Two Weeks of Fire & Flow

 

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 followed by a 1 minute cardio finisher.

You run through the two circuits back to back 

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before moving on to the core circuit which include three exercises.

In the Cardio workout, you have four blocks of cardio.  Two ladders circuits and two wildcard circuits. In the ladder circuits, you work for 4 & 1/2 minutes first going up the ladder 20 seconds, 40 seconds and 60 seconds and then back down the ladder 40 seconds, 20 seconds.  

In the wildcard circuits, Jericho alternates two exercises and you perform the exercise until she tells you to switch.

After the four cardio blocks, there is a 3 minute core block where you are performing three different core exercises for one minute.

In mobility flow, Elise takes you through various range a motion exercise using a weight.  In functional flow, the emphasis is switch to more functional moves and Elise uses a band or loop.

Restorative flow is very easy going, slow. A band loop is used here as well but mostly to aid in the stretch.  The restorative workouts includes a brief meditation relaxation segment at the end of the workout.

Also during this two weeks, I did two of the bonus workouts Flow Flexibility and Fire Flexibility. I enjoyed both  of these.