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.
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.
We are a family owned American
business, not a faceless big Corporation, struggling like
all of you to stay ahead of the wolf at the door.
Help us keep the business in the family. Please Buy from Us!
