Fitness 'n' Yoga: Work and Flow
Strength and Cardio • 33 Mins • Intermediate
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This 30-minute class blends strength, cardio, and yoga for the perfect balance of work and flow. Kick things off with a 9-minute cardio and core sequence to build endurance and stability, then transition into a dynamic intermediate flow featuring Airplane and Warrior poses.
Expect to challenge your strength, balance, and mobility while keeping your heart rate up. Whether you're looking to push your limits or complement your fitness routine with yoga, this class delivers a full-body workout that leaves you feeling strong, energized, and centered!
Expect to challenge your strength, balance, and mobility while keeping your heart rate up. Whether you're looking to push your limits or complement your fitness routine with yoga, this class delivers a full-body workout that leaves you feeling strong, energized, and centered!
Flexibility
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Fitness 'n' Yoga + Weights: Exercise Your Body
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This class fuses yoga with strength training for a powerful full-body workout that builds strength, endurance, balance, and mobility. Expect a dynamic mix of yoga flow and targeted exercises, including 15 chaturanga push-ups, 30 seconds of eagle crunches, and one minute of squats. You’ll also challenge your stability with a Warrior 3 balancing series and fire up your legs in a Warrior 2 flow.
Get ready to sweat and strengthen from head to toe! Want an extra challenge? Grab heavier weights for the squat portion to intensify the work in your arms and legs.
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Solid Core Flow
Kylie Larson
Fire up your core, upper body, and legs in this fast-paced, strength-focused yoga flow. Right from the start, you'll dive into plank work, build heat with Sun Salutations, and challenge your lower body with lunges, Chair Pose, and Goddess Squats.
The class wraps up with targeted core work, giving you a full-body burn in a short amount of time. Perfect for when you're short on time but want a challenging, effective workout. Get ready to sweat, strengthen, and power through!
The music version of this class is soundtracked by Selador Recordings, featuring an exclusive mix designed to enhance your flow and help you fully immerse in your practice.
Flexibility
25-Minute Full Body Yoga
Keith Allen
This 25-minute class is your complete yoga practice, designed to enhance your flexibility while energizing and grounding you. Move with your breath to wake up your body, then deepen into movements that build strength and mobility.
This riverside practice guides you through balancing, fluid movement, holding poses, twisting, and even exploring inversions (if you choose). You'll open your shoulders, hips, and heart while creating heat to release tension and stress.
Strong yet steady, this class gives you everything you need—without feeling rushed—so you can hit the reset button and finish feeling both powerful and at ease. Perfect for anyone looking to stretch, strengthen, and center in less than half an hour.
Brandon
Thursday, March 27 2025
Thursday, March 27 2025
Fast challenging start then settling into a more traditional yoga practice. Great. Thanks Ben
Lucas
Wednesday, March 26 2025
Wednesday, March 26 2025
Excellent class! He starts right up with cardio, and since I spend a lot of time practicing yoga and just thinking about cardio, this is great. The cardio isn t crazy (I was afraid of that) and I think most people will be able to keep up, but still get your heart rate up. If it s not long enough, put the video on pause and go for it!
The yoga practice is well thought out, for example no shuffling of feet back and forth in the flow to get to Warrior Two, there is just the right amount of flow for me, and the cueing is great. If you have limited time, this is a great workout.
Trevor
Wednesday, March 26 2025
Wednesday, March 26 2025
Who knew you could sweat in a 30 minute yoga class? Thanks for the good class, Ben. The pace was just right, and the cues you gave for the poses were right on.
Owen
Monday, March 24 2025
Monday, March 24 2025
Really nice workout. I was planning on quitting after the first part, but the interesting combinations and skillful instruction kept me going! The only thing that could have been added is some breathing instruction. I will definitely do this class again.
Jason
Saturday, March 22 2025
Saturday, March 22 2025
Excellent. Covers all the bases, physical and mental. Manageable length.
Sean
Friday, March 21 2025
Friday, March 21 2025
Excellent!! Would love to see more classes like this (lots of variety, minimal repetition cardio/stretching) and the teacher was excellent. He had put a lot of work into this class and his instructions were timely and clear. I love the fact he didn t talk during shavasana, which was a perfect length. My boyfriend really likes having male teachers as inspiration and he got a lot out of the class too.
Luke
Friday, March 21 2025
Friday, March 21 2025
That was one of the most efficient, well balanced classes I ve ever taken. Not a second was wasted. And fun to do! Loved it!!
Boris
Friday, March 21 2025
Friday, March 21 2025
Love this class! Perfect for when you are short on time and can t decide if you want cardio or toning or stretching.
Neil
Friday, March 21 2025
Friday, March 21 2025
Fantastic way to begin my day! Felt the burn and stretch all in 30 mins!
Neil
Friday, March 21 2025
Friday, March 21 2025
This is a really great class, fun to do. Good mix of work and rest.
Simon
Friday, March 21 2025
Friday, March 21 2025
I am super sweaty! I kind of sucked at the beginning sequence, but that is not the class s fault :-) the flow was really super excellent and I m feeling really energetic and pleasantly mellow now. Thank you as always Ben, for your great classes!
Connor
Thursday, March 20 2025
Thursday, March 20 2025
Great class to do in the morning. It was the right mix of cardio that challenged but not so much I couldn t do it, then a nice little flow class, including airplane, warrior, some balancing with tree and ended with pigeon and happy baby. Great cueing and sequence!
Sam
Thursday, March 20 2025
Thursday, March 20 2025
This has been my go-to practice lately if I m stressed. It gets my mind right. I m a huge Ben fan. He is no-nonsense.
Warren
Wednesday, March 19 2025
Wednesday, March 19 2025
Great class. Loved the combination of warmup and flow. As always pacing was great. You re quickly becoming one of my favorite teachers on this website. Thanks!
Stewart
Monday, March 17 2025
Monday, March 17 2025
I thought the class was decent but the flow seemed a little too choppy and deliberate. The instructor kept watching his watch during the flow which I know shouldn t have distracted me but it did.
Luke
Saturday, March 15 2025
Saturday, March 15 2025
Really enjoyed this class, good balance between cardio intro and nice vinyasa flow.
Thank U
William
Thursday, March 13 2025
Thursday, March 13 2025
What a nice blend of movements! It quickly takes your heart rate up and then you have a long series of streches mixed with vinyasa.
Harry
Wednesday, March 12 2025
Wednesday, March 12 2025
Perfect balance of cardio/body weight exercises and yoga flow. Love the the functionality of the movements and the sequencing of standing poses moving from a series of crescent lunge family of poses to warrior two family poses and not mixing between them which a lot of classes do and can be hard on the SI joint. Also, loved the no fluff and straight to the point command style of the class. As a yoga teacher, sometimes, I just want to be taken through a functional class with minimal instruction and this was a good one! Thank you!
William
Sunday, March 09 2025
Sunday, March 09 2025
Would have liked a tiny bit more cardio, but certainly a class that I will be adding to my favourites
Connor
Sunday, March 09 2025
Sunday, March 09 2025
That 30 minutes really flew by! As another reviewer said, it s perfect for when you re short on time and can t decide if you want cardio or toning or stretching. This class has it all!
Joe
Sunday, March 09 2025
Sunday, March 09 2025
If you only have 30 minutes this is a great blend of cardio and yoga. It s my go-to if I need a good work out and want to flow.
Liam
Saturday, March 08 2025
Saturday, March 08 2025
Great straightforward workout! I liked the cardio aspect and the simple but effective cues.
William
Wednesday, March 05 2025
Wednesday, March 05 2025
I loved this combination of cardio and flow! I will definitely take some of his other H.I.I.T /yoga classes!
Julian
Tuesday, March 04 2025
Tuesday, March 04 2025
Great class, cardio gets your heart pumping and then about 20 minutes of yoga. No frills/fluff w Ben but very good instructions, good flow.
Liam
Tuesday, March 04 2025
Tuesday, March 04 2025
Enjoyed this one very much - great cardio start, really nice flows. Will definitely keep this in my rotation.
Frank
Monday, March 03 2025
Monday, March 03 2025
As advertised, remembering proper alignments from technique orented classes comes in handy!
Lucas
Monday, March 03 2025
Monday, March 03 2025
I travel a lot and this was a great hotel room workout - loved the mix of cardio and yoga.
Jonathan
Monday, March 03 2025
Monday, March 03 2025
This was an awesome workout! Love the combo cardio and yoga! Saved it as a favorite!
Tim
Saturday, March 01 2025
Saturday, March 01 2025
Loved this class! I really like the flow at the end and it is a great quick cardio. My new go to class. Thank you!
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