Saundra

  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.  

MMA Mashup is the bonus workout that comes with the Core de Force (CdF) workout system.  It clocks in at 25:40. MMA Mashup takes rounds from the other Core de Force workouts. So throughout this workout you are doing a mix of body weight, power, plyo and MMA training. You can think of it as a compilation style workout. There are six rounds but the rounds in MMA Mashup do not follow the same pattern throughout as they take on the characteristics of the CdF workout it was based on. All rounds are 3-minutes in length. The workout does include a warm up and cool down.  Joel and Jericho alternate teaching the different rounds. 4 stars

There are four workouts included on disc 3.  MMA Power clocks in at 46:58. There is a Learn It and Work It segment that is about 4 minutes.  This segment teaches you the moves in MMA Power. MMA Power consist of  the standard 2-minute warm up, twelve 3-minute rounds, and a 3-minute cool down.  In each round you are doing two sets of moves that you repeat twice through.  The first set of moves is a MMA combo featuring strikes, punches, knees, kicks etc.  The second set of moves is a spike to get the heart rate up. This is a similar format to some of the other Core de Force workout. MMA Plyo also has a Learn It & Work It segment that is 3 & 1/2 minutes long.  The main workout clocks in at 46:58.  There is a warm up, 12 rounds, and a cool down.  Each of the rounds are 3-minutes.  You are doing a combo move for 60 seconds, a spike move for 30-seconds and then you repeat both moves before you move to the next round.  In t...

Core de Force Disc 2 contains 4 workouts.  Workout 1 is MMA Shred . This workout clocks in at just under 37 minutes. It is Muay Thai inspired.  It features nine 3-minute rounds, with a 30 second rest between rounds.  Like the other workouts, Joel and Jericho alternate teaching a round. Before each exercise Joel or Jericho explains what you are doing.  For MMA Shred, you do a combo for about 60-seconds and then you will do what they call a "spike" for about 30 seconds. And then you repeat both exercises before moving on. I didn't mention this before, but for most of the Core de Force workouts, you work was is called dominant side.  There are a few exercise where they will have you work both your dominant side and non-dominate side, but for the most part you are working just the dominant side. Because of the way the workouts are organize (you are almost always doing each combo twice) I would switch sides even though Joel and Jericho did not. Power Sculpt ...

Disc 1 Core de Force contains four workouts.  During each of the workouts Jericho and Joel alternating teaching a part - usually a round -of the workouts.  The first workout is MMA Speed . It contains six rounds and is around 26 minutes long.   Each round is 3-minutes in length.  There are two exercises per round that you repeat once before moving on to the next round.  In MMA Speed one of the exercises in each round is consider a "spike" that is designed to get your heart rate up. MMA Speed has a "Learn It & Work It" option that breaks down the moves. The second workout is Dynamic Strength.   This workout is your body weight functional strength workout.  The workout includes upper and lower body moves. There is also a lot of going down to floor and getting up.  There are 12 rounds that are 3 minutes each.  There are three exercises per round. Starting with round 7, Joel and Jericho make the moves harder by adding an extra c...

Core de Force is a new system by Beach Body. The workouts are martial arts inspired and there are  lots of body weight exercises. The base system includes three DVD. There are 6 main workouts and 4 targeted workouts. Like most Beach Body systems, Core de Force comes with an  Eating Plan Guide, a Wall Calendar, and a Quick Start Guide.  The Eating Plan is 60 pages long. The Wall Calendar contains three 30-day rotations. The Quick Start guide is an 8 page pamphlet. Your trainers are Joel Freeman and Jericho McMatthews.  I think this is my first time working out with Joel but I have worked out with Jericho in a Les Mills Pump workout and a Tracey Staehle Kickboxing workout. The series does feature a beginner modifier.  The DVD offer subtitles in English or Spanish.  You also have several audio options such as Music, Loud, Normal and Off. I will review the workouts in separate blog entries.