BODYWEIGHT FLOWCopyright © 2010-2013 Bodyweight Flow. All Rights Reserved.

No part of this information may be reproduced or utilized in any form or by any means,electronic or mechanical, including photocopying, recording, distributing, or by anyinformation storage or retrieval system, without permission in writing from the author. Theauthor and publisher disclaim any responsibility for any adverse effects or consequencesfrom the misapplication or injudicious use of the information presented in this text.

Inquiries should be addressed to Bodyweight Flow (support@bodyweightflow.com)

DisclaimerFitness training in any form involves a potential risk for serious injury, health complications, or death. The dietary and exercise techniques discussed and utilized in this manual are planned and demonstrated by highly trained professionals, and should not be attempted by anyone, regardless of age or physical condition, without help from a fitness professional, medical doctor or registered dietician / licensed dietician. Anyone who attempts any of these techniques, whether under supervision or not, assumes all risks. Neither Bodyweight Flow, www.bodyweightflow.com, nor any business affiliates of Bodyweight Flow shall be held liable to anyone for use of any of these exercises, diet plans, or any advice whatsoever contained within this book. This Bodyweight Flow ebook is informational and for your entertainment only. The data and information contained herein are based upon information from the author’s own personal experience and practice as gained by various sources, some peer-reviewed, and some not. The author and publisher of this manual makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from anecdotal experience, books, research journals and articles is not intended to replace the advice or guidance from health care professionals, personal trainers, corrective exercise specialists, or registered and licensed dietitians. It is not intended to direct their behavior or replace their independent professional judgment. Before you embark on any health, fitness or sports training programs, seek clearance from a qualified health care professional.

Terms & Conditions1. I am aware that Bodyweight Flow and it’s members are not medical doctors and are not qualified to

determine a participant’s physical capability to engage in strenuous exercise.

2. I am aware that Bodyweight Flow and it’s members are not registered / licensed dietitians and are not qualified to provide nutritional counseling and guidance.

3. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual.

INTRODUCTION

First of all, we want to thank you for investing in yourself and trusting us to teach you how to accelerate your results through our specific, short Metabolic Ignition sequences!

This program was designed with a unique philosophy in mind... That philosophy is...

When You Move Better You Get Better Results!!

By consistently following along to our 2-3 minute sequences you will learn to coordinate your muscles and free yourself to go through greater ranges of motion all while building a better connection with your muscles.

Following these routines will dramatically change the way you feel during your workouts and in your daily life.

Here’s some of the changes you can expect to see after just a week of following along to just one flow per day:

You will reduce joint aches and feel like a well oiled machineYou will notice your workouts and daily tasks feeling effortlessYour intensity during your workouts will be at an all time highYou will find yourself moving through a greater range of motion You will notice a greater sense of control with everything you do

And if you stick to the program and complete just a single flow each day, here’s what you can expect to achieve in only 30 days:

You will be approaching your workouts with the vigor of a lion or lionessThings you used to think were hard are now child's play, literallyYou feel like you’ve reversed your age by several yearsYou will see a physical difference in the way you look and carry yourselfYou will finally be on track to achieve the results you really want!

Ok... Let’s get you started by showing you...

WHAT TO EXPECT

This manual was intended to show you the fastest way to get started using the Bodyweight Flow System.

All you have to do is give this short manual a quick read, which should take less then 3 minutes and from there get started ASAP!

OVERVIEW OF EVERYTHING INCLUDED IN THE PROGRAM

This program includes:

The Quick Start Guide You Are Now Reading21 Upper Body Follow Along Videos (7 Beginner, 7 Intermediate And 7 Advanced)

21 Lower Body Follow Along Videos (7 Beginner, 7 Intermediate And 7 Advanced)

21 Full Body Follow Along Videos (7 Beginner, 7 Intermediate And 7 Advanced)

A Beginner, Intermediate And Advanced Daily Flow CalendarAn Exercise Pairing Guide14 Different 10 Minute Full Workout Flows14 Different 20 Minute Full Workout Flows14 Different 30 Minute Full Workout Flows

HOW TO USE THIS PROGRAMThis is probably the simplest program to use that you have ever come across :)

Literally all we ask is that you follow along to a minimum of one flow per day for a minimum of 5 days per week. This means you will spend as little as 10 minutes a week following along to these flows and the results will shock you!

PLUS, these specific sequences are laid out in Beginner, Intermediate and Advanced progressions. This way you can consistently improve your movement which will consistently improve your results.

Here’s 3 steps to follow so you can get started right away...

Choose whether you will start on Beginner, Intermediate or Advanced (we highly recommend you start with beginner).

Use the Daily Flow Calendar or exercise pairing guide to choose which follow along sequences you should be working on, OR start with upper body #1, then do lower body #1, then full body #1, then start back at 2nd go through each flow until you have to start back over.

Stay consistent practicing one flow per day (if you would like to do more, by all means do so by following 2 or more or using the 10, 20 or 30 minute full flow workouts) a minimum of 5 days per week. Once you feel like all of the flows for your level are smooth and easy, move to the next level.

Really, everything you need to know to get seriously awesome results from this program is contained in the 3 steps above.

We literally did everything for you other then push play and follow along!

WHAT IF YOU HAVE QUESTIONS?

! ! ! ! ! Listen... We are here to support you along the way so ! ! ! ! ! if you have any questions at all or you need help ! ! ! ! ! following along to the system all you have to do is ! ! ! ! ! reach out to us at support@bodyweightflow.com

! ! ! ! ! We will be there for you, and we will help you get the! ! ! ! ! best results from following along to this program!