It’s because thousands of men and women of all ages are burning off bodyfat, and getting in the best shape of their lives using this home exercise DVD. The best part is [...]]]> FlowFit is one of the best-selling follow-along fat loss workout routine DVD’s available on the internet, and there’s a good reason why…

It’s because thousands of men and women of all ages are burning off bodyfat, and getting in the best shape of their lives using this home exercise DVD. The best part is that they’re doing it without special equipment, simply by using the proven, scientifically-accurate and common-sense exercises and programs found inside this incredible home exercise DVD program.

Here is a short clip of me performing a flow chain from FlowFit:


Scott Sonnon, a world-renowned health expert, strength and conditioning coach, and Master of Sport in SOMBO, has not just pumped out another fat loss home workout DVD in an already saturated
market. Sonnon’s FlowFit can be described as the DIY Fat Loss and Conditioning Bible. I have practiced strength training with a lot of programs, and this one is a true gem that has left a lasting impression. It is one of the most complete and detailed exercise instructional DVD’s for fat loss that you will ever watch and learn from. So, what makes it different from the hordes of other fat loss DVD programs out there?

Sonnon starts with a brief, but very enlightening discussion about why the FlowFit program has been designed so specifically to cater to fat loss goals. He doesn’t waste any time here, and spells out exactly how anyone practicing it can maximize their sessions. Then, he goes on to show you exactly how to do it.

There are a total of 28 exercises that are split into 7 exercise families, so you will learn a lot of new exercises, probably most of which you have never even seen before. The way it works is that each exercise family has four levels of difficulty: beginner, intermediate, advanced, and mastery level exercises. Sonnon gives you detailed instructions and demonstrations of each exercise. This is the bulk of the DVD time – instruction, which is super-important to make sure you are 100% comfortable doing the exercises, and that you know your technique is excellent.

These exercises are then chained together to create Flows, one of the most valuable techniques you will learn from this home workout DVD. Creating flows by chaining together different exercises causes a completely new and advanced training effect, which will result in more muscular recruitment and will stimulate your metabolism into fat burning mode to an even greater extent.

By practicing this program, you will learn more than any strength training or fat loss book could teach you about training for fat loss. The wisdom comes with the experience.

When I first began with FlowFit, I was astounded at the new found strength I acquired from moving through what Sonnon refers to as the Six Degrees of Freedom (all the different ways the body can move in space). I was actually most impressed with the core strength that I built up using this program. Not only were my abs the strongest they had ever been, I could effectively translate force from my legs, through my core, and into my arms – which is exactly what the core muscles are really for.

Squatting, pushing, pulling, bending, twisting – it’s all in there, and all of the guesswork has been taken out of it. You just simply have to follow along with the DVD. Eventually, you will memorize the routine and be able to practice FlowFit anywhere. It is a completely bodyweight-only program, and the only tool you will need is a “prop” such as a chair or bench to lean on for some of the exercises.

You may be wondering if this is a strength training program, a fat loss conditioning program, or a bodyweight training program. The truth is that it is all of these combined into one system. Sonnon explains that the program can be used for fat loss, building muscle, or improving your conditioning simply by manipulating some of the training variables (which he teaches you how to do).

This individualized approach is perfect because each of us has unique personal goals.

One of the most powerful additions in this DVD is when Sonnon explains the Neuro-Immuno-Endocrine Response (NIER). During this explanation, you will learn what is probably the ultimate secret to burning fat and getting in shape during your strength training sessions… and it has nothing to do with diets, supplements or sets and reps.

It’s about timing your sessions to coincide with your physiological response to training and maximizing the time that is optimal for burning fat.

If there is any drawback to FlowFit, it’s that it contains so much scientific research that Sonnon has to be a little bit vague about the reasons for the NIE Response. Some people may say that the FlowFit program is too simple to be effective, but those people are likely to never try the program out for themselves. Rest assured that your results will speak for themselves and that there is nothing mystical or enchanted about FlowFit – it’s just simple techniques blended with modern science and research.

Who will benefit most from FlowFit?

In the broadest sense, anyone and everyone who needs to lose weight and improve their conditioning will benefit from FlowFit. Men and women, young and old, athletes and fitness enthusiasts alike, and especially motivated individuals and avid trainees will love this DVD. Although it was created by a martial artist, this DVD is certainly NOT just for fighters.

In terms of DVD quality and design, FlowFit is a clean and professionally formatted DVD program. There are good menu features that make it convenient to find each exercise demonstration and each flow chain easily.

Initially, some people thought that FlowFit was priced a little on the high side because $39 might seem like a fair chunk of money for one DVD. However, after they saw how effective this program is, they said it was not only worth the $39, but many times that amount.

As with any how-to publication, you’re not really paying for the materials used to compile the document, but for what the information can do for you. Clearly, this DVD has changed many lives and the hundreds of testimonials and success stories found on the FlowFit website are proof of that (I recommend you take a look at that
“testimonials” page on the FlowFit website.

The Bottom line?

Anyone looking for an easy and traditional strength training program should probably not invest in FlowFit. This is not a general strength training program that you can use free weights or
machines with. However, if you’re looking for something a little bit different, something that teaches exercises you have probably never seen before, that you can do right in your living room, and something that will help you burn fat and build muscle at the same time, then click here to learn more about Scott Sonnon’s FlowFit DVD Program.

To your health and success,

Paired with the correct nutrition and lifestyle strategies, this program can be used for fat loss and muscle building goals, or for general conditioning. This program will require a gym membership. As with all general programs, you will need to adjust this program to your individual needs. For example, some [...]]]> Free Weight Training Program

Paired with the correct nutrition and lifestyle strategies, this program can be used for fat loss and muscle building goals, or for general conditioning. This program will require a gym membership. As with all general programs, you will need to adjust this program to your individual needs. For example, some exercises may need to be increased in difficulty, and others may need to be decreased. A lot of people have trouble with strict, deadhang pullups, for instance. I recommend substituting pullups with resistance bands as assistance or negative repetitions (eccentric only). Please post to comments if you have any questions.

For the first 3-4 weeks:
Frequency – 3x/week, preferably spaced apart throughout the week.
Number of exercises – 4-6
Order of exercises – Do challenging exercises first, especially when you’re learning a new exercise (you want to learn while you’re fresh), save supplemental and isolation exercises for last
Sets – 2-3 per exercise.
Reps – Each set will consist of 12 repetitions (try to leave one or two reps left “in the tank”, so that you’re not going to exhaustion) – so select the appropriate weight with this in mind.
Rest times – 2 minutes between sets at first – try to work your way down to 60 seconds of rest between exercises, but move at your own pace.

Instructions: do a cardiovascular warm-up first, then do a “light” set of each exercise to prime your body for the movements. Also, you could do a joint mobility warm-up, my preferred modality for priming the body for exercise.

Week 1 (Circuit Sets)

Session 1 – Sets / Reps / Rest
A1 – Flat BB Bench Press 3 x 12 120 sec.
A2 – Bent-over Dumbbell Rows 3 x 12 120 sec.
A3 – Squats 3 x 12 120 sec.
A4 – Deadlift 3 x 12 120 sec.
B1 – DB Hammer Curls 3 x 12 60 sec.
B2 – Standing Calf Raises 3 x 12 60 sec.

Session 2 – Sets / Reps / Rest
A1 – Incline DB Bench Press 3 x 12 120 sec.
A2 – DB Upright Rows 3 x 12 120 sec.
A3 – Front Squats 3 x 12 120 sec.
A4 – BB Good Mornings 3 x 12 120 sec.
B1 – BB Bicep Curls 3 x 12 60 sec.
B2 – Tricep Dips 3 x 12 60 sec.

Session 3 – Sets / Reps / Rest
A1 – Decline BB Bench 2 x 12 120 sec.
A2 – Pullups 2 x 12 120 sec.
A3 – Step-ups 2 x 12/leg 120 sec.
A4 – BB Deadlift 2 x 12 120 sec.
B1 – Standing Calf Raises 2 x 12 60 sec.
B2 – BB Lying Triceps Extensions 2 x 12 60 sec.

Week 2 (Supersets)

Session 1 – Sets / Reps / Rest
A1 – Flat BB Bench Press 3 x 12 90 sec.
A2 – Bent-over DB Rows 3 x 12 90 sec.
B1 – Squats 3 x 12 90 sec.
B2 – Sumo Deadlift 3 x 12 90 sec.
C1 – DB Hammer Curls 3 x 12 60 sec.
C2 – Standing Calf Raises 3 x 12 60 sec.

Session 2 – Sets / Reps / Rest
A1 – Incline DB Bench Press 3 x 12 90 sec.
A2 – DB Upright Rows 3 x 12 90 sec.
B1 – Front Squats 3 x 12 90 sec.
B2 – Good Mornings 3 x 12 90 sec.
C1 – BB Bicep Curls 3 x 12 60 sec.
C2 – Tricep Dips 3 x 12 60 sec.

Session 3 – Sets / Reps / Rest
A1 – Decline BB Bench 2 x 15 90 sec.
A2 – Pullups 2 x 15 90 sec.
B1 – Step-ups 2 x 15/leg 90 sec.
B2 – Barbell Deadlift 2 x 15 90 sec.
C1 – Standing Calf Raise 2 x 15 60 sec.
C2 – BB Lying Triceps Extensions 2 x 15 60 sec.

Week 3 (Circuit Sets)

Session 1 – Sets / Reps / Rest
A1 – Sumo Deadlift 3 x 12 75 sec.
A2 – Neutral Grip Pull Ups 3 x 12 75 sec.
A3 – Incline DB Press 3 x 12 75 sec.
A4 – Preacher Curls 3 x 12 75 sec.
B1 – Front Squats 3 x 12 75 sec.
B2 – Standing Calf Raises 3 x 12 75 sec.

Session 2 – Sets / Reps / Rest
A1 – Squats 3 x 12 75 sec.
A2 – Bent-over DB Rows 3 x 12 75 sec.
A3 – Glute-ham Raise 3 x 12 75 sec.
A4 – DB Military Press 3 x 12 75 sec.
B1 – DB Curls 3 x 12 60 sec.
B2 – Lying DB Tricep Extensions 3 x 12 60 sec.

Session 3 – Sets / Reps / Rest
A1 – Lunges 2 x 12/leg 75 sec.
A2 – DB Flat Bench Press 2 x 12 75 sec.
A3 – Good Mornings 2 x 12 75 sec.
A4 – Barbell Bicep Curls 2 x 12 75 sec.
B1 – Tricep Dips 2 x 12 60 sec.
B2 – Standing Calf Raises 2 x 12 60 sec.

Week 4 (Supersets)

Session 1 – Sets / Reps / Rest
A1 – Sumo Deadlift 3 x 12 60 sec.
A2 – Neutral Grip Pull Ups 3 x 12 60 sec.
B1 – Incline DB Press 3 x 12 60 sec.
B2 – Preacher Curls 3 x 12 60 sec.
C1 – Front Squats 3 x 12 60 sec.
C2 – Standing Calf Raises 3 x 12 60 sec.

Session 2 – Sets / Reps / Rest
A1 – Squats 3 x 12 60 sec.
A2 – Bent-over DB Rows 3 x 12 60 sec.
B1 – Glute-ham Raise 3 x 12 60 sec.
B2 – Military Press 3 x 12 60 sec.
C1 – DB Curls 3 x 12 60 sec.
C2 – Lying DB Tricep Extensions 3 x 12 60 sec.

Session 3 Sets / Reps Rest
A1 – Lunges 2 x 15/leg 60 sec.
A2 – DB Flat Bench Press 2 x 15 60 sec.
B1 – Good Mornings 2 x 15 60 sec.
B2 – Barbell Bicep Curls 2 x 15 60 sec.
C1 – Tricep Dips 2 x 15 60 sec.
C2 – Standing Calf Raises 2 x 15 60 sec.

To your health and success,

Week one: perform sessions 1, 2, 1 Week two: perform sessions 2, 1, 2 Week three: perform sessions [...]]]> These three bodyweight training sessions can be inserted into your program, or used as a stand-alone workout routine for 4 weeks. I recommend doing these on three, nonconsecutive days during each week for a 28-day cycle.

Week one: perform sessions 1, 2, 1
Week two: perform sessions 2, 1, 2
Week three: perform sessions 2, 3, 2
week four: perform sessions 3, 2, 3

Keep your technique rating high, your effort rating moderate to high, and your discomfort rating low throughout each exercise to maximize the benefits you’ll receive.

Session 1

3-4 rounds, 15 seconds rest between exercises, 1-2 minutes of rest at end of each circuit:
Bodyweight squats 30-45 seconds
Pushups 30-45 seconds
Pullups 30-45 seconds (or MAX set minus 1 rep, supplement negative reps or flexed-arm hangs for beginners)

repeat 3 times, 1 minute rest at end of each circuit:
Reverse lunges 30 sec./leg
Front plank 45 sec. – 1 minute
Superman hold 45 sec. – 1 minute

Session 2

after warmup, repeat 3x
10 Squats with hands behind head
15 Jumping Jacks
10 Pushups
10 Band Rows

Repeat 3x
Step-ups onto box – 30 sec./leg
Bird dog exercise – 30 sec.
Weighted crunches – 30 sec.
Rest 30-60 seconds

Repeat 4-5x
Pushups – 30-45 sec.
Bodyweight Horizontal Rows with feet on floor or elevated – 30-45 sec. (or 1 rep short of MAX)
Rest 30 seconds between each exercise
Side Elbow Planks – 15-30 sec./side

Session 3

repeat 3x
Burpees 30 seconds
Jumping Jacks 30 seconds
Jump rope 30 seconds (or mimic with ankle bounces)

Repeat 3x, 30 seconds rest between exercises
Bodyweight squats – 45-60 sec.
Single leg lying hip extension – 30 sec./leg
Front plank – 30 sec.
Side plank – 15 seconds per side
Forward lunges 30 sec./leg
Rest 60 seconds

Repeat 4x
Bench dips (or parallel bar dips) – 30-45 sec.
Pullups or Chinups – 30-45 sec. (or MAX set minus 1 repetition)
Rest 60 seconds

This will be your first month (4 weeks) of bodyweight training. You can progress by doing more repetitions in the same time frame or by slightly increasing your time frame for each exercise. You can also shorten rest periods or increase the sophistication of the exercises.

To your health and success,