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.  

November Wrap Up November was okay.  Of my 23 scheduled workouts, I made 19 workouts.  It has been some time since I did The FIRM The Wave workouts and they were not bad.  I did not find that I liked them any more or any less than before. There were a couple of times where I almost tip over the wave box and I found doing core work on it uncomfortable but everything else was okay. The most fun I had was with Victoria Johnson Technifunk 2000. So forgot how much I loved this work out.  Had great fun dancing with the cast.  Jessica Smith Flow & Glow workouts were ok as well. Not my favorite of the new releases, but still solid workouts. It is hard not to like anything Jessica puts out.  I did not eat as well as I could have. Although I did not fair too badly considering Thanksgiving.  Only found myself up a pound compared to last month last day weight.

Release clocks in at around 58 minutes.  Leah and Suzanne gives a brief introduction to the workout and then the workout begins with the warm up and moves into the standing work.  This is a narrated workout. Leah does the narration. Suzanne shows modifications throughout. Workout concludes with  relaxing stretch, followed by meditation time. DVD Menu for Release Play All Workout Selection Play All (Music Only Option (No instruction)) Workout Selection (Music Only Option (No Instruction)) The workout sections are:    Introduction Standing Work Floor Work 1 Floor Work 2 Stretching with Relaxation  Warrior clocks in at around 60 minutes.  Suzanne and Leah take your through three segments that include standing, mat work and flexibility training.  In this workout Suzanne does the voice over and she is also the one performing the modifications.  Workout concludes with a stretch.  This is followed by 10-minutes of relaxing/meditation time. DVD...

Fusion Flow + Glow contains three 30-minute workouts and one 13-minute bonus workout.  All the workouts used a set of gliders.  Jessica Smith leads the workouts and she is the only cast member. DVD Menu Introduction Full Body Flow Fusion Flow Sculpt Core Strength and Stretch Bonus:  Pilates Core Series  In Full Body Flow , Jessica takes you through a series of large range of motion exercises using a set of gliders and a chair.  Several plank exercises that can be done from the chair or the floor are included in the workout.  Fusion Flow Sculpt uses a glider and a pair of dumbbells.  Most of the exercises in this workout are compound in nature.  Almost all exercises are performed for two sets - first leading right and then leading left.  This was my favorite workout of the three 30-minute workouts.   Core Strength and Stretch is a floor based workout.  Even the warm-up is performed from the floor.  The gliders and a mat ...