"type":750},"Cut Off the Ring ",{"type":746,"content":1927},[1928,1935],{"text":1929,"type":750,"marks":1930},"Cutting off the space",[1931],{"type":761,"attrs":1932},{"href":1933,"uuid":48,"anchor":48,"custom":1934,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1936,"type":750}," 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":777,"attrs":1938,"content":1939},{"level":918},[1940],{"text":1941,"type":750},"Attack the Arms",{"type":746,"content":1943},[1944,1946,1953],{"text":1945,"type":750},"This is a favorite trick of ",{"text":1947,"type":750,"marks":1948},"Canelo Alvarez",[1949],{"type":761,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"custom":1952,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1954,"type":750}," 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":777,"attrs":1956,"content":1957},{"level":779},[1958],{"text":1959,"type":750},"Sapping Their Strength",{"type":746,"content":1961},[1962,1964,1971],{"text":1963,"type":750},"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":1965,"type":750,"marks":1966},"Mike Tyson",[1967],{"type":761,"attrs":1968},{"href":1969,"uuid":48,"anchor":48,"custom":1970,"target":764,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1972,"type":750}," 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":777,"attrs":1974,"content":1975},{"level":779},[1976],{"text":1613,"type":750},{"type":746,"content":1978},[1979,1980,1985],{"text":1617,"type":750},{"text":1619,"type":750,"marks":1981},[1982],{"type":761,"attrs":1983},{"href":1623,"uuid":48,"anchor":48,"custom":1984,"target":764,"linktype":13},{},{"text":1627,"type":750},{"type":746,"content":1987},[1988],{"text":1631,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1990,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1995,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1991,"component":118,"meta_info":1992,"meta_title":7,"block_image":1993,"cover_image":1994,"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":1999,"title":2000,"plugin":43,"description":2001},"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":2003,"alt":2004,"name":7,"focus":48,"title":2004,"filename":2005,"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,[1655],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2015,"created_at":2016,"published_at":2017,"updated_at":2018,"id":2019,"uuid":2020,"content":2021,"slug":2420,"full_slug":2421,"sort_by_date":48,"position":2422,"tag_list":2423,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":2424,"first_published_at":2425,"release_id":48,"lang":60,"path":1657,"alternates":2426,"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":2022,"faqs":2023,"title":2015,"topic":2028,"author":2043,"content":2044,"category":2401,"schedule":2409,"component":1219,"meta_info":2410,"cover_image":2414,"description":2418,"contributors":2419},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2024],{"_uid":2025,"answer":2026,"question":2027,"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":2029,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2041,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2042,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2030,"component":39,"meta_info":2038,"block_image":2039,"cover_image":2040,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2031,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2036,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2037,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2032,"component":118,"meta_info":2033,"meta_title":7,"block_image":2034,"cover_image":2035,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":743,"content":2045},[2046,2050,2054,2058,2071,2103,2107,2112,2116,2120,2125,2129,2149,2154,2158,2184,2188,2193,2197,2217,2222,2226,2246,2251,2255,2285,2290,2293,2313,2318,2322,2342,2347,2351,2371,2384,2389,2398],{"type":746,"content":2047},[2048],{"text":2049,"type":750},"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":746,"content":2051},[2052],{"text":2053,"type":750},"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":746,"content":2055},[2056],{"text":2057,"type":750},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":746,"content":2059},[2060,2062,2069],{"text":2061,"type":750},"With consistent resistance training and ",{"text":2063,"type":750,"marks":2064},"healthy nutrition",[2065],{"type":761,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"custom":2068,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2070,"type":750},", women can develop strong arm muscles that will empower you to:",{"type":791,"content":2072},[2073,2079,2085,2091,2097],{"type":794,"content":2074},[2075],{"type":746,"content":2076},[2077],{"text":2078,"type":750},"Throw a solid punch",{"type":794,"content":2080},[2081],{"type":746,"content":2082},[2083],{"text":2084,"type":750},"Carry your kids or fur babies",{"type":794,"content":2086},[2087],{"type":746,"content":2088},[2089],{"text":2090,"type":750},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":794,"content":2092},[2093],{"type":746,"content":2094},[2095],{"text":2096,"type":750},"Feel confident in every tank top and sleeveless dress",{"type":794,"content":2098},[2099],{"type":746,"content":2100},[2101],{"text":2102,"type":750},"Haul all those bags from the car to the house in one trip ",{"type":746,"content":2104},[2105],{"text":2106,"type":750},"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":777,"attrs":2108,"content":2109},{"level":779},[2110],{"text":2111,"type":750},"Arm Exercises for Women",{"type":746,"content":2113},[2114],{"text":2115,"type":750},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":746,"content":2117},[2118],{"text":2119,"type":750},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":777,"attrs":2121,"content":2122},{"level":918},[2123],{"text":2124,"type":750},"1. Plank With Bicep Curl",{"type":746,"content":2126},[2127],{"text":2128,"type":750},"Target Muscles: Biceps & Core",{"type":791,"content":2130},[2131,2137,2143],{"type":794,"content":2132},[2133],{"type":746,"content":2134},[2135],{"text":2136,"type":750},"Begin in plank position, holding two dumbbells on the floor",{"type":794,"content":2138},[2139],{"type":746,"content":2140},[2141],{"text":2142,"type":750},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":794,"content":2144},[2145],{"type":746,"content":2146},[2147],{"text":2148,"type":750},"Maintain plank position and repeat with the other arm",{"type":777,"attrs":2150,"content":2151},{"level":918},[2152],{"text":2153,"type":750},"2. Overhead Tricep Extension",{"type":746,"content":2155},[2156],{"text":2157,"type":750},"Target Muscles: Triceps",{"type":791,"content":2159},[2160,2166,2172,2178],{"type":794,"content":2161},[2162],{"type":746,"content":2163},[2164],{"text":2165,"type":750},"Hold the weight overhead with both hands",{"type":794,"content":2167},[2168],{"type":746,"content":2169},[2170],{"text":2171,"type":750},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":794,"content":2173},[2174],{"type":746,"content":2175},[2176],{"text":2177,"type":750},"Straighten your elbows and extend the weight overhead",{"type":794,"content":2179},[2180],{"type":746,"content":2181},[2182],{"text":2183,"type":750},"Hold the fully extended position for a moment, then repeat slowly",{"type":746,"content":2185},[2186],{"text":2187,"type":750},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":777,"attrs":2189,"content":2190},{"level":918},[2191],{"text":2192,"type":750},"3. Upright Row ",{"type":746,"content":2194},[2195],{"text":2196,"type":750},"Target Muscles: Traps & Deltoids",{"type":791,"content":2198},[2199,2205,2211],{"type":794,"content":2200},[2201],{"type":746,"content":2202},[2203],{"text":2204,"type":750},"Begin standing with your feet hip-width apart",{"type":794,"content":2206},[2207],{"type":746,"content":2208},[2209],{"text":2210,"type":750},"Lift your barbell or dumbbells straight up toward your chin",{"type":794,"content":2212},[2213],{"type":746,"content":2214},[2215],{"text":2216,"type":750},"Pause at the top of the lift, lower, and repeat",{"type":777,"attrs":2218,"content":2219},{"level":918},[2220],{"text":2221,"type":750},"4. Lateral Arm Raise",{"type":746,"content":2223},[2224],{"text":2225,"type":750},"Target Muscles: Triceps & Shoulders",{"type":791,"content":2227},[2228,2234,2240],{"type":794,"content":2229},[2230],{"type":746,"content":2231},[2232],{"text":2233,"type":750},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":794,"content":2235},[2236],{"type":746,"content":2237},[2238],{"text":2239,"type":750},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":794,"content":2241},[2242],{"type":746,"content":2243},[2244],{"text":2245,"type":750},"Lower and repeat",{"type":777,"attrs":2247,"content":2248},{"level":918},[2249],{"text":2250,"type":750},"5. Dumbbell Bench Press",{"type":746,"content":2252},[2253],{"text":2254,"type":750},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":791,"content":2256},[2257,2263,2269,2279],{"type":794,"content":2258},[2259],{"type":746,"content":2260},[2261],{"text":2262,"type":750},"Begin laying on a bench with your feet flat on the floor",{"type":794,"content":2264},[2265],{"type":746,"content":2266},[2267],{"text":2268,"type":750},"Lift the dumbbells to chest height, with your hands facing forward",{"type":794,"content":2270},[2271],{"type":746,"content":2272},[2273,2275],{"text":2274,"type":750},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2276,"type":750,"marks":2277},"(don’t let the dumbbells touch)",[2278],{"type":1581},{"type":794,"content":2280},[2281],{"type":746,"content":2282},[2283],{"text":2284,"type":750},"Lower your arms and repeat",{"type":777,"attrs":2286,"content":2287},{"level":918},[2288],{"text":2289,"type":750},"6. Tricep Dips",{"type":746,"content":2291},[2292],{"text":2157,"type":750},{"type":791,"content":2294},[2295,2301,2307],{"type":794,"content":2296},[2297],{"type":746,"content":2298},[2299],{"text":2300,"type":750},"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":794,"content":2302},[2303],{"type":746,"content":2304},[2305],{"text":2306,"type":750},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":794,"content":2308},[2309],{"type":746,"content":2310},[2311],{"text":2312,"type":750},"Push yourself back up until your arms are almost straight, and repeat",{"type":777,"attrs":2314,"content":2315},{"level":918},[2316],{"text":2317,"type":750},"7. Decline Push-Up",{"type":746,"content":2319},[2320],{"text":2321,"type":750},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":791,"content":2323},[2324,2330,2336],{"type":794,"content":2325},[2326],{"type":746,"content":2327},[2328],{"text":2329,"type":750},"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":794,"content":2331},[2332],{"type":746,"content":2333},[2334],{"text":2335,"type":750},"Brace your core and glutes, and lower yourself down into a push-up",{"type":794,"content":2337},[2338],{"type":746,"content":2339},[2340],{"text":2341,"type":750},"Extend your elbows to push yourself up, and repeat",{"type":777,"attrs":2343,"content":2344},{"level":918},[2345],{"text":2346,"type":750},"8. Diamond Push-Up",{"type":746,"content":2348},[2349],{"text":2350,"type":750},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":791,"content":2352},[2353,2359,2365],{"type":794,"content":2354},[2355],{"type":746,"content":2356},[2357],{"text":2358,"type":750},"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":794,"content":2360},[2361],{"type":746,"content":2362},[2363],{"text":2364,"type":750},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":794,"content":2366},[2367],{"type":746,"content":2368},[2369],{"text":2370,"type":750},"Push yourself back up and repeat",{"type":746,"content":2372},[2373,2375,2382],{"text":2374,"type":750},"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":2376,"type":750,"marks":2377},"FightCamp Community",[2378],{"type":761,"attrs":2379},{"href":2380,"uuid":48,"anchor":48,"custom":2381,"target":764,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2383,"type":750}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":777,"attrs":2385,"content":2386},{"level":779},[2387],{"text":2388,"type":750},"Train Like a Woman",{"type":746,"content":2390},[2391,2392,2397],{"text":1617,"type":750},{"text":1619,"type":750,"marks":2393},[2394],{"type":761,"attrs":2395},{"href":1623,"uuid":48,"anchor":48,"custom":2396,"target":764,"linktype":13},{},{"text":1627,"type":750},{"type":746,"content":2399},[2400],{"text":1631,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2402,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2407,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2408,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2403,"component":118,"meta_info":2404,"meta_title":7,"block_image":2405,"cover_image":2406,"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":2411,"title":2412,"plugin":43,"description":2413},"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":2415,"alt":2416,"name":7,"focus":7,"title":2416,"filename":2417,"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,[1655],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2428,"created_at":2429,"published_at":2430,"updated_at":2431,"id":2432,"uuid":2433,"content":2434,"slug":2592,"full_slug":2593,"sort_by_date":48,"position":2594,"tag_list":2595,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":2596,"first_published_at":2430,"release_id":48,"lang":60,"path":1657,"alternates":2597,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2435,"faqs":2436,"title":2428,"topic":2453,"author":1692,"content":2468,"category":2574,"schedule":2409,"component":1219,"meta_info":2582,"cover_image":2586,"description":2590,"contributors":2591},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2437,2441,2445,2449],{"_uid":2438,"answer":2439,"question":2440,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2442,"answer":2443,"question":2444,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2446,"answer":2447,"question":2448,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2450,"answer":2451,"question":2452,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2454,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2466,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2467,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2455,"component":39,"meta_info":2463,"block_image":2464,"cover_image":2465,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2456,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2457,"component":118,"meta_info":2458,"meta_title":7,"block_image":2459,"cover_image":2460,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":743,"content":2469},[2470,2474,2479,2498,2503,2507,2512,2515,2520,2531,2536,2549,2554,2558,2562,2571],{"type":746,"content":2471},[2472],{"text":2473,"type":750},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":777,"attrs":2475,"content":2476},{"level":779},[2477],{"text":2478,"type":750},"Practice, Practice, Practice",{"type":746,"content":2480},[2481,2483,2487,2489,2496],{"text":2482,"type":750},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2484,"type":750,"marks":2485},"always",[2486],{"type":1581},{"text":2488,"type":750}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2490,"type":750,"marks":2491},"mirror",[2492],{"type":761,"attrs":2493},{"href":2494,"uuid":48,"anchor":48,"custom":2495,"target":764,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2497,"type":750}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":777,"attrs":2499,"content":2500},{"level":918},[2501],{"text":2502,"type":750},"Shoulder Touch Drill",{"type":746,"content":2504},[2505],{"text":2506,"type":750},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":777,"attrs":2508,"content":2509},{"level":918},[2510],{"text":2511,"type":750},"Cobra Bag",{"type":746,"content":2513},[2514],{"text":2443,"type":750},{"type":777,"attrs":2516,"content":2517},{"level":918},[2518],{"text":2519,"type":750},"Sparring",{"type":746,"content":2521},[2522,2524,2529],{"text":2523,"type":750},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2519,"type":750,"marks":2525},[2526],{"type":761,"attrs":2527},{"href":1758,"uuid":48,"anchor":48,"custom":2528,"target":764,"linktype":13},{},{"text":2530,"type":750}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":777,"attrs":2532,"content":2533},{"level":918},[2534],{"text":2535,"type":750},"“Free flow” mitt work",{"type":746,"content":2537},[2538,2540,2547],{"text":2539,"type":750},"Free flow ",{"text":2541,"type":750,"marks":2542},"mitt work",[2543],{"type":761,"attrs":2544},{"href":2545,"uuid":48,"anchor":48,"custom":2546,"target":764,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2548,"type":750}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":777,"attrs":2550,"content":2551},{"level":918},[2552],{"text":2553,"type":750},"Think Fast",{"type":746,"content":2555},[2556],{"text":2557,"type":750},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":777,"attrs":2559,"content":2560},{"level":779},[2561],{"text":1613,"type":750},{"type":746,"content":2563},[2564,2565,2570],{"text":1617,"type":750},{"text":1619,"type":750,"marks":2566},[2567],{"type":761,"attrs":2568},{"href":1623,"uuid":48,"anchor":48,"custom":2569,"target":764,"linktype":13},{},{"text":1808,"type":750},{"type":746,"content":2572},[2573],{"text":1631,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2575,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2580,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2576,"component":118,"meta_info":2577,"meta_title":7,"block_image":2578,"cover_image":2579,"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":2583,"title":2584,"plugin":43,"description":2585},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2587,"alt":2588,"name":7,"focus":7,"title":2588,"filename":2589,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1655],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2599,"created_at":2600,"published_at":2601,"updated_at":2602,"id":2603,"uuid":2604,"content":2605,"slug":2833,"full_slug":2834,"sort_by_date":48,"position":2835,"tag_list":2836,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":2837,"first_published_at":2838,"release_id":48,"lang":60,"path":1657,"alternates":2839,"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":2606,"faqs":2607,"title":2599,"topic":2620,"author":2635,"content":2636,"category":2814,"schedule":2822,"component":1219,"meta_info":2823,"cover_image":2827,"description":2831,"contributors":2832},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2608,2612,2616],{"_uid":2609,"answer":2610,"question":2611,"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":2613,"answer":2614,"question":2615,"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":2617,"answer":2618,"question":2619,"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":2621,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2633,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2634,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2622,"component":39,"meta_info":2630,"block_image":2631,"cover_image":2632,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2623,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2628,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2629,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2624,"component":118,"meta_info":2625,"meta_title":7,"block_image":2626,"cover_image":2627,"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":743,"content":2637},[2638,2642,2646,2650,2654,2668,2716,2730,2735,2759,2793,2797,2801,2811],{"type":777,"attrs":2639,"content":2640},{"level":779},[2641],{"text":2611,"type":750},{"type":746,"content":2643},[2644],{"text":2645,"type":750},"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":746,"content":2647},[2648],{"text":2649,"type":750},"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":777,"attrs":2651,"content":2652},{"level":779},[2653],{"text":2615,"type":750},{"type":746,"content":2655},[2656,2658,2666],{"text":2657,"type":750},"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":2659,"type":750,"marks":2660},"National Academy of Sports Medicine",[2661,2665],{"type":761,"attrs":2662},{"href":2663,"uuid":48,"anchor":48,"custom":2664,"target":764,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1290},{"text":2667,"type":750}," has a few exercise-related symptoms of overtraining:",{"type":2669,"attrs":2670,"content":2673},"ordered_list",{"order":2671},{"order":2672},1,[2674,2680,2686,2692,2698,2704,2710],{"type":794,"content":2675},[2676],{"type":746,"content":2677},[2678],{"text":2679,"type":750},"A plateau or decline in workout performance or progress",{"type":794,"content":2681},[2682],{"type":746,"content":2683},[2684],{"text":2685,"type":750},"A perception of increased exertion during “normal” or “easy” workouts",{"type":794,"content":2687},[2688],{"type":746,"content":2689},[2690],{"text":2691,"type":750},"Excessive sweating or overheating",{"type":794,"content":2693},[2694],{"type":746,"content":2695},[2696],{"text":2697,"type":750},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":794,"content":2699},[2700],{"type":746,"content":2701},[2702],{"text":2703,"type":750},"A lack of feeling “refreshed” after regular rest and recovery",{"type":794,"content":2705},[2706],{"type":746,"content":2707},[2708],{"text":2709,"type":750},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":794,"content":2711},[2712],{"type":746,"content":2713},[2714],{"text":2715,"type":750},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":746,"content":2717},[2718,2720,2728],{"text":2719,"type":750},"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":2721,"type":750,"marks":2722},"FightCamp App",[2723,2727],{"type":761,"attrs":2724},{"href":2725,"uuid":48,"anchor":48,"custom":2726,"target":764,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1290},{"text":2729,"type":750}," 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":777,"attrs":2731,"content":2732},{"level":779},[2733],{"text":2734,"type":750},"A Day of Rest",{"type":746,"content":2736},[2737,2739,2747,2749,2757],{"text":2738,"type":750},"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":2740,"type":750,"marks":2741},"Aaron",[2742,2746],{"type":761,"attrs":2743},{"href":2744,"uuid":48,"anchor":48,"custom":2745,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1290},{"text":2748,"type":750}," and ",{"text":2750,"type":750,"marks":2751},"Flo",[2752,2756],{"type":761,"attrs":2753},{"href":2754,"uuid":48,"anchor":48,"custom":2755,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1290},{"text":2758,"type":750},"), 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":746,"content":2760},[2761,2763,2771,2773,2781,2783,2791],{"text":2762,"type":750},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2764,"type":750,"marks":2765},"researchers",[2766,2770],{"type":761,"attrs":2767},{"href":2768,"uuid":48,"anchor":48,"custom":2769,"target":764,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1290},{"text":2772,"type":750}," 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":2774,"type":750,"marks":2775},"FightCamp Trainers",[2776,2780],{"type":761,"attrs":2777},{"href":2778,"uuid":48,"anchor":48,"custom":2779,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1290},{"text":2782,"type":750}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2784,"type":750,"marks":2785},"neurological connections",[2786,2790],{"type":761,"attrs":2787},{"href":2788,"uuid":48,"anchor":48,"custom":2789,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1290},{"text":2792,"type":750},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":746,"content":2794},[2795],{"text":2796,"type":750},"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":777,"attrs":2798,"content":2799},{"level":779},[2800],{"text":1613,"type":750},{"type":746,"content":2802},[2803,2804,2810],{"text":1617,"type":750},{"text":1619,"type":750,"marks":2805},[2806,2809],{"type":761,"attrs":2807},{"href":1623,"uuid":48,"anchor":48,"custom":2808,"target":764,"linktype":13},{},{"type":1290},{"text":1808,"type":750},{"type":746,"content":2812},[2813],{"text":1631,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2815,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2820,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2821,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2816,"component":118,"meta_info":2817,"meta_title":7,"block_image":2818,"cover_image":2819,"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":2824,"title":2825,"plugin":43,"description":2826},"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":2828,"alt":2829,"name":7,"focus":7,"title":2829,"filename":2830,"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,[1655],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1219,"created_at":2841,"published_at":2842,"updated_at":2843,"id":2844,"uuid":2845,"content":2846,"slug":1219,"full_slug":2867,"sort_by_date":48,"position":446,"tag_list":2868,"is_startpage":9,"parent_id":2869,"meta_data":48,"group_id":2870,"first_published_at":2871,"release_id":48,"lang":60,"path":7,"alternates":2872,"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":2847,"component":2848,"meta_info":2849,"custom_content_list":2851},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2850,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2852,2857,2862],{"_uid":2853,"label":2854,"value":2855,"dev_id":2856,"component":750},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2858,"label":2859,"value":2860,"dev_id":2861,"component":750},"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":2863,"label":2864,"value":2865,"dev_id":2866,"component":750},"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",[],1785892874746]