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Flows: Beginner Level Flows: Beginner Level

Flow with Kathy #9 (Beginner)

Length: 0:03:52

This beginner level Flow is great for all levels, including if you are very limited on space. It can be performed in any size space. Master Instructor Kathy Donatto demonstrates the Flow to each side, and then calls it out through 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobilizations, and check out the tutorials section for any moves you don't know.

This Flow utilizes the following movements:

Full Scorpion – L1 Tutorials Jumping Side Kickthrough – L1 Tutorials Jumping Underswitch – L1 Tutorials Crab Reach – L1 Tutorials Underswitch – L1 Tutorials Loaded Beast/unload – L1 Tutorials

The Call Out for this Flow would be:

Set Crab, Left Leg Full Scorpion, Jump to Left Leg Side kickthrough, Left Leg Jumping Underswitch into Left Arm Crab Reach into Right Leg Underswitch to Loaded Beast, Unload, Return to Loaded Beast, Right Leg Underswitch

If you’d like to make this Flow your workout, we suggest the following format: 1. Begin with the short or long duration Wrist Mobilizations video in the Level 1 tutorial section and follow along. 2. Perform 10-15 repetitions of each movement for 2-3 sets. If you are unfamiliar with any of the movements, go to the Tutorial section and follow along before performing the previously suggested sets and reps. 3. Watch this week’s Flow and practice along. 4. Once you feel comfortable with the Flow, continue to practice, attempting to perform as many rounds of the Flow as possible with perfect form. Take 60-120 seconds of rest between attempts, then repeat. Continue this strategy for your desired workout time. *We would suggest 20-25 minutes for practicing the entire Flow. 5. Leave at least 3-5 minutes for an additional round of Wrist Mobilizations.

Animal Flow On Demand is intended for your personal use. If you are interested in teaching Animal Flow to others, in personal training or classes, you'll need to become a Certified Animal Flow Instructor by attending one of our workshops. If you'd like to further improve your individual skills by working one-on-one or taking a class with one of our Certified Instructors, check out our on-line directory to find one near you. See for more information.

Disclaimer: You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. You should be in a physical condition that enables you to participate in the exercise. Consult with a physician if you have any medical conditions that might impact your ability to participate in a bodyweight training program. See our website for full disclaimer.

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