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From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],["Reactive",681],[682,891,1319,2098,2651,3097],{"name":683,"created_at":684,"published_at":685,"updated_at":686,"id":687,"uuid":688,"content":689,"slug":881,"full_slug":882,"sort_by_date":48,"position":883,"tag_list":884,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":887,"first_published_at":888,"release_id":48,"lang":60,"path":889,"alternates":890,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":690,"faqs":691,"title":709,"topic":710,"author":725,"content":730,"category":864,"schedule":872,"component":873,"meta_info":874,"cover_image":877,"description":876,"contributors":880},"c628587a-c675-49db-aeb5-90c6a222f9b6",[692,697,701,705],{"_uid":693,"answer":694,"question":695,"component":696},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?","faq_schema",{"_uid":698,"answer":699,"question":700,"component":696},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":702,"answer":703,"question":704,"component":696},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":706,"answer":707,"question":708,"component":696},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":711,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":723,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":712,"component":39,"meta_info":720,"block_image":721,"cover_image":722,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":713,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":718,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":714,"component":118,"meta_info":715,"meta_title":7,"block_image":716,"cover_image":717,"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":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":726,"slug":673,"full_slug":674,"sort_by_date":48,"position":113,"tag_list":728,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":727,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":671,"social_link_linkedin":7,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":732},"doc",[733,750,757,763,778,781,786,797,800,805,816,820,824,829,842,847,860],{"type":734,"content":735},"paragraph",[736,739,748],{"text":737,"type":738},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ","text",{"text":740,"type":738,"marks":741},"shadowboxing",[742],{"type":743,"attrs":744},"link",{"href":745,"uuid":48,"anchor":48,"custom":746,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},"_blank",{"text":749,"type":738}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":751,"attrs":752,"content":754},"heading",{"level":753},2,[755],{"text":756,"type":738},"Why You Should Practice Shadowboxing With Hand Weights",{"type":751,"attrs":758,"content":760},{"level":759},3,[761],{"text":762,"type":738},"1. Speed",{"type":764,"attrs":765},"blok",{"id":766,"body":767},"58589914-3cf9-454d-8369-7218c807f59a",[768],{"url":769,"_uid":771,"image":772,"component":776,"copyright_details":777},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":773,"alt":774,"name":7,"focus":48,"title":774,"filename":775,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png","content_image",[],{"type":734,"content":779},[780],{"text":699,"type":738},{"type":751,"attrs":782,"content":783},{"level":759},[784],{"text":785,"type":738},"2. Arm Endurance",{"type":764,"attrs":787},{"id":766,"body":788},[789],{"url":790,"_uid":791,"image":792,"component":776,"copyright_details":796},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":793,"alt":794,"name":7,"focus":48,"title":794,"filename":795,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":734,"content":798},[799],{"text":703,"type":738},{"type":751,"attrs":801,"content":802},{"level":759},[803],{"text":804,"type":738},"3. Cardiovascular Conditioning",{"type":764,"attrs":806},{"id":766,"body":807},[808],{"url":809,"_uid":810,"image":811,"component":776,"copyright_details":815},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":812,"alt":813,"name":7,"focus":48,"title":813,"filename":814,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":734,"content":817},[818],{"text":819,"type":738},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":734,"content":821},[822],{"text":823,"type":738},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":751,"attrs":825,"content":826},{"level":753},[827],{"text":828,"type":738},"Amp Up Your Training",{"type":734,"content":830},[831,833,840],{"text":832,"type":738},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":834,"type":738,"marks":835},"FightCamp Facebook Community",[836],{"type":743,"attrs":837},{"href":838,"uuid":48,"anchor":48,"custom":839,"target":747,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":841,"type":738}," and let me know.",{"type":751,"attrs":843,"content":844},{"level":753},[845],{"text":846,"type":738},"Train Like a Fighter",{"type":734,"content":848},[849,851,858],{"text":850,"type":738},"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":852,"type":738,"marks":853},"FightCamp",[854],{"type":743,"attrs":855},{"href":856,"uuid":48,"anchor":48,"custom":857,"target":747,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":859,"type":738}," 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":734,"content":861},[862],{"text":863,"type":738},"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":865,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":870,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":871,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":866,"component":118,"meta_info":867,"meta_title":7,"block_image":868,"cover_image":869,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00","article",{"_uid":875,"title":709,"plugin":43,"description":876},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":878,"alt":683,"name":7,"focus":48,"title":683,"filename":879,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[885],"featured",60887917,"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z","training/{{story.slug}}",[],{"name":892,"created_at":893,"published_at":894,"updated_at":895,"id":896,"uuid":897,"content":898,"slug":1312,"full_slug":1313,"sort_by_date":48,"position":1314,"tag_list":1315,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":1316,"first_published_at":1317,"release_id":48,"lang":60,"path":889,"alternates":1318,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":899,"faqs":900,"title":892,"topic":921,"author":936,"content":941,"category":1296,"schedule":1304,"component":873,"meta_info":1305,"cover_image":1308,"description":1307,"contributors":1311},"90b1a23d-022f-465e-be95-93419f6b1d6a",[901,905,909,913,917],{"_uid":902,"answer":903,"question":904,"component":696},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":906,"answer":907,"question":908,"component":696},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":910,"answer":911,"question":912,"component":696},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":914,"answer":915,"question":916,"component":696},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":918,"answer":919,"question":920,"component":696},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":922,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":934,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":935,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":923,"component":39,"meta_info":931,"block_image":932,"cover_image":933,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":924,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":929,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":930,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":925,"component":118,"meta_info":926,"meta_title":7,"block_image":927,"cover_image":928,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":937,"slug":673,"full_slug":674,"sort_by_date":48,"position":113,"tag_list":939,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":940,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":938,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":671,"social_link_linkedin":7,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":942},[943,947,950,963,968,973,1040,1045,1071,1076,1080,1085,1093,1105,1110,1121,1126,1137,1142,1153,1158,1170,1175,1186,1191,1211,1216,1221,1241,1246,1265,1270,1282,1286],{"type":734,"content":944},[945],{"text":946,"type":738},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":734,"content":948},[949],{"text":903,"type":738},{"type":764,"attrs":951},{"id":952,"body":953},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[954],{"_uid":955,"link":956,"image":958,"title":960,"component":962},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":957,"linktype":13,"fieldtype":14,"cached_url":957},"https://pin.it/2zdpNMs",{"id":959,"alt":960,"name":7,"focus":48,"title":960,"filename":961,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":751,"attrs":964,"content":965},{"level":753},[966],{"text":967,"type":738},"Top Rock Step-By-Step",{"type":751,"attrs":969,"content":970},{"level":759},[971],{"text":972,"type":738},"The Feet",{"type":974,"content":975},"bullet_list",[976,983,1003,1009,1028,1034],{"type":977,"content":978},"list_item",[979],{"type":734,"content":980},[981],{"text":982,"type":738},"Begin by starting in an athletic stance on the balls of your feet",{"type":977,"content":984},[985,989],{"type":734,"content":986},[987],{"text":988,"type":738},"To start, being by doing a “step out”",{"type":974,"content":990},[991,997],{"type":977,"content":992},[993],{"type":734,"content":994},[995],{"text":996,"type":738},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":977,"content":998},[999],{"type":734,"content":1000},[1001],{"text":1002,"type":738},"Pause for a half-second",{"type":977,"content":1004},[1005],{"type":734,"content":1006},[1007],{"text":1008,"type":738},"Return to the starting stance by performing a slight hop backward",{"type":977,"content":1010},[1011,1015],{"type":734,"content":1012},[1013],{"text":1014,"type":738},"Once returned, perform the opposite foot “step out”",{"type":974,"content":1016},[1017,1023],{"type":977,"content":1018},[1019],{"type":734,"content":1020},[1021],{"text":1022,"type":738},"Make sure the step out is in front of the opposite foot and crosses over",{"type":977,"content":1024},[1025],{"type":734,"content":1026},[1027],{"text":1002,"type":738},{"type":977,"content":1029},[1030],{"type":734,"content":1031},[1032],{"text":1033,"type":738},"Hop back to the starting position",{"type":977,"content":1035},[1036],{"type":734,"content":1037},[1038],{"text":1039,"type":738},"Continue Top Rocking for the remainder of the set",{"type":751,"attrs":1041,"content":1042},{"level":759},[1043],{"text":1044,"type":738},"The Arms",{"type":974,"content":1046},[1047,1053,1059,1065],{"type":977,"content":1048},[1049],{"type":734,"content":1050},[1051],{"text":1052,"type":738},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":977,"content":1054},[1055],{"type":734,"content":1056},[1057],{"text":1058,"type":738},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":977,"content":1060},[1061],{"type":734,"content":1062},[1063],{"text":1064,"type":738},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":977,"content":1066},[1067],{"type":734,"content":1068},[1069],{"text":1070,"type":738},"Continue using this arm motion to help with rhythm and balance",{"type":751,"attrs":1072,"content":1073},{"level":753},[1074],{"text":1075,"type":738},"Movement Key Points",{"type":734,"content":1077},[1078],{"text":1079,"type":738},"Here are some key things to focus on while performing the Top Rock:",{"type":751,"attrs":1081,"content":1082},{"level":759},[1083],{"text":1084,"type":738},"Start by swinging your arms",{"type":974,"content":1086},[1087],{"type":977,"content":1088},[1089],{"type":734,"content":1090},[1091],{"text":1092,"type":738},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":764,"attrs":1094},{"id":1095,"body":1096},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1097],{"url":1098,"_uid":1099,"image":1100,"component":776,"copyright_details":1104},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1101,"alt":1102,"name":7,"focus":48,"title":1102,"filename":1103,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":751,"attrs":1106,"content":1107},{"level":759},[1108],{"text":1109,"type":738},"On each hop back, your arms should cross in front of your chest",{"type":764,"attrs":1111},{"id":1095,"body":1112},[1113],{"url":1114,"_uid":1115,"image":1116,"component":776,"copyright_details":1120},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1117,"alt":1118,"name":7,"focus":48,"title":1118,"filename":1119,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":751,"attrs":1122,"content":1123},{"level":759},[1124],{"text":1125,"type":738},"One foot should cross at a time",{"type":764,"attrs":1127},{"id":1095,"body":1128},[1129],{"url":1130,"_uid":1131,"image":1132,"component":776,"copyright_details":1136},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1133,"alt":1134,"name":7,"focus":48,"title":1134,"filename":1135,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":751,"attrs":1138,"content":1139},{"level":759},[1140],{"text":1141,"type":738},"Perform the movement by staying on the balls of your feet",{"type":764,"attrs":1143},{"id":1095,"body":1144},[1145],{"url":1146,"_uid":1147,"image":1148,"component":776,"copyright_details":1152},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1149,"alt":1150,"name":7,"focus":48,"title":1150,"filename":1151,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":751,"attrs":1154,"content":1155},{"level":759},[1156],{"text":1157,"type":738},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":764,"attrs":1159},{"id":1160,"body":1161},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1162],{"url":1163,"_uid":1164,"image":1165,"component":776,"copyright_details":1169},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1166,"alt":1167,"name":7,"focus":48,"title":1167,"filename":1168,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":751,"attrs":1171,"content":1172},{"level":759},[1173],{"text":1174,"type":738},"Stay loose and have fun!",{"type":764,"attrs":1176},{"id":1095,"body":1177},[1178],{"url":1179,"_uid":1180,"image":1181,"component":776,"copyright_details":1185},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1182,"alt":1183,"name":7,"focus":48,"title":1183,"filename":1184,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":751,"attrs":1187,"content":1188},{"level":753},[1189],{"text":1190,"type":738},"Muscles Used",{"type":974,"content":1192},[1193,1199,1205],{"type":977,"content":1194},[1195],{"type":734,"content":1196},[1197],{"text":1198,"type":738},"Deltoids",{"type":977,"content":1200},[1201],{"type":734,"content":1202},[1203],{"text":1204,"type":738},"Core",{"type":977,"content":1206},[1207],{"type":734,"content":1208},[1209],{"text":1210,"type":738},"Calves",{"type":751,"attrs":1212,"content":1213},{"level":753},[1214],{"text":1215,"type":738},"Application",{"type":751,"attrs":1217,"content":1218},{"level":759},[1219],{"text":1220,"type":738},"For Sets",{"type":974,"content":1222},[1223,1229,1235],{"type":977,"content":1224},[1225],{"type":734,"content":1226},[1227],{"text":1228,"type":738},"Perform 3-6 sets",{"type":977,"content":1230},[1231],{"type":734,"content":1232},[1233],{"text":1234,"type":738},"12-20 repetitions each way",{"type":977,"content":1236},[1237],{"type":734,"content":1238},[1239],{"text":1240,"type":738},"Rest 30-45 seconds between sets",{"type":751,"attrs":1242,"content":1243},{"level":759},[1244],{"text":1245,"type":738},"For Time",{"type":974,"content":1247},[1248,1253,1259],{"type":977,"content":1249},[1250],{"type":734,"content":1251},[1252],{"text":1228,"type":738},{"type":977,"content":1254},[1255],{"type":734,"content":1256},[1257],{"text":1258,"type":738},"Perform for 30-90 seconds",{"type":977,"content":1260},[1261],{"type":734,"content":1262},[1263],{"text":1264,"type":738},"Rest 45-60 seconds between sets",{"type":751,"attrs":1266,"content":1267},{"level":753},[1268],{"text":1269,"type":738},"Dance Moves For Boxers",{"type":734,"content":1271},[1272,1274,1280],{"text":1273,"type":738},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":657,"type":738,"marks":1275},[1276],{"type":743,"attrs":1277},{"href":1278,"uuid":48,"anchor":48,"custom":1279,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1281,"type":738},". ",{"type":751,"attrs":1283,"content":1284},{"level":753},[1285],{"text":846,"type":738},{"type":734,"content":1287},[1288,1289,1294],{"text":850,"type":738},{"text":852,"type":738,"marks":1290},[1291],{"type":743,"attrs":1292},{"href":856,"uuid":48,"anchor":48,"custom":1293,"target":747,"linktype":13},{},{"text":1295,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1297,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1302,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1303,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1298,"component":118,"meta_info":1299,"meta_title":7,"block_image":1300,"cover_image":1301,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1306,"title":892,"plugin":43,"description":1307},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1309,"alt":892,"name":7,"focus":48,"title":892,"filename":1310,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[885],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1320,"created_at":1321,"published_at":1322,"updated_at":1323,"id":1324,"uuid":1325,"content":1326,"slug":2092,"full_slug":2093,"sort_by_date":48,"position":2094,"tag_list":2095,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":2096,"first_published_at":1322,"release_id":48,"lang":60,"path":889,"alternates":2097,"default_full_slug":48,"translated_slugs":48},"8 Minute Core Stabilization Workout With Flo Master","2022-06-08T23:06:21.012Z","2022-11-01T19:42:23.446Z","2022-11-01T19:42:23.486Z",147784865,"3ad24b73-b6c7-480c-8490-9e3c70c2ec8c",{"_uid":1327,"faqs":1328,"title":1320,"topic":1365,"author":1380,"content":1385,"category":2076,"schedule":2084,"component":873,"meta_info":2085,"cover_image":2088,"description":2087,"contributors":2091},"d1e07209-4c00-4351-b73e-76ca6f06f1f8",[1329,1333,1337,1341,1345,1349,1353,1357,1361],{"_uid":1330,"answer":1331,"question":1332,"component":696},"221b6367-e3a8-4885-a4e1-b19d25651a65","One of the byproducts of the core is that it helps with trunk stabilization. Your core helps to control your trunk while certain body parts (i.e. your arms and legs) are working during functional movements.","What is core stability?",{"_uid":1334,"answer":1335,"question":1336,"component":696},"6ae54501-3598-43e7-91dc-2f7490cce8ba","- Start on all fours, arms straight, hands under shoulders\n- Your knees should be at 90 degrees under the hips\n- Engage the core (think belly to spine)\n- Keep your back flat, and lift the knees 1-3 inches off the ground\n- Hold this plank position for 30 seconds","How to do a bear plank?",{"_uid":1338,"answer":1339,"question":1340,"component":696},"b1ad5f68-4400-49ce-a277-65eac07284e8","- Start off in the bear plank position\n- Crawl on all fours around the yoga mat\n- Your left arm moves with your right leg and vice-versa\n- Focus on slow controlled breaths\n- Inhale through your nose - exhale through your mouth\n- Crawl for 30 seconds","How to do a bear crawl?",{"_uid":1342,"answer":1343,"question":1344,"component":696},"1b3dfef6-b6b0-4ca4-b8dc-72b8b28c20ff","- Begin by lying on the ground on your back\n- Your legs should be at a 90 degree angle\n- Drive your heels into the ground and lift your hips up\n- Squeeze the glutes\n- Point your hands towards the ceiling\n- Hold this position for 30 seconds","How to do a floor bridge?",{"_uid":1346,"answer":1347,"question":1348,"component":696},"248f1822-13aa-4111-a084-1c8b8dc2c9cc","- Begin by lying on the ground on your back\n- Place your hands under your rear for assistance\n- Keeping your legs straight, raise your legs six inches off the ground\n- Focus on controlled breaths and keeping the lower part of your back on the ground\n- Added challenge: Keep arms by your side\n- Hold this position for 30 seconds","How to do a 6 inch leg hold?",{"_uid":1350,"answer":1351,"question":1352,"component":696},"b5628eed-43b6-4b67-9ee8-f4bb246e3081","- Start by resting on your forearms and toes\n- Elbows should be in line underneath your shoulders\n- Focus on pushing your elbows into the ground\n- Legs are in a straight line\n- Squeeze your glutes\n- Engage your core\n- Your body should be in a straight line\n- Don’t allow your hips to rise or fall\n- Hold this position for 30 seconds\n\n*Challenge - To increase the intensity of this position:\n- Raise one leg for 15 seconds\n- Switch legs and keep it raised for 15 seconds","How to do an elbow plank?",{"_uid":1354,"answer":1355,"question":1356,"component":696},"941e263d-c26d-494a-b96c-60e04c9aab60","- Begin by lying on the ground on your back\n- Raise your legs 6-8 inches off the ground\n- Focus on keeping your lower back in contact with the ground\n- Point your arms back, overhead forming a 45-degree angle with the ground\n- Hold this position for 30 seconds","How to do a hollow hold?",{"_uid":1358,"answer":1359,"question":1360,"component":696},"17361d66-1195-445d-8bdf-e021aa4d7239","- Begin by lying on the ground on your back\n- Your legs should be at a 90 degree angle\n- Drive your heels into the ground and lift your hips up\n- Squeeze the glutes\n- Point your hands towards the ceiling\n- To regress movement: Keep your hands on the ground next to your body\n- From here, straighten your left leg and raise it towards the ceiling\n- Hold this position for 30 seconds\n- Repeat with the right leg","How to do a single-leg floor bridge?",{"_uid":1362,"answer":1363,"question":1364,"component":696},"b8039f21-116e-4400-815b-c5a9c9c0ab72","- Begin by sitting on the ground legs stretched out in front of you\n- Spread your legs to form a “V” shape\n- Reach down your left leg, attempting to grab your foot\n- Hold this stretch for 10-15 seconds\n- Return to an upright posture\n- While maintaining an upright torso, twist and grab your left leg, turning as far back as possible\n- Hold this stretch for 10-15 seconds\n- Return to an upright posture\n- Switch and repeat for the right side","How should you cooldown after a core stabilization workout?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1366,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1378,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1379,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1367,"component":39,"meta_info":1375,"block_image":1376,"cover_image":1377,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1368,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1373,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1374,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1369,"component":118,"meta_info":1370,"meta_title":7,"block_image":1371,"cover_image":1372,"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":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1381,"slug":673,"full_slug":674,"sort_by_date":48,"position":113,"tag_list":1383,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":1384,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1382,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":671,"social_link_linkedin":7,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":1386},[1387,1391,1401,1413,1418,1430,1435,1444,1462,1467,1478,1512,1517,1528,1570,1575,1586,1626,1631,1642,1682,1687,1698,1759,1763,1774,1788,1793,1804,1836,1841,1852,1900,1905,1916,1963,1967,1972,1983,2017,2028,2054,2059,2063,2067],{"type":734,"content":1388},[1389],{"text":1390,"type":738},"Just like the name implies, your core is at the center of your body. It is the foundation of every movement pattern that you will perform on a day-to-day basis throughout your entire life. From that understanding alone, it's crucial to see why you would want to have a strong, functional core.",{"type":734,"content":1392},[1393,1395,1399],{"text":1394,"type":738},"FightCamp Trainer ",{"text":657,"type":738,"marks":1396},[1397],{"type":743,"attrs":1398},{"href":1278,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":1400,"type":738}," is going to take you through an intense 8 minute core workout designed to help you master your core stability.",{"type":764,"attrs":1402},{"id":1403,"body":1404},"45a55355-d715-4c78-816a-4c97ce8df73e",[1405],{"_uid":1406,"link":1407,"image":1409,"title":1411,"component":962},"i-d5c450b4-bd14-4fe8-819c-e07eff8e1c65",{"id":7,"url":1408,"linktype":13,"fieldtype":14,"cached_url":1408},"https://youtu.be/ahI-IGQ9F4c",{"id":1410,"alt":1411,"name":7,"focus":48,"title":1411,"filename":1412,"copyright":7,"fieldtype":50},5044056,"8 Minute INTENSE Ab Workout l 6 Pack Workout","https://a.storyblok.com/f/115220/1244x700/b68ad0716b/8-minute-intense-ab-workout-6-pack-workout.png",{"type":751,"attrs":1414,"content":1415},{"level":753},[1416],{"text":1417,"type":738},"What is Core Stability?",{"type":734,"content":1419},[1420,1422,1428],{"text":1421,"type":738},"One of the byproducts of the ",{"text":1423,"type":738,"marks":1424},"core",[1425],{"type":743,"attrs":1426},{"href":1427,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://youtu.be/WO8VJ6yCDg4",{"text":1429,"type":738}," is that it helps with trunk stabilization. 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From punching, kicking, slipping, and moving, your core is involved in every aspect. Doing this 8-minute routine will not only help with core strength and stability, but it will also help your shoulders, hips, and ankles as well. ",{"type":751,"attrs":2064,"content":2065},{"level":753},[2066],{"text":846,"type":738},{"type":734,"content":2068},[2069,2070,2074],{"text":850,"type":738},{"text":852,"type":738,"marks":2071},[2072],{"type":743,"attrs":2073},{"href":856,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":2075,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2077,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2082,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2083,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2078,"component":118,"meta_info":2079,"meta_title":7,"block_image":2080,"cover_image":2081,"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},[],[],"2022-11-02 00:00",{"_uid":2086,"title":1320,"plugin":43,"description":2087},"2820315b-f3e5-4ed8-b2bf-1a321460430c","Put that core to work with this 8 minute ab workout. FightCamp Trainer Flo Master will test your strength and stability and have your abs feeling the burn!",{"id":2089,"alt":1320,"name":7,"focus":48,"title":1320,"filename":2090,"copyright":7,"fieldtype":50},5044053,"https://a.storyblok.com/f/115220/2400x990/6b9742f7e2/8-minute-core-stabilization-workout-with-flo-master.png",[],"8-minute-core-stabilization-workout-with-flo-master","blogs/8-minute-core-stabilization-workout-with-flo-master",-4830,[885],"2fc3239d-694a-4a34-945d-f6310c211c0d",[],{"name":2099,"created_at":2100,"published_at":2101,"updated_at":2102,"id":2103,"uuid":2104,"content":2105,"slug":2645,"full_slug":2646,"sort_by_date":48,"position":2647,"tag_list":2648,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":2649,"first_published_at":2101,"release_id":48,"lang":60,"path":889,"alternates":2650,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 5 Minute Dynamic Warm-Up","2022-07-08T18:17:43.591Z","2022-10-27T14:29:56.751Z","2022-10-27T14:29:56.782Z",161216542,"12338a51-de09-4a0e-a46e-5c3445b2b29b",{"_uid":2106,"faqs":2107,"title":2099,"topic":2144,"author":2159,"content":2164,"category":2627,"schedule":2635,"component":873,"meta_info":2636,"cover_image":2640,"description":2639,"contributors":2644},"4a7d995b-52cc-4daa-997c-08b81fb7d9a5",[2108,2112,2116,2120,2124,2128,2132,2136,2140],{"_uid":2109,"answer":2110,"question":2111,"component":696},"2f8e10ad-9d8b-4e2a-a4ea-0924cb195b64","One of the keys to long-term longevity with fitness involves taking care of your body. All too often we feel pressed on time and jump directly into our workouts to try and save time. In the end, this direct path usually leads to injury and setbacks, inevitably leading to lost time. The truth is, a good five minutes of warming up will properly prep your body for training.","Should you warm-up before a workout?",{"_uid":2113,"answer":2114,"question":2115,"component":696},"ccbbbcea-88bc-43e0-a323-9023e0f72070","-Similar to marching in place, the A-skip has you add a little bounce to your march as if you were to skip in place\n-Focus on controlled motion and raising the knee up above hip-height\n-Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted\n-Focus on breathing in through your nose and out through your mouth\n-Continue skipping for 30 seconds","How do you do A-Skips?",{"_uid":2117,"answer":2118,"question":2119,"component":696},"1c02025b-5c57-42ef-aa02-6f66ac776f92","-Start off in an athletic stance, feet shoulder-width apart\n-Begin to shuffle to your right for three shuffles\n-Pause and shuffle back to your left for three shuffles\n-Your chest should remain forward as you shuffle side to side\n-Do not cross your legs while shuffling\n-Continue shuffling for 30 seconds","How do you do Side Shuffles?",{"_uid":2121,"answer":2122,"question":2123,"component":696},"ac26dc08-fef2-476d-86b6-86304d16d65c","-Similar to the A-skip, high knees remove the slight bounce and have you repetitively perform the knee drives at a higher tempo\n-Focus on controlled motion and raising the knee up above hip-height\n-Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted\n-Focus on breathing in through your nose and out through your mouth\n-Continue high knees for 30 seconds","How do you do High Knees?",{"_uid":2125,"answer":2126,"question":2127,"component":696},"bc0c3c32-361c-4023-82ed-4414ab51c631","-This movement combines high knees with side shuffling\n-Perform three shuffles to your right, pause on one foot for a second, then perform three shuffles to your left\n-Focus on controlled movements and slow them down to master the pattern\n-Add tempo as movement is mastered\n-Continue shuffling for 30 seconds","How do you do High Knee Shuffles?",{"_uid":2129,"answer":2130,"question":2131,"component":696},"b0e3492f-b6be-48c6-9e35-f2c357441619","-Start off in an athletic stance with feet slightly wider than shoulder-width\n-Perform a bodyweight squat pausing at the bottom for a second\n-Return to an upright posture\n-Step your left leg towards your right leg\n-Legs should be touching each other\n-Raise your left knee to hip height pausing for a half-second\n-Swing your left knee out towards the side of your body before bringing it back down to the ground\n-Once on the ground, your feet should be forming a t-shape\n-Raise your left knee back up and out in a reverse motion you just performed, before letting it come back down towards your right leg\n-Return back to the starting squat stance position and perform the same leg opener for your right leg\n-Continue this movement pattern for 60 seconds","How do you do Squat + Gate Openers?",{"_uid":2133,"answer":2134,"question":2135,"component":696},"533d1295-a92e-4b3e-a99e-a37ac92c0f65","-Start off in an athletic stance\n-Perform a reverse lunge bringing your right leg back until your knee just kisses the ground\n-Hold this position\n-Twist your torso towards your left as far as you can pausing for a second\n-Twist back towards your midline\n-Step your right leg back forward to your starting stance\n-Switch leg lunges and twist in the opposite direction\n-Continue this movement pattern for 60 seconds","How do you do Reverse Lunge + Torso Twists?",{"_uid":2137,"answer":2138,"question":2139,"component":696},"7d8a0109-1605-44eb-ab2b-6ca57cb19189","-Start off in an athletic stance\n-Kick your right leg up as high as you can attempting to kick an imaginary opponent's head\n-Control your movement while kicking\n-Gather yourself and perform a left leg swing as high as you can\n-Slow and controlled kicks are the priority\n-Continue alternating leg swings for 30 seconds","How do you do Leg Swings?",{"_uid":2141,"answer":2142,"question":2143,"component":696},"8ab10f49-8c1d-442a-ac31-7e8b32a51229","-Start off in an athletic stance\n-Your torso should remain facing forward through the entire kick\n-Perform a left leg crescent kick by swinging your leg up and over an invisible chair in front of you in a counterclockwise motion\n-Gather yourself\n-Perform a right leg crescent kick by swinging your leg up and over in a clockwise direction\n-Continue alternating leg kicks for 30 seconds","How do you do Crescent Kicks?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2145,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2157,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2146,"component":39,"meta_info":2154,"block_image":2155,"cover_image":2156,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2147,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2152,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2148,"component":118,"meta_info":2149,"meta_title":7,"block_image":2150,"cover_image":2151,"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":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2160,"slug":673,"full_slug":674,"sort_by_date":48,"position":113,"tag_list":2162,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":2163,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2161,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":671,"social_link_linkedin":7,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2165},[2166,2169,2178,2191,2196,2201,2235,2240,2280,2285,2316,2321,2354,2359,2371,2442,2447,2458,2507,2512,2523,2562,2567,2606,2611,2615,2619],{"type":734,"content":2167},[2168],{"text":2110,"type":738},{"type":734,"content":2170},[2171,2172,2176],{"text":1394,"type":738},{"text":657,"type":738,"marks":2173},[2174],{"type":743,"attrs":2175},{"href":1278,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":2177,"type":738}," designed this quick dynamic warm-up to allow your body to fully warm up, avoid injury, and let you get the most out of your workout. Flo performs this routine before he does any kickboxing, jiu-jitsu, or boxing work.",{"type":764,"attrs":2179},{"id":2180,"body":2181},"7f7c5f3e-df80-43ec-a1dd-087e0a411edc",[2182],{"_uid":2183,"link":2184,"image":2186,"title":2190,"component":962},"i-5b75e44e-e7d9-40d7-b3fc-7c3546ef1aa7",{"id":7,"url":2185,"linktype":13,"fieldtype":14,"cached_url":2185},"https://youtu.be/VoOCZ5BnaJg",{"id":2187,"alt":2188,"name":7,"focus":48,"title":2188,"filename":2189,"copyright":7,"fieldtype":50},5257505,"FightCamp - Do This Before Your Workout l 5 Minute Dynamic Warm Up","https://a.storyblok.com/f/115220/1244x700/e81c8ae19a/do-this-before-your-workout-5-minute-dynamic-warm-up.png","Do This Before Your Workout l 5 Minute Dynamic Warm Up",{"type":751,"attrs":2192,"content":2193},{"level":753},[2194],{"text":2195,"type":738},"Flo’s 5 Minute Dynamic Warm-up Routine",{"type":751,"attrs":2197,"content":2198},{"level":759},[2199],{"text":2200,"type":738},"A-Skips (30 seconds)",{"type":974,"content":2202},[2203,2209,2215,2229],{"type":977,"content":2204},[2205],{"type":734,"content":2206},[2207],{"text":2208,"type":738},"Similar to marching in place, the A-skip has you add a little bounce to your march as if you were to skip in place",{"type":977,"content":2210},[2211],{"type":734,"content":2212},[2213],{"text":2214,"type":738},"Focus on controlled motion and raising the knee up above hip-height",{"type":977,"content":2216},[2217,2221],{"type":734,"content":2218},[2219],{"text":2220,"type":738},"Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted",{"type":974,"content":2222},[2223],{"type":977,"content":2224},[2225],{"type":734,"content":2226},[2227],{"text":2228,"type":738},"Focus on breathing in through your nose and out through your mouth",{"type":977,"content":2230},[2231],{"type":734,"content":2232},[2233],{"text":2234,"type":738},"Continue skipping for 30 seconds",{"type":751,"attrs":2236,"content":2237},{"level":759},[2238],{"text":2239,"type":738},"Side Shuffle (30 seconds)",{"type":974,"content":2241},[2242,2248,2254,2274],{"type":977,"content":2243},[2244],{"type":734,"content":2245},[2246],{"text":2247,"type":738},"Start off in an athletic stance, feet shoulder-width apart",{"type":977,"content":2249},[2250],{"type":734,"content":2251},[2252],{"text":2253,"type":738},"Begin to shuffle to your right for three shuffles",{"type":977,"content":2255},[2256,2260],{"type":734,"content":2257},[2258],{"text":2259,"type":738},"Pause and shuffle back to your left for three shuffles",{"type":974,"content":2261},[2262,2268],{"type":977,"content":2263},[2264],{"type":734,"content":2265},[2266],{"text":2267,"type":738},"Your chest should remain forward as you shuffle side to side",{"type":977,"content":2269},[2270],{"type":734,"content":2271},[2272],{"text":2273,"type":738},"Do not cross your legs while shuffling",{"type":977,"content":2275},[2276],{"type":734,"content":2277},[2278],{"text":2279,"type":738},"Continue shuffling for 30 seconds",{"type":751,"attrs":2281,"content":2282},{"level":759},[2283],{"text":2284,"type":738},"High Knees (30 seconds)",{"type":974,"content":2286},[2287,2293,2298,2310],{"type":977,"content":2288},[2289],{"type":734,"content":2290},[2291],{"text":2292,"type":738},"Similar to the A-skip, high knees remove the slight bounce and have you repetitively perform the knee drives at a higher tempo",{"type":977,"content":2294},[2295],{"type":734,"content":2296},[2297],{"text":2214,"type":738},{"type":977,"content":2299},[2300,2303],{"type":734,"content":2301},[2302],{"text":2220,"type":738},{"type":974,"content":2304},[2305],{"type":977,"content":2306},[2307],{"type":734,"content":2308},[2309],{"text":2228,"type":738},{"type":977,"content":2311},[2312],{"type":734,"content":2313},[2314],{"text":2315,"type":738},"Continue high knees for 30 seconds",{"type":751,"attrs":2317,"content":2318},{"level":759},[2319],{"text":2320,"type":738},"High Knee Shuffles (30 seconds)",{"type":974,"content":2322},[2323,2329,2349],{"type":977,"content":2324},[2325],{"type":734,"content":2326},[2327],{"text":2328,"type":738},"This movement combines high knees with side shuffling",{"type":977,"content":2330},[2331,2335],{"type":734,"content":2332},[2333],{"text":2334,"type":738},"Perform three shuffles to your right, pause on one foot for a second, then perform three shuffles to your left",{"type":974,"content":2336},[2337,2343],{"type":977,"content":2338},[2339],{"type":734,"content":2340},[2341],{"text":2342,"type":738},"Focus on controlled movements and slow them down to master the pattern",{"type":977,"content":2344},[2345],{"type":734,"content":2346},[2347],{"text":2348,"type":738},"Add tempo as movement is mastered",{"type":977,"content":2350},[2351],{"type":734,"content":2352},[2353],{"text":2279,"type":738},{"type":751,"attrs":2355,"content":2356},{"level":759},[2357],{"text":2358,"type":738},"Squat + Gate Opener (60 seconds)",{"type":764,"attrs":2360},{"id":2361,"body":2362},"8ab59d0d-59fa-4516-b605-450011a80f7d",[2363],{"url":2364,"_uid":2365,"image":2366,"component":776,"copyright_details":2370},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-b0b5d0a3-e365-4b4c-b223-da5ca9242b30",{"id":2367,"alt":2368,"name":7,"focus":48,"title":2368,"filename":2369,"copyright":7,"fieldtype":50},5257656,"FightCamp - Squat + Gate Opener Exercise","https://a.storyblok.com/f/115220/1100x1100/54f7abb3bd/fightcamp_gate_openers.png",[],{"type":974,"content":2372},[2373,2379,2385,2390,2404,2410,2424,2430,2436],{"type":977,"content":2374},[2375],{"type":734,"content":2376},[2377],{"text":2378,"type":738},"Start off in an athletic stance with feet slightly wider than shoulder-width",{"type":977,"content":2380},[2381],{"type":734,"content":2382},[2383],{"text":2384,"type":738},"Perform a bodyweight squat pausing at the bottom for a second",{"type":977,"content":2386},[2387],{"type":734,"content":2388},[2389],{"text":2016,"type":738},{"type":977,"content":2391},[2392,2396],{"type":734,"content":2393},[2394],{"text":2395,"type":738},"Step your left leg towards your right leg",{"type":974,"content":2397},[2398],{"type":977,"content":2399},[2400],{"type":734,"content":2401},[2402],{"text":2403,"type":738},"Legs should be touching each other",{"type":977,"content":2405},[2406],{"type":734,"content":2407},[2408],{"text":2409,"type":738},"Raise your left knee to hip height pausing for a half-second",{"type":977,"content":2411},[2412,2416],{"type":734,"content":2413},[2414],{"text":2415,"type":738},"Swing your left knee out towards the side of your body before bringing it back down to the ground",{"type":974,"content":2417},[2418],{"type":977,"content":2419},[2420],{"type":734,"content":2421},[2422],{"text":2423,"type":738},"Once on the ground, your feet should be forming a t-shape",{"type":977,"content":2425},[2426],{"type":734,"content":2427},[2428],{"text":2429,"type":738},"Raise your left knee back up and out in a reverse motion you just performed, before letting it come back down towards your right leg",{"type":977,"content":2431},[2432],{"type":734,"content":2433},[2434],{"text":2435,"type":738},"Return back to the starting squat stance position and perform the same leg opener for your right leg",{"type":977,"content":2437},[2438],{"type":734,"content":2439},[2440],{"text":2441,"type":738},"Continue this movement pattern for 60 seconds",{"type":751,"attrs":2443,"content":2444},{"level":759},[2445],{"text":2446,"type":738},"Reverse Lunge + Torso Twist (60 seconds)",{"type":764,"attrs":2448},{"id":2361,"body":2449},[2450],{"url":2451,"_uid":2452,"image":2453,"component":776,"copyright_details":2457},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-457a4120-683a-4384-b6a4-b64f5ca499ba",{"id":2454,"alt":2455,"name":7,"focus":48,"title":2455,"filename":2456,"copyright":7,"fieldtype":50},5257657,"FightCamp - Reverse Lunge + Torso Twist Exercise","https://a.storyblok.com/f/115220/1100x1100/0fc3bd180a/fightcamp_reverse_lunge_torso_twist.png",[],{"type":974,"content":2459},[2460,2466,2472,2478,2484,2490,2496,2502],{"type":977,"content":2461},[2462],{"type":734,"content":2463},[2464],{"text":2465,"type":738},"Start off in an athletic stance",{"type":977,"content":2467},[2468],{"type":734,"content":2469},[2470],{"text":2471,"type":738},"Perform a reverse lunge bringing your right leg back until your knee just kisses the ground",{"type":977,"content":2473},[2474],{"type":734,"content":2475},[2476],{"text":2477,"type":738},"Hold this position",{"type":977,"content":2479},[2480],{"type":734,"content":2481},[2482],{"text":2483,"type":738},"Twist your torso towards your left as far as you can pausing for a second",{"type":977,"content":2485},[2486],{"type":734,"content":2487},[2488],{"text":2489,"type":738},"Twist back towards your midline",{"type":977,"content":2491},[2492],{"type":734,"content":2493},[2494],{"text":2495,"type":738},"Step your right leg back forward to your starting stance",{"type":977,"content":2497},[2498],{"type":734,"content":2499},[2500],{"text":2501,"type":738},"Switch leg lunges and twist in the opposite direction",{"type":977,"content":2503},[2504],{"type":734,"content":2505},[2506],{"text":2441,"type":738},{"type":751,"attrs":2508,"content":2509},{"level":759},[2510],{"text":2511,"type":738},"Leg Swings (30 seconds)",{"type":764,"attrs":2513},{"id":2361,"body":2514},[2515],{"url":2516,"_uid":2517,"image":2518,"component":776,"copyright_details":2522},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-2c39bd02-e20d-4925-98ed-d576d9279987",{"id":2519,"alt":2520,"name":7,"focus":48,"title":2520,"filename":2521,"copyright":7,"fieldtype":50},5257658,"FightCamp - Leg Swings Exercise","https://a.storyblok.com/f/115220/1100x1100/53dddbe69a/fightcamp_leg_swings.png",[],{"type":974,"content":2524},[2525,2530,2536,2542,2556],{"type":977,"content":2526},[2527],{"type":734,"content":2528},[2529],{"text":2465,"type":738},{"type":977,"content":2531},[2532],{"type":734,"content":2533},[2534],{"text":2535,"type":738},"Kick your right leg up as high as you can attempting to kick an imaginary opponent's head",{"type":977,"content":2537},[2538],{"type":734,"content":2539},[2540],{"text":2541,"type":738},"Control your movement while kicking",{"type":977,"content":2543},[2544,2548],{"type":734,"content":2545},[2546],{"text":2547,"type":738},"Gather yourself and perform a left leg swing as high as you can",{"type":974,"content":2549},[2550],{"type":977,"content":2551},[2552],{"type":734,"content":2553},[2554],{"text":2555,"type":738},"Slow and controlled kicks are the priority",{"type":977,"content":2557},[2558],{"type":734,"content":2559},[2560],{"text":2561,"type":738},"Continue alternating leg swings for 30 seconds",{"type":751,"attrs":2563,"content":2564},{"level":759},[2565],{"text":2566,"type":738},"Crescent Kicks (30 seconds)",{"type":974,"content":2568},[2569,2582,2588,2594,2600],{"type":977,"content":2570},[2571,2574],{"type":734,"content":2572},[2573],{"text":2465,"type":738},{"type":974,"content":2575},[2576],{"type":977,"content":2577},[2578],{"type":734,"content":2579},[2580],{"text":2581,"type":738},"Your torso should remain facing forward through the entire kick",{"type":977,"content":2583},[2584],{"type":734,"content":2585},[2586],{"text":2587,"type":738},"Perform a left leg crescent kick by swinging your leg up and over an invisible chair in front of you in a counterclockwise motion",{"type":977,"content":2589},[2590],{"type":734,"content":2591},[2592],{"text":2593,"type":738},"Gather yourself",{"type":977,"content":2595},[2596],{"type":734,"content":2597},[2598],{"text":2599,"type":738},"Perform a right leg crescent kick by swinging your leg up and over in a clockwise direction",{"type":977,"content":2601},[2602],{"type":734,"content":2603},[2604],{"text":2605,"type":738},"Continue alternating leg kicks for 30 seconds",{"type":751,"attrs":2607,"content":2608},{"level":753},[2609],{"text":2610,"type":738},"Simple and Effective",{"type":734,"content":2612},[2613],{"text":2614,"type":738},"Simple, easy, and effective, Flo Master’s five-minute dynamic warm-up is an excellent way to ensure your body is ready for all things workout or fight related. ",{"type":751,"attrs":2616,"content":2617},{"level":753},[2618],{"text":846,"type":738},{"type":734,"content":2620},[2621,2622,2626],{"text":850,"type":738},{"text":852,"type":738,"marks":2623},[2624],{"type":743,"attrs":2625},{"href":856,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":2075,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2628,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2633,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2634,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2629,"component":118,"meta_info":2630,"meta_title":7,"block_image":2631,"cover_image":2632,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-10-27 00:00",{"_uid":2637,"title":2638,"plugin":43,"description":2639},"49b9bc5f-7d72-41ff-a655-53decec19c03","Flo Master’s 5 Minute Dynamic Warm-Up | FightCamp","Before jumping into your workout be sure to prep your body by warming up first. Avoid injuries and setbacks in just 5 minutes with this dynamic warm-up.",{"id":2641,"alt":2642,"name":7,"focus":48,"title":2642,"filename":2643,"copyright":7,"fieldtype":50},5257659,"FightCamp - Flo Master’s 5 Minute Dynamic Warm-Up ","https://a.storyblok.com/f/115220/2400x990/4cd7800b16/flo-masters-5-minute-dynamic-warm-up.png",[],"flo-masters-5-minute-dynamic-warm-up","blogs/flo-masters-5-minute-dynamic-warm-up",-5020,[885],"03dc00a2-de3b-4a49-8e02-547652f2141c",[],{"name":2652,"created_at":2653,"published_at":2654,"updated_at":2655,"id":2656,"uuid":2657,"content":2658,"slug":3090,"full_slug":3091,"sort_by_date":48,"position":3092,"tag_list":3093,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":3094,"first_published_at":3095,"release_id":48,"lang":60,"path":889,"alternates":3096,"default_full_slug":48,"translated_slugs":48},"How To Do An Around The World Plank | Proper Technique","2022-04-26T14:07:27.343Z","2022-09-28T15:43:09.516Z","2022-09-28T15:43:09.546Z",128853706,"df4d1240-d9ab-43b8-a668-13ba5385ba0b",{"_uid":2659,"faqs":2660,"title":2652,"topic":2677,"author":2692,"content":2697,"category":3074,"schedule":3082,"component":873,"meta_info":3083,"cover_image":3086,"description":3085,"contributors":3089},"d71e9d14-b482-4dad-9f58-e6dc3c7269c0",[2661,2665,2669,2673],{"_uid":2662,"answer":2663,"question":2664,"component":696},"12ed76be-5ce5-4cd1-939c-6043b9ae6429","When it comes to having a functional and strong core, crunches just aren’t going to cut it. You want an exercise that is going to target your entire midsection. Better yet, you want an exercise that will fire up your shoulders, glutes, legs, and improve your balance and coordination. One of the best exercise movements you can do is the plank.\n\nThere are many different variations of the basic plank that mainly utilize isometric, or static holds, generally performed for extended periods of time. The goal is to focus on contracting each muscle group properly. This can help you avoid injuries that generally occur from traditional moves such as the crunch or sit-up. Here we will break down the “Around the World” plank variation.","What is the around the world plank?",{"_uid":2666,"answer":2667,"question":2668,"component":696},"bfff6850-65a1-41a0-acee-46f7569aec72","Follow these steps to do an around the world plank properly:\n- Begin in a high plank position with your hands directly underneath your shoulders\n- Draw your belly button towards your spine\n- Squeeze and contract your glutes\n- This is your starting position\n- From here, raise your right arm off of the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Next, raise your right leg off the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Raise your left arm off of the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Next, raise your left leg off the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Continue this pattern until you are finished with the set","How do you do an around the world plank?",{"_uid":2670,"answer":2671,"question":2672,"component":696},"14b50ed6-b8e9-48fe-afa0-13fe059696ca","Key points to focus on while performing Around the World Planks:\n- Keep your back flat\n- Focus on maintaining a braced core and not letting your hips rise or fall\n- Keep your neck in a neutral position with your spine straight\n- Looking down or slightly forward is best\n- Focus on keeping your hips and core stable\n- Execute each arm and leg raise slowly and in a controlled manner\n- Pretend there is a glass of water on your back and you don't want to spill it\n- Your feet should be slightly wider than your hips\n- The wider your base, the more stable you will be","What are some key points to focus on when doing around the world planks?",{"_uid":2674,"answer":2675,"question":2676,"component":696},"5e4c3fe1-f9dd-4b46-898a-72e28ee420c8","When you do an around the world plank, you use the following muscles:\n- Rectus Abdominis\n- Obliques\n- Erector Spinae\n- Quadriceps\n- Glutes\n- Shoulders\n- Hip Flexors","What muscles do you use in an around the world plank?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2678,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2690,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2691,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2679,"component":39,"meta_info":2687,"block_image":2688,"cover_image":2689,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2680,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2685,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2681,"component":118,"meta_info":2682,"meta_title":7,"block_image":2683,"cover_image":2684,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2693,"slug":673,"full_slug":674,"sort_by_date":48,"position":113,"tag_list":2695,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":2696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2694,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":671,"social_link_linkedin":7,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2698},[2699,2703,2707,2719,2724,2803,2807,2811,2816,2824,2835,2840,2848,2859,2864,2878,2889,2894,2902,2912,2917,2925,2936,2937,2941,2985,2989,2993,3015,3019,3032,3037,3053,3058,3062,3066],{"type":734,"content":2700},[2701],{"text":2702,"type":738},"When it comes to having a functional and strong core, crunches just aren’t going to cut it. You want an exercise that is going to target your entire midsection. Better yet, you want an exercise that will fire up your shoulders, glutes, legs, and improve your balance and coordination. The plank has all of this and more!",{"type":734,"content":2704},[2705],{"text":2706,"type":738},"There are many different variations of the basic plank that mainly utilize isometric, or static holds, generally performed for extended periods of time. The goal is to focus on contracting each muscle group properly. This can help you avoid injuries that generally occur from traditional moves such as the crunch or sit-up. Here we will break down the “Around the World” plank variation.",{"type":764,"attrs":2708},{"id":2709,"body":2710},"190eca4b-7924-4212-b918-a8bcd5e04a0e",[2711],{"_uid":2712,"link":2713,"image":2715,"title":2717,"component":962},"i-6a1b5008-be75-44f3-bb7c-7f53d3f43b22",{"id":7,"url":2714,"linktype":13,"fieldtype":14,"cached_url":2714},"https://youtu.be/I_8weynhyzM",{"id":2716,"alt":2717,"name":7,"focus":48,"title":2717,"filename":2718,"copyright":7,"fieldtype":50},4476364,"Around The World Plank | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/5c2d81329d/around-the-world-plank-fightcamp-proper-form-technique.png",{"type":751,"attrs":2720,"content":2721},{"level":753},[2722],{"text":2723,"type":738},"Around The World Plank",{"type":974,"content":2725},[2726,2752,2758,2764,2770,2775,2781,2786,2792,2797],{"type":977,"content":2727},[2728,2732],{"type":734,"content":2729},[2730],{"text":2731,"type":738},"Begin in a high plank position with your hands directly underneath your shoulders",{"type":974,"content":2733},[2734,2740,2746],{"type":977,"content":2735},[2736],{"type":734,"content":2737},[2738],{"text":2739,"type":738},"Draw your belly button towards your spine",{"type":977,"content":2741},[2742],{"type":734,"content":2743},[2744],{"text":2745,"type":738},"Squeeze and contract your glutes",{"type":977,"content":2747},[2748],{"type":734,"content":2749},[2750],{"text":2751,"type":738},"This is your starting position",{"type":977,"content":2753},[2754],{"type":734,"content":2755},[2756],{"text":2757,"type":738},"From here, raise your right arm off of the ground until it is parallel to the floor",{"type":977,"content":2759},[2760],{"type":734,"content":2761},[2762],{"text":2763,"type":738},"Pause for a second, and return to the starting position",{"type":977,"content":2765},[2766],{"type":734,"content":2767},[2768],{"text":2769,"type":738},"Next, raise your right leg off the ground until it is parallel to the floor",{"type":977,"content":2771},[2772],{"type":734,"content":2773},[2774],{"text":2763,"type":738},{"type":977,"content":2776},[2777],{"type":734,"content":2778},[2779],{"text":2780,"type":738},"Raise your left leg off of the ground until it is parallel to the floor",{"type":977,"content":2782},[2783],{"type":734,"content":2784},[2785],{"text":2763,"type":738},{"type":977,"content":2787},[2788],{"type":734,"content":2789},[2790],{"text":2791,"type":738},"Next, raise your left arm off the ground until it is parallel to the floor",{"type":977,"content":2793},[2794],{"type":734,"content":2795},[2796],{"text":2763,"type":738},{"type":977,"content":2798},[2799],{"type":734,"content":2800},[2801],{"text":2802,"type":738},"Continue this pattern until you are finished with the set",{"type":751,"attrs":2804,"content":2805},{"level":753},[2806],{"text":1075,"type":738},{"type":734,"content":2808},[2809],{"text":2810,"type":738},"Key points to focus on while performing Around the World Planks:",{"type":751,"attrs":2812,"content":2813},{"level":759},[2814],{"text":2815,"type":738},"Keep your back flat",{"type":974,"content":2817},[2818],{"type":977,"content":2819},[2820],{"type":734,"content":2821},[2822],{"text":2823,"type":738},"Focus on maintaining a braced core and not letting your hips rise or fall",{"type":764,"attrs":2825},{"id":2709,"body":2826},[2827],{"url":2828,"_uid":2829,"image":2830,"component":776,"copyright_details":2834},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-546654cf-5a12-4f67-9bf9-e34e6f8c78e3",{"id":2831,"alt":2832,"name":7,"focus":48,"title":2832,"filename":2833,"copyright":7,"fieldtype":50},4476443,"Keep a flat back","https://a.storyblok.com/f/115220/700x1100/ae1453e882/keep_a_flat_back.png",[],{"type":751,"attrs":2836,"content":2837},{"level":759},[2838],{"text":2839,"type":738},"Keep your neck straight",{"type":974,"content":2841},[2842],{"type":977,"content":2843},[2844],{"type":734,"content":2845},[2846],{"text":2847,"type":738},"Keep your neck in a neutral position with your spine straight",{"type":764,"attrs":2849},{"id":2709,"body":2850},[2851],{"url":2852,"_uid":2853,"image":2854,"component":776,"copyright_details":2858},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-37df4480-daa1-446f-8cb2-babc46b66be9",{"id":2855,"alt":2856,"name":7,"focus":48,"title":2856,"filename":2857,"copyright":7,"fieldtype":50},4476449,"Neck straight","https://a.storyblok.com/f/115220/700x1100/569ecbe7d5/neck_straight.png",[],{"type":751,"attrs":2860,"content":2861},{"level":759},[2862],{"text":2863,"type":738},"Focus on keeping your hips and core stable",{"type":974,"content":2865},[2866,2872],{"type":977,"content":2867},[2868],{"type":734,"content":2869},[2870],{"text":2871,"type":738},"Execute each arm and leg raise slowly and in a controlled manner",{"type":977,"content":2873},[2874],{"type":734,"content":2875},[2876],{"text":2877,"type":738},"Pretend there is a glass of water on your back and you don't want to spill it",{"type":764,"attrs":2879},{"id":2709,"body":2880},[2881],{"url":2882,"_uid":2883,"image":2884,"component":776,"copyright_details":2888},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-95fb1319-251b-4dec-a300-93f4d33339d1",{"id":2885,"alt":2886,"name":7,"focus":48,"title":2886,"filename":2887,"copyright":7,"fieldtype":50},4476450,"Keep hips and core stable","https://a.storyblok.com/f/115220/700x1100/d3f8a426ff/keep_hips_core_stable.png",[],{"type":751,"attrs":2890,"content":2891},{"level":759},[2892],{"text":2893,"type":738},"Look straight ahead",{"type":974,"content":2895},[2896],{"type":977,"content":2897},[2898],{"type":734,"content":2899},[2900],{"text":2901,"type":738},"Looking down or slightly forward is best",{"type":764,"attrs":2903},{"id":2709,"body":2904},[2905],{"url":2906,"_uid":2907,"image":2908,"component":776,"copyright_details":2911},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-60831100-d890-4384-a007-fec0aa38862b",{"id":2909,"alt":2893,"name":7,"focus":48,"title":2893,"filename":2910,"copyright":7,"fieldtype":50},4476618,"https://a.storyblok.com/f/115220/700x1100/e38f13c0e5/look_straight_ahead.png",[],{"type":751,"attrs":2913,"content":2914},{"level":759},[2915],{"text":2916,"type":738},"Knees should be slightly wider than your hips",{"type":974,"content":2918},[2919],{"type":977,"content":2920},[2921],{"type":734,"content":2922},[2923],{"text":2924,"type":738},"The wider your base, the more stable you will be",{"type":764,"attrs":2926},{"id":2709,"body":2927},[2928],{"url":2929,"_uid":2930,"image":2931,"component":776,"copyright_details":2935},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-9d9f90a5-f308-4378-8855-62de6e9e899d",{"id":2932,"alt":2933,"name":7,"focus":48,"title":2933,"filename":2934,"copyright":7,"fieldtype":50},4476615,"Knees slightly wider than hips","https://a.storyblok.com/f/115220/700x1100/e27949a965/knees_wider_than_hips.png",[],{"type":734},{"type":751,"attrs":2938,"content":2939},{"level":753},[2940],{"text":1190,"type":738},{"type":974,"content":2942},[2943,2949,2955,2961,2967,2973,2979],{"type":977,"content":2944},[2945],{"type":734,"content":2946},[2947],{"text":2948,"type":738},"Rectus Abdominis",{"type":977,"content":2950},[2951],{"type":734,"content":2952},[2953],{"text":2954,"type":738},"Obliques",{"type":977,"content":2956},[2957],{"type":734,"content":2958},[2959],{"text":2960,"type":738},"Erector Spinae",{"type":977,"content":2962},[2963],{"type":734,"content":2964},[2965],{"text":2966,"type":738},"Quadriceps",{"type":977,"content":2968},[2969],{"type":734,"content":2970},[2971],{"text":2972,"type":738},"Glutes ",{"type":977,"content":2974},[2975],{"type":734,"content":2976},[2977],{"text":2978,"type":738},"Shoulders",{"type":977,"content":2980},[2981],{"type":734,"content":2982},[2983],{"text":2984,"type":738},"Hip Flexors",{"type":751,"attrs":2986,"content":2987},{"level":753},[2988],{"text":1215,"type":738},{"type":751,"attrs":2990,"content":2991},{"level":759},[2992],{"text":1220,"type":738},{"type":974,"content":2994},[2995,3009],{"type":977,"content":2996},[2997,3001],{"type":734,"content":2998},[2999],{"text":3000,"type":738},"Perform 3 sets",{"type":974,"content":3002},[3003],{"type":977,"content":3004},[3005],{"type":734,"content":3006},[3007],{"text":3008,"type":738},"1 set = 2 “Around the World” Planks",{"type":977,"content":3010},[3011],{"type":734,"content":3012},[3013],{"text":3014,"type":738},"Rest for 30 - 45 seconds between sets",{"type":751,"attrs":3016,"content":3017},{"level":759},[3018],{"text":1245,"type":738},{"type":974,"content":3020},[3021,3027],{"type":977,"content":3022},[3023],{"type":734,"content":3024},[3025],{"text":3026,"type":738},"Each “Around the World” Plank = 60 - 120 seconds",{"type":977,"content":3028},[3029],{"type":734,"content":3030},[3031],{"text":3014,"type":738},{"type":751,"attrs":3033,"content":3034},{"level":759},[3035],{"text":3036,"type":738},"Added Challenge",{"type":974,"content":3038},[3039],{"type":977,"content":3040},[3041,3045],{"type":734,"content":3042},[3043],{"text":3044,"type":738},"After each rotation, stop and perform the movement in the opposite direction",{"type":974,"content":3046},[3047],{"type":977,"content":3048},[3049],{"type":734,"content":3050},[3051],{"text":3052,"type":738},"Example: Perform first clockwise, then go back around counter-clockwise",{"type":751,"attrs":3054,"content":3055},{"level":753},[3056],{"text":3057,"type":738},"The Ultimate Plank",{"type":734,"content":3059},[3060],{"text":3061,"type":738},"While all plank variations are great exercises, this version has the added benefit of challenging your body stability and coordination. Plus, if you are properly engaging your glutes and quads, this one move can work the upper, mid, and lower body.",{"type":751,"attrs":3063,"content":3064},{"level":753},[3065],{"text":846,"type":738},{"type":734,"content":3067},[3068,3069,3073],{"text":850,"type":738},{"text":852,"type":738,"marks":3070},[3071],{"type":743,"attrs":3072},{"href":856,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":1295,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3075,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3080,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3081,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3076,"component":118,"meta_info":3077,"meta_title":7,"block_image":3078,"cover_image":3079,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-28 00:00",{"_uid":3084,"title":2652,"plugin":43,"description":3085},"d3064f8c-f4a9-452c-b0fd-eb1299fcc389","Planks are a great full-body exercise. The Around the World plank takes this movement up a notch by adding balance and coordination skills into the mix.",{"id":3087,"alt":2652,"name":7,"focus":48,"title":2652,"filename":3088,"copyright":7,"fieldtype":50},4476296,"https://a.storyblok.com/f/115220/2400x990/5e9c8b44bd/how-to-do-an-around-the-world-plank-proper-technique.png",[],"how-to-do-an-around-the-world-plank","blogs/how-to-do-an-around-the-world-plank",-4660,[885],"12bb4e1f-7cf3-49ba-a227-d83436a1eb5d","2022-09-28T14:28:21.529Z",[],{"name":3098,"created_at":3099,"published_at":3100,"updated_at":3101,"id":3102,"uuid":3103,"content":3104,"slug":3301,"full_slug":3302,"sort_by_date":48,"position":3303,"tag_list":3304,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":3305,"first_published_at":3306,"release_id":48,"lang":60,"path":889,"alternates":3307,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring “The Spider” | FightCamp’s Flo Master","2022-04-07T11:19:28.294Z","2022-09-26T19:52:53.870Z","2022-09-26T19:52:53.906Z",122389844,"d30a4804-d19a-4dfd-b582-229e7eb083c1",{"_uid":3105,"faqs":3106,"title":3098,"topic":3119,"author":3134,"content":3139,"category":3285,"schedule":3293,"component":873,"meta_info":3294,"cover_image":3297,"description":3296,"contributors":3300},"25e06bf1-1c58-442f-a053-b54c7ea524ee",[3107,3111,3115],{"_uid":3108,"answer":3109,"question":3110,"component":696},"aab2ac0d-b6e5-44f0-9ac5-22c5faad1921","Anderson “The Spider” Silva is without a doubt one of the best UFC fighters of all-time. For six years, Silva ruled as king of the middleweight division, going undefeated during his title reign. His unorthodox fighting style, crowd-pumping flair, and electrifying knockouts make him a fan favorite – and his record in the octagon is beyond impressive with some legendary fights. So, when FightCamp’s Flo Master had a chance to go toe-to-toe with Silva, needless to say, Silva didn’t hold anything back.\n\n[Spoiler Alert: The two are still friends today!]","Who is Anderson Silva aka \"The Spider\"?",{"_uid":3112,"answer":3113,"question":3114,"component":696},"d980d24c-e348-41df-88ca-d8bb4fadc89b","Flo Master had been training in mixed martial arts for quite some time when his training partner called him up and said he needed to get down to the gym. Confused as to why, as his training session was still three hours away, Flo decided to head to the gym earlier than expected. Once he got there, Flo saw why he was summoned so early. Anderson Silva was already there working out at the gym.\n\nAfter a warm-up session, Flo and his partner geared up to do some MMA sparring. As soon as the first bell rang, Silva moved Flo’s partner aside and said, “I fight him.” In Flo’s mind, all he could think was holy ****.","How It All Began",{"_uid":3116,"answer":3117,"question":3118,"component":696},"d1bb095c-cc5a-4ba4-891a-fe488d6825c9","The bell rang and they began fighting each other. As much as Flo would have liked to perform better, Silva was in a league of his own. Silva began elbowing, kneeing, and clinching Flo with ease. But did Flo give up? Not even close. He was laughing and having a great time, even as he got beat up, knowing that it was by one of the best middleweights of all-time.\n\nNeedless to say, that beating started a long-term friendship. As soon as the sparring session was over, Silva said, “We family now,” and the two have remained friends ever since that butt-whooping. After the session, Flo was so excited to share the news of his fight that he called his mother and told her about the beating he just received. Like most mothers, she wasn’t as thrilled and didn’t quite share his enthusiasm, even though it was by Silva.","The Fight",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":3120,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":3132,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":3133,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":3121,"component":39,"meta_info":3129,"block_image":3130,"cover_image":3131,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3122,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3127,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3128,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3123,"component":118,"meta_info":3124,"meta_title":7,"block_image":3125,"cover_image":3126,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":3135,"slug":673,"full_slug":674,"sort_by_date":48,"position":113,"tag_list":3137,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":3138,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":3136,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":671,"social_link_linkedin":7,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":3140},[3141,3151,3163,3167,3172,3183,3187,3191,3195,3206,3218,3230,3234,3245,3249,3253,3258,3269,3273,3277],{"type":734,"content":3142},[3143,3145,3149],{"text":3144,"type":738},"Every fighter remembers their first time stepping into the ring to spar. The wave of emotions, the fear of getting hit or being able to hit, it’s truly an unforgettable experience. Here, FightCamp Trainer ",{"text":657,"type":738,"marks":3146},[3147],{"type":743,"attrs":3148},{"href":1278,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":3150,"type":738}," shares his experience of stepping into the octagon for a sparring session he’ll never forget, how he got beat up, and why he enjoyed every minute of it.",{"type":764,"attrs":3152},{"id":3153,"body":3154},"0206e2ea-4e1b-45f1-846e-db81e44268be",[3155],{"_uid":3156,"link":3157,"image":3159,"title":3161,"component":962},"i-0c77e844-aa1a-4f88-913b-1c57a21575bb",{"id":7,"url":3158,"linktype":13,"fieldtype":14,"cached_url":3158},"https://youtu.be/95m-RunSb18",{"id":3160,"alt":3161,"name":7,"focus":48,"title":3161,"filename":3162,"copyright":7,"fieldtype":50},4324613,"What It Was Like Boxing With Anderson Silva l Story Time","https://a.storyblok.com/f/115220/1244x700/323ef89c98/what-it-was-like-boxing-with-anderson-silva-story-time.png",{"type":734,"content":3164},[3165],{"text":3166,"type":738},"You may be thinking, why would anyone who got beat up love it? Well, when it happens to be Anderson Silva delivering the beating, most fighters would consider that an honor.",{"type":751,"attrs":3168,"content":3169},{"level":753},[3170],{"text":3171,"type":738},"Who Is “The Spider”?",{"type":764,"attrs":3173},{"id":3153,"body":3174},[3175],{"url":3176,"_uid":3177,"image":3178,"component":776,"copyright_details":3182},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-ca8f9960-8f02-457a-a4f4-e28c0970f214",{"id":3179,"alt":3180,"name":7,"focus":48,"title":3180,"filename":3181,"copyright":7,"fieldtype":50},4325754,"Anderson \"The Spider\" Silva","https://a.storyblok.com/f/115220/1100x1100/de5680f107/anderson_silva.png",[],{"type":734,"content":3184},[3185],{"text":3186,"type":738},"Anderson “The Spider” Silva is without a doubt one of the best UFC fighters of all-time. For six years, Silva ruled as king of the middleweight division, going undefeated during his title reign. His unorthodox fighting style, crowd-pumping flair, and electrifying knockouts make him a fan favorite – and his record in the octagon is beyond impressive with some legendary fights. So, when FightCamp’s Flo Master had a chance to go toe-to-toe with Silva, needless to say, Silva didn’t hold anything back.",{"type":734,"content":3188},[3189],{"text":3190,"type":738},"[Spoiler Alert: The two are still friends today!]",{"type":751,"attrs":3192,"content":3193},{"level":753},[3194],{"text":3114,"type":738},{"type":764,"attrs":3196},{"id":3153,"body":3197},[3198],{"url":3199,"_uid":3200,"image":3201,"component":776,"copyright_details":3205},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-d9108f15-1473-406e-a90c-4f004ff84986",{"id":3202,"alt":3203,"name":7,"focus":48,"title":3203,"filename":3204,"copyright":7,"fieldtype":50},4325937,"Anderson Silva & Flo Master","https://a.storyblok.com/f/115220/1100x1100/a4ba5616bc/anderson_silva_flo_master.png",[],{"type":734,"content":3207},[3208,3210,3216],{"text":3209,"type":738},"Flo Master had been training in ",{"text":3211,"type":738,"marks":3212},"mixed martial arts",[3213],{"type":743,"attrs":3214},{"href":3215,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/fight-news/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"text":3217,"type":738}," for quite some time when his training partner called him up and said he needed to get down to the gym. Although his training session was still three hours away, Flo decided to head to the gym earlier than expected. Once he got there, Flo saw why he was summoned so early... Anderson Silva was there and gearing up to spar.",{"type":734,"content":3219},[3220,3222,3228],{"text":3221,"type":738},"After a warm-up session, Flo and his partner geared up to do some MMA ",{"text":3223,"type":738,"marks":3224},"sparring",[3225],{"type":743,"attrs":3226},{"href":3227,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills",{"text":3229,"type":738}," too. As soon as the first bell rang, Silva moved Flo’s partner aside and said, “I fight him.” In Flo’s mind, all he could think was holy ****.",{"type":751,"attrs":3231,"content":3232},{"level":753},[3233],{"text":3118,"type":738},{"type":764,"attrs":3235},{"id":3153,"body":3236},[3237],{"url":3238,"_uid":3239,"image":3240,"component":776,"copyright_details":3244},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-a3455fc4-2fbe-42ea-86af-5a747a6b7ea6",{"id":3241,"alt":3242,"name":7,"focus":48,"title":3242,"filename":3243,"copyright":7,"fieldtype":50},4326028,"Anderson Silva & Flo Master Sparring","https://a.storyblok.com/f/115220/1100x1100/7d73b4a16f/flo_anderson_sparring.png",[],{"type":734,"content":3246},[3247],{"text":3248,"type":738},"The bell rang and they began fighting each other. As much as Flo would have liked to perform better, Silva was in a league of his own. Silva began elbowing, kneeing, and clinching Flo with ease. But did Flo give up? Not even close. He was laughing and having a great time, even as he got beat up, knowing that it was by one of the best middleweights of all-time.",{"type":734,"content":3250},[3251],{"text":3252,"type":738},"Needless to say, that beating started a long-term friendship. As soon as the sparring session was over, Silva said, “We family now,” and the two have remained friends ever since that butt-whooping. After the session, Flo was so excited to share the news of his fight that he called his mother and told her about the beating he just received. Like most mothers, she wasn’t as thrilled and didn’t quite share his enthusiasm, even though it was by Silva.",{"type":751,"attrs":3254,"content":3255},{"level":753},[3256],{"text":3257,"type":738},"Happily Beaten, Fight On",{"type":764,"attrs":3259},{"id":3153,"body":3260},[3261],{"url":3262,"_uid":3263,"image":3264,"component":776,"copyright_details":3268},{"id":7,"url":7,"linktype":770,"fieldtype":14,"cached_url":7},"i-50473a8f-cb13-4bcd-8fdb-2363a5b945c1",{"id":3265,"alt":3266,"name":7,"focus":48,"title":3266,"filename":3267,"copyright":7,"fieldtype":50},4325889,"Flo Master & Anderson Silva","https://a.storyblok.com/f/115220/1100x1100/8fa25f54a8/flo_master_anderson_silva.png",[],{"type":734,"content":3270},[3271],{"text":3272,"type":738},"Most fighters will remember their first fight, their first win, and their first loss. However, most would not be nearly as happy to have taken a beating as Flo – but when the beating is done by Anderson Silva, we bet some would eagerly make that the exception.",{"type":751,"attrs":3274,"content":3275},{"level":753},[3276],{"text":846,"type":738},{"type":734,"content":3278},[3279,3280,3284],{"text":850,"type":738},{"text":852,"type":738,"marks":3281},[3282],{"type":743,"attrs":3283},{"href":856,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":1295,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3286,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3291,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3287,"component":118,"meta_info":3288,"meta_title":7,"block_image":3289,"cover_image":3290,"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},[],[],"2022-06-20 00:00",{"_uid":3295,"title":3098,"plugin":43,"description":3296},"9a68a1d7-7511-4098-a393-57a3ff649f44","Win or lose, no sparring session will be as memorable for FightCamp Trainer Flo Master than his bout with former UFC Middleweight Champion, Anderson Silva.",{"id":3298,"alt":3098,"name":7,"focus":48,"title":3098,"filename":3299,"copyright":7,"fieldtype":50},4324602,"https://a.storyblok.com/f/115220/2400x990/b69cd2abed/my-first-time-sparring-the-spider-fightcamps-flo-master.png",[],"my-first-time-sparring-the-spider-fightcamps-flo-master","blogs/my-first-time-sparring-the-spider-fightcamps-flo-master",-4410,[885],"b77bd15c-b4f6-424b-9983-1994ce64d7cb","2022-06-20T00:00:00.000Z",[],["Reactive",3309],{"name":3310,"created_at":3311,"published_at":3312,"updated_at":3313,"id":3314,"uuid":3315,"content":3316,"slug":3310,"full_slug":3349,"sort_by_date":48,"position":55,"tag_list":3350,"is_startpage":9,"parent_id":3351,"meta_data":48,"group_id":3352,"first_published_at":3353,"release_id":48,"lang":60,"path":3354,"alternates":3355,"default_full_slug":48,"translated_slugs":48},"topic-hub","2021-10-01T19:39:48.876Z","2021-12-08T00:45:02.764Z","2021-12-08T00:45:02.792Z",75402160,"9599619a-d422-4a03-9bcf-14f26f932235",{"_uid":3317,"component":3318,"meta_info":3319,"custom_content_list":3323},"fc155cc9-2898-4453-bdc9-e58ebe86f036","blog_page",{"_uid":3320,"title":3321,"plugin":43,"description":3322},"dbaa8f72-5636-4560-bbf6-9ef471624d84","FightCamp | Blog","FightCamp is your ultimate resource for boxing and kickboxing workouts, wellness tips, equipment reviews, and fight news.",[3324,3329,3334,3339],{"_uid":3325,"label":3326,"value":3327,"dev_id":3328,"component":738},"4adf8768-5b57-4210-ac7b-704bb16b9ec5","Email Signup Title","Get Instant Access","hub.topic.email.title",{"_uid":3330,"label":3331,"value":3332,"dev_id":3333,"component":738},"3d23b024-cf35-4e19-be87-0838f927fdc9","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.","hub.topic.email.description",{"_uid":3335,"label":3336,"value":3337,"dev_id":3338,"component":738},"812bea07-fcee-46f8-b073-666e5855861f","Email Signup Button Text","Sign Me Up!","hub.topic.email.button",{"_uid":3340,"link":3341,"image":3342,"label":3346,"dev_id":3347,"component":3348},"a7fcb743-1dea-44df-a5d7-2ef40860fc58","https://joinfightcamp.com/shop?utm_source=organicBlog&utm_medium=topicssmallad&utm_content=packages&utm_campaign=bag",{"id":3343,"alt":3344,"name":7,"focus":48,"title":3344,"filename":3345,"copyright":7,"fieldtype":50},3337732,"Explore FightCamp Packages - Punching Bag","https://a.storyblok.com/f/115220/600x500/e2f8a30792/20211118_fc_blog_ads_600x500.png","Small Ad","hub.topic.ad.small_1","image","pages/topic-hub",[],75402157,"29eecad4-058f-4f4a-9f16-5d2598d9aadd","2021-11-10T18:41:46.807Z","t/boxing",[],1785892934297]