Workout with Nicci Randall, master trainer at Flex & Flow. Work up a sweat, work your core, and stretch your major muscle groups with this bodyweight HIIT & Flow circuit.

Warm Up:

• Walk out to plank pose, push back to down dog, and roll forward to plank, 5 times
• 2 cat/cow lunges on the right
• High lunge and side stretch on the right
• 2 cat/cow lunges on the left
• High lunge and side stretch right

Plank-based Heat Up Round 1:

• 20 seconds mountain climbers
• 20 seconds hip dips: from plank pose, dip your hips to one side, then the other
• 20 seconds plank jacks: step or jump out

Plank-based Heat Up Round 2:

• 20 seconds human saw
• 20 seconds side forearm plank hip dips
• 20 seconds other side forearm plank hip dips

Lower body Round 1:

• 30 seconds reverse lunge
• 10 seconds hold lunge and pulse
• 30 seconds shakti squats
• 15 seconds chair pose pulses
• Repeat on the other side
• 30 seconds squats (air or jump)

Lower Body Round 2:

• 30 seconds side lunges
• 30 seconds curtsy lunges
• 10 seconds pulse in curtsy lunge
• Repeat on other side
• 30 seconds of pushups or hold a plank (any variation)

HIIT Minute (one-minute sprint round):

• 15 seconds human saws
• 15 seconds forearm plank hip dips
• 15 seconds plank jacks (step or hop)
• 15 seconds mountain climbers

Cool Down:

• Lizard lunge, knee up or down, both sides
• Figure four stretch either seated or reclined
• Windshield wiper your knees back and forth
• Come to a seat and take a moment to breathe and congratulate yourself

Legs and Abs Circuit

Feel the burn with this intense upper body workout from Former NFL player turned yoga instructor and former NOW Ambassador DJ Townsel.

Warm Up (2 Sets)

• 20 Squats
• 20 lunges
• 20 Step-ups or High Knees
• 10 Squat Jumps

Leg Circuit 1 (5 Sets)

• Lunge to High Knee - 10 each leg
• Super Set with 25 Pulsating Sumo Squats

Active Cardio Break

• Toe Taps - 1 Minute

Leg Circuit 2 (4 Sets)

• Single Leg Deadlift - 10 each leg
• Super Set with 25 Hip Bridges (laying on back, lift hips up while squeezing the glutes)

Active Cardio Break

• Skater Jumps – 1 Minute

Leg Circuit 3 (3 Sets)

• Lunge Matrix – (front, side and back lunge each leg = 1 set)

Active Cardio Break

• 50 Squat Jumps

Ab Circuit

• 20 Vertical Toe Touches
• 20 Russian Twists
• 20 Second Boat Pose
• 20 Bicycles
• 20 V-Ups

Upper Body & Abs Circuit

Feel the burn with this intense upper body workout from Former NFL player turned yoga instructor and former NOW Ambassador DJ Townsel.
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Warm Up (3 Sets)

• 15 Lateral Arm Raises
• 15 Overhead Raise
• 15 Chest Flys
   

Upper Body Circuit 1 (5 Sets)

• Planking Shoulder Raises - 20 each arm
• Super set with 40 Shoulder Taps
   

Active Cardio Break  

• Front Jabs – 1 Minute
   

Upper Body Circuit 2 (5 Sets)

• Dive Bomber Push-Ups - 6-10 (Downward Dog to a High Plank to an Upward Dog and then back to Downward Dog again = 1)
• Super Set with Chaturanga Hold (until failure)
   

Active Cardio Break

• Hooks – 1 Minute
   

Upper Body Circuit 3 (5 Sets)

• Squatted Back Rows 15 reps
   

Active Cardio Break

• Fast Uppercuts – 1 Minute
   

Upper Body Boxing Circuit (3 Sets)

• 30 seconds - Front Jabs
• 30 seconds - Hooks
• 30 seconds - Uppercuts
• 30 seconds - Push-Ups
   

Ab Circuit

• 30 seconds - Sit Ups
• 30 seconds - Heel Touches (lay on back, knees bent, feet on floor; reach side-to-side to touch heel)
• 30 seconds - Plank Cross-unders (while in high plank, bring opposite knee to opposite elbow)
• 30 seconds - Bicycles
• 30 seconds - Spider-Man Planks (while in low plank, bring knee to touch elbow on same side)
• 30 seconds - Reverse Crunches
• 30 seconds - Low Plank Hold

MAX OUT WORKOUT

Push your body to the MAX with this maximum effort, full-body, bodyweight workout from Former NFL player turned yoga instructor and former NOW Ambassador DJ Townsel. Do it wherever, whenever, just get it DONE!

Here’s How it Works:

You’ll follow the “12 Days of Christmas” song format. The format goes: 1 then 2-1 then 3-2-1 then 4-3-2-1, and so on until the final set you complete will be 12-11-10-9-8-7-6-5-4-3-2-1!

Rest will start with 10 seconds in round 1, and increase in increments of five seconds for each round, so by round 12, your rest would be 1 minute.

So…

• 1 minute high knees then 10 seconds rest...
• 2 squat jumps - 1 minute high knees then 15 seconds rest...
• 3 burpees - 2 squat jumps - 1 minute high knees then 20 seconds rest...
• 4 box jumps - 3 burpees - 2 squat jumps - 1 minute high knees then 25 seconds rest...and so on. 

Let's Get Started!

1. Minute High Knees
2. Squat Jumps
3. Burpees
4. Box Jumps or Step-Ups
5. Shoulder Taps (5 each arm)
6. Push-Ups
7. Inch Worms
8. Lunges (8 each leg)
9. Reverse Crunches
10. Squats
11. Vertical Toe Touches
12. Bicycle Crunches (12 each leg)

Workout with Ruby LaBrusciano-Carris from Flex & Flow. Wring out the body and declutter the mind in this quick, energizing Spring Clean Vinyasa Flow. Enjoy twists, side body, and all around stretchy goodness.

Warm Up:

• 3 Deep Inhale Breaths through the Nose and Out the Mouth
• Seated Wide Legged Side Stretch (both sides)
• Modified Wild Thing (both sides)
• Seated Wide Legged Fold
• Boat Pose
   

Flow 1:

• Forward Fold
• Walking Out Down Dog
• Tabletop
• Thread the Needle (both sides)
• Tabletop Knee Hover
• Down Dog
   

Flow 2:

• Down Dog
• Modified Sun Salutation A
• Three Legged Dog
• Low Lunge
• Open Arm Twist in Low Lunge
• Exalted Open Arm Twist
• Simple Twist
• Wide Legged Fold
• Skandasana
• Warrior 2
• Modified Sun Salutation A to side 2
   

Cool Down:

• High Plank to Belly
• Arms in T - Roll on to Hip (both sides)
• Puppy Pose
• Seated Meditation
• Butterfly pose 5-8 breaths
• Seated Side Body Stretch 3-5 breaths each side
• Hamstring Stretch 3-5 breaths each side
• Slow clap your way all the way to the finish. Be proud of yourself!

About Ruby:

Ruby’s classes are like sunny days on a mountaintop or a lakeside. They’re sweet, grounding, energizing flows that reward you with a sense of ease and accomplishment. She’ll make you work and it will always be oh so worth it. You’ll feel content, alive, inspired—just like if you climbed up to the summit and paused to soak in the view. You’ll revel in the simple pleasures of the way your body can move, and the way it feels in motion and at rest.

Workout with Nic Randall from Flex & Flow Join Nic of Flex & Flow for a 20 Minute Flow that will help you calm, ground, and restore.

Class Outline:

• Begin in a comfortable seat
• Table top / all fours
• Cat / Cow spinal movement
• Puppy Pose
• Downward Facing Dog
• 3-Legged Dog > Lizard Lunge > 3 Legged Dog > 3 Cat/Cow Lunges > High Lunge > Revolved Lunge > Exalted Lunge > Warrior 2 > Downward Facing Dog (Repeat on the left)
• Reclined Bound Angle Pose
• Supine Twist, Right and Left
• Legs Up the Wall

Join Nic for a 20-minute cardio-focused workout that will give you your daily dose of heart-healthy cardio!
 

Warm Up:

• Standing side stretch, right and left sides 30 seconds
• Inch Worms 45 seconds
• Down Dog <-> Plank 45 seconds
• Down Dog → Lizard Lunge Twist, right and left sides 45 seconds
   

Cardio Round 1 (Repeat 2x):

• Jumping Jacks 45 seconds
• Half Burpee 45 seconds
• Plank with Shoulder Taps 45 seconds
   

Cardio Round 2 (Repeat 2x):

• Skate lunges 45 seconds
• Mountain Climbers 45 seconds
• Squats - Regular or Jump Squats 45 seconds
   

Ladder Round:

Do each exercise 1 time through and the next round go for 2, then 3 and so on for 1 minute. After the minute is up, you’ll move down the ladder for 1 minute starting with the number you finished on at the top of the last round.

• Half Burpee
• Mountain Climber
• Plank Up-Downs
   

Cool Down:

• Child's Pose
• Wide Leg Forward Fold
• Low lunge, right and left side
• Seated Figure-4, right and left side

Join Jamie King for a 20-minute full body workout with a whole lot of upper body fire, like a delightful little cherry on top of your full body fire.

Warm Up:

• Malasana Squat (rock it out side to side)
• Malasana Squat with a twist (hold for 2-3 breaths each side)
• Cow / Cats  3-5 rounds
• Table top push-ups to child’s pose  5-7 rounds
   

Upper Body Heat Up:

• Hov Table -> Plank Walks (optional add a push-up) 75 seconds
• Downward dog -> push-up  5 times
• Downward dog -> dolphin -> plank (optional: add push-up) -> one armed plank (hold 3 seconds) 8 rounds (4 rounds / arm)
   

Full Body Blast Round 1:

• Squats (air or jump variation) 20 seconds
• Reverse lunge -> knee raise (optional: add jump) 8 each leg
• Push-ups: 5
• Mountain climbers 20 seconds
   

Full Body Blast Round 2:

• Squats with a twist (optional: add jump) 45 seconds
• Reverse lunge -> knee raise (optional: add jump) - 5 each leg
• Push-ups 5
• Dolphin Taps 5-7 rounds
• Dolphin Push-Ups 10
• Downward dog -> dolphin -> plank (optional: add push-up) 3
• Mountain climbers 20 seconds
   

Cool Down:

• Butterfly pose 5-8 breaths
• Seated Side Body Stretch 3-5 breaths each side
• Slow clap your way all the way to the finish. Be proud of yourself!

About Jamie:

Jamie King is one of the co-owners of Flex & Flow, a popular fitness and yoga studio that is headquartered in Portland, OR and streamed worldwide. She is also the creator and lead trainer of the popular HIIT & Flow workout, a competitive ultra-runner (currently training for her next 100 miler), and mom. Jamie enjoys challenging students to move with their breath, build heat and strength, and find their power within. She loves bringing people together on the mat and out on the trails - where she loves to encourage everyone to climb a little higher.

Jamie is on a continuous mission in her life to get more people moving. She believes in smiling big, remembering everyone’s names, and making each person who walks into a class Flex & Flow feel a sense of belonging and leave feeling empowered through movement and community. She is currently a 500-hour E-RYT, 95-hour RCYT, 85-hour RPYT, and 65-hour Master HIIT & Flow instructor, as well as a lead teacher trainer for Flex & Flow’s popular 200-hour RYT and HIIT & Flow teacher training programs.