Flows: Intermediate Level

These intermediate level Flows incorporate movements that require more skill than the beginner levels. 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.

Contents

  • Flow with Mike #2 (Intermediate) ( 0:01:32)

    video 0:01:32

    This intermediate level flow utilizes the Reaching Underswitch, Jumping Underswitch, and Scorpion Sweep. It should be practiced in a larger space. Mike Fitch demonstrates the flow and then calls it out so you can follow along through 4 rounds. 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 #6 (Intermediate) ( 0:02:34)

    video 0:02:34

    This intermediate to advanced level Flow utilizes the Underswitch, Jumping Underswitch, Front Step, Crocodile Roll and Pop Out. It should be performed in a larger space. Mike Fitch demonstrates the flow and then calls it out through 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. 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 #10 (Intermediate) ( 0:06:12)

    video 0:06:12

    This intermediate level Flow utilizes the Underswitch Tap, Scorpion Switch, Roll Through to Crab, Underswitch to Loaded Beast, Wave Unload, Scorpion Reach, Front Step, Slide to Underswitch, Jumping Underswitch and Underswitch to Deep Ape. It can be performed in a fairly small space. Although this uses mostly Level 1 movement, it is considered intermediate because it includes some tricky transitions, as well as some opportunities for some flare and style. It is also a pretty long Flow! 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. 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 #14 (Intermediate) ( 0:05:12)

    video 0:05:12

    This intermediate level Flow is designed to challenge your ability to control your tempos, with cues on when to be explosive, when to slow down, and when to forcefully stop the movement in what we call an "energy break." The Flow contains the Beast Reach to Front Step, Underswitch, Jumping Front Kickthrough, Scorpion Switch, Jumping Underswitch to Crab Reach and Underswitch Tap to 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. 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 #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. Have a great week! 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. 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 Freyja #2 (Intermediate) ( 0:02:10)

    video 0:02:10

    This intermediate level Flow utilizes the Underswicth Tap, Full Scorpion, Roll Through, and Jumping Underswitch. It can be performed in any size space. Master Instructor Freyja Spence demonstrates the Flow, and then calls it out for you to follow along through 4 rounds. 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 Freyja #5 (Intermediate) ( 0:02:21)

    video 0:02:21

    This intermediate level Flow utilizes the Beast Reach, Scorpion Sweep, Reaching Underswitch, and Crab Reach. It should performed in a slightly larger space. Master Instructor Freyja Spence demonstrates the Flow and then calls it out through 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. 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 #7 (Intermediate) ( 0:02:24)

    video 0:02:24

    This intermediate level Flow utilizes the Beast Reach, Front Step Through, Full Scorpion, and Underswitch to Loaded Beast. 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. 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 Freyja #9 (Intermediate) ( 0:03:00)

    video 0:03:00

    This intermediate level Flow utilizes the Side Kickthrough, Jumping Front Kickthrough, Crocodile Roll, Full Scorpion and Beast Reach. This flow 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. 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 Rosh #4 (Intermediate) ( 0:02:48)

    video 0:02:48

    This intermediate level flow utilizes all of the Switches and Transitions from Level 1. It should be practiced in a larger space. Master Instructor Rosh Chopra 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. 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 #6 (Intermediate) ( 0:01:28)

    video 0:01:28

    This intermediate level Flow utilizes the Reaching Underswitch, Crocodile Roll, Full Scorpion, and Underswitch to Ape. It should be performed in a larger space. Master Instructor Rosh Chopra demonstrates the Flow and then calls it out for 4 rounds so that 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 Rosh #8 (Intermediate) ( 0:02:34)

    video 0:02:34

    This intermediate level Flow utilizes the Jumping Underswitch, Scorpion Switch, Crocodile Roll, Underswitch to Loaded Beast, Wave Unload, and Front Step Through. It should be performed in a larger space. Master Instructor Rosh Chopra 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. 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 #3 (Intermediate) ( 0:02:29)

    video 0:02:29

    This intermediate level Flow utilizes the Lateral Traveling Ape versions 1, 2 and 3, as well as the Reaching Underswitch. This should be performed in a larger space. Master Instructor Chris Flores demonstrates the Flow and then calls it out so you can follow along through 4 rounds. 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 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 Donatto demonstrates the Flow and then calls it out through 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. 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 #6 (Intermediate) ( 0:02:40)

    video 0:02:40

    This intermediate level Flow utilizes the Side Kickthrough, Jumping Side Kickthrough, Full Scorpion, Roll Through, and Underswitch Tap. We consider it intermediate level because it includes a Roll Through and some other complex transitions. It can be performed in a medium to larger size space. Master Instructor Kathy Donatto demonstrates the Flow and then calls it out so you can follow along through 4 rounds. 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 Sascha #4 (Intermediate) ( 0:03:27)

    video 0:03:27

    This intermediate level Flow utilizes Lateral Traveling Ape Version 1, Lateral Traveling Version Ape 3, Reaching Underswitch Tap, Full Scorpion, Roll Through to Deep Ape, and Rotating Ape. It can be performed in a medium to larger sized space. Master Instructor Sascha Mueller demonstrates the Flow and then calls it out through 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. 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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