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: Glutes, quads, abs, chest, biceps (12-30-22)
Recommended for advanced Evlo members. Yoga experience recommended
Equipment:
- Kitchen chair or bench
- Heavy weights (for bulgarians, sissy squats, and chest presses)
- Moderate weights (for bicep curls)
- Small Pilates ball or pillowMusic is played over the video
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Flow + Strengthen: Glutes, abs, shoulders, chest, triceps (11-18-22)
Equipment:
- Chair or bench
- Step stool (optional for step-ups)
- Access to a wall (optional but encouraged)
- Heavy weights (for chest presses and bulgarians)
- 1 moderate weight (optional, for step-ups)
- Moderate weights (for skull crushers)
- Light weights (for shoulder work)
- Small Pilate... -
F+S: Glutes, inner thighs, biceps (10-27-22)
Equipment:
- Moderate weights (for biceps curls)
- Heavy weights (for B stance lunges, 1/2 deadlifts)
- Long resistance bandPlaylist (explicit): https://open.spotify.com/playlist/2StKXFClSWikhapCm5qkyC?si=19d4c4ea35ea4a7b
Instagram: @payton.busker
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F+S: Quads, upper back, hamstrings (10-20-22)
Equipment:
- 1 heavy weight (for HS curls, kickstand rows, matrix move)
- Stool and/or stack of pillows (for HS curls)
- Chair or benchPlaylist (explicit): https://open.spotify.com/playlist/2StKXFClSWikhapCm5qkyC?si=19d4c4ea35ea4a7b
Instagram: @payton.busker
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F+S: Hamstrings & biceps (10-13-22)
Equipment:
- 1 heavy weight (for eccentric bicep curl)
- Long resistance band
- GlidersPlaylist (explicit): https://open.spotify.com/playlist/2StKXFClSWikhapCm5qkyC?si=19d4c4ea35ea4a7b
Instagram: @payton.busker
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F+S: Quads & upper back (10-6-22)
Equipment:
- Moderate weights (I’m using 15s)
- Long resistance bandPlaylist (explicit): https://open.spotify.com/playlist/2StKXFClSWikhapCm5qkyC?si=19d4c4ea35ea4a7b
Instagram: @payton.busker
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F+S: Outer thighs & triceps (9-29-22)
Equipment:
- Long resistance bandPlaylist (explicit): https://open.spotify.com/playlist/7t4Z66ZjQapRQFqwIQiXjS?si=1f1abb9e532e4e3b
Instagram: @payton.busker
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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
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F+S: Glutes & chest (9-15-22)
Equipment:
- Chair or benchPlaylist (explicit): https://open.spotify.com/playlist/7t4Z66ZjQapRQFqwIQiXjS?si=1f1abb9e532e4e3b
Instagram: @payton.busker
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F+S: Quads & triceps
** ENJOY THIS THROWBACK CLASS**
Equipment:
- Long resistance bandPlaylist (explicit): https://open.spotify.com/playlist/7t4Z66ZjQapRQFqwIQiXjS?si=1f1abb9e532e4e3b
Instagram: @payton.busker
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F+S: Inner thighs & upper back (9-1-22)
Equipment:
- Pilates ball and/or pillowPlaylist (explicit): https://open.spotify.com/playlist/7t4Z66ZjQapRQFqwIQiXjS?si=1f1abb9e532e4e3b
Instagram: @payton.busker
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F+S: Outer thighs & shoulders (8-25-22)
Equipment:
- Long resistance bandPlaylist (explicit): https://open.spotify.com/playlist/4PvcNtyxdlgdK8CQyPo7dF?si=ecbd920f9cf24a56
Instagram: @payton.busker
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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
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F+S: Glutes & triceps (8-4-22)
Equipment:
- Heavy weights
- Chair or bench
- Moderate weightsPlaylist (explicit): https://open.spotify.com/playlist/5KnzweHZnrANTMv4cE1RHe?si=5b66fddb22f044cb
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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
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F+S: Outer thighs & shoulders (7-21-22)
Equipment:
- 1 Light weight (I’m using a 5)
- Long resistance bandPlaylist (explicit): https://open.spotify.com/playlist/2gMWLpkp6sv2NooAanefp4?si=0e10fd539033424d
Instagram: @payton.busker
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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
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F+S: Glutes & biceps (7-7-22)
Equipment:
- Moderate weights (I’m using 15s)
- Long resistance band
- Chair or benchPlaylist (explicit): https://open.spotify.com/playlist/2gMWLpkp6sv2NooAanefp4?si=0e10fd539033424d
Instagram: @payton.busker
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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
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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
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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
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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
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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
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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
