Fire & Flow Workout Program Details

I am so excited about our newest home workout program launch, FIRE AND FLOW! It’s another way to change up my workouts, trick my body, and work my muscles in new ways to continue getting results!


With so much going on in your life, it’s hard to find time to be good to yourself. That’s why Jericho McMatthews and Elise Joan created a program designed to bring more balance and joy into your life—and help you get in great shape. FIRE AND FLOW take the stress out of getting healthy and fit. For 4 weeks, you’ll alternate between Jericho’s high-intensity strength and cardio FIRE workouts and Elise’s low-impact, body-shaping FLOW workouts. Each one is only 25–30 minutes. The goal is to work you out, not burn you out!
By the end, Jericho and Elise will help train your body to be active, as well as help train your mind to embrace new opportunities, release anxiety, and quiet the self-judgment.

What makes FIRE AND FLOW unique?

• Workouts are only 25–30 minutes, 6 days a week, with 1 rest day.
• The unique schedule alternates high-intensity FIRE days with low-impact 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!

What Kinds of Workouts Are In FIRE AND FLOW?

Each week, Jericho will dial-up three FIRE routines that emphasize metabolic conditioning and help increase metabolism. Her energetic approach to this kind of strength and cardio training will help you sculpt lean muscle, torch calories, and carve out more definition.

The full-body workouts are both powerful and inclusive — a reflection of her ability to inspire others to tap into their full potential.

On alternating days, Elise will lead you through three weekly FLOW workouts, which emphasize active recovery, mobility, stability, and core strength.

She gracefully guides you through a series of slow and controlled movements that challenge you physically, while providing the mindfulness that helps you release tension in your body and relax your mind.

It’s the perfect exercise to help relieve stress. To keep you refreshed, you also get one full rest day each week.

FIRE AND FLOW is designed to work for any fitness level.

On-screen, you’ll see a modifier who displays the easier version of each move, and an intensifier who displays the more intense version of each move, which helps you push past stubborn workout plateaus.

FIRE AND FLOW also include 4 FIRE and 4 FLOW bonus workouts that focus on abs, glutes, arms, and flexibility. They can be added to any workout.

What Equipment Do I Need for FIRE AND FLOW?

At various points in the program, you’ll need light, medium, and heavy dumbbells, as well as resistance loops.

A yoga mat is recommended, but totally optional.

When Can I Access FIRE AND FLOW?

The program will be available to VIP customers and coaches May 24th and to all customers beginning June 7th.

I am so excited to open up enrollment for my FIRST – Fire and Flow Launch Party VIP group!
More details about the cost, testimonials from those who have already gone through the program, and a sneak peek as to what the program looks ALONG WITH A SAMPLE WORKOUT like will be shared in our VIP group!

To join the email list and private launch party group – simply fill out the form below!

So excited to work with you on this journey!

XOXO, Deidra