Flow Training Presents:


Discover the Power of Your Body without a Gym or Equipment


Have you tried to lose fat and gain muscle by following a fitness program but didn't see any real results?

Have you spent countless hours at the gym only to be

Judged for not knowing what to do,

Overwhelmed by so many confusing machines, and

Bored by following the same daily routine?

Maybe you’ve spent paycheck after paycheck on gym memberships and exercise equipment you don’t have time to use.

Maybe you’ve tried do-it-yourself fitness by searching Instagram model pages only to be hit in the face with reality—

Lack of Structure + Unrealistic Aesthetic Goals = No Progress

Or maybe you’ve wanted to start exercising but don’t know where to begin.

You’ve tried before

and you’ve failed.

That’s why we’re glad you’re here.


The truth is, if you want to see progress in how you look, feel, and perform every day,

And if you want to be excited for your training,

And if you want to regain confidence in your body,

It's essential to start from the


Before you lift weights, you MUST be able to move your body through space,

Before you waste countless hours on cardio machines, you MUST know what it’s like to get your heart racing by yourself, and

Before you spend ANY more time moving weights around the gym with flimsy limbs and a weak core, you MUST read the rest of this page to discover our solution to this age-old problem.

It’s a training program called



Our names are Paul Dallas (left) and Aaron Lemma (right).  We’re lifelong friends and training partners. We became Bodyweight Experts for different reasons.

Paul started exercising with calisthenics. In the past few years, he began rolling in Brazilian Jiu Jitsu, a competitive sport built upon integrative strength through bodyweight control.

I began training with free weight strength training. After years getting hurt from muscular imbalances, bodyweight exercises corrected my posture and became a cornerstone of my training.  Being a competitive sprinter, I use plyometrics to build explosive, lean muscle.

Paul and I are both in college.  We go to different schools.  We are pretty healthy individuals, but when we look around and see our peers trying to stay healthy, we see the same patterns repeated:

  • Unhealthy food choices make people fat
  • Stressful, busy schedules keep them from exercising
  • Fear of being judged and lack of knowledge keeps them out of the gym

These detrimental habits keep people energetically drained, making the barrier to entry towards a healthy life much more difficult


  • They start eating salads and counting calories
  • They go to the gym, get sweaty, and get their heart racing
  • They get to bed on time and wake up feeling refreshed

And then midterms come.  A stressful week of schoolwork rearranges priorities and this successful but unsustainable method for staying in shape ceases.  Lack of knowledge produces lack of structure and manifests in lack of viable results.

When we realized this was happening everywhere, it broke our hearts.

We felt it was our duty to make a change.

So we put our fitness expertise together,

And over the course of an entire year,

Developed a tried, tested, and true solution to this problem.

Enter the no gym, no equipment, time saving, liberating concept of

Bodyweight Training: Reimagined

It's a 10-week Transformational Bodyweight Program,

But you won't be stuck doing Crunches and Push Ups,

(And this isn't one of those pseudo-bodyweight programs where you need a pull-up bar and parallettes),

Because we show you how to do OVER 100 Bodyweight Movements, all

To give the Love of Training,

Love of Moving,

And Love of Self back to YOU.

The one who needs it right now.


  • Beginners who want to start exercising but aren't sure how
  • People who want to stay in shape but don't have time
  • Travelers who want to stay healthy on the road (and in hotel rooms) despite tight schedules
  • Seasoned exercisers interested in learning Bodyweight Flows
  • Parents who want to workout in their homes
  • College students who don't want to gain weight & don't have time to go to the gym
  • Advanced athletes who want new ways to supplement their training regimen
  • Anybody who wants to learn more about their body

Here's how we're going to change Your Strength, Your Physique, and Your Life without lifting a weight


10 Week Bodyweight Progression

We implement Cal Dietz's Triphasic approach to training.  The premise is simple: there are 3 phases to every exercise, namely Eccentric (lowering), Isometric (pause), and Concentric (raising).  By emphasizing different phases through tempos, we can build more powerful, functional muscle without heavy weights.

Mobility to Improve ROM, Stability to Build Foundational Strength, & Plyometrics to Develop Lean, Athletic Muscle

Each 30-Minute workout includes a Five Minute Warmup.  Different movements throughout the program increase Range of Motion.  Most Bodyweight Movements strengthen the Core.  Lastly, Plyometrics tie it all together to build functional, aesthetic muscle.

Weekly Blend of Strength Training and H.I.I.T.

There are 3 Workouts each Week.

For Weeks 1-7, Days 1 & 2 are strength training style workouts that build strength and get the heart racing.  Day 3 is where we have the most fun: Burnout, High Intensity Interval Training style workouts.  These will leave you gasping for breath as the fat drips off your body.

Weeks 8-10 are different.  We'll get to those in a minute.

Purposefully Crafted Supersets, Finishers, and Burnout Sessions

A Superset is when one exercise is performed directly after another in a circuit.  You then perform 2-5 rounds of that circuit.  Each Superset uniquely focusses on whole-body integration.

Finishers are the fast-paced, competitive Supersets that end each workout.  Whether you're wiped out from the day or there's something left in the tank, these finishers complete the session.

Burnout Flows are our version of H.I.I.T. workouts.  It's where everything comes together.  These done-for-you H.I.I.T workouts will totally alter your perspective on bodyweight training.

Bodyweight Flows:

A New Way to Train

Weeks 8-10 are where it really gets fun.  A Flow differs from a Superset because one exercise follows another in the same movement series.  We devised 21 of these unique Bodyweight Flows.  By putting Flows into Supersets, we came up with some truly legendary 30-minute Workouts.

And the best part?  You learn how to make your own, so this Program can enhance your training for years to come.

Sample Flow


This Flow may be performed for a total of 5 repetitions for each side.  After resting for the allotted time, this would be repeated.  There may be four or five total rounds of such a Flow, which is just part of a workout.


Here's What Else You'll Learn in Reimagined...

  • How to CANCEL OUT long commutes to the gym and create your own Training Timeframe
  • What side effects to look for with improper bodyweight technique and posture
  • How to avoid the HORRIBLE MISTAKE most beginners make with trying to lose weight on cardio machines
  • The One Mistake even experienced gym-goers make that DESTROYS their gains
  • Why even beginners are able to QUADRUPLE their personal Push Up record
  • Why training like your ancestors is better than Nautilus and Precor machines
  • How to avoid the frustrating problem of working out without making progress
  • The Truth behind why bodyweight exercises are sufficient to burn fat and build muscle
  • How a secret change in movement tempos can SKYROCKET your gains and move you past any training plateau
  • How to manipulate your circadian rhythm to melt fat off your body for enduring results
  • How to put together your own bodyweight flows, thereby extending the life of this program indefinitely


Listen to what our clients have to say.

“My name is Gabby and I’m a college student. I used to be an athlete in high school but my activity level dropped once I went to college. I gained a lot of weight, and I didn’t feel great about myself. This program helped me lose 20 lbs and get in the best physical shape for summer! Each workout was different and it made it more fun and challenging. With Flow, I was able to accomplish my goals and feel great about myself again!”

Gabriella Megni

“I’m Patrick Brady and Aaron and Paul had me try out Reimagined. Doing it was a great way to get started with my fitness journey. Bodyweight movements are essential for growing stronger and the exercises in this program helped me lose some body fat. I also used some exercises as warmups to get me ready for heavier lifts.”

Patrick Brady

"My name is Kevin Fradeneck. Training with the guys at Flow Training has helped me a lot. The workouts are intense and actually fun to do. Paul is a great trainer and Aaron knows anything and everything about nutrition and fitness. I would recommend these guys to anyone who is looking to set goals and get in shape."

Kevin Fradeneck

"My name is Camille and I'm a college student who wanted to learn better ways to exercise and stay in shape without needing gym equipment.  This program has given me a plan to follow every time I want to exercise, no matter if I can get to the gym or not.  I think Paul & Aaron have made everything really accessible."

Camille Vasconcellos

Here's What You'll Get if You Grab it Today

  • Downloadable Workout PDFs

    Each Week of the program consists of Three 30-Minute workouts.  Every Day has a Beginner workout and an Advanced workout.  These workouts, including sets, reps, and tempos, are done-for-you; all you have to do is follow along.

  • Coaching Video Lessons

    We coach you through each step of the program so there’s no confusion.  From explaining how to perform movements to showing you how to follow the PDFs, we make everything crystal clear.

  • Access to our Exercise Database

    How many Bodyweight Exercises can you name right now?  Well, this program consists of over 100 different Bodyweight Movements.  And we demonstrate how to do them.  Every.  One.  Including the Flows.  Our Exercise Database is truly comprehensive.

  • BONUS Guideline to Fasting & Weight Loss

    Have you heard of Intermittent Fasting?  It’s all the rage these days.  But it’s not just a gimmick: it actually works IF you do it intelligently.  Lucky for you, we offer you a BONUS piece of content where we show you how to burn fat through Fasted Workouts.

  • Reliable Email Support

    If you ever have a concern about the program, you can contact us and we’ll get back to you within 48 hours.  We want to support you through your entire journey, and that means being there when you need help.  Just let us know what you need and we’ll be there to help.


Here's the reality:

You're not going to find a better deal anywhere on the market.

As I've said before, Paul and I are in college—

We know what it's like to be tight on cash.

But let's put it in perspective...

You can get 10 Weeks of Transformational Bodyweight Training for the price of

  • A few trips to Chipotle,
  • A tank of gas,
  • One month of a gym membership,
  • An expensive entree at a restaurant,
  • An Uber ride across town,
  • HALF of ONE personal training session,
  • Four pairs of nice socks,
  • That random thing you just bough on Amazon
  • ONE CLASS at SoulCycle

Here's the honest truth:

This program will change your life—if you let it.

We want you to let it.

60 Day Money Back Guarantee

We know this program works both for beginners and advanced athletes IF they fully commit to it.  That being said, if for any reason you’ve given this program a fair chance and you’re still dissatisfied with it, you can get 100% of the money you paid for it refunded. Just send us an email at support@flowtrainingfit.com with your request and we’ll help you.



Before you know it, Reimagined will go back to full price…

Siddhārtha Gautama (also known as the Buddha) once said:

What you are is what you have been. What you will be is what you do now.

So go ahead.  Pass on this opportunity.

Keep hoping and waiting for your life to change.

I can promise you one thing:

It won’t,

UNLESS you follow your gut and take action TODAY.

It doesn't matter who you are or who you think you've been

because you can change it all.  Right Now.

Before this offer is gone.



You could have access to this product in under 5 minutes.  Here's where you'll be taken next:

  • Click the Get Instant Access button and you will be taken to the ClickBank order page. ClickBank is our online merchant—they accept PayPal & credit cards.
  • You will then be taken to your online receipt. To create your account, click "Download or Access Digital Product." You may also click the link in the email you received from us.
  • You will be taken to a page with a button titled "Please Register Now (Click Here)." Click this button and register your account.
  • After completing the registration page, check your email. Click the link in the email to set your password. Also, take note of the login url. Bookmark this page for future logins.
  • Your Member's Hub account has been created! You now have access to Bodyweight Training: Reimagined through this membership site.

It's that simple.  You're only a few clicks away from having this tool in your back pocket for good.

I Have to Tell You a Quick Story

It's about my once-neighbor, Jamie.

You see, for five years in a row Jamie made a New Year’s Resolution to lose weight.

For five Januaries in a row Jamie went to the gym three times a week at 6am.  Each January Jamie lost five pounds, only to gain it all back in February when things got busy.

To this date, Jamie has never kept the weight off

because Jamie has no idea how to:

      • Stay committed
      • Or develop good habits
      • Or dive deep into training to discover who Jamie really is.

Jamie continues to set one lofty goal after another,

But Jamie sets goals without making an ACTION PLAN.

Jamie has no Discipline, no Structure, no Commitment,

And no Impetus to TAKE ACTION when stuck in a rut.


If you’re ready to take action,

If you’re ready to commit to a fitness regimen once and for all,

If you’re ready to get out of your funk,

This is your golden opportunity.

Don’t miss it.


You really don't want to miss this opportunity to change your life forever.

Before You Go,

Let’s get down to earth for a second.

Paul and I meet a lot of people that think exercising, working out, and training is a chore—something they have to do.

Seriously, that makes me want to cry.

I’m being honest with you when I say there’s no end to the things I’ve learned through playing sports, training my body, and pushing my limits.

I’ve learned to love the person I am and the body I’m in,

I’ve learned that there’s always more to learn and experience,

I’ve learned that it’s okay to not be good at something,

and most importantly,

I’ve learned that the only limits to who I can be are the ones I place on myself.

So I’m not being motivational or inspirational,

I’m being totally, brutally honest with you when I tell you that I think this Training Program,

Bodyweight Training: Reimagined,

might just change your entire perspective of who you think you are and what you’re capable of.

So if you’re looking for a real change,

Just give it a shot,

Just give us a shot.

I know you won’t regret it.

With Love,

Aaron Lemma