That video of you performing the flowfit exercise is intense! I can’t do that haha, anyway i was really hoping you could please help me out choosing my routine. I just bought the dvd and on it it says its a 4 phase program but Scott did not specifically tell you which workouts to do or what routine to follow. On the dvd, there are 7 exercises and 4 flow exercises. For a couch potato such as myself, which exercises do i do and for how long? thank you very much for your help!