Flow + Strengthen

Flow + Strengthen

Evlo's original creation, F+S merges cardio, light weights, and fast-pace yoga flows to create a creative and heart-pumping experience. Not recommended for those who have sensitive wrists or knees.

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Flow + Strengthen
  • F+S: Outer thighs & triceps (9-29-22)
    46:29
    F+S: Outer thighs & triceps (9-29-22)

    F+S: Outer thighs & triceps (9-29-22)

    Equipment:
    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/7t4Z66ZjQapRQFqwIQiXjS?si=1f1abb9e532e4e3b

    Instagram: @payton.busker

  • F+S: Quads & biceps (9-22-22)
    45:36
    F+S: Quads & biceps (9-22-22)

    F+S: Quads & biceps (9-22-22)

    Equipment:
    - 1 Heavy weight (I’m using a 20)

    Playlist (explicit): https://open.spotify.com/playlist/7t4Z66ZjQapRQFqwIQiXjS?si=1f1abb9e532e4e3b

    Instagram: @payton.busker

  • F+S: Glutes & chest (9-15-22)
    47:28
    F+S: Glutes & chest (9-15-22)

    F+S: Glutes & chest (9-15-22)

    Equipment:
    - Chair or bench

    Playlist (explicit): https://open.spotify.com/playlist/7t4Z66ZjQapRQFqwIQiXjS?si=1f1abb9e532e4e3b

    Instagram: @payton.busker

  • F+S: Quads & triceps (9-8-22)
    46:00
    F+S: Quads & triceps (9-8-22)

    F+S: Quads & triceps (9-8-22)

    Equipment:
    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/7t4Z66ZjQapRQFqwIQiXjS?si=1f1abb9e532e4e3b

    Instagram: @payton.busker

  • F+S: Inner thighs & upper back (9-1-22)
    45:40
    F+S: Inner thighs & upper back (9-1-22)

    F+S: Inner thighs & upper back (9-1-22)

    Equipment:
    - Pilates ball and/or pillow

    Playlist (explicit): https://open.spotify.com/playlist/7t4Z66ZjQapRQFqwIQiXjS?si=1f1abb9e532e4e3b

    Instagram: @payton.busker

  • F+S: Outer thighs & shoulders (8-25-22)
    46:08
    F+S: Outer thighs & shoulders (8-25-22)

    F+S: Outer thighs & shoulders (8-25-22)

    Equipment:
    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/4PvcNtyxdlgdK8CQyPo7dF?si=ecbd920f9cf24a56

    Instagram: @payton.busker

  • F+S: Inner thighs & triceps (8-18-22)
    45:53
    F+S: Inner thighs & triceps (8-18-22)

    F+S: Inner thighs & triceps (8-18-22)

    Equipment:
    - 1 Moderate weight (I’m using a 10)

    Playlist (explicit): https://open.spotify.com/playlist/4PvcNtyxdlgdK8CQyPo7dF?si=ecbd920f9cf24a56

    Instagram: @payton.busker

  • F+S: Glutes & triceps (8-4-22)
    36:55
    F+S: Glutes & triceps (8-4-22)

    F+S: Glutes & triceps (8-4-22)

    Equipment:
    - Heavy weights
    - Chair or bench
    - Moderate weights

    Playlist (explicit): https://open.spotify.com/playlist/5KnzweHZnrANTMv4cE1RHe?si=5b66fddb22f044cb

  • F+S: Inner thighs & biceps (7-28-22)
    45:24
    F+S: Inner thighs & biceps (7-28-22)

    F+S: Inner thighs & biceps (7-28-22)

    - Moderate weights (I’m using 15s)

    Playlist (explicit): https://open.spotify.com/playlist/2gMWLpkp6sv2NooAanefp4?si=0e10fd539033424d

    Instagram: @payton.busker

  • F+S: Outer thighs & shoulders (7-21-22)
    45:16
    F+S: Outer thighs & shoulders (7-21-22)

    F+S: Outer thighs & shoulders (7-21-22)

    Equipment:
    - 1 Light weight (I’m using a 5)
    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/2gMWLpkp6sv2NooAanefp4?si=0e10fd539033424d

    Instagram: @payton.busker

  • F+S: Hamstrings & triceps (7-14-22)
    45:40
    F+S: Hamstrings & triceps (7-14-22)

    F+S: Hamstrings & triceps (7-14-22)

    Equipment:
    - 1 Heavy weight (I’m using a 20)
    - Chair or bench
    - Stool or stack of books/pillow (for HS curls)

    Playlist (explicit): https://open.spotify.com/playlist/2gMWLpkp6sv2NooAanefp4?si=0e10fd539033424d

    Instagram: @payton.busker

  • F+S: Glutes & biceps (7-7-22)
    46:40
    F+S: Glutes & biceps (7-7-22)

    F+S: Glutes & biceps (7-7-22)

    Equipment:
    - Moderate weights (I’m using 15s)
    - Long resistance band
    - Chair or bench

    Playlist (explicit): https://open.spotify.com/playlist/2gMWLpkp6sv2NooAanefp4?si=0e10fd539033424d

    Instagram: @payton.busker

  • F+S: Quads & triceps (6-30-22)
    45:56
    F+S: Quads & triceps (6-30-22)

    F+S: Quads & triceps (6-30-22)

    Equipment:
    - Heavy weights (I’m using 20s)

    Playlist (explicit): https://open.spotify.com/playlist/21YQwoROF5fG6BbVBcPzU7?si=FdXRuKaTTdySaVVeVvguqg

    Instagram: @payton.busker

  • F+S: Outer thighs & shoulders (6-23-22)
    45:37
    F+S: Outer thighs & shoulders (6-23-22)

    F+S: Outer thighs & shoulders (6-23-22)

    Equipment:
    - Long resistance band
    - 1 Light weight (I’m using a 5)

    Playlist (explicit): https://open.spotify.com/playlist/21YQwoROF5fG6BbVBcPzU7?si=FdXRuKaTTdySaVVeVvguqg

    Instagram: @payton.busker

  • F+S: Quads & shoulders (6-16-22)
    45:40
    F+S: Quads & shoulders (6-16-22)

    F+S: Quads & shoulders (6-16-22)

    Equipment:
    - 1 Light weight (I’m using a 5)

    Playlist (explicit): https://open.spotify.com/playlist/21YQwoROF5fG6BbVBcPzU7?si=FdXRuKaTTdySaVVeVvguqg

    Instagram: @payton.busker

  • F+S: Outer thighs & biceps (6-9-22)
    45:28
    F+S: Outer thighs & biceps (6-9-22)

    F+S: Outer thighs & biceps (6-9-22)

    Equipment:
    - Loop band or tied long resistance band
    - Moderate weights (I’m using 15s)

    Playlist (explicit): https://open.spotify.com/playlist/21YQwoROF5fG6BbVBcPzU7?si=FdXRuKaTTdySaVVeVvguqg

    Instagram: @payton.busker

  • F+S: Quads & triceps (6-2-22)
    45:20
    F+S: Quads & triceps (6-2-22)

    F+S: Quads & triceps (6-2-22)

    Equipment:
    - Long resistance band
    - Set of weights or rolled up towel (for sissy lunges)

    Playlist (explicit): https://open.spotify.com/playlist/21YQwoROF5fG6BbVBcPzU7?si=FdXRuKaTTdySaVVeVvguqg

    Instagram: @payton.busker

  • F+S: Outer thighs & upper back (5-26-22)
    46:16
    F+S: Outer thighs & upper back (5-26-22)

    F+S: Outer thighs & upper back (5-26-22)

    Equipment:
    - 1 Heavy weight (I’m using a 20)
    - 1 Light weight (I’m using a 5)

    Playlist (explicit): https://open.spotify.com/playlist/2FmQSEnZPxw4HwztGAXR3r?si=0ad0a3295ab44762

    Instagram: @payton.busker

  • F+S: Quads & triceps (5-19-22)
    45:52
    F+S: Quads & triceps (5-19-22)

    F+S: Quads & triceps (5-19-22)

    Equipment:
    - Rolled up towel or blanket

    Playlist (explicit): https://open.spotify.com/playlist/2FmQSEnZPxw4HwztGAXR3r?si=0ad0a3295ab44762

    Instagram: @payton.busker

  • F+S: Hamstring & upper back (5-12-22)
    45:28
    F+S: Hamstring & upper back (5-12-22)

    F+S: Hamstring & upper back (5-12-22)

    Equipment:
    - Kitchen chair or bench
    - 1 Heavy weight (I’m using a 25)
    - 1 Light weight (I’m using a 5)
    - Small step or stack of books (for hamstring curls)

    Playlist (explicit): https://open.spotify.com/playlist/2FmQSEnZPxw4HwztGAXR3r?si=0ad0a3295ab44762

    Instagram: @payton.busker

  • F+S: Glutes & biceps
    45:08
    F+S: Glutes & biceps

    F+S: Glutes & biceps

    Equipment:
    - Moderate weights (I’m using 15s)
    - Kitchen chair or bench

    Playlist (explicit): https://open.spotify.com/playlist/2FmQSEnZPxw4HwztGAXR3r?si=0ad0a3295ab44762

    Instagram: @payton.busker

  • F+S: Hamstrings & triceps (4-28-22)
    45:20
    F+S: Hamstrings & triceps (4-28-22)

    F+S: Hamstrings & triceps (4-28-22)

    Equipment:
    - 1 Heavy weight (I’m using a 20)
    - 1 Moderate weight (I’m using a 15)
    - Long resistance band
    - Kitchen chair or bench
    - Stool or stack of books to kneel on (for hamstring curls)

    Playlist (explicit): https://open.spotify.com/playlist/41GHYUAv3y7IRe6RGfhygX?si=d9d175b7faf64a0d

    Instag...

  • F+S: Outer thighs & posterior deltoids (4-21-22)
    46:16
    F+S: Outer thighs & posterior deltoids (4-21-22)

    F+S: Outer thighs & posterior deltoids (4-21-22)

    Equipment:
    - 1 Light weight (I’m using a 5)
    - Loop band or long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/41GHYUAv3y7IRe6RGfhygX?si=d9d175b7faf64a0d

    Instagram: @payton.busker

  • F+S: Inner thighs & chest (4-14-22)
    45:56
    F+S: Inner thighs & chest (4-14-22)

    F+S: Inner thighs & chest (4-14-22)

    Equipment:
    - Heavy weights (I’m using 20s)

    Playlist (explicit): https://open.spotify.com/playlist/41GHYUAv3y7IRe6RGfhygX?si=d9d175b7faf64a0d

    Instagram: @payton.busker

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