MacKenzie Miller & Briohny Smyth's "FitFlow" Online Video Workouts on Alo Moves

What you get

  • Free 14 Day Trial
  • iPhone & Android
  • Download For Offline Use

About the series

FitFlow is a total-body program designed to dramatically improve your fitness by injecting elements of yoga into a fun, cardio-based fitness routine. It will challenge your body in new ways as you reap the benefits of high intensity interval training including increased metabolism, muscular endurance, and a healthy and happy heart.

It contains 28 unique workouts and incorporates multiple types of workout routines to maximize your training results this month. FitFlow days blend high-intensity intervals with more traditional yoga movements such as Sun Salutations, Warrior II, and Crow; on CoreFit days you will play with both static and dynamic core exercises that will ignite your midline; and on Yoga days, you'll counter the more intense workout days with yoga-inspired exercises that will challenge your balance, work your upper and lower body, and also allow you the opportunity to apply your yoga skills in a new way! Each week will end with a healing Restorative Stretch class where you will lengthen, repair, and release any tension in the muscles you’ve activated in previous lessons.

If you are just beginning a yoga practice, this is a great way to build strength, endurance, balance, and breath. If you are already an established yogi, these exercises will bring a new, full-body challenge that will directly impact and improve your poses, postures, inversions, and flows!

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instructors Instructor profiles

Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an arena reserved for cultivating inner peace.

MacKenzie is a certified personal trainer and yoga instructor. Her teaching combines thorough understanding of alignment and anatomy with the joy of balance and movement. She engages deeply with her students and her classes are thoughtfully sequenced, creating a safe space to have fun and explore, work hard yet find softness.

No aspect of the modern practice experience is left untouched. All will leave energized, grinning and humming at the end.

Briohny is best known for her love of inversions and arm balances. She shared her passion with over 8 million viewers in her Equinox videos "The Contortionist" and "The Balancing Act," which sparked significant conversation in and around the yoga community. Her dedication to her practice shines through in her signature Fit Flow classes; a blend of fun and invigorating flow and eye opening alignment instruction.

Briohny was a child pop star in Asia with a platinum album by the age of 13. In 1999, after years of Anorexia and Bulimia, she found Yoga in Thailand as a way to practice self-care and begin a journey towards good health. After the birth of her daughter in 2004, she decided to embark on the life long journey of sharing her passion for Yoga. Briohny mentored with Annie Carpenter and Lisa Walford at YogaWorks and is certified 500 E-RYT.

Briohny has shared her journey and story as a contributing writer for MindBodyGreen, ElephantJournal, The Huffington Post, and QBlog. She has graced the cover of Women's Health Thailand, Yoga Journal Thailand, and LA Yoga.

Total Run Time

6 hr 11 min
(31 Videos)

Difficulty

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Moderate

Intensity

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Intensity 4
Difficulty & Intensity Guide

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone Access

Classes

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    This is a full-length preview of Briohny and MacKenzie's "Day 1: Lower Body HIIT" workout.
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    We’re so excited to begin this crazy FitFlow adventure with you!
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    Though you aren’t required to take a rest day, we wanted to give you some ideas of what you can do on the days that you want to take a break and let your body recover and y...
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    We’re jumping right in with legs today!
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    Today’s practice is a fun combination of HIIT and traditional Yoga to give you a spicy upper body workout!
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    Day 3: CoreFit (17:55)

    CoreFit time! In this class we'll have some fun incorporate HIIT-style sequencing to our core workouts! We’ll do our active exercises for 30 seconds and hold the static one...
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    These workouts are meant to challenge you, so don't be discouraged if they're hard!
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    What’s great about today’s Yoga session is you can now integrate some of the HIIT and FitFlow workouts we’ve done so far this week into your standing practice!
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    This class is a fun mix of HIIT and Yoga. It’s a great way to build dynamic mobility to incorporate into your Yoga practice!
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    With all of the moving we’ve done so far this week and will keep doing as this series continues, it’s super important to spend time stretching. It will help you recover qui...
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    Today’s workout has got a little bit of everything: some legs, a touch of core, and a bunch of fun!!
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    Fantastic work! You're putting in a lot of effort, so remember to keep hydrated and get enough sleep!
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    This class will work on strengthening your Dolphin, Chaturanga, Downward Dog and plank poses! We’ll conclude with some yummy stretches. You’re doing great!
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    Just like in Yoga, HIIT exercises require you to control your breath, which isn't always easy since these movements are faster! But as always, do your best and modify as yo...
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    Day 12: CoreFit (11:22)

    What have been some moments so far in this series where you have surprised yourself? Did you get in an extra rep, reach a bit farther than you thought you could, or try a f...
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    After the core burn from yesterday, we’re moving on to full-body HIIT! Are you ready??
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    You’ve completed week 2! Amazing work, yogi! Let’s celebrate by treating ourselves to some juicy stretches that will target your glutes, chest, and spine!
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    What are some goals you have for yourself in the second half of this series? To drink more water? To spend more time stretching? Set your intention today and write it down!
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    Today’s FitFlow will really complement your arm balance and inversion practice, whether you already have a lot of experience with them or if you’re working to build strengt...
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    Day 17: CoreFit (11:58)

    Great work this week! In this class we do 3 rounds of 5 exercises – each movement works your core in a different way! Variety keeps your body guessing and keeps things supe...
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    In today’s class we will incorporate more Yoga into our HIIT workouts – including handstands! You’ll be challenged, but just do your best!
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    Today we’re taking a bit of a break from the high intensity we’ve done so far this week. Enjoy the vinyasas today!
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    You’ll get a little bit of everything today: legs, core, arms, and a raised heart rate! Let’s have some fun!
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    Fantastic work this week! Today is all about some much needed TLC. We’ll focus on releasing tension in the hips, spine, and groin. Enjoy!
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    Day 22: CoreFit (11:54)

    We’re almost there! We’ve reached our final week together! How have your endurance, strength, and balance improved since Day 1? We have done a LOT of work and we know you’r...
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    Today we’ll have some fun combining some high intensity work with Yoga. Have you found more stability, fluidity, and strength in your Yoga postures since beginning this ser...
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    If you’ve been looking to strengthen your handstands, it’s your lucky day! We’ll go through several exercises that will work your coordination, train you to get your hips o...
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    By now you should be feeling stronger in your Yoga practice, so today we’ll apply that newfound strength in our FitFlow! What’s been your favorite exercise so far in this p...
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    Can you believe it?! This is our last HIIT! Let’s get after it!
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    Day 27: CoreFit (16:26)

    Only two workouts left! Let's keep the intensity going and give it all we've got! You're doing a fantastic job!
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    Congratulations, yogi! You’ve made it to Day 28! We are so incredibly proud of you and all of your hard work!

See what people are saying about MacKenzie Miller & Briohny Smyth’s plans

Becky W
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FitFlow is wonderful because it mixes elements of cardio, interval strength t...

FitFlow is wonderful because it mixes elements of cardio, interval strength training, and Vinyasa flows into one plan. The workouts are short yet efficient, making it easy to combine 2 or more videos for a longer workout session if desired. This plan is challenging, but not impossible and has helped me increase in strength, endurance, and balance. MacKenzie and Briohny are both super cute, fun and energetic, which make working out with them so fun!

Mary D
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I have loved playing around with these short, challenging workouts! MacKenzie...

I have loved playing around with these short, challenging workouts! MacKenzie & Bri have created fun, fast-paced 15 minute workouts that are ideal for mornings or as a warm-up workout before a longer session. And because there is so much variety, any given day will work to improve your core strength, plyometric power, or balance with yin yoga stretches. I have loved honing the muscles I forgot were there!

Jo D
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I've been practicing yoga and HIIT separately for a few years now and FitFlow...

I've been practicing yoga and HIIT separately for a few years now and FitFlow combines both so it has been the perfect addition to my exercise routine. Not only am I now stronger, but my flexibility and stamina have also vastly improved. Why go to the gym when you can have Bri and MacKenzie teach you in your own living room!?

Travis L
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Having never done any yoga before, FitFlow is the perfect way to start. It no...

Having never done any yoga before, FitFlow is the perfect way to start. It not only includes basic yoga moves, but also has more advanced positions throughout the course that challenges you to constantly grow. Going through the course for the second time now, I can already see my improvement as I can do more of the poses that I couldn't do during the first month.

Another huge bonus to this course is the time commitment. Each day is around 12 minutes of working out. It may be a shorter workout, but most days will have you sweating pretty hard!

Kate N
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FitFlow is really helping me build strength and endurance while establishing ...

FitFlow is really helping me build strength and endurance while establishing a regular practice. At first I was worried I wouldn’t be able to keep up, but because the workouts are so short you just push yourself to get through. I can feel myself getting stronger and often do two workouts at a time. I love the variety of movements that build each flow; they are innovative and keep things interesting. I can’t wait to get on my mat and see what the next flow brings.