These beginner level flows are great for individuals just starting out in their Flow practice, as well as for more advanced practitioners who want to refine their techniques. In each Flow video, one of our Master Instructors will demonstrate the Flow and then call it out so that you can follow along. Practice and repeat the Flow as many times as needed to create a workout of your desired duration.
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Flow with Mike #1 (Beginner) ( 0:05:21)
video 0:05:21
This beginner level Flow utilizes all of the Form Specific Stretches. This is a fantastic way to start or end your day! It can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out through 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Loaded Beast Unload, Return to Loaded Beast Wave Unload, Return to Loaded Beast Left Leg Beast Reach, return to Loaded Beast Right leg Beast Reach, return to Loaded Beast Left leg Scorpion Reach, return to Loaded Beast Right leg Scorpion Reach, return to Loaded Beast Set Ape; Ape Reach, Open, Return to Ape Reach Set Crab; Left arm Crab Reach, return to Crab Right arm Crab Reach, return to Crab If you plan on using this Flow as your workout, we recommend doing it in this order: 1- Begin with the short or long duration Wrist Mobilizations video in the Level 1 tutorial section and follow along. 2- Perform 1-3 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Mike #4 (Beginner) ( 0:03:46)
video 0:03:46
This beginner level Flow focuses on practicing your Scorpion moves, utilizing the Scorpion Switch, Full Scorpion, and Scorpion Reach. It can be performed in any size space. Mike Fitch demonstrates the flow and then calls it out through 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for this Flow is: Set Beast Right leg Scorpion Switch Left leg Full Scorpion Right leg Underswitch to Loaded Beast Right leg Scorpion Reach, return to Loaded Beast Set Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Mike #5 (Beginner) ( 0:03:41)
video 0:03:41
This beginner level Flow is a great practice for the Front Kickthrough category. It utilizes the Front Step, Front Step Through, and Front Kickthrough. It can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out for 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call out for the Flow would be: Set Loaded Beast Left leg Front Step, return to Loaded Beast Right leg Front Step, return to Loaded Beast Left Leg Front Step Through, Return to Loaded Beast Right leg Front Step Through, Return to Loaded beast Right leg Front Kickthrough, Pop it back to Loaded Beast Left leg Front Kickthrough, Pop it back to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Mike #8 (Beginner) ( 0:03:00)
video 0:03:00
This beginner level Flow utilizes Loaded Beast, Front Kickthrough, Slide to Side Kickthrough, Jumping Side Kickthrough, and Underswitch to Loaded Beast. It can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out for 4 rounds so you can follow along. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for this Flow is: Set Loaded Beast Left leg Front Kickthrough, Pop it back to Loaded Beast Right leg Front Kickthrough, Pop it back to Loaded Beast Slide to Left leg Side Kickthrough Jump to Right leg Side Kickthrough Right leg Underswitch to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Mike #9 (Beginner) ( 0:02:15)
video 0:02:15
This beginner level Flow utilizes the Full Scorpion, Crocodile Roll, and Jumping Underswitch. It can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out through 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is as follows: Set Crab Left leg Full Scorpion into Right side Croc Roll into Right leg Jumping Underswitch If you plan on using this Flow as your workout, we recommend doing it in this order: 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 3-4 sets. If you are unfamiliar with any of the movements, go to the Tutorial 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, alternating between sides for your determined workout duration. *Since this Flow is more of a practice drill, you may want to play with tempos. Try speeding the Flow up, then slowing it down. Just remember, we can only go as fast as we can control! 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 AnimalFlow.com 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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Flow with Mike #12 (Beginner) ( 0:04:07)
video 0:04:07
This beginner level Flow utilizes Loaded Beast, Front Step, Underswitch, and Underswtich to Scorpion Reach, and Underswitch to Front Step. While this Flow is relatively simple, it is great for opening your hips and shoulders, making this an excellent warm up before practicing other flows or classes. This Flow can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out for 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Loaded Beast Left leg Front Step Reft leg Underswitch Left leg Underswitch to Scorpion Reach Left leg Underswitch Right leg Underswitch to Left leg Front Step If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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. Return to Loaded Beast 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 AnimalFlow.com 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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Flow with Mike #13 (Beginner/ Drill) ( 0:06:53)
video 0:06:53
This beginner level Flow is a bit of a "conditioning drill." Specifically, it is a "Box Drill," which is a sequence of movements that form a square or rectangle. In this particular Box Drill, we’re using the Lateral Traveling Ape (version 1), Wave Unload, Frog, Front Step, Scorpion Reach and Front Kickthrough. This Flow can be performed in any size space. We demonstrate how to perform it in a pretty small space, but if you have the luxury of extra room, you have options for making it bigger. Mike Fitch demonstrates the Flow and then calls it out for 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: R Lateral Traveling Ape Low Hip (V1) Slide to Loaded Beast Wave Unload Return to Loaded Beast Leap to Frog Left Lateral Traveling Ape Low Hip (V1) Return to Left leg Front Step Return to Loaded Beast Left Leg Scorpion Reach Return to Loaded Beast Left Leg Front Kickthrough Pop It back to Deep Ape If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Mike #15 (beginner to intermediate drill) ( 0:04:05)
video 0:04:05
This week we have a beginner to intermediate drill for you that’s all about building the sense of safety and comfort in the Tuck Balance. If you’re not familiar with a Tuck Balance, think about it as the Animal Flow version of a Handstand. Feel free to perform this drill as often as you’d like, as long as it’s after your wrist mobilizations. The Call out for this drill is: Right leg Side Kickthrough Levitate to Left leg Side Kickthrough Pause in High Hip Modified Beast- HHMB Pop Switch leg 4 reps Left leg Side Kickthrough If you plan on using this Flow as your workout, we recommend doing it in this order: 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 3-4 sets. If you are unfamiliar with any of the movements, go to the Tutorial 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, alternating between sides for your determined workout duration. *Since this week’s Flow is more of a practice drill, you may want to play with tempos. Try speeding the Flow up, then slowing it down. Just remember, we can only go as fast as we can control! 5- Leave at least 3-5 minutes for an additional round of Wrist Mobilizations. This beginner to intermediate Flow (or drill) utilizes the Levitating Side Kickthrough to help you build a sense of safety and comfort in the Tuck Balance. The goal of this drill is NOT to actually perform the Tuck Balance, but just begin to get the hips above the head, bringing you into a slight inversion. It can be practiced in any size space. Mike Fitch demonstrates the drill and then calls it out so you can follow along. You can practice and perform this Flow as many times as needed to create a workout of your desired duration. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. 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 AnimalFlow.com 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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Flow with Mike #16 (Beginner/Intermediate) ( 0:02:19)
video 0:02:19
This "Corkscrew" Flow can be beginner or intermediate level, depending on the speed at which you perform it. It utilizes only two movements: Side Kickthrough and Jumping Underswitch (and then Jumping Underswith into Side Kickthrough). It can be performed in any size space. Mike Fitch demonstrates the Flow and then calls it out for 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Right leg Side Kickthrough Right leg Jumping Underswitch Right leg Jumping Underswitch to Left leg Side Kickthrough Left leg Jumping Underswitch Left leg Jumping Underswitch to Right leg Side Kickthrough Right leg Jumping Underswitch Right leg Jumping Underswitch to Left leg Side Kickthrough Left leg Jumping Underswitch If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Mike #21 (Beginner) ( 0:04:19)
video 0:04:19
This beginner level Flow is great as a stand-alone workout, or as a warm-up. It utilizes the Crab Reach; Underswitch; Ape Reach; Scorpion Reach; and Reaching Underswitch. It can be performed in a small space. Mike Fitch demonstrates the Flow and then calls it out through 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is as follows: Set Crab Left arm Crab Reach, return to Crab into Right leg Underswitch to Ape Reach, Open Left leg Reaching Underswitch Right leg Underswitch to Loaded Beast Wave Unload Return to Loaded Beast Left leg Scorpion Reach Continue the switch If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Mike #22 (Beginner) ( 0:04:19)
video 0:04:19
This Flow is really a drill, where we are moving forward and backwards from Loaded Beast, as we’re performing a mix of Traveling Form set ups and L1 Switches & Transitions. It utilizes Forward Traveling Ape; Forward Traveling Frog; Front Step; Front Step Through; and Front Kickthrough. It can be performed in a small space. Mike Fitch demonstrates the Drill, and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for this Flow/Drill is as follows: Set Loaded Beast Leap to Forward Traveling Ape Pop Back to Loaded Beast Leap to Frog Pop Back to Loaded Beast Left Leg Front Step Return to Loaded Beast Right Leg Front Step Return to Loaded Beast Left Leg Front Step Through Return to Loaded Beast Right Leg Front Step Through Return to Loaded Beast Right Leg Front Kickthrough Pop Back to Loaded Beast Left Leg Front Kickthrough Pop Back to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Freyja #1 (Beginner) ( 0:05:16)
video 0:05:16
This beginner level Flow utilizes the Wave Unload, Front Step, and Front Kickthrough. It can be performed in any size space. Master Instructor Freyja Spence demonstrates the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out from the Flow is: Set Loaded Beast Wave Unload, Return to Loaded Beast Right leg Front Step Left leg Front Step Wave Unload, return to Loaded Beast Left leg Front Kickthrough, pop It back to Loaded beast Right leg Front Kickthrough, pop it back to Loaded beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Freyja #3 (Beginner) ( 0:02:12)
video 0:02:12
This beginner level Flow utilizes the Lateral Traveling Ape version 1, Traveling Bear, Reaching Underswitch, Side Kickthrough, and Front Kickthrough. It should be performed in a larger space. Master Instructor Freyja Spence demonstrates the Flow and then calls it out for you to follow along for 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out from the Flow is: Set Deep ape Right low hip Lateral Ape Left leg Reaching Underswitch Right leg Underswitch to Bear, Travel Right leg Side Kickthrough Jump to Left leg Front Kickthrough Pop it back to Deep Ape If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Freyja #4 (Beginner) ( 0:02:28)
video 0:02:28
This beginner level Flow utilizes the Side Kickthrough, Jumping Side Kickthrough, Crab Reach, Jumping Underswitch, and Underswitch. It can be practiced in any size space. Master Instructor Freyja Spence demonstrates the flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out from the Flow is: Set static Beast Right leg Side Kickthrough Jump to Left Leg Side Kickthrough Left leg Jumping Underswitch to Left arm Crab Reach, Return to Crab into Right leg jumping Underswitch into Right arm Crab Reach Return to Crab to Left leg Underswitch If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Freyja #6 (Beginner) ( 0:02:36)
video 0:02:36
This beginner level Flow utilizes the Crab Reach, Underswitch, Side Kickthrough, and Scorpion Reach. It can be performed in any size space. Master Instructor Freyja Spence demonstrates the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Crab Left arm Crab Reach Return to Crab into Right leg Underswitch Left leg Side Kickthrough Left leg Underswitch to Scorpion Reach Left leg Underswitch If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Freyja #8 (Beginner) ( 0:02:31)
video 0:02:31
This is a beginner level Flow, although it does utilize some Level 2 movements. It includes the Reaching Underswitch, Full Scorpion, Underswitch Tap, Crocodile Roll, and Underswitch to Ape. It can be performed in any size space. Master Instructor Freyja Spence demonstrates the Flow and then calls it out through 4 round so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Deep Ape Right leg Reaching Underswitch Left leg Full Scorpion Right leg Underswitch tap to Right leg Side Kickthrough to Right side Croc Roll to Right leg Underswitch to Deep Ape If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Freyja #10 (Beginner) ( 0:02:50)
video 0:02:50
This beginner level Flow focuses on performing a Scorpion Switch from a Front Step position, serving as a kind of drill to practice that specific transition. It includes the Front Step, Scorpion Switch, and Underswitch. It can be performed in any size space. Master Instructor Freyja Spence demonstrates the Flow and then calls it out through 4 round so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call out from the Flow is: Set Loaded Beast Right leg Front Step Left leg Scorpion Switch Right leg Underswitch to Loaded beast Left leg Front Step Right leg Scorpion Switch Left leg Underswitch to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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 3-4 sets. If you are unfamiliar with any of the movements, go to the Tutorial 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, alternating between sides for your determined workout duration. *Since this week’s Flow is more of a practice drill, you may want to play with tempos. Try speeding the Flow up, then slowing it down. Just remember, we can only go as fast as we can control! 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 AnimalFlow.com 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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Flow with Freyja #11 (Beginner) ( 0:02:38)
video 0:02:38
This beginner level Flow utilizes the Front Kickthrough, Side Kickthrough, Underswitch, Scorpion Reach, and Underswitch Tap. It also features a “Pop back to Side Kickthrough”, which is a pretty unique transition that we think you’ll really enjoy. This flow can be performed in a relatively small space. Master Instructor Freyja Spence demonstrates the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out from the Flow is: Set Loaded Beast Right leg Front Kickthrough Pop it back to Left leg Side Kickthrough Underswitch to Scorpion Reach Left leg Underswitch tap to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Freyja #14 (Drill - Beginner) ( 0:04:04)
video 0:04:04
This beginner level Flow is actually a drill that breaks down the Side Kickthrough, allowing you to focus on each component. It can be performed in any size space. Master Instructor Freyja Spence demonstrate the Drill and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. If you plan on using it as your workout, we recommend doing it in this order: 1. Begin with the short or long duration Wrist Mobilizations video in the Level 1 tutorial section and follow along. 2. Watch Freyja’s video and follow along 3. Once you feel comfortable with the drill, use it as a warm up, cool down, or just part of your dedicated AF practice. 4. 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 AnimalFlow.com 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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Flow with Chris #1 (Beginner) ( 0:02:12)
video 0:02:12
This beginner level flow utilizes the Underswitch, Front Kickthrough, and Underswitch to Loaded Beast. It can be performed in small spaces. Chris Flores demonstrates the Flow, and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Crab Right Leg Underswitch Left Leg Underswitch Left Leg Underswitch to Loaded Beast Right Leg Front Kickthrough Pop it back to Loaded Beast Right Leg Underswitch If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Chris #2 (Beginner) ( 0:02:24)
video 0:02:24
The beginner level Flow utilizes Ape Reach, Reaching Underswitch, Underswitch to Loaded Beast, and Beast Unload. It can be performed in any size space. Master Instructor Chris Flores demonstrate the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Deep Ape Ape Reach Open Right leg Reaching Underswitch Left leg Underswitch to Loaded Beast Beast Unload, return to Loaded Beast Set Deep Ape If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Chris #5 (Beginner) ( 0:02:29)
video 0:02:29
This beginner level Flow utilizes the Underswitch, Underswitch Tap, and Beast Reach. It can be performed in a small space. Master Instructor Chris Flores demonstrates the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Loaded Beast Right leg Beast Reach, return to Loaded Beast Right leg Underswitch Right leg Underswitch tap Right leg Underswitch to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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 3-4 sets. If you are unfamiliar with any of the movements, go to the Tutorial 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, alternating between sides for your determined workout duration. *Since this week’s Flow is a short flow, you may want to play with tempos. Try speeding the Flow up, then slowing it down. Just remember, we can only go as fast as we can control! 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 AnimalFlow.com 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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Flow with Rosh #1 (Beginner) ( 0:03:25)
video 0:03:25
This beginner level Flow focuses on the hips, utilizing the Ape Reach, Reaching Underswitch, Crab Reach, Scorpion Reach, and Underswitch to Ape. It can be practiced in any size space. Master Instructor Rosh Chopra demonstrates the flow and then calls it out through 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call out for the Flow is as follows: Set Deep Ape Ape Reach, Open Left leg Reaching Underswitch to Right arm Crab Reach, return to Crab to Left leg Underswitch to Loaded Beast Right leg Scorpion Reach, return to Loaded Beast Left leg Underswitch Right leg Underswitch to Deep Ape If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Rosh #2 (Beginner) ( 0:03:48)
video 0:03:48
This beginner level Flow includes a lot of different moves, utilizing the Underswitch Tap, Crab Reach, Underswitch to Loaded Beast, Front Kickthrough, Front Step, Side Kickthrough, and Wave Unload. It can be practiced in any size space. Master Instructor Rosh Chopra demonstrates the Flow and then calls it out for 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Crab Right leg Underswitch tap to Left arm Crab Reach Return to Crab into Right leg Underswitch to Loaded Beast Left leg Front Kickthrough Left Leg Full Scorpion Right leg Jumping Underswitch into Left leg Side Kickthrough Pop it back to Loaded Beast Wave Unload, Return to Loaded Beast Right leg Underswitch If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Rosh #5 (Beginner) ( 0:03:28)
video 0:03:28
This beginner level Flow utilizes the Loaded Beast Wave Unload, Scorpion Reach, Crab Reach, and Beast Reach to Front Step. It can be performed in any size space. Master Instructor Rosh Chopra demonstrates the Flow and then calls it out for 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Loaded Beast Wave Unload, return to Loaded Beast Left leg Scorpion Reach Continue the switch Set Crab to Left arm Crab Reach Return to Crab into Right leg Underswitch to Loaded Beast Right leg Beast Reach into Right leg Front Step, return to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Rosh #7 (Beginner) ( 0:03:13)
video 0:03:13
This beginner level Flow is a great slow flow for morning time, utilizing Form Specific Stretches including the Wave Unload, Crab Reach, and Scorpion Reach. It can be performed in any size space. Master Instructor Rosh Chopra demonstrates the Flow and then calls it out for 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is as follows: Set Loaded Beast Wave Unload, Return to Loaded Beast Right leg Underswitch to Left arm Crab Reach, Return to Crab to Right leg Underswitch to Loaded Beast Right leg Scorpion Reach, Return to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Clif #1 (Beginner) ( 0:03:04)
video 0:03:04
This beginner level Flow utilizes Front Step Through, Side Kickthrough, Jumping Underswitch, Crab Reach, and Underswitch to Loaded Beast. It can be performed in a small space. Master Instructor Clifton Harski demonstrates the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call out from the Flow is: Set Loaded Beast Left leg Front Step through, Return to Loaded Beast Slide to Left leg Side Kickthrough Left leg Jumping Underswitch Right arm Crab Reach, return to Crab Right leg Underswitch to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Kathy #1 (Beginner) ( 0:01:46)
video 0:01:46
This beginner level Flow utilizes the Loaded Beast, Front Kickthrough, Jumping Front Kickthrough, Underswitch Tap and Underswitch to Loaded Beast. This flow can be performed in a medium sized space. Master Instructor Kathy Donatto demonstrates the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Loaded Beast Right leg Front Kickthrough Jump to Left leg Front Kickthrough Left leg Underswitch Tap Right leg Underswitch to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Kathy #2 (Beginner-Intermediate) ( 0:02:23)
video 0:02:23
This beginner-intermediate level Flow utilizes Loaded Beast, Front Kickthrough, Crocodile Roll, Underswitch to Ape, Reaching Underswitch and Underswitch. Although we categorize this one as beginner level, it does includes tricky little transition where you’ll “Pop back to Crocodile Roll,” which might require some extra practice. This Flow should be performed in a medium to large space. Master Instructor Kathy Donato demonstrates the Flow and then calls it out through 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Loaded Beast Right leg Front Kickthrough Pop back to Right side Crocodile Roll into Right leg Underswitch to Ape Left leg Reaching Underswitch Right leg Underswitch to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow With Kathy #3 (Beginner) ( 0:02:05)
video 0:02:05
This beginner level Flow utilizes Underswitch Tap, Full Scorpion, Crocodile Roll, Front Step Through, and Underswitch. It includes a few tricky transitions, including the Underswitch Tap to Full Scorpion and the Crocodile Roll to Front Step Through, which may require some practice. This Flow can be performed in any size space. Master Instructor Kathy Donatto demonstrates the Flow and then calls it out through 4 rounds so you can follow along. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Loaded Beast Unload, Return to Loaded Beast Right leg Front Step Return to Loaded Beast Right leg Beast Reach into Front Step, Return to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Kathy #4 (Beginner) ( 0:02:07)
video 0:02:07
This beginner/entry level Flow utilizes the Crab Reach, Underswitch Tap, Side Kickthrough, and Underswitch. This shorter flow utilizes only a few movements, giving you opportunity to really work on perfecting your foundational moves. This flow can be performed in a very small space. Master Instructor Kathy Donatto demonstrates the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Crab R arm Crab Reach Return to Crab into Left leg Underswitch tap to Side Kickthrough Left leg Underswitch Right leg Underswitch If you plan on using this Flow as your workout, we recommend doing it in this order: 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 3-4 sets. If you are unfamiliar with any of the movements, go to the Tutorial 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, alternating between sides for your determined workout duration. *Since this week’s Flow is shorter, you may want to play with tempos. Try speeding the Flow up, then slowing it down. Just remember, we can only go as fast as we can control! 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 AnimalFlow.com 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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Flow with Kathy #7 (Beginner) ( 0:02:50)
video 0:02:50
This beginner level Flow is great for one of your first flows. It utilizes Jumping Underswitch; Side Kickthrough; Underswitch; Scorpion Reach; Jumping Underswitch; and Crab Reach. It can be performed in a small space. Master Instructor Kathy Donatto demonstrates the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for this video would be: Set Crab Right Leg Jumping Underswitch to Left Leg Side Kickthrough Left Leg Underswitch to Scorpion Reach Left Leg Underswitch to Side Kickthrough Left Leg Jumping Underswitch to Left Arm Crab Reach Return to Crab If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Sascha #1 (Beginner) ( 0:03:00)
video 0:03:00
This beginner level Flow utilizes three different Scorpion variations: the Scorpion Reach, Full Scorpion and Scorpion Switch. This is an excellent Flow for opening your hips and shoulders. It can be performed in any size space. Master Instructor Sascha Mueller demonstrates the Flow, and then calls it out for you to follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is as follows: Set Crab Right leg Underswitch to Scorpion Reach Right leg Underswitch Left leg Underswitch to Scorpion Reach Left leg Underswitch Right leg Full Scorpion Left leg Full scorpion Right leg Underswitch Right leg Scorpion Switch Left leg Underswitch Left leg Scorpion Switch If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Flow with Sascha #2 (Beginner) ( 0:02:14)
video 0:02:14
This beginner level Flow utilizes the Front Step, Side Kickthrough, and Front Kickthrough. It also includes a fun transition that you'll enjoy playing with! It can be performed in any size space. Master Instructor Sascha Mueller demonstrate the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Out for the Flow is: Set Loaded Beast Right leg Front Step Into Right leg Side Kickthrough Jump to Left leg Front Kickthrough Pop back to Loaded Beast If you plan on using this Flow as your workout, we recommend doing it in this order: 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 3-4 sets. If you are unfamiliar with any of the movements, go to the Tutorial 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, alternating between sides for your determined workout duration. *Since this week’s Flow is more of a practice drill, you may want to play with tempos. Try speeding the Flow up, then slowing it down. Just remember, we can only go as fast as we can control! 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 AnimalFlow.com 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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Flow with Sascha #7 (Beginner to Intermediate) ( 0:03:00)
video 0:03:00
This beginner to intermediate level Flow includes a unique combination: the Underswitch to Ape Reach. It also includes the Crocodile Roll; Reaching Underswitch; and Ape Reach. It can be performed in any size space. Master Instructor Sascha Mueller demonstrates the Flow and then calls it out so you can follow along through 4 rounds. Be sure to warm up with your Wrist Mobility movements, and check out the Tutorials section if you need help with any of the movements. The Call Our for this Flow would be: Set Crab Right Leg Underswitch to Ape Reach Open Left Leg Reaching Underswitch to Left Side Crocodile Roll to Left Leg Underswitch to Ape Right Leg Reaching Underswitch If you plan on using this Flow as your workout, we recommend doing it in this order: 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, alternating between sides for your determined workout duration. *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 AnimalFlow.com 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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Just getting started with Animal Flow? Try these Classes and Flows first! We call this "My First Week" but the truth is you can take as long as you want to make your way through these. These options are great for people with little to no prior experience.
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Try this free sample Flow series, including three Tutorials and a Flow that incorporates those three movements.
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