Animal Flow Workouts: Movements List and Key Benefits

Bodyweight training has always been a cornerstone of athletic development, but recently, one system has truly redefined it: Animal Flow. Over my years of coaching, I’ve seen firsthand how powerful it is to integrate natural movement patterns into training. Animal Flow brings mobility, strength, coordination, and creativity together in one seamless practice — and it’s accessible to everyone.

In this guide, I’ll break down what Animal Flow is, the key Animal Flow exercises, a full Animal Flow movements list, and how you can start building your own Animal Flow workouts for total body transformation.

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What is Animal Flow?

Animal Flow is a bodyweight training system that draws inspiration from the movements of animals. It blends elements of martial arts, yoga, gymnastics, and even breakdancing into a fluid, ground-based practice. The result is a dynamic workout that improves strength, mobility, endurance, and body control — all while being fun and highly engaging.

Whether you're a seasoned athlete or just starting your fitness journey, Animal Flow can be adapted to meet your level. It's not about perfect execution — it's about progress, body awareness, and movement quality.

Animal Flow Movement List: Core Exercises

If you're new to Animal Flow, start with these foundational exercises. These movements build the base for more complex flows later:

• Ape Reach — Opens up the hips, spine, and shoulders

• Loaded Beast — Strengthens the core and shoulders

• Beast Reach — Enhances hip mobility and balance

• Side Kick Through — Builds rotational strength and stability

• Crab Reach — Improves thoracic spine mobility and glute activation

• Scorpion — Increases spinal flexibility and coordination

• Front Kick Through — Develops explosive power and agility

Each movement not only challenges your body but also improves your mind-body connection, something I emphasize heavily in all my programming.

Benefits of Animal Flow Training

From my coaching experience, the benefits of Animal Flow go far beyond just strength or mobility. Here’s what consistent practice can deliver:

• Improved Joint Mobility: Especially in the hips, spine, and shoulders

• Increased Core Strength and Stability: Essential for athletic performance and injury prevention

• Enhanced Coordination and Control: Learning to move efficiently and fluidly

• Cardiovascular Conditioning: Flowing sequences elevate your heart rate while minimizing joint stress

• Mental Focus and Stress Relief: Mindful movement sharpens focus and relieves everyday tension

• Playful, Creative Fitness: Reigniting the joy of movement we often lose as adults

From my experience, the foundation of great athletic performance always starts with mastering fundamental movements. Animal Flow provides an outstanding platform to develop strength, mobility, and control through simple, natural patterns that build lasting results.

How to Build an Animal Flow Workout

A good Animal Flow workout strings several movements together into a seamless, continuous sequence. Here's a sample beginner routine to get you started:

Beginner Animal Flow Workout

• Ape Reach × 5 reps per side

• Loaded Beast × 5 breaths

• Beast Reach × 5 reps per side

• Side Kick Through × 5 reps per side

• Crab Reach × 5 reps per side

• Scorpion × 5 reps per side

• Front Kick Through × 5 reps per side

Instructions:

• Perform the sequence back-to-back without resting between movements.

• Complete 3–4 rounds.

• Rest 30–60 seconds between rounds.

As you advance, you can create longer, more complex flows or focus on specific attributes like power, endurance, or flexibility.

Exploring Key Animal Flow Movements in Detail

Ape Reach

Ape Reach enhances mobility in the ankles, hips, spine, and shoulders. Starting in a deep squat, you place your hands on the ground, reach one arm overhead, and twist your torso. Alternating sides creates a dynamic stretch that opens up the posterior chain and improves posture.

Ape Reach - Ankle, hip, spine, and shoulder mobility

Loaded Beast

A powerful movement for building shoulder and core strength while enhancing stability across your kinetic chain.

Loaded Beast - Ankle, hip, core, and shoulder stability

Beast Reach

Focuses on hip mobility and cross-body coordination, crucial for efficient, balanced movement.

Beast Reach - Hip mobility, core stability

Side Kick Through

Integrates rotation, hip drive, and core activation in one fluid move, mimicking athletic patterns like cutting or twisting.

Side Kick Through - Thoracic, hip, and ankle mobility. Core stability.

Crab Reach

For thoracic mobility and glute activation, the Crab Reach is ideal. Sitting in a crab position with your hands behind you and feet flat on the floor, you lift your hips while reaching one arm overhead. This movement opens the chest and shoulders, strengthening the posterior chain.

Crab Reach - Thoracic mobility, shoulder stability. Glute activation.

Scorpion

Develops rotational flexibility through the spine and shoulders, supporting functional, resilient movement.

Scorpion - Thoracic and hip mobility. Shoulder, core stability.

Front Kick Through

An explosive move that trains quickness, coordination, and core-to-limb transfer of force.

Front Kick Through - Ankle, hip, and shoulder power. Total body conditioning.

Integrating Animal Flow Into Your Training Routine

There are many ways I integrate Animal Flow into athletes' training plans:

• Warm-Up: Use Ape Reach and Loaded Beast to prep the joints for more intense work.

• Active Rest: Perform short flows between strength sets to stay warm and engaged.

• Full-Body Workouts: String together 6–10 movements for a standalone training session.

• Cool-Down: Gentle flows like Crab Reach and Scorpion help restore mobility and promote recovery.

Pro Tip: Start simple. Master the basics before attempting longer, complex sequences. Quality movement matters more than quantity.

Try Animal Flow with Train Daly

If you’re excited about what Animal Flow can do for your body, you’re just scratching the surface. At Train Daly, we offer customized mobility and strength programs that integrate dynamic methods like Animal Flow to help you break through plateaus and move better than ever.

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Excellence lives in the fundamentals, and there’s no better place to start than moving the way your body was meant to move.

FAQ About Animal Flow

• What are Animal Flow exercises good for?

  Animal Flow exercises improve mobility, strength, coordination, and cardiovascular fitness, all while promoting body awareness and playful movement.

• Is Animal Flow good for beginners?

  Absolutely. Animal Flow is scalable to all levels, with progressions and regressions that allow beginners to build a strong foundation safely.

• How do I start learning Animal Flow?

  Start by mastering the basic movements like Ape Reach, Loaded Beast, and Crab Reach. Following online tutorials, joining beginner classes, or working with a certified Animal Flow coach will help you build a strong foundation.

• How often should I practice Animal Flow?

  Practicing 2-3 times per week can lead to noticeable improvements in mobility, strength, and conditioning within just a few weeks.

• Who created Animal Flow?

  Animal Flow was created by Mike Fitch, a fitness professional who developed the system to promote strength, mobility, and movement exploration through bodyweight-only exercises.

Dan Daly, CSCS — Founder of Train Daly Coaching Systems. Dedicated to helping athletes and everyday movers reach their highest potential through mastery of the fundamentals.