7 Min Flow Training - (follow along)

Start your day with energy, strength, relaxation & focus.
This is a super short morning FLOW TRAINING that you can do when you don't have much time. Doing something every morning keeps us consistency by getting our body used to the feeling of working out and making it a daily morning habit. You may think that 7 minutes is not worth it but I assure you that working out every day for 7 minutes instead of don't working out at all makes a big difference in your level of energy, how you react to stress, the ability to focus and how your body looks like.
Get in the best shape of your life
And become 1% happier each day
www.flow60.com/
Instagram
/ mikechangofficial
~ Flow Training is a total body and mind workout to help you develop calmness and inner peace in your mind while building muscle, flexibility, and endurance in your body. It does this by combining Qi Gong, Fitness training, Yoga, Breathing Exercises, and Meditation into one total body and mind workout.
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Mike Chang:
Fitness Coach, Spiritual Teacher, Entrepreneur. I developed a training method that has helped thousands of people create more happiness, inner peace, and flow in their lives while increasing their strength, endurance and flexibility. This method called Flow Training will release trapped emotions inside your body, expand your awareness, and shift you into a new state of being.

[@MikeChangTraining]

Get in the best shape of your life And become 1% happier each day www.flow60.com/

[@tefonicolasbahi2349]

My day two of doing this along with u was today and I was joined by Buddha to my right and Krishna right in front of me. The three of us formed a triangle. It was interesting but I couldn't do the Plow, yesterday I managed....Lol!!!

[@paulettebarnes9793]

I've have a damaged rotator cuff do you think it be ok to do this type of exercise or should I wait till it heals

[@killermunroe676]

@MikeChangTraining 👏🏼👍🏼 🙏🏼

[@cindychristian1700]

If you are very overweight, is it OK to not hope completely off the ground but do a sort of low impact hop?

[@jogomes520]

Grateful! Namaste ❤

[@ulysse1rikard]

Wow. I was super depressed this morning when I decided to try your routine. At the end of it, a smile just appeared out from inside. I'll do this again tomorrow - thank you so much!

[@jesusthedestroyer2028]

Hope you have a good day!

[@lavernewyatt]

Same here! I could hardly get out of bed and am not a morning person, but this routine by Mike makes me feel like the day will be good, and relieves that heavy feeling

[@vigilantea6822]

used to watch this dude years ago growing up to get in shape. Now i found him again and he seems different but in a good way. Glad to see he is still out here making vids

[@carleylouw6911]

I’m 70. Love your routine. Very effective combination. 🙏

[@petrinemccrohan9992]

I love this practice!! Doing it every morning and it’s making a difference to my whole day thank you 🙏🏽Mike

[@Manifesting_Secret_Sketchbook]

Bingo.

[@qhodave]

The fact that you can reduce an hour of flow training to 7 minutes and still include the 2 exercises that I was most likely to avoid/replace (double knee to chest and plow) really tells me something about my perception. Thank you for the reminder and the workouts in general. Gotta stay focused

[@djfunkyt]

Hi Mike! I started your 7min flow practice everyday since 2 weeks ago and I've felt more calm and breath deeply throughout the day, don't get stressed out as easily as before, and generally feel much more energetic and alert compared to before! Thank you so much for sharing your content! Have a great day! 😀

[@cerebralcortechreviews1426]

Mike is the king of innovation. I've been following this dude since 2013

[@jackthaone]

Dude this dudes a con artist😖😖😆😆

[@MisterUrbanWorld]

We meet again

[@elizstinebarcelos1651]

​@@jackthaonewhy do you say that? The exercises and training is awesome

[@earthlingtrinity]

Wow I did not expect to feel THIS good after doing this!!! This is actually life changing because it makes me feel amazing, calm, strong, and I can bring these feelings into my day! Thank you!! 😊

[@bluekarma4]

This really gets the blood flowing. I did this instead of my morning coffee. I feel better.

[@joe.todddq]

why not both?

[@hereiamfornow]

@@joe.todddq Because most people do coffee to feel energized for the day. If some people can replace coffee with this instead and feel better, as Pete stated.... why not ?

[@manojshindetalks4365]

The place you are living in whatever it is a house or a resort. Its mesmerizing....

[@BrokeAgain]

Bali

[@AnthaKharana]

Mike, I understand and get all the moves except the mouth breathing....why breathing in through the mouth and not the nose?

[@JustJazzy864]

This is seriously some kind of magic potion! Day 2! Thank you!

[@earthlingtrinity]

I know right?! Day 2 for me too and Day 1 was filled with joy, focus and energy!!!

[@maggieobrien5564]

It truly is. This was the first day I’ve started without it in the last week and sure enough I was tired and stressed out at work...so I did it as soon as I got home!

[@Leito5able]

Came back to sell afterburn pre workout

[@shimmerfreak6384]

I was feeling anxious and in just 7 mins I have reset myself and feeling how blessed I am. I'm good to go....thank you.

[@CriSaturn]

Thank you from Italy. We can all eat all healthy food but is the mind and body matter stress away to feel negative tension more relief and be ready with new energy fight another day. Bless the Nature clean air and protect it who can happy breath in to feel positive life surround. 💨🌱💚

[@befana001]

Hello Christian 😌 You're so right 😉 You're from Italy 🇮🇹, I wish you and your country all the best!!! Greetings from Austria 🇦🇹

[@Mark1Mach2]

Looks great. I'm gonna try this tomorrow. Been looking for a spiritual, easy morning routine for long.

[@slotbinh1287]

Ten years ago, I watched and practiced your videos, and I got a good body. Currently, I have gained weight, and I am determined to exercise again. Thank you, Mike

[@johncarter6331]

I feel like Mike has reinvented himself 😊

[@MrJamesdryable]

You reckon?

[@doggtom972]

@@MikeChangTraining damn ... i need to do the same ! I'm happy for you and i didn't watch ur channel for a long time so i'm surprised but very happy for you Get blessed

[@siccodewilt1]

I just found about him. What was he like before?

[@romztemple1651]

Sicco de Wilt a gym rat he was part of six pacs factory channel some years ago

[@BennHaze]

Sicco de Wilt search Mike Six pack shortcuts. Dude was massive

[@aniketkalta9752]

I believe. Tough we got at least this much of time for ourselves 💪💪💪

[@jannalee2036]

This is just what I was looking for.. I needed something to start.. Something to get energy flowing but baby steps.. So seven min is perfect.. Thank you.. Glad I found you.. :)

[@Vande_Mataram-]

A very good exercise for a normal healthy person. This will definitely keep him/her fit. If done with the same speed /intensity shown in video, it really tests one's stamina.

[@momenshakerhameed9362]

Every morning, I do Stretching,Strength and Cardio training before breakfast. I might just as well add this to the whole workout.

[@TheMinnaKat]

Yes! I watched your video about waking up your body every morning and calming your body every night, and I already had a night routine to sleep better, but I didn't have a morning routine that would include moving my body. This is a wonderful, concrete video that teaches what I could do and I'll build my routine around this. Thank you so much for sharing! Also, thank you for keeping your shirt on for this so I don't need to hear jokes from my boyfriend. :)

[@sachinmd3220]

The om symbol on your tshirt.. i really like that.. love from india

[@samirsarkar8575]

@@MikeChangTraining @ yaa this what Sanatan Dharm contributes to the humanity . It is nice to watch you. where r u from? me from bengal, India.

[@sundarghimire4461]

Come to Nepal I have manny

[@adityanjsg99]

@@MikeChangTraining many Indians are nt aware of it. They think it's a religious symbol.

[@leofeza9325]

So that's what it is? Lol

[@hatoviah5790]

It's the OM symbol

[@emiliorodela8212]

Thanks for this little 7 min training. Is like a little pearl. It makes things easier and less stressful. Sometimes is better a good drop than a torrent of water. Thanks

[@annacama8313]

Thank you for this ! I feel anxious about exercise because I wiggle and jiggle everywhere but this felt soothing to do, weird because I'm literally jumping and flapping around in this one but it felt like my body needed this sequence

[@morethanhere]

Winning the morning wins the day. Thanks for sharing Mike 👊

[@veronicahancock3245]

I LOVE this! I have followed you to help my husband with workouts, years ago. Now, I am following for myself. I just did this for the first time today, and will incorporate into my daily practice. I am appreciating your new content and LOVE it. You are soothing , calm and peaceful. I love you!!

[@kiranchirivella2149]

This exercise was really superrrrrb I feel great full to see the video thanks 👉❤

[@smexyangelmike3117]

I found your channel last weekend and have been doing this video every morning after breakfast, before meditation. It makes me feel calm, relaxed and happy and helpse start the day on a productive note. Thank you, Mike. ❤

[@LatinOCCA]

What a great morning practice! Thank you Mike Chang! 🙏🧡🙏

[@amybeard3690]

My 4 year old daughter and I enjoyed your 7 min flow!!! Truly feel blessed finding this! I certainly feel the shift in energy. I meditate and workout and finding this is a game changer for days I am limited on time! My daughter approves 🫶🏻

[@TheRhythmOfLife1972]

Finally, someone that understands Breathe. Exhilarating & functional.

[@SeekingandBeing]

This is seriously a do-able daily practice. Love it! And I love the attentiveness you had coming out of the plow. Being kind to that spine! Namaste 🙏🏼

[@vikasg989]

The same kind of package that used to be done by our elders and it's a shame on us that how deep knowledge they provided to us but we couldn't maintain it. I can now feel the impact of this bunch when I started to do some yoga.

[@vikasg989]

@Ranjit Chakravarty excellent answer .

[@srinigovindaraju737]

Nice one ☝️ I had been doing some of these lay over stretches along with Yoga 🧘‍♀️ I might try the initial stretches to begin with...

[@Cobalt136]

Holy crap I didn't even realize this was THE Mike chang I use to watch all your old workout videos! It looks like I've been led to you again for a reason! God bless!

[@ReinaldoBragaBr]

Thanks, Mike!! I really enjoy this "wake up" routine!

[@joshuaandbrenda]

I love how far you've come, you helped me get my 6 pack back in 2012 now I can become more flexible with you

[@sophiecrumb9386]

Everything but the burpees! 👌👌🙌🙌🙌

[@sylvanstrength7520]

Thanks for sharing this with us, brother! I'll definitely be working on this.

[@elainegovender8818]

Thank you kindly for sharing your knowledge with the world. Started my morning workout and I feel energetic, calm and full of life🙏🙏🙏Highly appreciated and recommended. Namaste from South Africa 🇿🇦

[@immortalxrob3006]

I felt amazing just looking at this.

[@hemanthkumar-si3ei]

Hi Mike I am feeling good by staring my day with breathtaking excercise thank you you have good day ahead

[@SaiKiran-fd3gq]

Hi MIKE,Huge fan here.Seeing you after so many years.Please NEVER go away from youtube. Regards, A well wisher.

[@modern.mowgli]

I’m struggling to find a flow again, this feels like a way in that doesn’t feel overwhelming. Much love bro

[@emersonpavezzi8170]

Fantastic flow.. Paused the video at the very end and spent some extra time in meditation before taking on the day.. Thank you brother 🙏🏼

[@befana001]

Oh yeah I did it 😌 That was so much better, than yesterday. Yesterday I made your 1hour daily routine 😁, that you've been sharing nine month ago. Yes it was great also too. But today I feel it in my body, specially in my Po 😬😆 Thank's for sharing 👍🙏🏻 Greetings from Austria 🇦🇹

[@kevinsheridan7412]

Thanks, you have a wonderful day as well !

[@echo8931]

Best stretch routine I’ve seen. I can’t wait get started.❤

[@deepakjaiswal1379]

Excellent work on warmup,exercise,relaxation,meditation

[@ManicMage1]

Doing this 7minutes now for more than a month every morning. Soon I'll advance to the 27min program. Thank you for your well rounded lessons and that the different length videos. They make it much easier to start. With only 60minutes from the beginning I would have failed for sure.

[@willchinn3457]

Getting a massive yoga with time vibe. But ive needed this for a while now. Thanks Mike!

[@rsu5327]

Hi Mike, I just discovered this practice of yours & will start to incorporate this into my life. Then move on to the flow60. Thank you so much, I really appreciate all you're teaching us & the techniques that you've discovered that works.

[@sunyun4425]

I tried this and its short simple easy way to start the day, good job mike

[@tapperz8944]

Nice mike! Very calming and beautiful environment. I like the narration too. Been looking for something like this to clear my mind and start my day.

[@bvrrao8876]

Wonderful... Omkar is the life's destination for all... I can say, your exercises keep fit all.

[@angk3475]

Wow! This is a really awesome routine! Amazing.

[@eugeneaniar7232]

Cool so glad to see you again here on YT... i used to watch your sixpack abs workout before..

[@mholman888]

So grateful you came back to us with these awesome training videos Mike! Renewed, physically and mentally stronger than ever. Thank you brother

[@Mari-bl2cr]

This kind off exercise is total new for me..gonna practice that is for sure.Thank u for sharing🙏🍃

[@luisdanielybarnegaray422]

This is my favorite morning practice! Thank you.

[@kopano775]

I woke up with no energy whatsoever, and started on this video...feeling pretty amazing from sunny Johannesburg. Thank you ❤❤

[@tgbwrx]

This I'll start. Thank you for the demonstration 😊

[@Halonablack]

This was nice. I usually go straight into meditation in the morning while my body is still stiff. I like waking myself up first It helps to develop presence.

[@tanejensen5932]

Thank you mike been following this routine every morning for the last couple months make a big difference in how my day turns out cheers! 🙏🏻

[@denmarkballesteros8400]

Watching from Europe Belgium 🇧🇪 i just want to try something new and saw some of your videos from FB and feel that energy of you...hello 2024 here I come with MIKE .

[@jonathansexcion6871]

this is unleashing the divine masculine

[@bodhivarman8229]

Hinduism is universal practice. No forcing and extremism. Free to all. Global values.

[@amargurung8219]

Absolutely

[@cowpoke02]

Nice quick one . Helps with everything. Get that feeling and mood... I'd work out to stop being overwhelmed by my current position on life. Stress coming on work out or breath deep. Great to start meditation with out drugs and any belief system . I do it again...

[@sporadics]

thanks Mike...I used to follow your 6-packs workouts, now I am following these new short workouts...! keep them coming!

[@danielvillarreal6610]

Holy COW 🐄! I just did this as a warmup before a light weightlifting session and I was surprised at how strenuous this 7-minute workout was. The hopping was harder than I expected, l couldn’t keep up with the burpees, and I simply couldn’t do the plow at all. I watched the video before coming to the gym so that I could learn the exercises and it didn’t look 👀 so hard from my 💺 seat! New subscriber here in Taiwan 🇹🇼. I’ll be doing more of your routines as I build up to them.

[@richwiz2]

A nice way to get oneself prepared for any day’s challenges; thanks.

[@juoshiro1292]

Awesome Mike Chang , I have been following you for about 3 month and doing it everyday ! I love this short video because I don’t always have for full video. I also love it because it’s not much talking , just essential flow . Believe me I loved your in-depth explanations but , sorry Mike, not everyday 😘 Would you please make 20 min ?

[@EminentKnight]

Love this from you, Mike. Legend.

[@sunnynaran6290]

wow....hello from Mongolia ....i'll do everyday ftom now on ....thank you master !!!

[@elizabethsorola2201]

7/22/2022 I love Mike'' videos they are all well explained. I'm 46 years old and love working out with my husband, He's 39 and We feel young And energetic. Thank you Mr. Mike God bless U and Your love one's👍😁

[@DCB938]

Wow I got tired just watching this. 😊 Will have to try this. SLOWLY 🤪

[@ravipanchal8837]

Nice to see you sir. I am big fan of yours. I have seen all yr videous from 6packs shortcuts. You are fabulous.

[@totalhealthelement-dfouche9912]

🙏 for sharing... Interestingly enough, I learned Tae Kwon Do as a teenager 40 years ago, over 95% of our pre-class warmups consisted of the same routine.

[@duffbeer989]

OK boomer

[@justicemoody]

Great setting there Mike. Can feel the vibes. 🧘🏻‍♂️

[@danielvillarreal6610]

I’ve been doing this routine as my warmup before weightlifting 🏋️‍♀️ and now in a somewhat modified form on my Bellicon rebounder. It’s wonderful and I’m looking forward to more of your videos.

[@abhiraval3051]

Love to see you doing Yoga! Thank you for this. Pls. Make more of this type.

[@abhiraval3051]

@@MikeChangTraining i have started the belly fat burn circuit of 10min. Including Burpees,crunches,mountain climbers, pushups...Is it enough for belly fat?

[@mindiseverything5036]

This is good reminds me of Tibet yogis monks. Thanks for sharing

[@Panda-uw7vb]

Thanks, great morning routine!

[@amiralfa5090]

Thank you mike chang😊✌️

[@lizzy1974]

Nice one for in the Mornings, love from Scotland!

[@velmawingfield655]

The nature sounds goes perfectly with the training.

[@black7jesus]

Wow,! I really enjoyed this! Thank u

[@edbengtson6989]

Beautiful.... Thank you , very Grateful....

[@divushypnotica5955]

Hi Mike I am new to your channel and I've become a big fan. This video especially is made so professionally with a perfect voice over and the lovely gong sounds. It is so calming and helpful with all the camera angles. I do this routine almost everyday and it has helped my emotional and mental state. I especially appreciate the Qigong parts. Please do longer videos like these and elaborate more on how to release tension with the different movements, body slapping and poses. Much love and appreciation. Greetings from South Africa

[@sophieszabo1771]

Thank you Mike, I'm feeling wonderfully refreshed to start the day!

[@inspirationalpostbyleverso6263]

My first morning with you that felt amazing, will do this before bed also, you have a new but older wiser follower. Thank you.

[@surajaussie9059]

Thank you Mike.. Started with the flow today.. Feeling energized

[@otamaanna4729]

Grateful for you sharing this practice 🙏 Thank you! Om Shanti

[@salutecanada1385]

Good job Mike, you are an enlightened human

[@tyogas3891]

I did. And my low back pain gone 😂😂😂. Magic

[@psychoticsaraswati]

I feel incredible after this short but effective process, why WOULDN’T I practice it every single day?! 😎🙌

[@zdenekheralt3747]

Just wow. I did it first time today and it felt amazing! Thank you Mike.

[@vikasg989]

Zdenek heralt you must thank to Mike but world should to the Indian sages who invented and introduced it to the world.

[@theclassiclover6178]

I see you after a long time.. Thank you sir 😊