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.
Week 1
Upper Body FIRE 1
Jericho ignites your metabolism in this circuit-style full-body workout that focuses on upper body strength and keeps your heart pounding.
Mobility FLOW 1
Feel amazing and improve the way you move as Elise helps you increase mobility and strength with this comprehensive total-body workout.
Lower Body FIRE 1
Jericho sets your legs and glutes on fire with this strength workout that focuses on metabolic conditioning.
Functional FLOW 1
Elise takes you through a flow inspired by functional movement patterns to help build the strength, endurance, stability, and mobility you need to thrive in everyday life.
Cardio FIRE 1
Jericho challenges your cardiovascular endurance in this HIIT-inspired cardio workout designed to get you fit fast.
Restorative FLOW 1
Celebrate the end of the week with Elise as she guides you through a sequence of stretches, expansive expression, and feel-good movements to help you release tension and relax your mind.
Week 2
Upper Body FIRE 2
Jericho ignites your metabolism in this circuit-style full-body workout that focuses on upper body strength and keeps your heart pounding.
Mobility FLOW 2
Feel amazing and improve the way you move as Elise helps you increase mobility and strength with this comprehensive total-body workout.
Lower Body FIRE 2
Jericho sets your legs and glutes on fire with this strength workout that focuses on metabolic conditioning.
Functional FLOW 2
Elise takes you through a flow inspired by functional movement patterns to help build the strength, endurance, stability, and mobility you need to thrive in everyday life.
Cardio FIRE 2
Jericho challenges your cardiovascular endurance in this HIIT-inspired cardio workout designed to get you fit fast.
Restorative FLOW 2
Celebrate the end of the week with Elise as she guides you through a sequence of stretches, expansive expression, and feel-good movements to help you release tension and relax your mind.
Week 3
Upper Body FIRE 3
Jericho ignites your metabolism in this circuit-style full-body workout that focuses on upper body strength and keeps your heart pounding.
Mobility FLOW 3
Feel amazing and improve the way you move as Elise helps you increase mobility and strength with this comprehensive total-body workout.
Lower Body FIRE 3
Jericho sets your legs and glutes on fire with this strength workout that focuses on metabolic conditioning.
Functional FLOW 3
Elise takes you through a flow inspired by functional movement patterns to help build the strength, endurance, stability, and mobility you need to thrive in everyday life.
Cardio FIRE 3
Jericho challenges your cardiovascular endurance in this HIIT-inspired cardio workout designed to get you fit fast.
Restorative FLOW 3
Celebrate the end of the week with Elise as she guides you through a sequence of stretches, expansive expression, and feel-good movements to help you release tension and relax your mind.
Week 4
Upper Body FIRE 4
Jericho ignites your metabolism in this circuit-style full-body workout that focuses on upper body strength and keeps your heart pounding.
Mobility FLOW 4
Feel amazing and improve the way you move as Elise helps you increase mobility and strength with this comprehensive total-body workout.
Lower Body FIRE 4
Jericho sets your legs and glutes on fire with this strength workout that focuses on metabolic conditioning.
Functional FLOW 4
Elise takes you through a flow inspired by functional movement patterns to help build the strength, endurance, stability, and mobility you need to thrive in everyday life.
Cardio FIRE 4
Jericho challenges your cardiovascular endurance in this HIIT-inspired cardio workout designed to get you fit fast.
Restorative FLOW 4
Celebrate the end of the week with Elise as she guides you through a sequence of stretches, expansive expression, and feel-good movements to help you release tension and relax your mind.
FIRE Bonuses
FIRE Abs
Boost your burn and chisel your abs as Jericho takes you through this fast-paced, core-focused workout.
FIRE Arms
Build strength without adding bulk in this targeted upper-body circuit session that will help you carve lean, sculpted arms.
FIRE Glutes
Hello, booty burn! Lift, tighten, and sculpt one of your best assets with this circuit-style workout guaranteed to build that hump.
FIRE Flexibility
Follow Jericho’s lead to elevate your workout performance and optimize your range of motion with a series of deep stretches.
FLOW Bonuses
Core FLOW
Activate your core and release tension throughout your body with this rejuvenating FLOW that will leave you feeling strong and centered.
Upper Body FLOW
Give your upper body some extra attention with this dynamic FLOW that will help build strength in your chest, arms, back, and core.
Lower Body FLOW
Work your legs and then stretch them out with a restorative 15-minute FLOW that will leave you warm, relaxed, and full of energy.
Flexibility FLOW
Join Elise for a rejuvenating, total-body FLOW session designed to give your muscles some extra TLC. It’s the perfect way to end any workout—or enhance your recovery between them.
