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Get Started with Animal Flow

Updated: Jun 10, 2022

Animal flow is an exercise routine. Aka, a workout. Aka! It's yoga but with more flow.

Animal Flow is a great workout if you're interested in training your body to be functional. It helps with building various types of strength and improving your coordination and balance. Animal flow doesn't use any equipment so it's a pretty cost-effective workout as well since you can do it anywhere.

Animal flow is a system for animal-style training and movement as you would find if you were watching animals in the street, in the wild. Animal Flow is included in the training that you would use to improve your animal-like power, animal-like grace, and human-like strength. Animal Flow is a series of movements following where the animal is going: through, underneath, and around objects.

These are not static movements or fixed ones but dynamic movements, empowering your body to be fluid and fast-moving.

This article teaches you what animal flow is, how it's used and who should do it.

Know more about how to be your FEARLESS self today.

Animal Flow is a ground-based movement, made fun, challenging, and effective. This system is designed to improve strength, power, flexibility, mobility, and coordination for all levels of fitness enthusiasts. Whether you want to work out on your own, train with a professional, or take part in group classes, Animal Flow has something for everybody!

Animal Flow includes a range of movements and combinations that are grouped into categories we call the “Six Components.” Each Component is designed to elicit specific results. The Six Components can be mixed and matched in many ways, allowing you to incorporate one, some, or all of them in your workouts.

These include:


Our activations are a way of "waking up" the body and encouraging it to communicate with itself. We also see the activations as a way to bring conscious awareness to your body and its interaction with the ground. The AF practice uses two activation positions, Beast and Crab, which are foundational forms in the overall program.


The goal of the FSSs is to encourage a combination of flexibility and stability (i.e. mobility) throughout the entire body, building "strength through motion." Each FSS begins in one of our animal base positions and moves through various end ranges of motion. These movements may be used as conditioning tools or integrated into Flows.


Traveling forms are our animal locomotive movements. They represent the way we mimic animals to improve the function of the "human animal." The basic traveling forms are known as the ABCs of animal movements: Ape, Beast, and Crab, along with their variations.


The S&Ts make up the bulk of the "flow" in the AF practice. These are dynamic movements that can be linked together to form endless combinations or can stand alone as a powerful exercise or drill. The four base S&T categories are Underswitch, Side Kick through, Scorpion, and Front Kick through.


Flows are pre-designed sequences where movements are linked together to create a continuous series of motions. Learning a Flow for the first time can be a workout in itself, as we recommend practicing each movement before putting them together into the Flow. Once you’ve learned a Flow, you can decide how you would like to use it as your complete workout or integrate it into your regular workout style. How you make the most of your Flow practice is truly up to you.


Wrist mobilizations are simple, yet effective movements used to prepare the hands and wrists for the challenges of Animal Flow. Healthy wrists are so important to the success of both novice and experienced flow-ists, that it's the first of six components that make up the AF system.

All You Need To Know About Animal Flow Workout

Imagine your body flowing from one posture to the other showcasing grace like a majestic tiger to energetic bending like the mighty ape. Taking social media by storm and making a big noise, Animal Flow Workout is everything else and ‘grammable! We spoke to an expert Aishwarya Ramesh, an expert Animal Flow trainer to get insights into this fast-trending workout. Here is all you need to know about this form of workout.

What Is Animal Flow Workout?

Created by Mike Fitch, it is a series of bodyweight exercises in a chain making a smooth flow. Inspired by Yoga and Capoeira. A beautifully weaved, structured, mind-body flow of movements in a loop depicting many moving animals such as crab, scorpion, cobra, etc.

What Is The A, B, C Of Animal Flow Workout?

The Ape, Beast, and Crab are styles that serve as the base forms for the workout. An Ape represents all the animals that are in a deep, flat-footed squat position. The Beast depicts all animals on their four limbs. The Crab showcases the only animal upside down, looking like a capital M from the side view. Integration of A, B, and C in many creative ways makes a flow.

What Are The Benefits Of Animal Flow Workout?

The exercise evokes physical and neurological responses to strengthen, and improve mobility, agility, flexibility, and toning. It enhances cardio conditioning by instigating rapid transitions. It can qualify as a pre-workout warm-up as the full range of movements like the Crab reach and open Ape activate the hard ends of the body and open up the body. The controlled transition helps you in breathing. The Scorpion is a safe stretch increasing hip and lower back mobility. It provides a ripple release of the lower body.

Who Can Practice Animal Flow Workout?

"You need to be a Yogi to do the Animal Flow workout'', "It is too expensive!" … NO, let's break the myth. Aishwarya Ramesh clarifies "Everyone who can perform daily activities normally can practice AF workout." It is highly efficient and needs zero investment as it is fully unassisted. The art of animal flow is accessible to everyone. While it may be an advancement for a few but a pleasant introduction to fitness for the newbies too! "Once you’re on the floor crawling, transitioning between locomotion exercises, you will know the difference between squatting up and down with weight on the bar and moving gracefully through space. It is humbling!” adds Aishwarya Ramesh, “Exploring bodyweight-oriented movement is a key to fitness puzzle further improving your movement, IQ, and well-functioning body."

How Animal Flow Is Beneficial For You?

  • Provides You with Functional Training

These movements are influenced by the animal kingdom. It isn't all about having fun, though; the serious part is that it allows you to participate in movement habits that you sometimes overlook as adults in a modern world. Unfortunately, several children are in this situation. Crawls, leaps, sprawls, and hops are all features of animal movements, indicating that we move as nature intended, in primitive, standard, and practical ways. Move as if you were an animal, and flow as if you were an animal.

  • Improves Mobility

Through versatility, animal movements are designed to increase the overall flexibility and range of motion. Any activity that requires squatting or crouching down into a crawl position, for example, helps to improve hip and lower body mobility. Pandiculation, rather than stretching, is a natural way for animals to preserve their youthful range of motion.

  • Builds Strength & Power

Many of these animal movements have one thing in common: they all need you to support your entire body weight, which is why they can be used to build strength. The Crab Walk, for example, improves core stability while also strengthening the elbows, abs, legs, and back. Try the Frog Jump exercise, which allows you to jump forward in a frog-like squatting position for added leg strength and explosive force.

Animal flow is an extremely effective workout regimen used to tone up and improve athletic abilities.

It's been scientifically proven to decrease the effects of aging and has quickly become one of the hottest workouts in America.

Animal Flow is a workout that will get your body guessing.

Animal Flow allows and promotes an unforced flow to your workout.

Animal flow is a fitness method that puts the body on a slow shift of progression. This enables people to break bad habits and creates new work ethics for them. It does this using the method of muscle confusion along with leg exercises, pushups, and core development.

Whether you’re an athlete, a fitness trainer, or just want to be in better shape, the animal flow has you covered.

What Are You Waiting For?

Animal flow could be the most incredible thing you can add to your warm-up and recovery days. In no time, you'll be better when sinking into deeper ranges of motion, and your lift numbers and overall athletic performance will improve as well.

Get more information with our offers and coaching and training services at Fearless Re’volution.

For more ways to live your best life plus all things fitness and wellness.

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