20 Animal Flow Exercises for Full-Body Strength and Mobility



Here’s a library of 20 animal flow exercises that I’ve used over the past 5 years. They have served me well! This is an excellent foundation of bodyweight exercises that will get you build strength and improve mobility with no gym equipment.

Enjoy the moves, let me know if you need any further instruction on any of the exercises in the video.

15 Minute Animal Flow Workout – https://www.youtube.com/watch?v=biGU7lqm3nE&t=2s
Get a Free 5 Day Fitness/Lifestyle Program! – https://www.smoovmoves.com/smoov-45

Circular Yoga Mat – https://bit.ly/3NcHqUn

Here’s a list of all 20 animal flow movements in this video.

00:00 Introduction
01:05 Wrist Mobilizations
01:27 1 – Static Beast
01:56 2 – Static Crab
02:27 3 – Traveling Beast
02:58 4 – Traveling Crab
03:29 5 – Lateral Traveling Ape
04:00 6 – Forward Traveling Ape
04:25 7 – Loaded Beast to Unload
04:58 8 – Bear Squat
05:18 9 – Wave Unload
06:06 10 – Beast Reach
06:36 11- Ape Reach
07:11 12 – Crab Reach
07:42 13 – Scorpion Reach
08:28 14 – Front Step
08:58 15 – Front Step Through
09:30 16 – Front Kick Through
09:57 17 – Knee Thru
10:34 18 – Side Kick Through
11:07 19 – Underswitch
11:36 20 – Full Scorpion
12:26 Outro + Free Workout!

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108 Comments

  1. One more note here: Start out by picking 4 moves from the library and practice them in a circuit. 3 rounds 30-45 seconds work and 15-30 rest in between exercises. I’ve received this question a lot so I’m going to make another video on how to program these moves into your workouts in several different ways. Stay tuned and thanks so much for the feedback!

  2. Stumbled upon this last week when I was simultaneously looking for “something” different to add to my training.

    Absolutely brilliant video. No waffle or esoteric bs that accompanies some animal flow advisors.
    Able to get straight into training this and get sweaty (and realise oh how limited I actually am 😂)

  3. Considering the black mat, the black pants and the casted shadow…. It's a suboptimal setting. If you've worn a red pants for example… That be no problem at all, and we could have followed your movements better. It's hard to "guess" the space between your knees and the mattress

  4. That was awesome ! I loved the way you executed the movements!! By far my favorite 🤙
    Going to practice each one & master them 🥳😎

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