What is the difference between FlowFit and BodyFlow? Tuesday Q+A with John Sifferman

Note: BodyFlow is no longer available. It has been superseded by the Tactical Gymnastics Program.

great info… thank you
my question…
would like to purchase the flowfit series or the body-flow series…
what is the difference ? what would you recommend ?
thank you

ANSWER: Flowfit is a Bodyflow program, specifically created to elicit the neuro-immuno-endocrine response.  It is a fantastic full-body conditioning program and I have enjoyed using it.  There are 7 exercises, each with 4 levels of difficulty (really 28 exercises).

FlowFit DVDIf you want a structured conditioning program, go with FlowFit – there’s no guesswork involved, you just follow Sonnon’s instructions and watch the results come in.

BodyFlow is great too, there are about 30 exercises, but more importantly, BodyFlow will teach you about how to create your own exercises for your own needs.  The video quality is so-so – it’s just the filming of Scott teaching a seminar with students, so it’s not optimal as an instructional DVD – but the content is still good.  BodyFlow also includes a brief explanation of the intricacies of Biomechanical exercise in lecture format.

So, if you want a more open-ended program that will help you decide what is best for your current needs, then BodyFlow will be the way to go.  You will learn a lot more exercises from BodyFlow, but it will be up to you regarding how to best implement them into your program.

I have both programs, and am glad I got both of them.  But I’m also glad I bought FlowFit first, since it had the structure I needed to understand the BodyFlow system.

Something I have noticed in my own personal practice is that BodyFlow exercises really help improve the conditioning of my legs unlike any other program I have tried.  Moving through the 6 degrees of freedom really helps to not only strengthen the muscles and joints, but also bullet-proof the body from injury.

Let me know if you have any more questions, I’d be happy to help. Also, keep in mind that BodyFlow ultimately evolved into Prasara Yoga, so the Prasara products may also be another avenue to look into.

To your health and success,

Fitness Professional and Biomechanical Exercise Aficionado


8 Responses

  1. Hey,

    I’ve been working out with weights using an efficient programme- 3 hours a week for 3 months now.

    However, recently I’ve gotten into Parkour and have realised that just strength training is not enough.

    So I started with FlowFit which has exercises that are quite similar to some of the Parkour movement. Without a doubt they really give me a good workout- I’m dead after the 18 minutes assigned. But I’m wondering whether they really build muscle as effectively as working with weights does???

    I tend to gain weight easily and keeping muscle on my frame has been the only way I’ve been able to keep the weight off…

    Can I really see the same effects with just 1 hour of Flowfit a week, as opposed to 3 hours of weight training a week? Logic says no…

    What do you say??? ;-)…… and why?

  2. Rohan, The body only knows resistance, not where that resistance comes from – whether its your own bodyweight, a dumbbell, or a clubbell, etc. If you create a large enough stimulus through strength training, you will build muscle – period. It’s very hard to do this in 1 hour a week, and it’s all about how much you put into it in terms of effort.

    Now, with that said. FlowFit will build “functional” muscle, probably in places that you didn’t know you had them. Traditional weight lifting would be more appropriate if you want more of a bodybuilding physique. I’m generalizing here, but the point is that you need to decide exactly what you want to achieve. Decide what your goals are and then do what it takes to get there.

    You can build muscle with FlowFit, you just won’t win any bodybuilding competitions, if you know what I mean :)

  3. Thanks John…. What you’re saying makes sense. And no, I’m not looking to win any bodybuilding competitions, so that’s not really an issue! ;-)

  4. I have just recently discovered Scott Sonnon, along with the Circular Strength training based on his methods. I am basically sedentary, only exercising occasionally, but wanting to get in shape. I am wondering if any of these programs are for beginners, or if I need to already be in good physical condition in order to do them. Also, am wondering which would be best for me. I also am about 20-30 lbs overweight and have a slight problem with weak wrists. I saw your You tube video of Scott Sonnon’s Prasara, and thought you might be a non-biased person to ask for an opinion. Any help you can offer would be greatly appreciated. I just want to get in shape in the most efficient and simple manner. Something that I won’t get discouraged by because it is too hard or takes too much time, but that will really help me to become stronger, have more energy, and tone up/lose inches as well. Also, this looks like you won’t get bored doing it which is always a big plus!

  5. Hi Jan,

    Many of Sonnon’s materials are perfect for beginners because he teaches exercises and programs with levels of difficulty built into the program. In many of his products, there are 4 levels of difficulty: beginner, intermediate, advanced, and mastery level.

    With what you posted about your goals and current condition, I think FlowFit would probably be the best option. It’s a simple, works-out-of-the-box conditioning program, specifically for fat loss, that uses bodyweight training.

    If you’re looking for something a little more broad and fun, then I would recommend you check out either the Bodyweight Exercise Revolution or Bodyweight Blueprint for Fat Loss by CST Head Coaches Adam Steer and Ryan Murdock. You can find more info about BER on this page:

    Bodyweight Blueprint for Fat Loss is a new product that is about to be released. I’ll post some more info about it on my blog this week.

  6. thanks, John! I will consider the BER or blueprint for fat loss.

  7. John Dairy

    Hi John,

    How many days should I rest between using flowfit? Also, can I weight train in between those days? I’d appreciate your advice.

    • Hi John,

      FlowFit is meant to be performed 3 times per week on non-consecutive days. So, 1-2 days of rest between each session.

      You can do other strength training on your non-FlowFit days, but I’d recommend you ease into it, and you’ll probably need to drop your total training volume down to compensate. FlowFit is strength training, so go easy on it. If you have some training experience, I would recommend you start with 1-2 FlowFit sessions per week, and then complete 2, maybe 3 weight training sessions on top of that. Play around with the program design until you find that optimal balance of work to recovery.

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