I can’t remember the last workout program where I was this excited about getting started. But the full Fire and Flow program finally opened up (existing Beachbody on Demand members have a waiting period to get access to new programs–unless you pay for ‘early access’) inside my BOD account and now I can share with you exactly what you’ll find in this highly promoted Beachbody program (and tell you what it’s like for the average home exerciser).

Fire and Flow program overview and materials

Fire and Flow is a 4-week program made up of a combination of high intensity cardio, total body strength training and yoga-ish style classes put together into a 4-week calendar.

If you follow the workout calendar provided by Beachbody then you’ll do 6 workouts a week–3 ‘fire’ routines taught by Jericho McMatthews (strength training and cardio) and 3 ‘flow’ routines lead by Elise Joan (toning, mobility training and flexibility) that have a yoga flavor.

All classes in the program are 25-30 minutes long (with the exception of the ‘Bonus’ routines that are 15-minutes).

You don’t repeat any class over the 4-week period but you’ll see the same warm-ups and similar exercises that are tweaked slightly so that you’re challenged to progress to another level every week.

There’s a Fire and Flow program guide under the ‘program materials’ section of your BOD membership:

The pace of the circuits in the program is very slow. One of the biggest challenges for me was staying with the instructors.

There is background music playing during the routines. It’s slightly better than some of the other Beachbody programs I’ve done but it’s not anything to get excited about. (The music is really important to some people so I like to mention it).

The ‘Fire’ routines have a lot of compound movements which is important since the pace is so slow. You won’t be pounding out a lot of reps but you’ll be efficient with your time.

The ‘Flow’ classes are packed with some of Elise Joan’s signature moves from Barre Blend. She manages to make everything look graceful. You will NOT look anything like Elise when you’re doing the workout. Just do your best. You’ll feel less awkward by week 4.

Don’t forget about the Bonus classes in this program.

I love blending a full-length lower or upper body Fire routine with a 15-minute bonus flow workout (and vice versa). These 15-minute classes are short and satisfying.

The Fire and Flow program comes with a journal (you’ll find it in the program materials):

The Fire and Flow instructors and team of exercisers

The ‘Fire’ classes are all taught by Beachbody Supertrainer Jericho McMatthews and the ‘Flow’ classes are taught by Beachbody Supertrainer Elise Joan.

I can’t think of 2 more ideal trainers to pair into a total body program than these two women. They’re completely different and you’ll love them both.

There are 4 other exercisers on the set doing every class of Fire and Flow.

It’s the same 4 exercisers (representing 4 different decades according to Elise) through all 4 weeks of the program. One of them is a modifier and demonstrates how to make every exercise a little easier/less intense.

What equipment will you need to do Fire and Flow?

You’ll only need a set of dumbbells (light, medium and heavy for you) and one or 2 resistance loops to do Fire and Flow.

You don’t need the Beachbody loops.

You can use any set of latex fitness loops (but not fabric loops).

Are the Fire and Flow routines hard? Who are they for?

Any level of exerciser can do the classes in Fire and Flow.

The combinations aren’t difficult or confusing but there are elements that require a little coordination and you will get to work on your balance.

If you do a lot of heavy strength training in your regular home fitness routine then you might find the ‘Fire’ routines too easy.

I think Fire and Flow is ideal for a beginner to intermediate home exerciser looking for a total body conditioning program.

Is there a nutrition plan with Fire and Flow?

Meh. Not really.

Beachbody has a couple of nutrition programs that they encourage you to pair with all their new programs, and this one is no exception*.

You’ll find guides that will help you use 2B Mindset, Portion Fix or Gut Protocol with Fire and Flow.

*Beachbody works hard to be an all-in-one membership so that you get everything you need to lead a healthy life (nutrition guides, fitness programs and community support).

The best parts of Fire and Flow

• 4 weeks! (the perfect length)
• compound training (very efficient!)
• original combinations and exercises that truly flow well together
• the Dream Team (Elise and Jericho are 2 of my favorite supertrainers)
• a little bit of everything (this program has it all–cardio, toning and flexibility)
• Elise is my therapy (her ‘chats’ during every class are the highlight of my day)
• dumbbells and loops (minimal equipment requirements)
• 25-30 minutes (minimal time requirements and if you have more time then stack a Fire workout with a Flow for the perfect combination of flavors)
• the workout apparel Elise and Jericho wear during the classes is incredible

What I don’t like about Fire and Flow

• the pacing of each class is frustrating for me (I wish they would go a little faster)*
• just tell us where to buy the clothes already

*You can go as fast as you want through the circuits and accomplish a LOT more reps than they do but I really like to do the program as it’s designed

Where can you get the Fire and Flow apparel?

That’s a great question!

I found myself just as excited every day to see what Jericho or Elise was wearing as I was about trying out the class.

Unfortunately, I can’t figure out where all the cool tops and tights worn by the Fire and Flow team come from (I think it’s from a variety of different brands).

If you ‘Google’ Fire and Flow apparel you’ll stumble on to a few websites (including the Beachbody blog) that will direct you to the Beachbody store where you can buy a cutoff tshirt and a few other items seen in the Fire and Flow program that are Beachbody merchandise, but NOT what you’re looking for.

I did see the Alo logo on some of the clothes so that would be a good place to start looking.

Where can you buy Fire and Flow?

You can only get Fire and Flow by signing up for a Beachbody on Demand membership.

My recommendation for Fire and Flow

Sign up for a membership with Beachbody on Demand and try out Fire and Flow during your free trial period. If you don’t like it for some reason then you’ll have a lot of other workout programs to try out in the BOD library.

I’ve tested over 50 on-demand workout libraries and Beachbody on Demand is worth the cost.

Other Beachbody programs you might like

My Surprising Review of Barre Blend with Elise Joan

My Review of MM100 with Jericho McMatthews

The Best Beachbody Workouts for Women

My Interview with Carl Daikeler (CEO of Beachbody)

What’s the Difference in Fabric and Latex Fitness Loops?