Animal Movement Workout - 20 minute session from GMB Elements

🆓 Try a Free Strength & Agility Workout:
💪 gmb.io/bodyweight-reboot/
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For a detailed guides on each movement... 👉 gmb.io/locomotion/
This 20-minute follow along circuit is an example of the "Push" section of a session from GMB's Elements program. It's also a look at how Ryan personally uses these kinds of movements in his personal practice. Depending on how much time you have, you can just adjust the number of movement variations (or time spent on each variation) up or down.
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0:00 - Here's how this is about to go down...
1:17 - basic bear
2:17 - basic monkey
3:17 - basic frogger
4:17 - crab
5:17 - twisting bear
6:17 - straight leg monkey
7:17 - straight leg frogger
8:17 - crab
9:17 - basic bear
10:17 - twisting monkey
11:17 - basic frogger
12:17 - leg thread
13:17 - long leg monkey
14:17 - bent arm baby frogger
15:17 - crab
16:17 - basic bear
17:17 - basic monkey
18:17 - basic frogger
19:17 - crab
20:45 - Ryan points out his mistake and how to fix it
Subscribe to our channel: kzbin.info...
_________
More ways to keep in touch:
Facebook: / gmbfitness
Instagram: / gmbfitness
Twitter: / gmbfit
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@chrissica1503]

We know these follow alongs are not your usual flavor, but these are valuable for days when time and brainpower are short. If you could periodically drop some more of these we would appreciate it.

[@ryanhurst3068]

Thinking I might, Chris. Cheers. :)

[@Wil_Dasovich]

Love this routine! But this was an intense workout on my end. Was shocked to hear this is the warm up 😂 lookin good Ryan! 💪🏼

[@gmbfit]

As a warm-up, it depends on your pace, ability, and the activity you're warming up *for* - so you don't really need to compare yourself. It's also a great standalone session if you keep moving.

[@nutthrower4415]

Your not alone, kicked my ass, just shows how out of shape I really am 😳😄

[@Longevitypersonalfitnessnj]

If anyone finds this boring, you have NO IDEA what you're looking at! Amazing man. TY

[@gmbfit]

hahahaha, our thoughts exactly :)

[@saaek]

One connects virtually so well with Ryan. He has obviously all the physical skills but also such an easy onscreen vibe. Wonderful!!!

[@shanaymurdock7750]

I feel much better about my life when even Ryan is a little short on breath. 😆

[@gmbfit]

hahahahaha

[@celeryjuice4176]

Man just follow alonged for 3 rounds doing this and stopping for rest and watching. I even had to use knuckles instead of flat hands due to wrist pain. What little bit I did was an energy booster and a pain eliminater. This type of stuff is great for strength and endurance when done right.

[@SusanBaronciniMoe]

Elements....BORING? Who could think such a thing? This was a great video to follow along with AND let me know that I need to go back and add some Elements...uh...elements back into my routine. There are even a few moves that weren't in my original Elements program. The only problem is, GMB always makes me want to devote more time to my physical fitness! Please, GMB, find a way to add more hours to the day. :D

[@gmbfit]

If we could add hours to the day, we'd be RICH! hahahaha :) In the meantime, just remember that cycling works: gmb.io/periodization/

[@schwoereriffic]

I did this video a few times (i don't "get" the monkey and find the crab really hard)... and some low back pain I had for at least a year was gone like magic. I am waking up in the morning and really can't believe it's gone. Thanks for this ridiculous looking and feeling workout!

[@gmbfit]

Glad it's helping. Keep it up. Pain develops over time, so the solutions also need iteration. Have fun :)

[@hughgran]

I do this as much as possible and have incorporated other movements, even adding some weight in certain stages with great success. This was a game changer for me and thank you for sharing your knowledge. Very grateful for this.

[@gmbfit]

Right on. Glad you enjoyed it.

[@AdvancingFitness]

Yes, I use it for warm ups, short sessions when I feel the need to loosen up my joints and as prep for things like handstand practice. Very useful tool!

[@seanjmoran]

Very happy to see the elements moves put together in this simple structure. One minute for each move, starting with the basics of each movement for the first round, then applying variations for the second round, back to basics for the third round, different variations for the fourth round, and finishing off with the basics for the fifth round, a nice way to cool down. Thank you so much for sharing this. Definitely going to do the follow along with this for my warm-ups and recoveries.

[@4KConelove]

Can't wait to see if I can do any or all of these :-) They are brilliant ! Thank You so much for sharing , Ryan 🙏🏻

[@marksheppard5488]

Thanks Ryan, it was great to see what you do and how you use it. Always a clear practical guide.

[@megumphrey]

So happy you put up this video. I finished Elements and miss it! I started the strength program, but it doesn't give me the feeling I had with Elements - good reminder that I can still incorporate Elements movements into practice. (And crab is new!)

[@ryanhurst3068]

That's right, Megan! You can also use these moves within your other practice as warm-up or even a cool-down. Cheers!

[@amyanderson195]

This was AMAZING!! More like this please!! Thank you so much for putting this out for us!!!

[@thrashnbash314]

I don't think I had seen twisted bear before. It all looks so awesome. Thanks Ryan (and the rest of GMB) for all the great material!

[@ryanhurst3068]

So many different version of Bear but that's one of my favs. Cheers

[@trixiejones9918]

Not boring. Love it. It's still a bit much for my level (especially stamina-wise haha), but informs my vision of how to expand my practice. Would love more videos with that objective in mind! :D

[@gmbfit]

Awesome - feel free to adjust the pace and reduce overall time as well.

[@wgtx1d]

thank Ryan, I just started to explore locomotion and it was great working out with you. I personally sweat like hell...:-DDDD

[@dam29]

No time/condition to do my "workout" today, so I tried this ! I feel warm, a little sweaty, my joints liked it. Perfect to do on the go ! I'll surely do it later !

[@ryanhurst3068]

Awesome. :)

[@ngocnguyenxuan7295]

I used this after my Ring session. Felt so open on my hip and so glad to do it with Ryan

[@ryanhurst3068]

Great! Glad to hear.

[@wesleyangel777]

His was so much fun and since I've been working on movements lately, including all of the basics here, I was very happy to learn some variations. I thought I'd created the Leg Thread last month, but I see you folks have created and been practicing long before I did. It's great, because that tells me I'm on the right path. Thanks for all you do and I look forward to (hopefully) more of these in the future!

[@gmbfit]

Thanks so much! Keep working at it; there's lots more fun to be had when you being to gain more control and strength.

[@justinchase6569]

Ryan, do more of these! It's great to see how to be a bit more playful once we're comfortable with the core movements. It also reminded me that more advanced movements look like quite a bit of fun, and give me more incentive to master the moves in elements.

[@ryanhurst3068]

The foundational movements are where it's at, Justin!

[@robertwhite2449]

Just come across this workout and gave it a blast after finishing Elements yesterday. Wow what a great conditioner! Swapped out some of the basic variations for some of those found in Elements (such as the single arm baby frogger, which is a really fun movement), but this is one i think I'll return to again in the future

[@lindastankoski5593]

I just finished week 3 of Elements and decided to do this as my Play session. I just used variations of the movements that I'd already learned (backwards frogger, monkey 180, etc) if I hadn't learned any you did in the video. Love this! I'll continue to use this 20 min clip while I keep going thru Elements. Thanks!

[@gmbfit]

Great work, Linda :) And yeah, just substituting what you know and can do with good form is the right move.

[@anneevjendahl8767]

Great to watch! Inspires me to pick up Elements again. Reminds me of how much I really want to be able to do these moves.

[@ryanhurst3068]

So happy to hear this!

[@webbfamilyau]

Fantastic. I love the follow along sessions. Thanks so much.

[@woodfamily5229]

This is the first time I’ve ever done anything like this. I had so much fun!

[@poloistanina]

I did this today. Not gonna lie, I needed to take a minute’s break between the first three rounds and a two minute pause after the fourth. Certainly the last rounds were more conditioning than warm up for me, as I was getting a fair bit fatigued. A very useful routine, as so many of your KZbin routines are! Thanks a lot!

[@ryanhurst3068]

Glad to hear that you went at your own speed! Thanks for using this. :)

[@jamesdsouza76]

This is excellent. Loved Elements and recently completed Mobius. Love the playing/ flowing together. I'll be using this.

[@gmbfit]

Definitely let us see how you’re putting it all together, James :)

[@manueldelag85]

Tried this yesterday and really liked it. Just made a small change, switched the order of the exercises, I did the crab walk before the froggers. It helped me go longer with exhausting my quads. Great workout!

[@gmbfit]

Sweet - yeah, you can generally be flexible with the order on these. Feels nice to relax into some of those stretches while moving rather than just cranking against tightness.

[@MartyMillerCrispe]

I just turned 59 yesterday and new to animal movement. I tried a few follow alongs on YT already and this is my favourite so far. Great routine! Thanks for sharing.

[@gmbfit]

Glad you dig it!

[@mrsbootsworkouts]

I started incorporating animal flow exercises into my workouts, they are awesome!!

[@brannanlawbilling8320]

Sheer genius! My back feels better after three days. This makes BJJ possible for me. Thank you!

[@gmbfit]

Glad to hear it! Stick with it :)

[@EmpoweredAgeing]

Love your elements videos and I integrate them in my daily routines and I never think they are boring! :)

[@ryanhurst3068]

Great to hear!

[@fracritel]

Really good informative detailed slow enough for an hours to follow thank you for your time Ryan

[@ryanhurst3068]

Thanks, Frank!

[@tomzorz88]

So inspiring yet again. I've been incorporating Elements basics as a warmup or mindful movement session since I went through the program two years ago. (Only the current wrist injury has been able to stop me :'( ) Your content is top notch guys.

[@ryanhurst3068]

That is wonderful to hear that you are continuing to use these! Take care of your wrist.

[@helenaster]

Using a sturdy table for the pull is brilliant!

[@conorosheafit]

This is great Ryan. I'm working towards a press to handstand this year so will add the straight leg frogger and monkey to my training :)

[@ryanhurst3068]

Thanks, dude! Straight leg frogger and monkey will really help.

[@onetrue217]

Really enjoyed this, thanks Ryan. First real workout since foot surgery 👌

[@gmbfit]

Hope you recovery quickly and fully :)

[@hughgran]

I have continued with this routine and added modifications from your vid’s and others. It’s an amazing yet simple routine I’ve been able to stick with and evolve from. I’m enjoying Decreased pain, increased mobility and strength, stabilized and improved injuries. THANK YOU SO MUCH FOR THIS KNOWLEDGE AND YOUR GENEROSITY IN GUIDANCE AND TEACHING IT ALL!

[@gmbfit]

Hey really glad to see that you've used it and made it your own :) And the results are awesome! Great job.

[@arleenlaw6061]

WOW!!! My bodyworker recommended GMB to me. Now I know why he's hooked. This is one of the best follow along workout free on KZbin. I will be teaching some of these moves in my classes. Thank you so much for sharing.

[@gmbfit]

That's so good to hear :) Tell him thanks from us too!

[@joepeters769]

Wonderful video! I've been using ELEMENTS for a while now, and the instructional videos are excellent. If you could supplement the instructional videos with a follow-along video (similar to this one) for each day of training, I for one would find the program even more effective. Keep up the great work!

[@gmbfit]

Thanks Joe

[@joepeters769]

@@gmbfit is that a "yay" or a "nay" on the follow-along videos? You have to admit, it's a pretty good idea.

[@gmbfit]

@@joepeters769 If it would work for the all the ways people use the programs, we would have done it years ago :)

[@MR-rd7el]

Did this and the next day my hamstrings n triceps were screaming n was breathing heavy hell of a quick workout no weighs needed Thank u for making this short effective video that contribute 2my every day life..💪

[@gmbfit]

Right on! Thanks for giving it a try :)

[@mrmunson5423]

I love gmb - I did something similar today actually 😀 you have opened up my eyes to some new variations, so tomorrow I’m doing this and might run it for more time

[@gmbfit]

Awesome - let me know how it works out for you

[@mrmunson5423]

GMB Fitness just did it, woke up late and feel great for doing that, love the switch through bear. Could you do a broken down 20 minute flow, one we can practice to do quicker as we get better at it, I would really appreciate that 😀 good luck with your ankle Ryan 🦶

[@ryanhurst3068]

@@mrmunson5423 I might do some combo breakdowns in the future but the time is really whatever you'd like it to be. In Elements I show different transitions and combos that one can put together and work on.

[@mrmunson5423]

Ryan Hurst I love elements and a various flow movements not in elements, but sometimes it’s nice to get some inspiration.

[@Lenny0Ryan]

I totally fell in love with this routine! 👌🙏❤️ thanks 4 sharing

[@gmbfit]

Right on glad you like it!

[@aerron9985]

will use this when my head is fuzzy, and need to recap on those basic movements

[@hughgran]

This is truly helpful for me as I recover from weakness and loss of ROM due to injury and Covid. Did it last night and plan to incorporate it into my overall recovery routine. Thank you so much for sharing your knowledge and experience. 🙏

[@gmbfit]

Wonderful. Just be consistent and do what you can do. Over time, what you can do will improve :)

[@farramichel8023]

I made the mistake of actually enjoying the elements program, and now I see the empty space in my office and surrounding areas as a playground. Thanks a lot Ryan.

[@gmbfit]

hahahahaha, well, the damage is done now ;)

[@michelejp69]

I enjoyed it - not sure what you usually do, but I’ve subscribed. ❤

[@gmbfit]

Thanks!

[@mattlagan8662]

Great to work along with you thanks for the video!

[@graceinsideofsound]

Ryan is so awesome!! Thank you!

[@gmbfit]

meh, he's all right sometimes...

[@VelhaGuardaTricolor]

Very humbling, I thought I would breeze through it. Thanks!

[@gmbfit]

Thanks for trying it :) Definitely harder than it looks.

[@c4st323]

Great video, Ryan. It really is what you make it.

[@ryanhurst3068]

Cheers to that!

[@craiggingell3775]

Just tried this as I'm considering signing up to Elements. Enjoyed it and it's different to stuff I've been doing so far

[@gmbfit]

Awesome - if you have any Qs, you can always shoot a note to our coaches at [e-mail] and get straight answers

[@iTonyRoo]

Absolutely awesome!

[@matthinton19]

Aswell being a good workout I feel like this video embodies gmb so well.

[@4KConelove]

I don’t have floor covering everywhere , but wearing fingerless yoga gripping gloves and grip socks helps with protection and slipping. I like going up the stairs using some of these moves too, as they are carpeted.

[@gmbfit]

You can use whatever you like. Ultimately, you should try to develop the ability to move comfortably on any surface.

[@ElizabethGomezakanoopy]

Loved it! Thank you for doing this.

[@gmbfit]

Glad you enjoyed it :)

[@heidinapflin4091]

That was fantastic, thank you so much!!

[@ryanhurst3068]

Cheers!

[@upwithwings]

Oh my goodness... I am out of shape. Ugh. But this was "fun" and a good thing to motivate me to get going again! TY!

[@XXX-tw6zm]

Thank some higher power lol for people like this guy these exercises in these training videos are so good

[@jayjaycoyote]

loved this!!! thank uuu

[@katherynmaxwell5103]

Thought I would give this a try after trying some moves with you during the Embodied Movement Summit this past weekend. I am excited to learn more ways my body can move and experiment with some new challenges that I can also do with my kids! I was pretty sweaty by the end, so this was a good workout for the first try. Very easy to keep up with.. now for some hand stand practice!

[@gmbfit]

Glad to hear that, Katheryn! Thanks for checking out more :)

[@temynguyentaylor5155]

Thanks for the video. Love it!

[@ryanhurst3068]

Thanks!

[@bend2847]

With some variations, this is a great warm-up or conditioning session for capoeira

[@ryanhurst3068]

Ben J And all sorts of things. :)

[@miskbay]

this is a wonderful routine. I use a long and more demanding version for active recovery days as well as a shorter one for preparing for my training program. good stuff. I cannot understand how there are so few views and likes though. Compared to the other excercise channels out there GMB philosophy rocks!!

[@gmbfit]

Probably because we don't shave our chests or do videos titled "the ONE exercise you MUST STOP unless you want to DESTROY your gaiiiinz!" idk, just a guess though... ;/

[@miskbay]

@@gmbfit I won't mind Ryan taking his shirt off if it'll help the cause :D

[@nahulseyon54]

I totally loved this. Thanks tons!!!

[@gmbfit]

right on :)

[@nahulseyon54]

@@gmbfit Thanks for this video! :)

[@misoginainternalizadaopres7131]

Me: come on body these are simple movements Body: 😢this is not the warm up...😂

[@gmbfit]

Ha! Looks can be deceiving. ;)

[@gacopyrz]

Very inspirational thank you !

[@grazvisju]

Feeling exited about Elements again ;)

[@ryanhurst3068]

Yay!

[@castellanacastellana9597]

Fantastic, thank you!

[@iTonyRoo]

3 Rounds totally done!

[@bushin99]

Just found this...fantastic!

[@jocoso05]

This is awesome. Thank you Ryan

[@gmbfit]

Glad you dig it :)

[@wallacefoster1119]

You are Great, thanks

[@segugio]

thanks, nice workout

[@JohnnyGreenroom]

Thanks Ryan :)

[@chillymacman]

Thank you for this!!

[@gmbfit]

Sure - give it a try

[@JosGrd]

Done! Good tutorial!!

[@gmbfit]

right on :)

[@xPatRussell]

This is perfect. I did Elements last year, and recently completed Parallettes 1. Was wondering what to do next because (irritatingly) I can't buy Parallettes 2, and I had been thinking of returning to Elements and try it with more focus. But, *why* is this perfect? I think having the knowledge that this kind of structure is something you guys do yourselves helps a lot, and it's nicely presented in terms of "choose your own variations". Did it for the first time this morning, and as an unfit, too-heavy nearly-50 year old, the only thing it warms me up for is a nap frankly, but really enjoyed it. Elements gives you the tools, this shows you how to use 'em, in a way that the "flow" section of Elements didn't do (for me anyway). Would love to see more of these, thanks for making it.

[@ryanhurst3068]

Pat Russell Great to hear from you. Perfect response. ;) Cheers

[@flurblewibble7735]

Excellent - how can anyone give this a thumbs down?

[@abinavmr8856]

Lovin it

[@allanpaterson3011]

Ryan this is my daily routine, can we have more of this stuff please!? 🙏

[@sierraden57]

I'm an Elements subscriber and this video gives me a goal to mimic this workout eventually. Having gone through some of these movements, I can really appreciate how fit and skilled Ryan is! One thing I'd like to know is "What brand of pants" is he wearing? Any pants that allow that kind of movement are my kind of pants!

[@gmbfit]

We discuss the pants at length here: gmb.io/jeans/ :)

[@janerikviddal5900]

I never done it before, and i found it surprisingly hard. It look simple at first glance. This a type of thing you would recommend doing as daily routine, or would that be too much? I appreciat the good content you guys provide. :)

[@gmbfit]

Do it as often as you like

[@IBTrubble]

Hot Damn! That's a good workout!

[@MrTraceym1]

i loved this! I plan to use this regularly playing in the background as i do my versions of what i am focusing on (levitating for example). Anyway, it would be great to have these follow alongs in an optional section of Elements. BTW, i do not find elements boring. I feel so invigorated while practicing these moves.

[@ryanhurst3068]

Thank you, Tracey! I might have to do more. :)

[@DesAcetek]

Well done to you.

[@DrDeepstack]

Started these movements 2 weeks ago, 4 times a week. In some miracle way my wrist pain disappeared. Exercises where a bit painful at first, but then I felt better afterwards so I continued. Can even do push-ups and handstands painfree again. Not sure what the mechanics behind this is, but definitely works for me. (Have been having a sore wrist for I can't remember how long)

[@gmbfit]

Right! On! This is great to see. When you start doing movements that are unfamiliar, it's normal for them to be a bit uncomfortable. But with more reps and time, your body acclimatizes to the new stimulus, and you gain more range and control :)

[@DrDeepstack]

@@gmbfit Wanted to check back with ya. Felt particularly strong doing these exercise this morning, figured I try some handstands. Did my first stable handstand of my life at 41. Only 3 seconds but hey, it's a start. Thanks again.

[@gmbfit]

@@DrDeepstack That's awesome! Way to go :)

[@LaplantFilm]

thx

[@FlorenceLeonardo]

This actually look so FUN. I'm excited to try this weekend. I have carpets. that should be fine yea?

[@gmbfit]

Carpet, grass, wood, whatever works :)

[@PedroHama666]

defo not boring! so really good! makes you so strong and while doing that 20 minutes is a real good workout for control, strength building and developing bodyawareness. thanks for sharing Ryan🫶🫶🫶

[@PedroHama666]

i am doing that nearly every day in the morning now lol. so much fun. depending on my evening workout i go for 15-20 minutes, getting my body smart pumped up, mobility and all kinds of movement here. spread the love 😁🫶

[@nutthrower4415]

Oh my, can’t come close to doing these that long. I definitely need to practice. Where to start so that I can perform these moves. Maybe this program has a beginner part 😂 I’m digging this though, I feel progress will definitely up your strength

[@gmbfit]

The beginner part is not trying to do it for 20 minutes. There are other numbers between 0 and 20, and you can choose however long works for you.

[@kamojet]

As I suspected I had a tough time with this workout. It's not that I never worked out, but I did take an overly long break. And it's made up of exercises that I'm not used to. So I didn't make it past 7 mins, I'm toast. However, I'm going to do 8 mins tomorrow. Then 9 mins the next day. I want to get back to where I feel good again.

[@gmbfit]

Cool. Just do what you can do.

[@asloweater]

i tried this yesterday but im taking it slow. don’t think i’m ready yet so i just repeat the movements from round one. but crab walk was hard for me. i don’t thinks i’ve seen any crab walk tutorial on the channel yet. if gmb don’t mind can we please have a crab walk tutorial pleaseeee. i really loved your videos and clear instructions. 😊

[@gmbfit]

We'll have it in our next Elements update ;)

[@skydivesmitty]

What kind of mat are you using? Thanks. Love your content and most importantly love concept of your company.

[@gmbfit]

It's just a cheap Costco puzzle mat - glad you're finding GMB helpful :)

[@HectorPohle]

11:00 you missed the crab. Great video.

[@ryanhurst3068]

Haha, yep! And I addressed that at the end of the vid. ;)

[@kappakai78]

OK, fine I'll comment. You and your stupid awesome emails. I did elements a few years ago, and recently started reincorporating it because my flexibility isnt' what it was when I was doing Elements (duh.) It's now more or less my warmup and cooldown. I do the Elements warmups and a few minutes of the walks, then get into my lifting. Then follow the stretching cooldown to cooldown. I'm hoping it improves flexibility and mobility again because I also started doing BJJ, and I need more pliability. Thanks!

[@ryanhurst3068]

Haha! Great to hear you're using these, Kai. Good luck with your BJJ!

[@kappakai78]

Ryan Hurst my plan is to integrate focused flexibility in within the next few months. Thanks again, love your work.

[@ryanhurst3068]

@@kappakai78 Nice! Keep us posted with how it goes.

[@ngocnguyenxuan7295]

Ideas start to come the more I do it ie: One Arm Bear slow and mindful

[@gmbfit]

Yeah, playing with it more will yield a lot of different ideas as you keep exploring :)

[@ngocnguyenxuan7295]

just did with one more time in a small hotel room in Ha Noi ! Thanks Ryan and the GMB crew !

[@hattorihanzo8385]

Twisting bear at 5:23 is the best 👏👍

[@gmbfit]

such an underrated movement :)

[@hattorihanzo8385]

@@gmbfit it is definitely among the “low stress yet deep stretch” category movement. It doesn’t take much effort, but gives such a great satisfaction after sitting on chair for hours. 👍 thank you.