Disclaimer

Copyright © 2015 Warrior Media, 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 any information storage or retrieval system, without permission in writing from
the author. The author and publisher disclaim any responsibility for any adverse effects or consequences from the
misapplication or injudicious use of the information presented in this text.

Inquiries should be addressed to Bodyweight Flow (garagewarrior@gmail.com)

Fitness 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 & Conditions

1. 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.

2
 Introduction
After teaching people the Metabolic Ignition Sequences contained in the Bodyweight Flow System, one
question kept coming up more then any other...

“Can I Do More The One Flow?”

Of course you can do more then one flow :)

In fact, we’ve been stringing these flows together to form entire flow workouts for a while now. So... We decided
to simplify it and create a series of special bonus manuals that you can use as a direct reference for putting flows
together to create full workouts.

This first manual contains 14 different full workout flows that are roughly 10 minutes in length. And we wanted
to make it extremely easy for you to navigate through these full flow workouts so we decided to hyperlink each
flow to the download page where you can view that follow along flow video.

You can use these full flow workouts in between your regular training days or first thing in the morning before
you get out of bed.

These full workout flow sequences will not harm any of your other training or scheduled workouts so please feel
free to use them any way you like.

Here’s how you can use this manual:

1) Scroll down to the workout you want to try (there’s 14 of em) then click the first flow on top of the workout.

2) This will take you to the page where you can watch the video. Choose the beginner, intermediate or
advanced variation of the workout flow you just clicked on (i.e. for Upper Body Flow 2 you would click on the
beginner, intermediate or advanced variation of flow #2) and follow along to that 2-3 minute flow then rest
for 30-90 seconds.

3) During your rest, click on the next flow and get the video ready to go, repeat through the full workout.

That’s all there is to it :)

Enjoy!!!

3
 20 Minute Flows
#1 Upper Body Flow 2
REST 1 MINUTE
Full Body Flow 1
REST 1 MINUTE
Lower Body Flow 1
REST 1 MINUTE
Full Body Flow 1
REST 1 MINUTE
Upper Body Flow 4
REST 1 MINUTE
Full Body Flow 1
REST 1 MINUTE
Lower Body Flow 6

4
 20 Minute Flows
#2 Upper Body Flow 3
REST 1 MINUTE
Lower Body Flow 4
REST 1 MINUTE
Full Body Flow 7
REST 1 MINUTE
Upper Body Flow 3
REST 1 MINUTE
Lower Body Flow 2
REST 1 MINUTE
Full Body Flow 5
REST 1 MINUTE
Upper Body Flow 1

5
 20 Minute Flows
#3 Lower Body Flow 3
REST 1 MINUTE
Upper Body Flow 3
REST 1 MINUTE
Full Body Flow 5
REST 1 MINUTE
Lower Body Flow 1
REST 1 MINUTE
Upper Body Flow 7
REST 1 MINUTE
Full Body Flow 2
REST 1 MINUTE
Lower Body Flow 1

6
 20 Minute Flows
#4 Lower Body Flow 3
REST 1 MINUTE
Full Body Flow 2
REST 1 MINUTE
Upper Body Flow 6
REST 1 MINUTE
Lower Body Flow 2
REST 1 MINUTE
Full Body Flow 4
REST 1 MINUTE
Upper Body Flow 1
REST 1 MINUTE
Full Body Flow 1

7
 20 Minute Flows
#5 Upper Body Flow 3
REST 1 MINUTE
Lower Body Flow 6
REST 1 MINUTE
Upper Body Flow 5
REST 1 MINUTE
Full Body Flow 2
REST 1 MINUTE
Upper Body Flow 7
REST 1 MINUTE
Lower Body Flow 3
REST 1 MINUTE
Full Body Flow 5

8
 20 Minute Flows
#6 Full Body Flow 6
REST 1 MINUTE
Upper Body Flow 7
REST 1 MINUTE
Upper Body Flow 5
REST 1 MINUTE
Full Body Flow 3
REST 1 MINUTE
Lower Body Flow 3
REST 1 MINUTE
Lower Body Flow 4
REST 1 MINUTE
Full Body Flow 7

9
 20 Minute Flows
#7 Full Body Flow 6
REST 1 MINUTE
Lower Body Flow 5
REST 1 MINUTE
Full Body Flow 1
REST 1 MINUTE
Upper Body Flow 7
REST 1 MINUTE
Full Body Flow 2
REST 1 MINUTE
Lower Body Flow 1
REST 1 MINUTE
Full Body Flow 1

10
 20 Minute Flows
#8 Upper Body Flow 1
REST 1 MINUTE
Lower Body Flow 1
REST 1 MINUTE
Full Body Flow 3
REST 1 MINUTE
Full Body Flow 2
REST 1 MINUTE
Upper Body Flow 7
REST 1 MINUTE
Lower Body Flow 1
REST 1 MINUTE
Full Body Flow 6

11
 20 Minute Flows
#9 Lower Body Flow 3
REST 1 MINUTE
Upper Body Flow 3
REST 1 MINUTE
Lower Body Flow 3
REST 1 MINUTE
Full Body Flow 1
REST 1 MINUTE
Upper Body Flow 1
REST 1 MINUTE
Lower Body Flow 7
REST 1 MINUTE
Upper Body Flow 7

12
 20 Minute Flows
#10 Full Body Flow 2
REST 1 MINUTE
Lower Body Flow 3
REST 1 MINUTE
Upper Body Flow 6
REST 1 MINUTE
Full Body Flow 3
REST 1 MINUTE
Upper Body Flow 4
REST 1 MINUTE
Lower Body Flow 1
REST 1 MINUTE
Full Body Flow 4

13
 20 Minute Flows
#11 Full Body Flow 2
REST 1 MINUTE
Lower Body Flow 3
REST 1 MINUTE
Upper Body Flow 6
REST 1 MINUTE
Full Body Flow 3
REST 1 MINUTE
Upper Body Flow 4
REST 1 MINUTE
Lower Body Flow 1
REST 1 MINUTE
Full Body Flow 4

14
 20 Minute Flows
#12 Lower Body Flow 7
REST 1 MINUTE
Upper Body Flow 5
REST 1 MINUTE
Upper Body Flow 2
REST 1 MINUTE
Full Body Flow 2
REST 1 MINUTE
Lower Body Flow 6
REST 1 MINUTE
Lower Body Flow 3
REST 1 MINUTE
Upper Body Flow 1

15
 20 Minute Flows
#13 Upper Body Flow 5
REST 1 MINUTE
Lower Body Flow 4
REST 1 MINUTE
Full Body Flow 1
REST 1 MINUTE
Upper Body Flow 3
REST 1 MINUTE
Lower Body Flow 7
REST 1 MINUTE
Full Body Flow 7
REST 1 MINUTE
Full Body Flow 2

16
 20 Minute Flows
#14 Upper Body Flow 5
REST 1 MINUTE
Lower Body Flow 4
REST 1 MINUTE
Upper Body Flow 4
REST 1 MINUTE
Lower Body Flow 1
REST 1 MINUTE
Upper Body Flow 7
REST 1 MINUTE
Lower Body Flow 5
REST 1 MINUTE
Full Body Flow 3

17