This tutorial previously appeared on June 5, 2017.
When’s the last time you got down on all fours and pretended to be an animal? Created by fitness instructor, Mike Fitch, Animal Flow is a mixture of ground-based movements that increase strength, flexibility, power, and endurance all at once. Inspired by the movements of animals in the wild, this workout is a mixture of yoga, breakdancing, and martial arts. It’s not only challenging physically, but also mentally, as you need to be aware of your entire body and release your inhibitions to move your body in such a foreign way. Once familiar with the moves, you can connect them all together much like a dance. Take a break from your everyday workout and get in touch with your wild side with these 5 Animal Flow moves.
1. Crab Reach– Sit on the floor with your knees bent and feet on the ground. Put your hands on the ground behind you with your fingers pointing away from your body. Keep your arms straight as you lift your butt off the ground just an inch. Squeeze your glutes and press your heels into the ground to lift your hips into the air. Bring your right arm over your head as you arch your back and drop your head. Lower your hips and arm back down and repeat with the left arm. Do 2 sets of 10 reps per arm.
2. Sideways Traveling Primate– Squat down with your legs wide and turned out. Transfer all your weight to the right leg, straightening your left leg. Lean over to place your hands on the floor on either side of your right foot. Place all your weight on your hands as you kick your legs into the air and to the right. Land with your weight on your bent left leg, which should now be in between your hands. Transfer your weight to the right leg and slide your hands over to either side of your right foot again. Do 6 times to the right before switching to the left. Do 2 sets.
3. Loading and Unloading Beast– Start in a modified child’s pose with your knees slightly turned out and your knees just an inch off the ground. You will need to curl your toes under placing the weight on the balls of your feet to do this. Your arms are extended in front of you with your hands on the floor. Keep your arms straight as you transfer your weight forward and without allowing your knees to drop. Push forward until your shoulders are in front of your wrists. Return to the modified child’s pose. Do 3 sets of 15 reps.
4. Ape Squat– Squat all the way down with your feet hip distance apart and your feet turned out. Reach your torso forward with your arms extended on the ground. Rotate your arms so that your thumbs are down and your palms facing out. Without straightening the legs, lift your heels off the ground and straighten your torso as you bring your arms up and to the sides with your palms facing up. Lower your arms and heels to get back into the start position. Do 2 sets of 12 reps.
5. Stork See Saw– Stand with your feet together in parallel and your arms clasped behind your back. Lift one knee up with the foot flexed by your other knee. Balancing on your standing leg, drop into a half squat position and hinge forward until your torso is parallel to the ground. Try to get the heel of the free foot in line with your back. Keep your back straight in this position. Use your core to return to the upright position with control. Do 2 sets of 12 reps on each leg.
What different and fun workouts have you tried lately? Let us know if you try this primal Animal Flow workout!
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Video: Crystal Chin