Fire + Flow Energizing Total Body Yoga Workout

Hey girl! You know how much I believe in the power of meditation, which is why I love bringing you quick, guided sessions every Monday of the Love Your Body Series! It’s the perfect way to start the day with a calm mind. And that’s why I love yoga so much! Yoga combines those mental benefits with physical perks like more energy, strength, and flexibility!

Today, we’re doing another one of my favorite workouts ~ a Fire + Flow yoga sequence that will bring you energy and sculpt your total body. You can find the full workout in your Tone It Up app, and I chose a few of my favorite poses from the routine to share with you here. 

Let’s flow together! Follow up this routine with a meditation in your app and you’ll feel super relaxed, rejuvenated, and ready to conquer the day! Remember to check in with me after on Insta #TIULoveYourBody!




5 Yoga Poses for an Energizing Flow

Find your flow and your fire! Aim to move from one pose into the next and breathe through the muscle burn. Do the circuit below for 2-3 rounds — no equipment necessary.

Bird Dog Crunch

Works your core, from your abs to your back to your booty!

Begin on your hands and knees with a flat back and core engaged. Extend your right leg straight behind you as you extend your left arm in front of you. Pull them in toward your center, keeping them hovering off the ground. Then, extend back out.

Do 20 reps, then switch sides.

Plank Jack

Sculpts your abs and shoulders and revs your heart rate!

Start in a plank position with your shoulders stacked over your wrists, feet together and body in a straight line from head to toe. Jump your feet out to the sides of your mat and back to center.

Do 20 reps.

Crescent Lunge Pulse

Tones your legs, core, and arms!

Begin standing and take a big step forward with your left foot. Reach your arms straight overhead, biceps by your ears. Lower into a lunge position, knees bending 90 degrees. Then, lift an inch and lower an inch. Continue pulsing.

Do 20 pulses, then switch legs.

Triangle + Oblique Reach

Targets your obliques and arms!

Begin standing and step your feet about 3-4 feet apart, right foot pointed toward the top of your mat and left foot pivoted slightly inward. Extend your arms straight out to the sides, in line with your shoulders. Lengthen through the spine as you tilt your torso to the right and reach your right arm to your right foot and left arm overhead. Return to the start position and repeat.

Do 20 reps, then switch sides.

Superwoman T Lift

Works your entire back of body, including your booty and core!

Begin lying on your stomach, arms straight out to the sides, in line with your shoulders. Keeping your gaze toward the mat, lift your head, chest, and legs off the mat. Hold for a few seconds, then lower back down and repeat.

Do 20 reps.


To get more booty-sculpting, ab- and arm-toning, and metabolism-revving routines, download the Tone It Up app today! You’ll find so many fun workouts that will help you achieve incredible results!