Saundra

The Week in Between Christmas and New Years Switching up the rotation this week from the Fire & Flow series to Kelly Coffey Meyer RAW workouts: Sunday:  RAW Treadmill Walk Jog + Athletic Stretch 2 Monday:  RAW Strength & Balance Tuesday: RAW Cardio Core Fusion Wednesday RAW:  Just Lift Thursday - ? Friday:  RAW: Total Body 100 Saturday:  Rest Day  

  Two Weeks of Fire & Flow To date I have completed two weeks of the four week Fire & Flow rotation.  Not sure if I want to do another two weeks of the workouts although I like the workouts well enough. The workouts are designed to progress as you moved through the four weeks. For example, the workouts in week 2 were slightly more challenging than the workouts in week 1 or said a different way, Jericho and Elise would suggest a way the exercise could be harder (up leveling). Their plan rotation has Sunday as your rest day. I typically do treadmill on Sundays' so that was fine for me. The rest of the rotation goes like this: Monday - Upper Fire  Tuesday - Mobility Flow Wednesday - Lower Fire Thursday - Functional Flow Friday - Cardio Fire Saturday - Restorative Flow From week 1 to week 2, the construction of the workout followed the same pattern. In Upper Fire and Lower Fire, there are two circuits.  Each circuit consist of three strength based exercises follo...

From the website:  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. This program is offered through BeachBodyondemand.com.  The program comes with: Step-By-Step Guide Workout Calendar Fire and Flow 4-week journal Twenty-four 30-minute workouts.  12 of which are Fire workouts. 12 are Flow workouts. Eight 15-minute bonus workouts.  Four are Fire Bonuses and Four are Flow Bonuses. Quick Start Nutrition Guide How 2B Mindset works .... How Portion Fix works...... How Gut Protocol works..... The instructors are Jericho McMatthews and Elise Joan.  Jericho leads the Fire workouts and Elise leads the Flow workouts.  Jericho and Elise are not in each other workouts. There are four additional cast members and these cast members appear in all the workouts. One cast member shows advanced progression and there is a cast member that shows begin...

December 2022 I have a 5K race plan for the 10th.  Sundays continue to be treadmill followed by a stretch. For December, I will just be doing 2.5 miles. I will be doing BeachBody Fire & Flow workouts. They just release this series from VIP Early Access. I actually thought they would hold it until January to release it but was glad to see I could do the workouts for my December rotation. I will be starting the month off with a couple of Michelle Dozois workout.