Week 2: 30 Day Strong Flow Tone Up Program

PSA: Just a few spots left at our Costa Rica retreat! Also, we're getting ready to plan summer and fall retreats if you want to chime in. But if online is more your jam, we now have video bundles available for all levels. Don't forget that you'll get a free gift when you screenshot your review of our app to Lauren. And lastly, our book, Namaslay, is available for preorder.

Wearing: Awesome Michi pants and Lanston Bra  from Carbon 38 - a one stop shop for athleticwear. The pants have a great mesh panel insert and the bra is functional yet stylish with a cool criss cross design on the back.

Ok, friends! We are about to finish up with Week 1, so here is Week 2 of the Strong Flow Program - how is it going for you? Just an FYI, the schedules are a bit off because we have international readers who are ahead of us here in the US. So each Monday you'll receive the schedule for Tuesday through the following Monday. Hope that makes sense. 

I'm also going to make demos on instagram (either @ybcsneakpeek or @yogabycandace) for the hiit workouts just in case you're not quite sure how to do a certain movement. Because of instagram's time constraints, if you need a little more clarification on any movements, just go to youtube and search 'how to do jump squats' and you'll get your answer. :)

Hope you're feeling energized and motivated and ready to rock this week! Remember if you want to jump on board for macros help with James, just click here and fill out the form at the bottom. Otherwise, let's get to it! 

Day 6: 

• 20 minute gentle hatha
• 25 minute vinyasa for shoulders and hips

If you're following along to the #ybcstrongflow 30 day challenge, you know we've got some hiit workouts programmed in. Here's a demo of Day 7's 💦💦💦- 20 min AMRAP, do each movement for 1 minute then take a 1 min rest and repeat four times. High knees, burpees, mountain climbers, dive bomber push ups (omg💪🏽😭🙈) Good burner! It's not too late to join in - just go to link in profile and you'll see it at the top. Yoga by me and hiit workouts programmed by @james_fma. 👏🏽💪🏽 #yoga #hiit #workout #fitfam

A video posted by Candace (@yogabycandace) on Apr 5, 2016 at 6:29am PDT

Day 7:

20 Min AMRAP (4 Rounds)

• M1-High Knees - tip: keep your core engaged and torso upright.

• M2-Burpees - full run down here. 

• M3-Mountain Climbers - tip: keep the space between your shoulder blades rounded and stay light on your toes.

• M4-Dive Bomber Push-ups - tip: try not to die. JK JK JK. Start in downward dog, keep tension between your elbows as you lower down, imagining yourself going under a barbed wire. Do a little up dog (but keep your feet in the same position) and then reverse what you just did, trying to get under that imaginary barbed wire again.

• M5-Rest - Tip: Recovery with slow, deep breaths.

Demo is right above. Share on instagram with #YBCstrongflow and #ybcyogis. Be sure to tag me and @james_fma and let us know how you did!

Day 8:

• Exclusive App Subscribers do the warm up posted on March 22.. Everyone else, do this 7 minute warm up.

• 15 minute hip opening flow

• End with 5 minute restorative yoga

Up on the blog today: a DIY Fire Tonic from our girl Lauren and a demo of Day 9's hiit workout from the 30 Day Strong Flow Challenge. For this 20 Min AMRAP you'll do 45 seconds of each movement and then 15 seconds rest: burpees, jump squats, handstand hold, jump lunges and plank - and then repeat three more times for a total of 4 rounds. For this 30 day challenge the HIIT workouts are programmed by my friend and trainer @james_fma, and yoga programmed by me. 💪🏽 #instagood #fitfam #workout #ybcstrongflow

A video posted by Candace (@yogabycandace) on Apr 6, 2016 at 10:45am PDT

Day 9:

20 Min AMRAP (4 Rounds)

Note: :45 Work/:15 Rest

• M1-Burpee

• M2-Jump Squats

• M3-HS Hold

• M4-Jump Lunges

• M5-Plank

Share on instagram with #YBCstrongflow and #ybcyogis. Be sure to tag @james_fma and let him know how you did!

Day 10:

• Warm up

• 20 minute upper body strength vid

• 15 minute core strength

• 10 minute leg strength

• 5 minute legs up the wall

Day 11: Rest day

Pin now and join in on the 30 Day Strong Flow Tone Up Program

A note on my outfit: 

Wearing: From Carbon 38, I am wearing the Michi pants - really cool mesh panel insert, great compression and Lanston top with beautiful design on the back. 

Photo by J. Grundman Photography