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.
Primal Movement Workout - • Primal Movement Workou...
PROGRAMS
Smoov Follow Along Membership - www.somble.com/smoov
Primal Movement Program (Bodyweight Strength and Mobility and Coordination) - bit.ly/3wuPA4W
Get Back in Shape in 45 days (Strength, Cardio, Recovery) - bit.ly/4aEf8ut
FREE STUFF
Primal Foundations Program - bit.ly/4dMmjn5
Free Fitness Gameplan - bit.ly/3V2wZ9v
SOCIAL MEDIA
/ grantsthomas
/ smoovmoves
PRODUCTS
Smoov Hacky Sack - etsy.me/3QMnPeZ
Round Yoga Mat - bit.ly/3Pfpjg6
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!

[@smoovmoves]

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!

[@haydengardner3698]

I just asked a question that this comment answers Please disregard Thanks

[@haydengardner3698]

Great video

[@goldenbuddha3280]

what brand pad is that big circle pad you use?

[@smoovmoves]

@@goldenbuddha3280 check the description for the link! Everyday yoga

[@aiLoveE]

this is so awsOMe and exactly what i,ve been looking for and what i would have developed if i had the time to do so✅🍀🪴🤝👍💪👊

[@tombadrick]

Animal flow was absolutely one of those workout trends I used to mock for looking silly and useless. Then I turned 40. Great video.

[@smoovmoves]

Thanks so much for watching! Ground movement is one of the most deceptively challenging practices out there. Great way to bump up the intensity without the impact. Lots more of this style of movement coming on the channel. stay tuned!

[@Robluex]

Why tho? It's practically a faster yoga.

[@christopherdelporto9618]

@@Robluex yoga tweaked and repackaged for a different audience; I don't see a problem with that personally, pick which one you like better

[@Robluex]

@@christopherdelporto9618 I meant why was he mocking it, since it is practically a faster yoga. Indeed it is aimed at a different audience. 15 years ago people utilising some of these movements were mostly wrestlers, mma fighters or “alternative athletes”.

[@zgoldy1549]

​@@RobluexAnimal flow is just too funny for young people. Im talking about teens from age 13 to adults age 30.

[@gianluigialbano807]

It's simply an epiphany! Thank you so much for sharing this.

[@OnyxIdol]

Loving it! I picked these five as my starters: 3:29 lateral traveling ape 5:19 Wave unload 7:12 crab reach 7:42 scorpion reach 8:58 front step through

[@smoovmoves]

Love it! Thanks for sharing. Great little sequence you got there!

[@JaramilloAF]

Excellent video. Thanks for posting this! I'm incorporating it into my routines. Totall new to Animal Flow and loving it.

[@F0rrestJuan]

Man, this is not only body mobility, it is balance, stretching, strenght, coordination and so on, Thank you so much for having this experience and share it!

[@rodneypate1693]

Can't wait to incorporate in my workout. Total BEAST MODE. Thank you ❤

[@MoPoppins]

Thanks for tidily breaking it all down into separate chapters for easy reference! 🤘 You move so gracefully, and I love your high vibes! ✨ 💕

[@innerauthority2439]

I’ve never liked + subscribed so fast! What positive vibes and natural body movements! Very inspiring thank you!!

[@user-li9gq6rh4y]

THANK YOU MY BROTHER for SHARING THIS with the COMMUNITY..................ASSALAMUALAIKUM **

[@gordytuf]

Age 78 Male folowing and using some of the 19 bodyweight exercises for the last 6 months this is the only fitness i use .... LTA lat trav ape, Knee Thoughs, travelling beast 58 moves from lounge to Bedroom, just love it .... i did a 3 hour course for the Auckland University NZ and they gave me an actual age of 62 !! Hey was i wrapped this is fantastic and really tests my body, as well it allows Me to walk 3 times a week, to walk up hills and down with ease......

[@AbraFAM_de]

Great & beautiful movements! ❤ I want to learn all of them.😅 Takes some time because I started very unfit, but I enjoy these more than any other form of movement.

[@piotrkrol566]

Smooth and beautiful moves. Thanks for this clip. It looks useful for my back pains.

[@trapkagesama]

Just started Calisthenics and I'm definitely incorporating some of these wave unload, ape reach, front step through and front kick through will beautifully mix into my workouts

[@JoelJaniuk]

This is literally so much fun. Ive been doi g yoga for years and this is so epic.

[@Meditationsfindme]

been using this everyday thx man! great video

[@criticalbil1]

This is exactly the demonstration of principal positions and movements I needed!

[@smoovmoves]

Sweet! Thanks for watching

[@Net_Observer]

This video was exactly what I was looking for. Thanks

[@sman53]

Excellent I’m just going to do a minute of each movement everyday thanks

[@MannieEman1]

Thanks for putting the video back up Smoov! It’s my go to video for Animal Flow

[@eltendaldesara2517]

Muchas gracias, espectacular empezaré a practicarlo, namasté 🙏

[@majorphenom1]

Thanks for sharing 🙏🏾

[@kjetil92]

Excellent video ! Thank you 🤟

[@bioman2007]

You do all those exercises looking "effortlessly" but achiving that level of technique is SO FRIKIN HARD. Tried the first ones and I'm sweating AF, but I loved them. Thank you so much for sharing your knowledge!

[@fragmentkhudoykulov4610]

This is best video for beginner!!!!! TY!

[@iymasarl3813]

Thank you 😊

[@mimizorz76]

Excellent video, thanks!

[@AllToDevNull]

This is awesome. Something to enrich my yoga workout

[@Thanhatos]

Thank you !

[@sylvias1989]

Thank you. Great movements! :)

[@marceljuraske8396]

Thank you

[@Ezio9791]

Just tried the traveling ape and crab movements for the first time. Boy, was it humbling! And I look at myself as a pretty fit and strong guy. These movements are gonna change my life for the better, I can just tell.

[@gaiamae1108]

Thank you 😊 ... short sweet and to the point. I love it! 👍

[@smoovmoves]

You are so welcome!

[@dirtworshiper2800]

Daaaaamn! I’m incorporating this in my workout today. Thanks for sharing.

[@FitSantPolbyRina]

Thank you for so much knowledge you are sharing with the world! Amazing!

[@walczak.english]

Great video! Thank you!

[@DavidPhillipsAustin]

Thank you for this beautiful example of high-quality material presented clearly and succinctly.

[@smoovmoves]

Thanks for watching David! I'll keep the material coming!

[@kenshinjd]

Glad this was recommended

[@mavioz]

Doing these for 4 days now. I play basketball and surf. This is fun, I am totally adding a few to my weekly routine.

[@smoovmoves]

Love it dude! Great moves to mix in with what you're already doing. Which ones have been your go to moves?

[@YusufFakhreddin]

Fantastic beginner friendly tutorial, I hope it can help my mobility

[@paulcervenka]

This is awesome! Thank you!

[@wisdomandmotivation51]

Hey there. Thank you so much for this beautiful video. I found out about the animal flow only 2 months ago and I fell in love instantly. Since then are these exercises part of my daily routine. I am 52 years old and it did change my life. I cannot stop talking about it.

[@EpiphanyMindChange]

That circle mat he's on really helps to show distance and direction movement

[@darlenehyman1178]

Awesome video. Thank you. ❤

[@markzambelli]

Thankyou for this catalog of moves... it's really helpful.

[@smoovmoves]

Glad it was helpful!

[@StratosFair]

this was absolutely fantastic. I just repeated all of these moves while listening to one of my favourite playlists and I have to say, not only was it a great workout for endurance, strength and mobility but it was also a therapeutic, relaxing and super fun experience ! Looking forward to more workouts from you 🙌🏾🙌🏾🙌🏾

[@freeworld9806]

Thanks 😊

[@g6ter1]

Love the rebrand for men to animal flow from what is clearly yoga

[@smoovmoves]

seems to be workin lol

[@sinabehbahani7746]

Best animal flow video I have seen! Great job 👍👏

[@smoovmoves]

Thank you! I really appreciate the support!

[@user-cc2cr1pj9z]

Beautiful n amazing, thank you!

[@AROGUE-yo2yi]

Outstanding !

[@einsteinorwell]

Nice instruction. Thank you.

[@maximilianmander2471]

Great tutorial. I did start with those animal flow exercises recently and this flow is great for me as a beginner. Please make more "Flow videos" :)

[@nomed187]

amazing, thanks!

[@mikerauth2160]

Amazing, thank you

[@samuelrgonzales111]

Outstanding interview PBD and crew...

[@dalealplayyescapa8]

THANK YOU!!! GRACIAS GRACIAS GRACIAS!!

[@danceplaylist3481]

I like to dance along to choreographed dance videos from Millennium Dance Complex etcetera, and I really think doing THESE exercises will help me become a better dancer! ty for sharing!💗

[@barelyknittogether]

This is just so beautiful!! I hadn't heard of animal flow before, but it looks amazing and I'm going to try it. It really seems like it activates ALL of your muscles!

[@mtgsalt1151]

Most of this is just yoga renamed different animal names

[@bethra.flowers]

❤ This is, by far, one of the best Animal Flow instructions video I have viewed so far. Thank you so much!

[@smoovmoves]

Appreciate those words! and thank you for tuning in!

[@swurr]

Great! Thank you for sharing these moves. Some of them I have already been using when do yoga, and I will try others :)

[@HeidiIuliano]

I came across your video by change and I just love it. You very clear and every movement is so perfect build and explained. Thank you

[@smoovmoves]

Glad it was helpful!

[@waymaker7757]

I am very impressed with this video

[@move_with_vee]

So awesome! I had no idea there were so many cool animal flow exercises!

[@statsguy1446]

Love these! My variations: 4:25 Loaded Beast 6:07 Beast reach 4:58 Bear squad 10:34 Side kick through 8:29 front step 7:11 crab reach 8:58 Front step through 5:18 Wave unload

[@helenneon]

Wow wow wow! I did it and I loved it so much! It's like yoga, but the best of it and empowered. I'm totally in! 15 minutes gave me more that an hour long yoga practice

[@autovlogger4764]

Wow this video was really helpfull. Thanks so much

[@roxanneroxanne7856]

Great job. Succinct and so useful. You make it look easy but it will take me a long time to get them all!

[@davidpearson8954]

Fantastic video. Thanks so much.

[@smoovmoves]

Glad it was helpful!

[@jarran.]

That was super helpful. Thank you 🕊️

[@smoovmoves]

You are so welcome

[@user-do6uy5jn6v]

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

[@smoovmoves]

You got this!

[@mocmocgueye8720]

Thanks!

[@smoovmoves]

No problem!

[@williamtantillo4829]

Amazing strength!!!! Love the content

[@meelo89]

what a great video, thanks!

[@davidkeating7419]

Thanks for this! Really helps me get into doing some Animal Flows and Core work :)

[@smoovmoves]

Happy to help!

[@user-dy8tn3mo7c]

Bravo SMOOV! The Exercises are really excellent performed and very good explained! ❤😎

[@smoovmoves]

Thank you! 😃

[@mrsbootsworkouts]

Great calisthenics exercises, these are very tough exercises!!

[@dieserscherzkeks]

Thanks for presenting all those animal flow movements in a concise, easy to follow manner. Although I feel it will need a considerable amount of training to make it seem so effortless.

[@smoovmoves]

Takes time, but keeping working, it gets better! Keep breathing and putting in reps! Thanks for watching!

[@jmad2328]

Nice video. Thanks!

[@prokilz]

you snapped bruv, keep rocking

[@shaurya0895]

Man you walked through the video so well, amazing content!

[@smoovmoves]

Thank you! Glad it was a great experience for you!

[@alejandrogillick6788]

Merci !

[@DarkMatterDrumming]

as a dancer, you just unlocked so many combos I can use now thanks!! its the things you dont think of!!!

[@thibaultmch]

This video is symply perfection ! Thank you for your work 🤝

[@smoovmoves]

Wow, thank you! Your support means a ton!

[@amjad5ak838]

Thx bro

[@SpliffSpliffington]

Hard not to sub when you make such fantastic content.. thanks!

[@hermanodejesus7264]

Beastlike routine 💪🏼

[@azkaarya5442]

I will try

[@user-jz5wr2ez2l]

Great mouvment Coordination Pilates perfect use to mind n body

[@smoovmoves]

Yes, thank you!

[@conitof]

Thank you so much for sharing this!!! i love iiiit

[@Venom-ez6ip]

Really helpful video. Thank you! ✊

[@smoovmoves]

You got it! More on the way!

[@kizilsculpt5450]

Doing these exercises with family or friends is not only useful but also fun

[@jorgepresent8789]

Great!!! thanks!!

[@norabody]

Greatly done video and fantastic moves. I can do it at home even though I am out of shape tremendously, so my version is a much easier one, but doing them gives me joy and hope. Well done!

[@smoovmoves]

Keep it up, especially with the joy! That's the key. Thanks for watching.

[@giakhalsa7971]

Thank you so much. This is an excellent video. Not only of the exercises but the way you did it. Very clear and instructional. Also very inspiring. I am a 75 year old yoga teacher. And I am seeing my weaknesses. ❤So I am going to take this on a very slow track and try to work this into my routine. Thank you so much.❤

[@smoovmoves]

You are so welcome and thank you for sharing! Excellent way to expand your practice and yeah take it slow, great opportunity to build up strength in these positions and ranges. If you need further break downs on any of the moves, let me know! Happy to post more tutorials!

[@ainhat.]

wow great library. thank you very much.

[@smoovmoves]

You are welcome!

[@jeanmarc7127]

Thanks a lot Man

[@kees-jandonkers5436]

Great stuff. Thanks for the clear presentation.

[@smoovmoves]

Thanks for watching! Appreciate the support

[@roshnisewlani291]

Best guiding video found in the internet finallyyyy 🎉

[@smoovmoves]

Wow, thanks! Appreciate the support

[@stacydavis1591]

this is so amazing thank you for sharing

[@smoovmoves]

Glad you enjoyed it!