FIRE AND FLOW alternates strength and cardio days with low-impact body-shaping recovery days to help you achieve the results you want, while helping you relax and reduce stress.
Program Overview
All Levels
Works well for
Slim & Sculpt, Cardio, Core, Mobility & Flexibility, Strength
Equipment needed
Dumbbells, Resistance Loops, Mat*
Getting Started
Fire and Flow Sample Workout
This ultimate mind-body workout combines heart-pounding circuits with active recovery to get you in shape fast with the balance you’ve been looking for. Jericho’s FIRE will leave you feeling sweaty and accomplished and Elise’s FLOW will have you feeling mobile and restored. Together, it’s the perfect all-around, full-body workout.
Here's How This Works
Ready to embark on your FIRE AND FLOW journey? This video tells you everything you need to know to rock the program. Watch to get the scoop on your workouts, see what equipment you need, learn about the nutrition programs Jericho and Elise recommend, and so much more!
Get to Know Jericho & Elise
Get to know Super Trainers Jericho McMatthews and Elise Joan as they share their stories and explain why they created FIRE AND FLOW.
What is so special about Shakeology?
Get an overview from Shakeology co-formulator, Isabelle Daikeler. Learn what is so special about this superfood nutrition shake and what the mission is behind it.
Meet the BODi Performance Line
Beachbody Performance is your all-in-one system of powerful supplements—a breakthrough in performance nutrition designed to help give your body what it needs to make every second count, every single time. To learn more, visit www.beachbodyperformance.com.
How Portion Fix works with FIRE AND FLOW
Portion Fix, created by fitness and nutrition expert, Autumn Calabrese, teaches you how to use portion control containers to help give you the results you expect, while you still enjoy the food, drinks, and desserts you love! Here’s how to follow the program with FIRE AND FLOW.
How 2B Mindset works with FIRE AND FLOW
To get the best results, get your nutrition and fitness dialed in. 2B Mindset, created by Ilana Muhlstein, MS, RDN, is a flexible approach to weight loss where you can reach your goals without counting calories or giving up wine, carbs, or treats! Here’s how to follow the program with FIRE AND FLOW.
Featured Guides
Step-By-Step Guide
Let’s do this! Jericho and Elise take you through 7 simple steps to help you transform your body and your entire well-being with FIRE AND FLOW.
Workout Calendar
This 4-week Workout Calendar lays everything out for you! It alternates between Jericho’s high-intensity strength and cardio FIRE workouts and Elise’s low-impact, body-shaping FLOW workouts to help you achieve the physical results you want and reduce stress.
FIRE AND FLOW 4-Week Journal
Show yourself major love with the FIRE AND FLOW journal. With 5-minute self-care prompts and a handy habit tracker, the journal is part inspiration, part creator of healthy routines. Fill it out daily to hype you up and give your mental health a boost!
Is FIRE AND FLOW right for me?
FIRE AND FLOW is a 4-week program that takes the stress out of getting fit. You’ll alternate high-intensity strength and cardio FIRE days with low-impact, body-shaping FLOW days to help you see real, sustainable results, reduce stress, and fall in love with fitness!
What are the FIRE AND FLOW workouts like?
You’ll love training the FIRE AND FLOW way! Work out 6 days a week for just 25–30 minutes a day. Start with Jericho’s high-intensity FIRE workouts to help sculpt lean muscle, boost your metabolism, and define your body. The next day, you’ll bring balance to your routine with Elise, whose low-impact FLOW workouts help build core strength and improve your mobility. Alternating the two helps you see lasting physical change, while being good to your body and mind! Craving more workout variety? There are also 4 FIRE and 4 FLOW Bonus workouts that target your abs, glutes, arms, and flexibility.
Exclusively on BODi: 2 FIRE Rides and 2 FLOW Rides
If you have a BODi subscription and the BODi Bike, check out Jericho and Elise’s FIRE and FLOW Rides. You can swap Cardio FIRE for a FIRE Ride or Restorative FLOW for a FLOW Ride. FIRE Rides are a great low-impact cardio alternative, while FLOW Rides deliver a spicier recovery workout if you want it.
Tools & Equipment
Start with the Step-by-Step Guide, which outlines 7 simple steps for transforming your physical and mental well-being with FIRE AND FLOW. Then, check out the Quick Start Nutrition Guide which has an overview of Shakeology and BODi Performance supplements—these will help you get the most out of your FIRE AND FLOW workouts. Your Workout Calendar lays out your workout schedule for the next 4 weeks. You’ll also get a FIRE AND FLOW 4-Week Journal. Filled with short, feel-good prompts, it’s part healthy habit-creator, part place to hype yourself up and practice self-care on this journey. You’ll need light, medium, and heavy dumbbells for FIRE AND FLOW, as well as Resistance Loops. A mat is optional.
Nutrition for a Healthier Body and Mind
Beachbody’s nutrition programs have made it easier for millions of people to eat healthier and make simple lifestyle changes that are easy to stick with. Created by Autumn Calabrese, Portion Fix shows you how eating the right portions helps you reach your goals—no counting calories or eliminating your favorite foods required. With 2B Mindset, creator Ilana Muhlstein, MS, RDN, helps you lose weight happily by focusing on what you can eat, instead of what you can’t. You’ll never feel hungry or deprived. Need help choosing the right nutrition program for you? To find the right program for your lifestyle, visit FindMyProgramTool.com.
Meet Jericho
Meet Elise
Emily D. lost 34lbs, 29.5" total, 6" off waist.
These quick 30 minutes I spend on myself every day allow me to feel my best. My mind is centered and focused, my days are purposeful, my body is feeling strong.
