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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.

See sustainable results, reduce stress, and fall in love with fitness!

Weeks

19 Things You Don’t Know About Elise Joan

This ultimate mind-body workout combines heart-pounding circuits with active recovery to get you in shape fast with the balance you’ve been looking for. Jericho’s FIRE will leave you feeling sweaty and accomplished and Elise’s FLOW will have you feeling mobile and restored. Together, it’s the perfect all-around, full-body workout.

Fire and Flow Sample Workout

Ready to embark on your FIRE AND FLOW journey? This video tells you everything you need to know to rock the program. Watch to get the scoop on your workouts, see what equipment you need, learn about the nutrition programs Jericho and Elise recommend, and so much more!

Here's How This Works

Beachbody Performance is your all-in-one system of powerful supplements—a breakthrough in performance nutrition designed to help give your body what it needs to make every second count, every single time. To learn more, visit www.beachbodyperformance.com.

Meet the BODi Performance Line

To get the best results, get your nutrition and fitness dialed in. 2B Mindset, created by Ilana Muhlstein, MS, RDN, is a flexible approach to weight loss where you can reach your goals without counting calories or giving up wine, carbs, or treats! Here’s how to follow the program with FIRE AND FLOW.

How 2B Mindset works with FIRE AND FLOW

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

Upper Body FIRE 1

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

Mobility FLOW 1

Elise takes you through a flow inspired by functional movement patterns to help build the strength, endurance, stability, and mobility you need to thrive in everyday life.

Functional FLOW 1

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.

Restorative FLOW 1

Mobility FLOW 2

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

Cardio FIRE 4

Boost your burn and chisel your abs as Jericho takes you through this fast-paced, core-focused workout.

FIRE Abs

Build strength without adding bulk in this targeted upper-body circuit session that will help you carve lean, sculpted arms.

FIRE Arms

Work your legs and then stretch them out with a restorative 15-minute FLOW that will leave you warm, relaxed, and full of energy.

Lower Body FLOW

Portion Fix, created by fitness and nutrition expert, Autumn Calabrese, teaches you how to use portion control containers to help give you the results you expect, while you still enjoy the food, drinks, and desserts you love! Here’s how to follow the program with FIRE AND FLOW.

How Portion Fix works with FIRE AND FLOW

The FIRE AND FLOW + Portion Fix 7-day meal plan combines the powerful synergy of FIRE AND FLOW workouts with the delicious ease of Portion Fix and the daily benefits of Shakeology’s nutrient-dense superfood formula to help you build strength, get the results you want, and feel your best.

FIRE AND FLOW + Portion Fix 7-Day Meal Plan

The FIRE AND FLOW + Portion Fix 7-day vegan meal plan combines the powerful synergy of FIRE AND FLOW workouts with the delicious ease of Portion Fix and the plant-based foods you love—plus the daily benefits of Shakeology’s nutrient-dense superfood formula—to help you build strength, get the results you want, and feel your best.

FIRE AND FLOW + Portion Fix 7-Day Vegan Meal Plan

The FIRE AND FLOW + 2B Mindset one-week meal plan shows you how to blend the best of these powerful programs with the daily whole-body nutrition you get from Shakeology to help you feel stronger, more energized, and more radiant than ever!*

FIRE AND FLOW + 2B Mindset One-Week Meal Plan

(Not included in regular BOD membership)

Try 2B Mindset Today!

Ready for the perfect cooldown after your body-balancing FIRE AND FLOW workouts? Here’s a yummy, icy-cool, Shakeology-based treat created just for you! Whether you choose the bright FIRE Fro-Whoa or the cool FLOW Fro-Whoa, you’ll power up with 19 grams of protein and 7 grams of fiber. It’s a deliciously healthy indulgence you can enjoy post-workout, or as a protein side with breakfast, lunch, or dinner

FIRE AND FLOW Fro-Whoa

Breakfast just got easier than ever with the All-in-One-Pan Breakfast Burrito, a warm, hearty dish you can make in a mere five minutes. It’s got everything you need to power up your morning—protein-packed eggs and fresh baby spinach stuffed in a whole-wheat tortilla with sliced avocado and pico de gallo on top. Wrap it up fast and walk out the door feeling full, energized, and ready to tackle the day ahead!

All-In-One Pan Breakfast Burrito

Here’s a recipe that will remind you of your favorite vacation getaway. Spiced with taco seasoning plus a healthy dash of lime and cilantro, your cod will emerge from the oven flaky, tender, and packed with flavor after just 12 short minutes of cooking time. When it’s ready, place the fish over a refreshing salad of lettuce, pineapple, jicama, tomato, and jalapeño. Another delicious option? Substitute the cod with shrimp!

Baja Cod Salad

Miso paste is one of those ingredients that gives your dishes that extra something special. This recipe is no exception. Simply combine miso with maple syrup, sesame oil, soy sauce, and ginger to create a flavorful marinade for your salmon and vegetables. Bake it all together and drizzle your extra sauce over the salmon for a delicious dinner guaranteed to impress! Vegetarian or vegan? No problem. You can easily substitute firm tofu steaks for salmon.

Miso Maple Glazed Salmon & Bok Choy Bowl

Here’s a great burger recipe to try the next time you fire up the grill. These turkey sliders are chock-full of flavorful veggies and herbs like bell pepper, onion, and parsley, and grilled until cooked through, yet still tender (no dry turkey here!). Build them with cucumber rounds, ranch dressing, and tomato, and voilà—you’ve got a lighter, healthier burger. You can even freeze the turkey patties for later or roll them into yummy meatballs!

Veggies Most Turkey Sliders

Here’s the perfect vegan Plate It! lunch to keep you full and energized. Packed with a healthy dose of Veggies Most, this deliciously satisfying salad tosses in fiber and flavor from quinoa and a hearty helping of chickpeas for plant-based protein. Not a vegan? Simply swap out the chickpeas for chicken, steak, shrimp, or whatever protein you like.

Warm Quinoa Salad

Try Portion Fix Today!

If you love Mediterranean food, you can’t pass up this super-simple Chicken Gyro Bowls recipe. Just season ground chicken with fresh oregano and mint, coriander, cumin, and other flavorful spices. Cook it on a grill for a bit of smokiness and then add it to a bowl of rice, veggies, and feta cheese (optional). That’s it! Pair with Fixate Tzatziki Sauce and you’ve got an authentic, delicious Mediterranean dish.

FIXATE Chicken Gyro Bowls

Savory, tender-crisp, and super-delish, Roast Veggie Tacos are a healthy, vegan-friendly lunch or dinner option everyone will enjoy! Filled with a nutritious assortment of seasoned veggies like butternut squash, brussels sprouts, and poblano chiles, these tasty stuffed tortillas are loaded with lots of fresh flavors and finished with classic taco toppings for a mouthwatering meal you can wrap up in 35 minutes.

FIXATE Roast Veggie Tacos

Prioritize yourself with these 20 minute workouts.

Invest in 20 minutes of time for YOU to help sculpt muscle, dial-in the fat-burn, and focus on your top priority—your health.

Workouts

All Levels

Job 1

10-20m

Get to know Super Trainers Jericho McMatthews and Elise Joan as they share their stories and explain why they created FIRE AND FLOW.

Get to Know Jericho & Elise

Get an overview from Shakeology co-formulator, Isabelle Daikeler. Learn what is so special about this superfood nutrition shake and what the mission is behind it.

What is so special about Shakeology?

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

Lower Body FIRE 1

Cardio FIRE 1

Functional FLOW 2

Cardio FIRE 2

Restorative FLOW 2

Mobility FLOW 3

Lower Body FIRE 3

Upper Body FIRE 4

Lower Body FIRE 4

Restorative FLOW 4

Hello, booty burn! Lift, tighten, and sculpt one of your best assets with this circuit-style workout guaranteed to build that hump.

FIRE Glutes

Give your upper body some extra attention with this dynamic FLOW that will help build strength in your chest, arms, back, and core.

Upper Body FLOW

Join Elise for a rejuvenating, total-body FLOW session designed to give your muscles some extra TLC. It’s the perfect way to end any workout—or enhance your recovery between them.

Flexibility FLOW

This 4-week Workout Calendar lays everything out for you! It alternates between Jericho’s high-intensity strength and cardio FIRE workouts and Elise’s low-impact, body-shaping FLOW workouts to help you achieve the physical results you want and reduce stress.

Workout Calendar

Gut Protocol, created by fitness and nutrition expert, Autumn Calabrese, helps you improve you overall gut health and feel great again in just 4 short weeks. Here’s how to follow the program with FIRE AND FLOW.

How Gut Protocol works with FIRE AND FLOW

The FIRE AND FLOW + 2B Mindset one-week vegan meal plan shows you how to blend the best of these powerful programs and use healthy plant-based foods plus the daily whole-body nutrition you get from Shakeology to help you feel stronger, more energized, and more radiant than ever!*

FIRE AND FLOW + 2B Mindset One-Week Vegan Meal Plan

Here’s a fun way to get your Veggies Most, and it’s way better than store-bought options. Broccoli Tots let you skip the spuds while still enjoying a family favorite, and they come together in about 20 minutes. They’re full of flavor thanks to Parmesan cheese, onion, and garlic powder, plus they get protein and fiber from an egg and whole-grain cereal. They’re sure to be a huge hit with the kiddies. Serve these as a veggie side or an appetizer at your next party.

Broccoli Tots

Enjoy a deliciously decadent serving of Glazed Protein Donuts for breakfast and start your morning with a fiber-filled boost of energy and 17 grams of protein to keep your tummy full and your taste buds happy. Bake these moist, tofu-based donuts topped with a sweet, creamy glaze in about 25 minutes, and serve them with 1 cup/ 125 grams of fresh raspberries for a scrumptious breakfast that’s filling and satisfying.

Glazed Protein Donuts

A super-healthy way to start the day! Make a quick and delicious breakfast that will keep you full and satisfied well into your busy day.

Green Machine

Kaitlin, a co-creator of 2B Mindset, whipped up this easy veggie dish for a busy weeknight. The combination of garlicky carrots and cauliflower rice is both delicious and satisfying. Just sauté shredded carrots and cauliflower rice with some garlic and a dash of onion powder, and you’ve got big flavor in no time at all. It tastes amazing when added to Bulgogi Lettuce Wraps, or serve as your veggie side with any meal.

Kaitlin’s Garlicky Carrots and Cauliflower Rice

Who doesn’t love the crunch that nuts add to a salad? This sweet spinach salad combines walnuts candied with maple syrup, cinnamon, and cayenne with spinach, chickpeas, sliced red onions, beets, and mandarin oranges for a healthy dish that’s a little sweet with a hint of spice. Feel free to experiment with your walnuts too. Curry powder or cumin and lime zest can also add a pop of flavor!

Sweet Spinach Salad with Candied Walnuts

Melon Salad with Crispy Prosciutto is a classic Italian summer treat that’s not only healthy, but is incredibly fresh and delicious. Every bite bursts with sweetness from chunks of cantaloupe, honeydew melon, and halved grapes. Then you get a satisfying salty crunch from crispy prosciutto crumbles. Tear in some fragrant basil leaves and finish with a drizzle of balsamic glaze to make this an over-the-top flavor explosion. Bonus: The balsamic glaze lasts a long time in your refrigerator, so you can keep using it all summer long!

FIXATE Melon Salad with Crispy Prosciutto

Try this flavorful FIXATE Tzatziki Sauce to add a light and lemony punch to any dish.

FIXATE Tzatztiki Sauce

Ready for the ultimate vegan sandwich? Check out Autumn and Bobby’s Ultimate Vegan Sando and Vegan French Onion Spread recipe for a simple-to-make meal that’s fresh, delicious, and super-healthy. Stuffed with protein-packed tofu, vegan bacon, and nutritious veggies, this scrumptious sandwich layers in the flavor with a mouthwatering tofu-based French onion spread that’ll have you relishing every bite.

FIXATE Ultimate Vegan Sando

A mouthwatering tofu-based French onion spread that’ll have you relishing every bite.

FIXATE Vegan French Onion Spread

The perfect glaze to top any salad, bowl or entrée. Bonus: The glaze lasts a long time in your refrigerator, so you can keep using it all summer long!

FIXATE Balsamic Glaze

Get lean and toned with a mix of ballet barre, Pilates, and cardio.

Create a lean, toned physique through a fun fusion of ballet barre, Pilates, and cardio interval training. Feel the burn as you sweat, stretch, and strengthen to energize your entire body.

Intermediate

Barre Blend

31-45m

Upper Body FIRE 2

Lower Body FIRE 2

Upper Body FIRE 3

Functional FLOW 3

Cardio FIRE 3

Restorative FLOW 3

Mobility FLOW 4

Functional FLOW 4

Follow Jericho’s lead to elevate your workout performance and optimize your range of motion with a series of deep stretches.

FIRE Flexibility

Activate your core and release tension throughout your body with this rejuvenating FLOW that will leave you feeling strong and centered.

Core FLOW

Let’s do this! Jericho and Elise take you through 7 simple steps to help you transform your body and your entire well-being with FIRE AND FLOW.

Step-By-Step Guide

Show yourself major love with the FIRE AND FLOW journal. With 5-minute self-care prompts and a handy habit tracker, the journal is part inspiration, part creator of healthy routines. Fill it out daily to hype you up and give your mental health a boost!

FIRE AND FLOW 4-Week Journal

Ilana’s favorite, family-pleasing weekend recipe. Mix in eggs for your protein and a banana for your FFC, and you have a delicious stack of pancakes that’s a perfect Plate It! breakfast. Creamy Greek yogurt and berries top off this quick, tasty dish.

Banana Egg Pancakes

If you love great barbecue flavor, you’ll definitely be tempted by these BBQ Tempeh Strips. With a tangy kick and 22g of protein, they’re sweet, savory, and oh-so-satisfying. Serve these at your next cookout—your family and friends will be amazed at how you’ve transformed a classic into the ultimate healthy party food!

BBQ Tempeh Strips

For a fresh take on your everyday side salad, mix things up with a delicious, Asian-inspired Crunchy Peanut Cabbage Salad. Packed with palate-pleasing surprises like delightfully crunchy textures and a savory-sweet dressing with a bit of heat, this crisp, colorful combo is the perfect pick when you want something fresh and full-flavored. Enjoy this quick ‘n’ easy, 10-minute recipe as a veggie side or pair it with a protein side like crispy Tofu Nuggets to make it a complete dinner.

Crunchy Peanut Cabbage Salad

Here’s a salad you’ll chow down on in no time (pun intended). You won’t need any lettuce for this bright and tangy mélange of creamy potatoes, crisp green beans, juicy tomatoes, and hearty boiled eggs drizzled with lemon. Add your favorite herbs, like parsley or dill, for extra flavor and color. And if you love Niçoise salads, try adding black olives and tuna for a fun new twist on a classic.

Enrique’s Chow Chow Salad

Transport yourself to a luau on the beach with these tropical tofu skewers. Marinated tofu is threaded with colorful veggies and brushed with a sweet and savory pineapple sauce with a kick of spiciness. These cook up brilliantly indoors on your stovetop or on your outdoor grill. With a little prep ahead of time you’ve got a one-and-done dinner that’s tasty and healthy.

Huli Huli Tofu Skewers

Ilana is all about transforming store-bought salad mixes into something healthier and more delicious. This Quick and Easy Citrus Slaw uses conventionally prepared deli-style coleslaw, cabbage, and red onion but nixes the mayo-heavy dressing in favor of lime juice, zest, and cilantro. Toss your ingredients together, and if you have the time, refrigerate it for a bit to let the flavors marry. If you’re hungry, no worries—you can dig in right away!

Quick & Easy Citrus Slaw

A filling lunch that takes just minutes to make and is so delicious, you’ll want to eat it every day. Combine shredded chicken and black beans along with pico de gallo and avocado, all served in romaine lettuce wraps and topped off with a drizzle of zesty lime-ranch dressing for a very veggie meal!

Southwest Chicken Lettuce Wrap

Here’s a healthy sandwich alternative you can meal prep for the week—Sweet Potato and Chicken Wraps. Simply roll a mixture of fresh veggies, chicken, and more into sweet and savory wraps you can enjoy on the spot or store in the fridge for easy grab-and-go lunches.

FIXATE Sweet Potato and Grilled Chicken Wraps

Fresh, creamy Vegan Protein Pesto is the perfect way to boost the flavor factor of your favorite pasta while packing in some extra protein. And it’s so versatile you can even enjoy it as a quick sandwich spread or delicious veggie dip. Whip up this easy, all-in-the-blender recipe made with healthy ingredients like cannellini beans, parsley leaves, garlic, and green onion in just 10 minutes.

FIXATE Vegan Protein Pesto

Relax, reduce anxiety, and feel good through guided meditation.

Relax, reduce anxiety, and feel good through the power of guided meditation. Quick, easy sessions calm your mind to help you unwind and de-stress, leaving you inspired, focused, and empowered.

Meditations

Beginner

Relaxation & Meditation

Commit to 100 workouts & build strength while you melt away fat.

Torch calories with high-intensity cardio and resistance training, while a live DJ turns up the energy as you burn off pounds. Your goal: complete 100 workouts and unlock the best version of you.