Fire & Flow Beachbody Review: Before and After Results (Full Breakdown)

If you're looking for a challenging and fun workout program, Beachbody's Fire and Flow may be perfect for you! This 4-week program alternates between high-intensity strength and cardio workouts, and low-impact body-shaping workouts. Each workout is only 25-30 minutes long, so it's perfect for busy people who want to get in shape.

Jericho McMatthews and Elise Joan are the creators of this program, and they are both certified trainers with years of experience. They designed this program to help people find balance in their lives and get healthy and fit. So if you're ready to start working out, Fire and Flow may be the perfect program for you!

Want to get the free sample workout for Fire and Flow and all Beachbody Workouts CLICK HERE!

What is Beachbody’s Fire and Flow?

Fire and flow was created by Beachbody super trainers Jericho McMatthews and Elise Joan. The month long fitness program includes 3 strength and cardiovascular workouts with Jericho and 3 recovery and mobility workouts with Elise. Each week you will workout 6 days a week for 25-30 minutes a session for 4 weeks.

With so much going on in your life, it's difficult to find time to treat yourself well. That's why Jericho McMatthews and Elise Joan created a program to help you achieve greater balance and happiness in your life—and get in great shape.

Jericho's high-intensity strength and cardio exercises, combined with Elise's low-impact, body-shaping FLOW workouts, take the guesswork out of getting healthy and fit. For 4 weeks, you'll alternate between Jericho's high-intensity strength and cardio workouts (which burn calories) and Elise's low-impact, body-shaping.

The goal isn't to burn you out; it's to get you fit! By the end, Jericho and Elise will assist you in training your body to be active as well as help train your mind to accept new possibilities, release anxiety, and quiet the self-criticism.

Get 1st access to the workouts here!

We love Jericho‘s high energy from Morning Blast 100 and Elise‘s positivity from Barren Blend — and this program combines the best of both worlds for you to tap into your full power!

Each week you will get 8 bonus workouts that focus specifically on your abs, glutes, legs, and arms. These bonus workouts are designed to help you break through any plateaus you may be stuck at. Each workout is short and can be added to any time.

You can also use the 4-Week Journal as a way to track your habits and start writing down self-care prompts.

• Workouts are only 25–30 minutes, 6 days a week, with 1 rest day.
• The unique schedule alternates high-intensity FIRE days with lowimpact FLOW days to help you go hard but have enough time to help
  you recover and feel rejuvenated.
• Show yourself major love with the FIRE AND FLOW 4-Week Journal.
• Containing 5-minute self-care prompts and a handy habit tracker,
  this journal is part inspiration, part creator of healthy routines.
• Fill it out daily to hype you up and give your mental health a boost!
• The program also includes 4 FIRE and 4 FLOW bonus workouts that
  focus on abs, glutes, arms, and flexibility. These can be stacked onto
  any workout.

What Are The Workouts Like?

• The strength and cardio FIRE routines from Jericho's Burn series help to build muscle, increase metabolism, define muscles, and burn calories through metabolic conditioning.
• FLOW is a series of floor exercises that target the entire body. They're vital to your fitness and recovery since they provide balance to your routine by assisting you in developing core strength, improving mobility and stability, and reducing stress.
• Modifiers and intensifiers are included in each workout. You're you, whether you're just starting out or want to die from a heart attack, FIVE AND DIVE is there for you.
• Resistance Loops, light, medium, and heavy dumbbells are required.
• Optional equipment: mat

Is there a modifier?

There is a “Fire” and “Flow” modifier in each workout to allow you to progress through the moves at your own leisure. Make sure you are still pushing the limit though. You need to challenge yourself in order to get restults.

What Equipment Do I Need for Fire and Flow?

You will need a pair of adjustable dumbbells, and a yoga mat. We also use any workout mat just make sure it sticks and won't slip out from underneath you.

We love our power block adjustable dumbbells and a yoga or workout mat will be a nice addition to your routine.

What is the Fire and Flow Beachbody Release Date?

Fire and Flow will be available for early access on Beachbody on Demand in 2022. Coaches and preferred customers can stream it now, and customers can purchase VIP access June 7th.

Beachbody Coaches and preferred customers can now purchase Fire and Flow!

Fire & Flow VIP Access Options

If you are new to Beachbody follow the links below:

• Fire & Flow Total Solution Pack with Shakeology
• Fire & Flow Total Solutions Pack with Workout Supplements
• Sign up to get Fire & Flow for free!

If you already have Beachbody follow these options:

• Fire & Flow Accessories Bundle
• Just unlock Fire & Flow (cheapest option)
• Sign up for a free trial of Coach + Get Fire & Flow

Fire and Flow Before and After Photos

Amazing Before and Afters! Check Them Out Below:

Fire and Flow Meal Plan

2B Mindset is a Beachbody program designed to help you lose weight and get fit. It includes a meal plan and exercise routine that will help you reach your goals. You can choose between two different plans: 2B Mindset and Portion Fix. Both programs are designed to help you achieve your fitness goals.

You might also be interested in our 2B Mindset Vs Portion Fix comparison.

Supplements

We also love Shakeolog because it helps us with our energy, digestion and lean muscle development.

We also really enjoy using Mixed Berry Energize during our workouts and Recover after our workouts.

ENERGIZE AND RECOVER

Energize helps you give your all during the workout and recover helps you replenish your body after class.

Fire and Flow Sample Workout

FIRE AND FLOW Sample Workout

Fire & Flow Calendar & Schedule

Week 1:

Day 1: Jericho – Upper Body Fire 1

Day 2: Elise – Mobility Flow 1

Day 3: Jericho – Lower Body Fire 1

Day 4: Elise – Functional Flow 1

Day 5: Jericho – Cardio Fire 1

Day 6: Elise – Restorative Flow 1

Day 7: Rest or BODi

Week 2:

Day 1: Jericho – Upper Body Fire 2

Day 2: Elise – Mobility Flow 2

Day 3: Jericho: Lower Body Fire 2

Day 4: Elise – Functional Flow 2

Day 5: Jericho – Cardio Fire 2

Day 6: Elise – Restorative Flow 2

Day 7: Rest or BODi

Week3:

Day 1: Jericho – Upper Body Fire 3

Day 2: Elise – Mobility Flow 3

Day 3: Jericho: Lower Body Fire 3

Day 4: Elise – Functional Flow 3

Day 5: Jericho – Cardio Fire 3

Day 6: Elise – Restorative Flow 3

Day 7: Rest or BODi

Week 4:

Day 1: Jericho – Upper Body Fire 4

Day 2: Elise – Mobility Flow 4

Day 3: Jericho: Lower Body Fire 4

Day 4: Elise – Functional Flow 4

Day 5: Jericho – Cardio Fire 4

Day 6: Elise – Restorative Flow 4

Day 7: Rest or BODi

 

Final Thoughts

If you're looking for a challenging and fun workout program, Beachbody's Fire and Flow may be perfect for you! This 4-week program alternates between high-intensity strength and cardio workouts, and low-impact body-shaping workouts. Each workout is only 25-30 minutes long, so it's perfect for busy people who want to get in shape. Jericho McMatthews and Elise Joan are the creators of this program, and they are both certified trainers with years of experience. They designed this program to help people find balance in their lives and get healthy and fit. So if you're ready to start working out, Fire and Flow may be the perfect program for you!

Workout Breakdowns

Week 1 Day 1: Jericho – Upper Body Fire 1

Duration: (30 minutes)

Calories Burned: 250+

Jericho ignites your metabolism in this circuit-style full-body workout that focuses on upper body strength and keeps your heart pounding.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Resistance Loops
• Mat

Feedback: Kalie is the modifier. This is great for day one you have a modifier and an intensifier which I am sure I won't be using anytime soon. The workouts are different for the most part and she does a great job of keeping you engaged. 

Warm up:

• Jog
• Jumping jacks
• Inch worm to high plank
• Runners lunch arm rotation overhead

The Workout: 

Circuit 1 Exercises: 2 Rounds 

• Squat Press: medium weights, 40 seconds
• Deadlift with bicep curl: heavier weights, 40 seconds
• Fly Repeater: lighter weight (fly with a step back), 40 seconds
• Fire Finisher – high knee run with punches (60 seconds)

Circuit 2 Exercises: 2 Rounds

• Hollow Hold Chest Press: heaviest set of dumbbells (legs elevated), 40 seconds
• Lateral Lunch with overhead tricep extension: one heavier weight, 40 seconds
• Reverse Lunch L Raise: lighter set of dumbbells, 40 second
• Fire Finisher 20 – double lunch brawler (no weights)

Circuit 3 Exercises: Core 3 minute finisher block need resistance band

• Deadbug: use light band or medium (green)
• Leg extension oblique crunch: use light band (yellow) or medium (green). Modifier don't use a band

Cooldown:

• Keep loop leg extension hamstring stretch
• Cross leg back and hip stretch
• Hip flexor stretch with cross arm shoulder stretch to overhead tricep
• Open arm stretch to fingers interlock behind back chest stretch

 

Week 1 Day 2: Elise – Mobility Flow 1

Duration: (32 minutes)

Calories Burned: 175+

Feel amazing and improve the way you move as Elise helps you increase mobility and strength with this comprehensive total-body workout.

Equipment Needed:

• Dumbbells (Light to Moderate)
• Mat
• No Shoes

Feedback: Really slowed down on this but feel good after and really mobile for sure which will help me get through today and tomorrows workout. 

Warm up:

• Inhale with arms flowing up
• Introductory climbing flow
• hands to heart with squat
• hip rolls into squats
• Standing Reach into back stroke
• Cross arm hugs
• Controlled swimmer hugs
• Cross Knee drives (90/90 knees with rotations)
• Cross Knees to swimmer hugs

The Workout: 

Bodyweight Exercises: 

• Cross Knee drives (90/90 knees with rotations)
• Cross Knees to swimmer hugs
• Tricep Stretches to the side

Dumbbell Exercises: Weights Added

• Uplevel cow standing w/ lightweight dumbbell
• Side oblique lifts
• Crouching tiger
• Adding in knee drives
• Double peg knee (90/90) w/ chest fly's
• Transition to shoulder fly's
• Halo Twists
• Extended arm knee drives
• 90/90 lunges with chest pass
• Upright sumo to rotation of the hips with dumbbell push
• Proposal get down
• Kneeling squat with dumbbell extension

Bodyweight Exercises Part 2:

• Cat roll stretches
• Childs pose
• Loaded to unloaded beast sequence
• Downward dog to upward dog
• Seated hip rotations
• Knee up mummy extensions
• Internal / External rotation
• Floating leg extensions to twist

Cooldown:

• extended hamstring stretch to hip thrusts
• Indian seated deep breathing
• Namaste inhales

Week 1 Day 3: Jericho – Lower Body Fire 1

Duration: (31 minutes)

Calories Burned: 250+

Jericho sets your legs and glutes on fire with this strength workout that focuses on metabolic conditioning.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Resistance Loops
• Mat

Feedback: 

Warm up:

• Jog
• Lateral Shuffle with reverse lunge
• Bodyweight squats
• Stepping hip flexors

The Workout: 

Circuit 1 Exercises: 40 seconds each set 1 Minute Finisher 2 Times Through Each Circuit 

• Deadlift with knee lift: heavy weight(40 Seconds)
• Drop lunge with a bounce: (step back bounce bounce drop) lighter weight Jericho used 10 lbs (40 Seconds)
• Squat to calf raise: heavy weights, I used 30 lbs for this )(40 Seconds)
• Running Clinch Knees: No weights (1 Minute) 

Circuit 2 Exercises: single dumbbell to start

• Bridges: one medium to heavy dumbbell, 30lbs I used, (40 Seconds)
• Repeating Transverse lunge: one dumbbell, I did drop to 25lbs here (40 Seconds each side)
• Fire Finisher 2: Kepwata (jinga move with switch lunge) (1 minute of work)

Circuit 3 Exercises: Core grab your loops 

• Side oblique extension: light to medium band, I used yellow (light) as did jericho. (40 Seconds each side)
• Straight leg arm jackknifes: light to medium band, I used yellow still as did jericho. (40 Seconds)

Cooldown:

• Hamstring extension stretch using band
• Crossover hip stretch
• Hip Flexor Stretch
• Quad stretches

Week 1 Day 4: Elise – Functional Flow 1

Duration: (31 minutes)

Calories Burned: 175+

Feel amazing and improve the way you move as Elise helps you increase mobility and strength with this comprehensive total-body workout.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Mat

Feedback: 

Warm up:

• Inhale Arm Circle Extensions
• Lateral Swing Outs
• Backstrokes
• Dodgers
• Squat knee drives
• Tricep Stretches
• Butterfly strokes
• Flow Side To Side

The Workout: 

Round 1 Exercises: Light to moderate weight Elise using 8lb 2 rounds for each side 

• Hand behind head expansions no weight
• Hand behind head expansions with lightweight
• Hinge Backs with lightweight
• Rowing the boat with lightweight

Round 2 Exercises: Circuit Flow w/ weight 

• Crouching Tiger Upgraded with knee drive
• Lunge Chest Passes
• Triangle Poses
• Expansion Knee Drives
• Cross body dumbbell pass with lunge
• Swing dumbbell drop
• Lateral sweeping lunges (imagine having a light saber)

Round 3 Exercises: 

• Mobility Pretzel: pointing toes this time
• Floating Pretzel
• Siren Flow Lifts
• Mermaid Flow outer hip thigh stretch

Week 1 Day 5: Cardio Fire 1

Duration: (29:34 minutes)

Calories Burned: 250+

Jericho challenges your cardiovascular endurance in this HIIT-inspired cardio workout designed to get you fit fast.

Equipment Needed:

• Mat

Feedback: 

Warm up:

• Jog
• Sumo Squats w/ a Reach
• Inch Worm To High Plank
• Jump Rope Jack

The Workout: 4 Cardio Blocks Followed By Cardio Session 

Round 1 Exercises: A Little Under 4 1/2 minutes: 20, 40 & 60 seconds moves 

• Rocket Slams: 20, 60, 40 seconds
• Roof On Fire Run: 40, 20, 60  seconds
• One And Half Forearm Plank Jack: 60, 40, 20  seconds

* Each one you go down a workout to start the 20 second from there for 3 rounds

Round 2 Exercises: Wildcard 2 minute block with 2 exercises

• Alternating Sprinter Knee: 1 minute
• Beast To Leg Check: 1 minute

Round 3 Exercises: Ladder 4 Minutes

• Double Hurdle Run: Start at 20 seconds changes from there
• Alternating Super Hero Switch Drop: Start at 40 seconds changes next round
• Quadruple Climber with a little sting: Start at 60 seconds changes next round

Round 4 Exercises: Wildcard 2 minutes 2 moves 

• Boomerang Frog Jobs: 1 minute total
• Lateral Olly Shuffle: 1 minute total

Round 5 Core Exercises:

• Crunch Jackknife
• Hip Dips from forearm plank
• Hollow Hold

Cooldown:

• Hip Flexor open the chest
• Cross Shoulder Stretches
• Cross body deep hip stretch
• Hamstring Stretch
• Abductor Stretch
• Quad Stretches

Week 1 Day 6: Elise – Restorative Flow 1

Duration: (30 minutes)

Calories Burned: 250+

Celebrate the end of the week with Elise as she guides you through a sequence of stretches, expansive expression, and feel-good movements to help you release tension and relax your mind.

Equipment Needed:

• Mat

Feedback: 

Warm up: Seated

• Seating salutations
• Shoulder circles
• Side To Side Extensions
• Lying Down Hip Rotations

The Workout: 

Round 1 Exercises: Seated

• Leg up hamstring and ankle rotations
• Straight leg over rotations
• Supenated positions workout multiple positions

Round 2 Exercises: Seated

• Modified Pigeon stretch
• Side to side extension rotations
• Runners Stretch

Round 3 Exercises: Standing

• Lunge warrior isolations
• Superman Supenated backward extensions
• Rolling back stretch

Week 2 Day 1: Upper Body Fire 2

Duration: (30 minutes)

Calories Burned: 250+

Jericho sets your legs and glutes on fire with this strength workout that focuses on metabolic conditioning.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Resistance Loops
• Mat

Feedback: 

Warm up:

The Workout: 

Round 1 Exercises: 

Round 2 Exercises: Dual Sets

Round 3 Exercises: Dual Sets grab the bench

Round 4 Exercises: Dual Sets 

Round 5 HIIT Exercises: 45 seconds each move 15 second break in between

Round 6 Core Exercises:

Cooldown:

Week 1 Day 6: ELISE – Restorative Flow 1

Duration: (30 minutes)

Calories Burned: 250+

DESCRIPTION

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Resistance Loops
• Mat

Feedback: 

Warm up:

The Workout: 

Round 1 Exercises: 

Round 2 Exercises: Dual Sets

Round 3 Exercises: Dual Sets grab the bench

Round 4 Exercises: Dual Sets 

Round 5 HIIT Exercises: 45 seconds each move 15 second break in between

Round 6 Core Exercises:

Cooldown:

Week 2 Day 1: Jericho – Upper Body Fire 2

Duration: (30 minutes)

Calories Burned: 250+

DESCRIPTION

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Resistance Loops
• Mat

Feedback: 

Warm up:

The Workout: 

Round 1 Exercises: 

Round 2 Exercises: Dual Sets

Round 3 Exercises: Dual Sets grab the bench

Round 4 Exercises: Dual Sets 

Round 5 HIIT Exercises: 45 seconds each move 15 second break in between

Round 6 Core Exercises:

Cooldown: