Flow Fit I using the Level of difficulty appropriate to your ability to correctly perform the particular movement. Time - 18mins.

The focus is on improving your quality of movement, especially the butt to calf squat. If you can't go 18mins, break it up into smaller chunks with a short rest in between. 6 minutes of Flow Fit, 3 mins of rest and repeat twice more or 9 minutes of Flow Fit 5 minutes of rest and repeat once.

If you have rings or a low bar (3 to 4 feet off the floor), do hanging rows (also called reverse pushups or ring rows). Hang from under the bar, elevate the feet, keep the back flat & abs tight and pull yourself up to touch your chest to the bar. Really focus on working the lats & feeling the shoulder blades retract. These will really help counteract all te forward pushing most people do (bench press, floor press, pushups)

Do 3 sets of 10 while maintaining the flat back. If you can't do the reps then drop to 3 sets of 5. If that is too hard, do the best you can and do 5 to 10 reps resting as needed.

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