![]() Phew - with “Fire and Flow,” you don’t need a zillion items like “ 9 Week Control Freak” requires! “Fire and Flow” features flexibility. There is also an optional journal with prompts, which the trainers discuss during the videos, but you can take or leave doing it. What equipment do you need for “Fire and Flow?” ( Affiliate links here to the actual versions I use and recommend.) The only equipment needed for the program is a range of dumbbells (I used 5 pound dumbbells, 10 pounders, and 15 pounders), resistance bands, and a squishy mat. When is “Fire and Flow” available on Beachbody? I bought it Jduring the VIP Early Access release, and it’s available to everyone in the BODi Member Library on November 21, 2022. The “Fire” workouts feature these Star Jumps! “Fire and Flow” Release Dates and Equipment If you have an exercise bike, you can swap out some of the videos for “Fire Rides” and “Flow Rides,” but I am bike-less and thus didn’t take that option. “Fire and Flow” also includes eight 15-minute bonus videos - four of each style (“Fire” and “Flow”). ![]() The program runs 30 minutes a day for 6 days a week, meaning there is one weekly rest day, and the whole thing lasts four weeks. The “Fire and Flow” BODi Beachbody workout program alternates higher-impact “Fire” cardio and weightlifting workouts led by “Super-Trainer” Jericho McMatthews (creator of “Morning Meltdown 100”) with “Flow” dance-like, no-impact exercises led by Elise Joan, creator of “Barre Blend.” (Oh, and if you like the rainbow leggings and workout shirt I’m modeling in this article, I designed them! You can shop them here.) This “Fire and Flow” review features clothing I designed! Overview of “Fire and Flow” As usual, I’ll also include my warnings about specific problems with the program, because it wasn’t all sunshine and perfection. ![]() Read on to see why “Fire add Flow” turned out to be one of my all-time favorite BODi Beachbody programs - which is saying a lot, given how many programs I’ve completed - and to ascertain whether it might be a fit for YOU. This round, I’ll be reviewing the new all-levels exercise program called “Fire and Flow,” which alternates between “Fire” cardio-weightlifting workouts and “Flow” no-impact, dance-like workouts. Welcome to the SIXTEENTH installment of my extremely detailed, honest, and geeky reviews of Beachbody BODi Workouts.
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