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Forget the weights: This 20-minute “animal flow” routine builds full-body functional strength using only your body weight.

Pabio November 22, 2024

Not long ago I tried a 30 Minute Animal Flow Workout it completely changed my attitude towards bodyweight training. Not only did it stretch and strengthen my entire body, leaving me feeling fantastic afterwards, but I also felt totally pumped up.

If you love calisthenics – a form of bodyweight training that involves building strength and mobility by moving functionally and learning to control your body weight – this 20-minute animal flow routine might be your new best friend . Moving in primitive ways is innate to us humans, but along the way we’ve somehow replaced natural, rhythmic movements with lifting heavy weights in the gym.

Want to channel your inner animal? Deploy one of the best yoga mats for home workouts and watch this video – all you need is your body weight.

Watch Charlie Follows’ 20-minute “animal flow” routine:

Charlie received almost half a million views with this routine alone. “Welcome to your 20-minute animal movement flow,” she says. “This sequence includes a full-body yoga stretch with primal movements to give you a dynamic and diverse practice.”

Described as an “energetic, fun practice that will have you spinning, jumping, and stretching all in one,” this animalistic flow routine is designed with fun in mind while building a stronger, more mobile body.

“Sometimes it can feel like a workout and other times it can be deeply relaxing and meditative. I hope you enjoy the mix of moves,” she adds.

20 minutes of animal movements | Full Body Stretch + Primary Movement – YouTube

Look on it

The routine is aimed at intermediate practitioners due to some trickier transitions, so it may be helpful to watch the video before trying it for yourself. If you are currently working out with an injury, are pre- or postnatal, or have an illness, first speak with a qualified healthcare professional about a new exercise program. Stop immediately if you experience pain or feel unwell.

What is animal flow?

Like all best calisthenics workoutsAnimal flow uses bodyweight movements connected in sequence or flow rather than sets and repetitions. It’s the perfect blend of strength and yoga. And the beauty of it is that all you need is your body and an exercise mat. These are the kind of routines I take with me when I go abroad and want to exercise without weights.

As described by Animal feedYou will engage in exploration, transitions and continuous movement activities inspired by animal poses to create “movement sequences”. Animal flow uses the “six components”:

Wrist mobilizations
Activations: prepare the muscles for movement
Form-Specific Stretches (FSS): Flexibility, Mobility, and Strength
Itinerant forms: movements of animal locomotives
Switches and transitions
Flows: exercises linked together.

Each component includes movements, stretches, or activation exercises, and once the foundation is laid, you can use the animal flow library and various transitions to create routines.

Verdict

This is the definition of functional training; it’s about improving the quality of your movements and the way you connect with your body. It teaches muscle strength, balance, control and coordination, but not in a “maximum” way – in a way that requires your muscles, large and small, to work together to engage in the movement.

Animal flow connects the body, breath and mind and combines mobility, flexibility, range of motion and proprioception to develop functional strength, power, stability and endurance. It’s a masterclass for learning how to properly engage the muscles (the activation component) and improve the mind-muscle connection.

You will engage in exploration activities, transitions and continuous movements inspired by animal poses.

This takes a lot more energy than you might expect, especially if you have limited flexibility and find yourself sitting for long periods during the day. And especially when controlling your movements usually means moving slower and for longer. Repeated regularly, you may even notice stronger core muscles as well as improvements in functional strength throughout your body.

This routine works well on its own, but it’s also a great way to mobilize joints and muscles before weightlifting and other workouts. Croissant mobility and flexibility over time, it also helps prevent injuries and improve posture, strengthening bones, joints and muscles through a combination of stretches and movements.

Best of all – in my opinion – is that research suggests that rhythmic movements (like animal flow) can be therapeutic for the autonomic nervous system. A study published by Frontiers found that cognitive function and working memory improved after meditative movement.

And Animal Flow also released a study in Quadruped Movement Training (QMT), which found better markers of functional movement, stabilization, range of motion, and flexibility when regularly engaging in these types of routines.

Mondor Festival

Mondor Festival

Forget the weights: This 20-minute “animal flow” routine builds full-body functional strength using only your body weight.

Pabio

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Forget the weights: This 20-minute “animal flow” routine builds full-body functional strength using only your body weight.

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