flex and flow

Play. Sweat. Community.

Upcoming Events

  1. HIIT & Flow Instructor Training

    September 23 - September 30

New Student Special

10 classes for $10

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Teacher Spotlight: Vanessa Lange!

by Liz in Fitness, HIIT & Flow, Instructor updates, Teacher Feature, Teacher Spotlight

Have you gotten on the mat (or some gliders) with Vanessa? She kicks butt with a sweet, sweet smile on her face. You don’t even realize it until it’s already happened, especially when she says “bum” in the most adorable way. Whether you’re flowing it out or HIIT’ing it up, class with Vanessa is a MUST! Let’s get to know Vanessa a little bit more. Yoga with Vanessa I practiced yoga intermittently at the gym while I was studying in Australia, but for some reason never really enjoyed it. When I moved back to Singapore, I followed a friend to…

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HIIT & Flow: All the core!

by Nicci Randall in HIIT & Flow, Workout

There’s no better feeling than giving it your all in a workout! HIIT & Flow is the challenge you want and need to get that full-body, muscle burning, sweat session happening. Let’s do this!

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HIIT & Flow Workout: Twist It Out!

by Nicci Randall in HIIT & Flow, Workout

Sweat, flow, strengthen and release with this HIIT & Flow sequence that incorporates all the detoxifying twists. Your core and legs with be burning, but stay with it. Say to yourself – I can and I will! Nothing can stop you from getting after it!

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HIIT & Flow Workout: Burn, baby, burn!

by Nicci Randall in HIIT & Flow, Workout

hiit and flow flex and flow yoga

Let’s turn up the heat (in a GOOD way) and get the legs BURNING! Make sure to take breaks and drink water between sequences because your legs (with a side of core, of course) will be feelin’ it!

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