Suggested Routines:

 Note: It is imperative that when putting the FLOWBAR™ strap over the door, that the door closes TOWARDS  you!

For the squat-assisted pull-ups, the bar should be about the height of your chin. For all others, the bar is about the height of your hips, flipped over so the open end faces you

 Beginners:  Following the exact succession of exercises in the video, do 10 to 15 repetitions of each exercise, one right after the other. Breathe deeply on each movement – inhaling down and exhaling up – every time. As you get stronger, work your way up 20 reps of each in rapid succession. On the rows, start with your feet several feet from the wall – as it gets easier, move your feet closer to the wall. On the push-up, rather than stop if you can’t get to 20, drop your knees to the floor at whatever number you need to and finish to 20.

 Intermediate: Once you’ve mastered 20 reps of each exercise, it’s time to add a second round. Start by adding 5 reps of each, then 10, then 15 until you work you way up to 2 rounds of 20 reps of each exercise in rapid succession.

NOTE: You are always welcome here.

Advanced: Following the same principles used to in the intermediate stage, work your way up to 3 rounds of 20 reps each in rapid succession. When accomplished, this should only take around 8 minutes. This will lead to an astonishing level of fitness in a short amount of time, both in achievement and performance.

Advanced Techniques: At this point, the key to increasing your fitness level is simply to add more gravity to your movement.

This is done easily with several actions; on the pull-ups and dips, start on your toes. This will increase gravity slightly.

When that gets easier, use one foot on your toes. These techniques help you get stronger quickly. Then start doing full weight pull-ups by keeping your knees bent through the entire movement. Do as many as possible then continue as before, always going to 20 reps.

With the dips, you can put your feet on a stool or chair to increase gravity. For rows, just keep moving your feet closer to the wall to increase gravity. As you can see, you don’t need to spend more time, just to increase the level of intensity in the same amount of time.

These techniques are proven to give guaranteed results. The most important ingredient being consistency. This is a small investment of time, that brings huge returns in your personal health and fitness.