flex and flow

Play. Sweat. Community.

Upcoming Events

  1. HIIT It for the holidays

    November 26, 2018 @ 8:00 am - January 4, 2019 @ 8:30 am

New Student Special

10 classes for $10

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HIIT & Flow: Quick + Sweaty!

by Nicci Randall in HIIT & Flow, Videos, Workout

Build heat and burn the muscles in just two minutes with this HIIT & Flow cardio, core, and twists workout. Have more time? Repeat the sequence five times to get that extra sweaty, strength-training workout!

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HIIT & Flow: Cardio, Core, and Extension

by Nicci Randall in HIIT & Flow, Videos, Workout

Get your heart pumping and muscles working with this quick 5-minute HIIT & Flow workout focusing on core and extension poses. Of course, like all of our HIIT & Flow workouts, you’ll work all the muscles in the body. Have more than 5 minutes? Try this sequence 3-4 times for a 20-minute workout that will leave you dripping in sweat and feeling so strong. And remember, YOU GOT THIS!

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Floating with Ian LeMasters

by Nicci Randall in Inversion prep, Pose breakdowns, Videos, Workout

At Ian’s recent Float Workshop at Flex & Flow, we developed deep lower core awareness to build towards floating from Downward-Facing Dog to a forward fold at the top of the mat. Check out how Ian assists Quinn in her float. She’ll be floating by herself in no time!

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