Basics of The Ido Portal Training Method

Ido Portal


Ido Portal

{Photo Credit:}

Ido Portal Method training is taking off like rocket and growing in popularity every single day.  There’s no shortage of Ido Portal movement videos on YouTube and commentary from bloggers and podcasters regarding his views on the health and wellness industry.

[I do not speak for Ido Portal in any way.  Ido is a man with his own original thoughts and ideas.  Anything I write or discuss on this blog is my interpretation of information he’s published on his social media page, his old blog, Youtube interviews and various other sources.]

My background…

I have a deep background in strength and conditioning.  It’s traditional in every sense of the word.  Probably too traditional in fact.  It’s taken years to drop my guard on these traditional ways and open up to other movement training philosophies.  Old habits truly die hard.  

Very quickly, I realized Ido Portal Method was a different approach to fitness.

Ido Portal Method wasn’t pigeon-holed to doing things one way.  It was like an open platform of movement, capable of changing shape and direction, always seeking a higher standard.

The information I was taking in was unlike anything I’d seen before. 

Since my initial exposure, I’ve begun the process of digesting and translating Ido’s information.  This article represents some of that digestion and translation. 

The shift in my movement I.Q. has been profound, despite not committing 100% to his programming.  I’ve integrated many of Ido Portal style “beginner” movement drills into my own workouts with great success.  

I’ve also played around with my own variations of locomotion patterns…IMG_4167 

It’s been humbling, frustrating and exciting to explore new realms of movement.

Here’s my interpretation of the “movement culture”.

Ido Portal Training Methodology…

If you’re looking to get the summarized view (“movement” is a hard topic to summarize) of what drives Ido Portal’s movement methodology, it’s generally accepted to resemble something like the following:

Isolation—>  Integration—> Improvisation

Step 1:  Isolation

Step 2:  Integration

Step 3: Improvisation

However, of what I currently comprehend about Ido’s training philosophies, the transition from isolation to integration to improvisation serves as the fundamental backbone of the movement system.

It’s a higher standard and a logical progression.  

Here are some details on each phase…


In the Ido Portal Method, Isolation based movement is essential to forward progress.  

Strength is a prerequisite.  You must continually work to become stronger.

Ido Portal Method Isolation = movement patterns.

Movement patterns include variations of:  squats, deadlifts, vertical pulling and pressing, horizontal pulling and pressing, glute-ham raises, rotational exercises, core training, olympic lifting, stabilization drills, kettlebells work, etc… all fall into the Isolation column.

Most of you will be familiar with these exercises.  

There’s also a heavy emphasis on effectiveness of high tension bodyweight-based strength training exercises in the Ido Portal exercise catalog.  

Body levers, hanging and climbing, dips, muscle ups, parallette work such as L-Sits, and Tuck Planches, single leg squats, single arm pressing, handstand push-ups and various locomotion patterns (crawling, rolling, etc.)

Mixing traditional strength training with body-weight based (think gymnastics-like) exercise is a potent combination.  Both are time-tested, proven strength building strategies essential to developing a body capable of transitioning to next level movement training.  

One is not superior to the other, they both have valuable application in a workout regimen.

Increasing one’s athletic capacities with Isolation style training is the path to being able to piece together movement sequences, and eventually improvised movement flow. 

Fitness is evolving quickly.  Today’s baseline movement standards and practices are much higher than they were even 2 or 3 years ago.  

Taboo training methods such as rope climbing, moving odd-objects, locomotion, spinal waves and bodyweight-based training are now in the spotlight.  

Multi-planar strength and movement freedom.

The lightbulb moment and humbling part for me was realizing that the lowest rung of Ido’s movement classification system is what are commonly viewed as the highest rung of the ladder for most anyone else.  HIGHER STANDARDS! 

There’s a realm of physical training that exists beyond fixating on sets, reps, weight lifted, and racing the clock to set new P.R.’s.  

Handstands, leg-less rope climbing, ground-based movement flow training packed with locomotion patterns and bodyweight movement patterns are here.  Our bodies are designed to move freely.   


Ido Portal Method combines the best of many movement disciplines.


Integration is the point where movement sentences are formed from the words (isolation).  

A squat, is no longer just a squat.  A squat fuses itself into a seamless flow with another movement pattern, no gaps between the two.  Through progression, more and more movement patterns are strung together.  A series of movement patterns formulating a “sentence” of movement.  

Sidenote:  Many will notice a heavy Capoeira influence in Ido’s teachings.

Here is a great video example of what I’m referring to:

I might sound like a psychotic fan, but this stuff is a revolutionary paradigm shift in fitness.  Something I believe the world will slowly beginning warm up to.

Nike has…

Ido Portal Nike

Ido often refers to himself as a “mover”, thus the name of his crazy expensive yet popular and consistently sold out training camps, “MovementX”.

It’s been said a picture is worth a thousand words, maybe this video is worth a million.  Another example of integration…

Integration builds on the physical preparation from isolation training.  

Pre-planned movement sequences make up part of the Integration phase.  This is similar to a dancer demonstrating a choreographed routine.  Just because the routine has been practiced for months doesn’t make it any easier to execute.  

I’ve watched the “Locomotion Research” video 50+ times, it’s mesmerizing watching someone move like water.  The movement sequences demonstrated in the video are deceptively difficult.  

Ground based locomotion is a multi-planar movement requiring a level of body awareness, joint range of motion and on again/off again body tension most people rarely practice.  A lot of it is quadrupedal, performed with hand and feet in contact with the floor. 

Just your body and an open space.

Many people are quickly humbled by the amount of mobility, stability, and strength needed to complete the locomotion patterns.  You need them all, sometimes just 1 or 2 and sometimes all of them at once.  

Ground based movement work is easily the most effective new training methods I’ve brought into my personal movement practice.

The reconnection I’ve felt with movement has been tremendous.  I’m so much stronger (and confident) in a wide spectrum of movements and body positions.  


Ido has commented on numerous podcasts that improvised movement represents the highest form of human movement.  I couldn’t agree more.

Dominating isolation exercises makes the transition to integration significantly easier.  

With consistent practice of Isolation and Integration, one will arrive at the final progression of Ido’s movement philosophy… improvisation.

World-class gymnasts (pound for pound the strongest people on the planet) are rarely expressing improvised movement.  Competition routines are all pre-planned, practiced and choreographed prior.  

Improvisation is the combination of isolation and integration.  You’re essentially making it up as you go, or “flowing”.  Though it will likely take years of dedicated practice, improvised movement flows are achievable.  

This is where progression becomes important.  

Flowing like Ido Portal doesn’t happen overnight.  This isn’t to say significant progress won’t be made, but like anything worthwhile, practice is king.  Gains may come fast, than slow, than fast, than halted, etc.   

I’ll spend less time describing the Improvisation phase of the Ido Portal Method because most folks need to focus on nailing down the elements of Isolation and Integration for a long, long time.  

In interviews, Ido has mentioned several times he thinks there is a dimension to be explored beyond Improvisation.  Where do we go after improvisation?  Ido wasn’t quite sure, but the feeling is that something else exists.

Levitation? 🙂

Isolation and Integration Progress

The Ido Portal Method represents an incredible shift with how we view and define fitness.  

Humans are made to move (climb, run, jump, roll, carry, etc) and I think there is an emerging sector of people who want to experience the thrill of moving in this way.  

It’s important to clarify that traditional physical fitness modalities aren’t obsolete.  Nor should they be.  

A person must spend a great deal of time gaining ground in the Isolation phase,  grooving technique, building strength, improving joint control throughout a range of motion.  

Hammering away on the basics (Isolation exercises, squats, pulling, etc) is fundamental to progress.  Further down in this article I’ve shared two training programs that will bring a person very close the foundational work needed to progress through the Ido Portal Method.  

At the end of the day, a stronger, more stable, more mobile, more resilient body makes for a more useful human.  A life lived through movement can be an exhilarating life.  


Several years ago, I started looking for alternatives to the Ido Portal Method strictly because nothing was being offered through Ido’s web store link.  It seemed like there were plans to create a product but it never came to be.  

Here are the two I found:d

Details about both…

Animal Flow: Isolation, Integration, and Improvisation

Screen Shot 2017-06-02 at 6.43.52 AM

Animal Flow is a ground-based bodyweight training system that closely parallels a lot of the locomotion patterns and flow work found in Ido Portal Method.   

Locomotion consists mainly of quadrupedal ground-based exercises like crawling (Lizard Crawl, etc), switches, transitions, etc.  

Integrating flow work Animal Flow into my own workout regimen has been a changer.  

Flow training broke the monotony of traditional lifting and brought me back to natural movement, free of equipment, just me, my thoughts, my bodyweight and the floor.  It restored the creative side of moving.       

The value of Animal Flow are the progressions. 

It doesn’t if you’re a novice or advanced, Animal Flow provides exercise progressions for all movement levels, all of the way up to movement mastery.    

Animal Flow’s introduction to ground based movement begins with pre-planned movement sequences (Isolation and Integration).  

Crawling patterns, switches and transitions are all worked in isolation first, then integrated into flowing sequences, and later fused into improvised flows.  

Ground based conditioning is amazing for re-connecting with natural movement.  Quadrupedal movement patterns are well known for this, both in the rehabilitation and performance enhancement settings. 

Similar to Ido Portal Method, Animal Flow integrates movement methodology from many different disciplines (parkour, capoeira, yoga, gymnastics, etc) to create a hybrid system of movement.  

The tempo of exercises and workouts can be manipulated to elicit a cardio-strength training effect or a dynamic yoga-like experience.

I’ve played around with many tempos, variations, progressions and even brought Animal Flow based exercises into work capacity circuits for conditioning.   

My Experience with Animal Flow

I stumbled onto Animal Flow not long after finding The Ido Portal Method.  At the time, I wanted to know what was beyond lift weights, adding weight, etc.  

Ground-based conditioning, free of equipment, leveraging bodyweight control looked refreshing, functional, restorative and performance based.

Mike Fitch (creator) also peaked my interest as his movement capacity is world-class.  

Over the past few years, I’ve cherry-picked basic exercises and movement sequences from Animal Flow and worked them hard.  Exercises like Beast, Crab, and Scorpions are now a part of every workout.

The first few sessions sucked.  I sucked.  I felt uncoordinated and frustrated with the fluidity of my movement. 

Notably, my spine was super stiff from years of “bracing”, “rigid neutral spine”, stability training, etc.  Spine mobility is improving daily.  It’s amazing how quickly the body adapts to consistent practice. 

It’s freeing to move around an open space for 20-30 minutes, varying the movement patterns, sequences and tempo.  

This article explains how I’ve introduced Animal Flow into my workouts.

Learn more about Animal Flow here.

Bodyweight Athlete:  Essential Movement Patterns for Strength

Screen Shot 2017-12-11 at 6.12.15 AM

Strength is the foundation of movement and control over one’s bodyweight.

Folks who are interested in Ido Portal Method have to place a focus on building strength, which is why I saw so much value in the Bodyweight Athlete curriculum.

Becoming a better mover is heavily influenced by improving strength.

Bodyweight Athlete is a bodyweight based training system designed to improve strength in many of the most important movement patterns. 

Which movement patterns?

Horizontal pushing, horizontal pulling, vertical pushing, single leg squats and progressive core training.

Pinnacle movement patterns featured:

  • Muscle Ups
  • Handstand Push Ups
  • Single Arm Push Ups
  • Single Arm Body Rows
  • Pistol Squats
  • Handstands
  • L-Sits
  • Human Flags (aka: body levers)
  • Back Levers

This list of movements are foundational elements that have great transfer into ground flow training and eventually, Improvised work.  

Earning higher level movement requires an constant pursuit of strength in basic bodyweight movement patterns.  Pressing, pulling, squatting, core strength and stability, etc.  Single arm and single leg work.  

Once I realized how potent effective bodyweight training is, it completely shifted my thought process on how to build strength.  

The workout design, exercise progressions and step-by-step tutorials make Bodyweight Athlete a great bodyweight-based program.    


Bodyweight control… “self-dominance” starts with a focus on building strength.

The human body is adaptation machine.  The fact is you may struggle with many of these bodyweight movements early on.  In the beginning, only eccentric single arm push ups might manageable.  With consistent practice you’ll find yourself performing full range single arm push ups.  

Same goes for lower body and core drills.  The human body is an adaptation machine if you keep introducing progressive stress.  

Proper progression, consistent practice and willingness to put forth effort.  

Strength (like many athletic qualities) is built with…

  • Smart exercise progression.
  • Progressive overload.
  • Progressive exercise complexity and volume.

Smart progressions are extremely powerful.  Combining smart exercise progressions with simple accessory work like mobility, stability and flexibility training… strength gains can be made safely and quickly.  

Improving the basics of Isolation is often the missing link.  

Gaining strength in isolated chunks is essential to improving movement capacity.  

Global Bodyweight Training’s “Bodyweight Athlete” is a fantastic program to leverage the potency of bodyweight-based movement pattern development.


Closing thoughts… 

Find a program and follow the details.  When movements, reps, sets, flows start to feel easy, move on to the next progression.  Celebrate your progress but don’t stay too long.  Set your sights on the next  challenge

Don’t be afraid to film yourself.  Take before and after videos to see the progress.  There are few things more motivating than to to see your movement (and your body) change.  It’s a highly personal experience and very rewarding.  You put in the work and you receive the reward.  

Speed bumps and stalls in progress are temporary, especially when following an effective training template. 

There will be days and weeks where you feel like you’re not gaining any ground on your goals.  These are the moments are when you strap in and train harder/smarter, with increased focus and intent.  Discipline.  

Above all else, keep moving and moving often.  Your movement capacity will expand to the degree you’re willing to move it.  Keep moving and your body will make you better at movement.  

On the flip side, your body will do the exact opposite if you don’t move.  You become an expert at not moving as the tissue lock up.  

Choose movement. 

Cheers to you.   


If you’ve enjoyed the material here, make sure you check out other M(eaux)tion content:


Cheers to the Basics of The Ido Portal Training Method…




Build a Home Gym? Yes, You Should.

home gym, Motion

Before you read this, please know I am a HUGE advocate for moving workouts into the home setting.  

Cutting the cord on a big box gym membership is a little like cutting the cord on cable television.  I’ve done both so I’ve got some experience here.  Change is hard.  Sounds dumb but when I cut cable television for good, I had a few weeks of not knowing what the hell to do with myself at night.  

It was purely conditioning and habit driving these feelings.  

But eventually, I adapted and transitioned my time to more productive activities.  Of course economical streaming subscriptions also helped fill the void (Netflix, Hulu, Prime Video, etc). 

Anyways, there’s some initial hesitation, weighing, back and forth, and although it sounds kind of funny… anxiety involved with cancelling a gym membership (or cable television).

“What will I do without my gym membership?”

Step one is to ask yourself if you’re actually using your gym membership.  If you are, how many days a week are you going?  Are you getting results from that money and time investment?  

These are simple questions.  Are you going to the gym enough to make the cost of keeping the membership worth while?

A lot of people go to the gym with intentions of losing weight, building strength, getting healthy, yet have very little if anything to show for it.  

No offense to these folks, but there’s a lot of people that fall into this category.  Gyms love them because not achieving results (aka:  spinning tires in the mud) is great for ensuring a steady revenue stream.  The anxiety is too high to cancel the membership.  So, you pay every month.  

If you do go to the gym and you enjoy it, KEEP YOUR MEMBERSHIP.

The goal of this article isn’t to project a rigid stance on big box gyms and paint them as being a bad place.  

My goal is to shed light on the effectiveness of working out at home and let you know it’s more than doable, it’s becoming the new standard.  Lots of people aren’t aware of this.  #themoreyouknow

A lot of folks use gyms as a social hang out just as people get memberships at the local country club to hang out with their buddies.  

Well built gyms often offer amenities to families (pools, child care, classes, etc).  So for these folks, spending the money might be well worth it.  

Mom and Dad can get some exercise in while the kids play in the pool with licensed gym staff.  


… cancelling your gym membership will free up funds, time and hopefully bring some excitement back to your workouts.  

The biggest benefit (in my opinion) of moving workouts to a home gym set up is the freeing up of TIME.  

When I was younger I had a much harder time understanding the value of my time on this earth.  My perception was that I had all the time in the world.  Wrong.  

Fast forward several birthdays later, I feel much differently.  I have a desire to own as much of my time as possible.  Life’s too short.

Google “Memento Mori Chart” and fill one of those out if you really want the realities on the shortness of life.  

Balancing family, career and finding time for recreation can eat up most of the time in a day.  

Working out at a membership based brick and mortar gym certainly has it’s advantages, but it also has limitations which often go overlooked.


#1  Paying for something you don’t use.

A gym membership going unused or not being used on a regular basis is a waste of money.  

#2  Time.  

How much is your time worth?  

Time is our most precious commodity, and we can never get time back.  Drive time to and from, changing clothes time, waiting for equipment time, workout time, shower time, etc.  Big box gyms are a TIME SUCK. 

#3  Safe equipment.  

Most gyms still refuse to offer fitness equipment considered to be “taboo” or “dangerous” because it’s a liability for injury.  

So, the average big box gym is littered with fixed range of motion (aka:  artificial and unnatural range of motion cardio and resistance machines)

There’s a reason most people despise exercise…  because spending hours on these machines is uneventful and completely against human nature.  We were force fed the concept of exercising on fixed machines back in the 1960’s and 1970’s and somehow the concept survived to 2018.  

Those feelings of boredom while “ellipticalling” are real… and more importantly they are NOT WRONG.  Your body craves robust movement, exploration, change of direction, challenge.  

It took 8+ years for most gyms to offer kettlebells to clients for fear of throwing them through mirrors, dropping them on toes, or blowing out backs from poor technique.  All reasonable concerns.

To be blunt, if your gym isn’t offering and promoting alternative modalities of building fitness such as kettlebells, you’re missing out.

#4  Personal training is expensive

God bless personal trainers and their ongoing commitment to educating the public on the benefits of exercise.  

But personal training is expensive.

Personal training is expensive regardless if you’re training 1-on-1, semi private or in a group setting.  At $5, $10 or in some areas $70-$80 per session you could pivot and transition those dollars into one of many online training programs (probably starting with bodyweight based training like yoga or calisthenics) and gradually purchase some home equipment.

Start with a simple pair of dumbbells or kettlebells, maybe a suspension trainer.  These are three of the most versatile pieces of gym equipment on the market.  

Yes, I know barbell training is amazing.  But even in the year 2018, barbells freak a lot of people out.  I don’t know if their is data on this, but it’s anecdotal fact for me in conversations with people.  

So, do your homework on dumbbells, kettlebells or a suspension trainer.  

For the cost of one month of gym membership, you can buy one or possibly two pieces of equipment.  A kettlebell is a one-time purchase.  That kettlebell will outlast your life. 

The gym membership model succeeds and relies on signing up customers who don’t set foot in the door.  

I didn’t make this up.  

Listen, if I owned a gym I wouldn’t want all of my members to workout daily and tear up my expensive equipment.  

It would be a hassle and lost dollars for me to constantly fix broken down cardio machines, reface beat up barbells and weight plates, patch holes in benches, etc.  

No, no… if I owned a gym, give me your money and stay at home.  

Here are some great articles regarding gym memberships:

A snippet from the last NPR article:

“Joining a gym is an interesting form of what behavioral economists call pre-commitment,” says Kevin Volpp, director of the Center for Health Incentives and Behavioral Economics at the Wharton School. Volpp says we actually like the idea of being locked into a gym contract … at first, anyway. “They’re picturing the ‘new me’ who’s actually going to go to the gym three times a week and become a physical fitness machine.” We convince ourselves that since we have committed to putting down money for a year, we will make ourselves go to the gym. And then, of course, we don’t.

Working out at home is not for everyone. 

“Wait, I thought you just told me that…”

I did.

Before you cancel your gym membership, it’s important to understand your habits and personality.  

Cancelling a gym membership with intentions of working out at home, but never actually getting the home workout habit to stick is not good.  It’s a step in the wrong direction.

If you were exercising twice a week at a gym, but now exercising ZERO times per week after making the transition, this is not a good scenario.

While taking workouts into the home setting is loaded with advantages, a lot of people may find it difficult to stick to a workout regimen at home.

I’ve found that inability to make the home workout habit stick are pretty similar to the reasons a lot of people shouldn’t have a home-based career.  

The comfortable environment of the home setting can kill off motivation for physical exertion and breed complacency.  

The temptation to do anything but be productive and get work done is too great.

Before cancelling a gym membership, test the waters by bringing 1 or 2 workouts into the home.  Keep it simple.  Work some bodyweight sessions, play around with the space you’ve got and get acclimated.   

No equipment means no workout!

Survey says:  Wrong.  

A common perception is that quality exercise cannot happen without the presence of fancy fitness machines.  

Heavenly Father… what are you supposed to do without any fitness equipment?!

I can see how a person would have this opinion, I really can. But the reality is you DON’T KNOW WHAT YOU DON’T KNOW.  

If you have these feelings, you’ve got to explore your options.   

Here are some ideas for you… 

Yoga, Animal Flow, KinStretch, gymnastics and calisthenics and resistance training are all INCREDIBLE forms of movement that can provide far more benefit for your body (looks, feel and performance) than any machine ever will.  

Listen, exercise machines have their place, but moving your body in a natural environment should be a primary goal.  Your body and the ground.  Start there.

What about walking?  

Walking, time and time again has proven to be potent form of daily activity.  Start with 10 minutes per day, every single day.  See what happens.  

The Economics of Building a Home Gym

Before buying home gym equipment there are two important points to consider:

  1. Quality gym equipment often isn’t cheap at time of purchase.  The upfront cost of purchasing the equipment will likely exceed what you were paying per month at your gym.  However, shift your attention to the long-term value instead of the short-term.  Most quality gym equipment should last you lifetime versus paying for monthly gym memberships.
  2. What’s the cost of not exercising across the long-term?  This question can be hard to wrap one’s head around, but seriously, in 10, 20, 30 years, what will be the cost you pay for not taking care of yourself physically when you had the chance.  

A badass home gym could be built by shifting spending habits for 6-8 months.  

Many people won’t buy gym equipment for the home because they don’t know how to use it.  In 1996, this was a valid concern, but not in 2017.  This little thing called the internet has created massive opportunities to learn basic technique of physical conditioning, all the way to movement mastery.  

Fitness is now digital.  The information is distributed through video, audio and the written word, there is education that appeals to all forms of learning.  A lot of it is given away for free.

Everything a person could want to know about fitness is on the internet.  

If you’re one of those anti-internet people… please stop.  Yes, the internet has some crap floating around but so does society.  

Take ownership, research, experiment, explore, refine, get curious, learn.  

I want this article to open your eyes to a different perspective on working out, where you do it, how you do it and a alternative view to transitioning your health regimen back to home base.  

Even if you don’t make the switch, it’s important to have the information.

Please let me comments or questions.

Check out some of these other topics of I’ve explored on the blog…  

All center around workout programs, workouts, exercises or equipment fully compatible with the home gym setting.


For now… cheers to you and building a home gym.




Workout Finisher: Kettlebell Swings and Burpees


Workout finishers (also known as metabolic finishers or conditioning finishers) are a short burst series of exercises at the end of a workout designed to complement strength based training.  

A workout finisher can be a single exercise, like a burpee, or a series of exercises strung together (squat, push up, pull up, etc).  Finishers typically take 1-10 minutes to complete, and can be organized into intervals or metabolic resistance training (think thrusters).  

A tough finisher will burn extra calories, boost cardio and work capacity while increasing the fat burning potential of the days workout.  

These days, I mainly string together several different exercises, using a variety of movement patterns and equipment.  From time to time, I’ll schedule a single exercise finisher, but it’s rare.  Burpees are a great exercise to use if you’re only going to do choose one.

Mixing Kettlebell Swings and Burpees

This post is all about one of the toughest workout finishers…

The word “burpee” makes me cringe. Burpees are a brutally effective exercise and I rarely program burpees into my own training simply because they are hard.

I shouldn’t admit that.

Burpees jack up your heart rate fast.  Few other bodyweight exercises compare to burpees for total body conditioning.  Burpees, though simplistic, are extremely functional.  Transitioning up from a low ground position to a standing position happens in sports all of time.  Maybe not for high reps like we program in a workout, but it happens.  

How do you make the burpee experience harder? Add in some kettlebell swings. 

This kettlebell swing and burpee workout finisher is brutal.  Back when my equipment arsenal consisted of 3 kettlebells, I gave the kettlebell swing/burpee finisher a go.

The combination fit the equipment and space I had available perfectly.   

I stopped twice on my first attempt. Not for extended periods, but long enough to consider throwing in the towel.  It’s hard to remember my finishing time, but I think it was less than 8 minutes.

I do remember the fatigue however, it was hard to gather myself.  I ate a pile of food that night and the following morning and the afterburn effect was potent.  

So I share this workout finisher with you. Keep it in your back pocket on the days where you’ve completed your skill work and strength training and still high on motivation.

Equipment needed… 

You’ll need one kettlebell and some space to for burpees. Ideally the burpees will include a squat jump each time (aka: full burpees), so take into account overhead clearance. Choose a kettlebell you can swing for 15-20 repetitions comfortably. It will be sub-maximal weight for the swings.

I recommend most males to swing a 24kg or a 28kg kettlebell and females to swing a 20kg or a 24 kg kettlebell.

Of course, you can swing whatever size kettlebell you want, the recommendations are just generalized suggestions.  A heavier or lighter kettlebell may be chosen based on your fitness level and experience with swings under extreme fatigue.

By design, this workout finisher has 100 kettlebell swings and 55 burpees.


10 KB Swings + 1 Burpee
10 KB Swings + 2 Burpees
10 KB Swings + 3 Burpees
10 KB Swings + 4 Burpees
10 KB Swings + 5 Burpees
10 KB Swings + 6 Burpees
10 KB Swings + 7 Burpees
10 KB Swings + 8 Burpees
10 KB Swings + 9 Burpees
10 KB Swings + 10 Burpees

The kettlebell swing reps remain fixed at 10, while the burpees increase by 1 rep each round. When you finish the 10th burpee on the last round, you’re done.

When you’re doing this workout finisher, it’s easy to lose track of what round you’re on.  I’ve performed several rounds twice by mistake.

Modification and Variations

Decrease Difficulty

There are a ton of options to reduce the stress of this workout finisher, here some examples:

Decrease kettlebell swings to 5 reps each round
Swing lighter kettlebell (keep reps at 10)
Burpee with no jump (removing the jump makes burpees easier)
Burpee with no push up and no jump (again, much easier)

Don’t forget… take rest if you need it.  Resting is a simple way to decrease the difficulty of this workout finisher.  The goal should be to push through each round without rest, but if you need it and technique depends on it, take it.

Increase Difficulty

Careful here.  Having completed this workout finisher periodically over the years, I know how brutal it can be.

Before trying to make this harder, set a target finish time finish of 6 minutes or less. Anything over 6 minutes and there is no reason to make it harder.  You’ve got progress to make before increasing the difficulty.

If you finish in less than 6 minutes, consider sizing up the weight of the kettlebell or adding an extra round where you’ll complete 11 burpees in the final effort.

I don’t foresee a lot of people needing more intensity, but there are always options to do so.

Variations to the original…

Smaller Cycles w/ rest periods

Keep kettlebell swings at 10 reps but stop at 5 reps of burpees.

Round 1:  10 Kettlebell Swings + 1 Burpee

Round 2:  10 Kettlebell Swings + 2 Burpees

Round 3:  10 Kettlebell Swings + 3 Burpees

Round 4:  10 Kettlebell Swings + 4 Burpees

Round 5:  10 Kettlebell Swings + 5 Burpees

Above is an example of one round.  

Rest for 90sec-120sec after this round before starting the next round.  Complete anywhere from 2-5 rounds total.  This decrease the working time in half and give you a chance to rest before going again.  

Break up the Burpees into separate movements

Instead of performing a full burpee with a push up and squat jump, break it up.  Now you’ll be performing like so:

Round 1:  10 Kettlebell Swings + 1 Push Ups + 1 Squats
Round 2:  10 Kettlebell Swings + 2 Push Ups + 2 Squats
Round 3:  10 Kettlebell Swings + 3 Push Ups + 3 Squats

And so on…

Flip-Flop Swing and Burpee Reps

Switch around the kettlebell swing and burpee reps.  

Round 1:  1 Kettlebell Swing + 10 Burpees
Round 2:  2 Kettlebell Swings + 10 Burpees
Round 3:  3 Kettlebell Swings + 10 Burpees

And so on…


The afterburn effect of this workout finisher is HUGE.  If you’re pushing your boundaries, you’ll feel it for hours post-workout.  Personally, I like to position something like this after a strength training session where I know the next day is a rest day.  

Workout finishers are great for adding in a little work capacity and increasing the fat loss potential of a workout.  

Give this a try and let me know how you did. 




The Many Ways to Use Animal Flow in Workouts

Animal Flow, bodyweight training, Motion


“Hmmm… Animal Flow looks a bit moving yoga. Then again, it also looks a bit like Capoeira. Well, maybe not. Maybe it looks like gymnastics. Yes, definitely gymnastics. Wait… there’s another yoga exercise, now it looks like yoga again.”

These are exact thoughts I had watching Mike Fitch demonstrating a movement flow several years ago.

Watching Mike flow seamlessly around the empty room captivated me. Even to the untrained eye, it’s unmistakable when you see someone who has complete dominance (aka control) over their body. When you see it, you know it.

I crashed head first into Ido Portal Method and Animal Flow at about the same time. Which makes sense now since they are both rooted deeply in bodyweight based movement. 

At the time, Ido Portal was growing at breakneck speed, but he had not (and still hasn’t) packaged his movement system into a product. Animal Flow did have a product, which it has now updated into Animal Flow 2.0.

Crawling patterns and primal movement were gaining traction as validated tactics to reset one’s body, improve strength, stability, core integration, body controls, yadda yadda yadda. In reflection, it makes sense Animal Flow caught my eye because Traveling Forms (Ape, Beast, Crab) are crawling locomotion patterns. For branding purposes, Animal Flow refers to these three basic forms as “animal-like” exercises which they are, but they are also crawling patterns.

Piggybacking the opening paragraph of this blog post, the most important point I could make about integrating Animal Flow into your workouts is this: Shape, mold and make it function any way that suits you.

Animal Flow is a hybrid training system constructed from many other movement disciplines, therefore it can serve you any way you need it to.

Cardio conditioning? Move fast, aggressive, lots of transitions, soft but quick floor contacts.

Recovery? Full range of motion, move slow, controlled, breathe deep, hold positions, find the stretch.

Pre-Workout Warm Up? Move through a full range of motion, activate hard at end range looking for expanded range, build the tempo up from slow to fast.

Animal Flow as the workout? Leverage lots of different tempos, explore many positions, make shapes, breathe, bring the heart rate up, lower it back down, improvise, etc.

Ground-based movement can serve an infinite number of purposes. How do you want it to serve your needs? That’s what I’d like you to keep in mind as you read through the rest of this article.

The purpose of this article is two-fold:

1) Share Animal Flow movement tactics with people who aren’t currently familiar.

2) Expand the application of Animal Flow exercises.

In we go…

I won’t pretend like it was love at first sight.

It took me a while to jump into Animal Flow. I was already working yoga steadily on non-workout days. Days when my body needed a rest but craved a sweat, range of motion, slow tempo and breath work. You know, the calming effect yoga is famous for.

Once I finally committed to mixing in Traveling Forms more seriously, I could immediately feel the difference. I felt more connected from my top half through my core to my bottom half. Shoulders opened up and felt more stable. General body awareness in space and control improved also. 

Stepping away from lifting is a major reason my body “opened up” and felt more fluid and connected. Pressing pause on lifting for several days if not several weeks (even months) is something that changed my entire perspective on daily physical activity. I recommend anyone who’s been a die-hard lifter to remove yourself from weight training for an extended period of time. Don’t stop exercising during this time, rather, seek out alternatives.

Animal Flow is a perfect place to start and explore.

Using Animal Flow exercises for Pre-Workout Warm-Up

Initially, I started by using Traveling Forms during my warm-up. Here is how I structured everything…

Pre-Workout Warm-Up (15-20 minutes)
Foam Roll + Thoracic Mobility Peanut Drills
Dynamic Stretching
Activation (using mini bands, wall slides, etc)
Animal Flow Traveling Forms (and maybe some jump rope)
The Workout

Yes, I still foam roll.  

After working through more traditional strength and conditioning stretches, activation and mobility, I’d start crawling for 3-8 minutes, sometimes followed by jumping rope, sometimes not.

In the beginning, 3 minutes of crawling patterns seemed daunting. After a month or so, I was crawling without rest for 8-10 minutes. Challenging? Hell yes, but the body acclimates quickly with consistent practice.

This pre-workout routine provided enough time to explore each of the three Traveling Forms in isolation. Isolating new exercises has always been my strategy. Isolating an exercise allows me to focus on the mechanics of the movement. 


Favoritism and familiarity lead me to practice Beast and Crab first. Beast is a prone crawling pattern (chest to the floor) and Crab is a supine crawling pattern (chest to the ceiling). Beast and Crab are essentially opposites, and therefore complement each other very well. The difference in body position changes the stress on the core and arms, front, back, and side of the body. Each movement also challenges active mobility differently.

Currently, my home gym allows for 12 feet of crawling in any one direction. Working with my training space, I would crawl 12 feet forward, reverse it and crawl 12 feet back. The first couple of workouts I programmed low volume and a much slower tempo crawl.

Beast – Crawl down and back 5 times (120 ft of crawling)
Crab – Crawl down and back 5 times (120 ft of crawling)

Start Workout.

From here, I ramped it up pretty quickly. I get antsy.

Combine Beast and Crab together, crawling down and back 6 times each without rest. This will take about 5-6 minutes to complete with a steady tempo.

Once I started to explore and understand Animal Flow Switches, I integrated them into my little Beast/Crab crawling medley…

Forward Beast + Under-Switch + Reverse Crab

Forward Crab + Under-Switch + Reverse Beast

Start Workout.

Rinse and repeat for time. This combination is simple and effective. Crawl down forward, switch, come back in reverse.

Next, I played around with longer duration for each Traveling Form, ramping it up to 1-minute per exercise before switching to the next…

Cycle 1-Minute per exercise of:
1-minute Beast
1-minute Crab
1-minute Beast
1-minute Crab

Start Workout.

… And so on.

I recommend working these patterns for as long as you like. Don’t overthink it. The risk of overdoing crawling is almost non-existent. Of course, if your plan is resistance training afterward, leave something in the tank for the training session.

Eventually, I introduced Lateral Traveling Ape to the pre-workout routine. Lateral Traveling Ape was my first real exposure to side-to-side locomotion. I struggled. What my mind’s eye thought I was doing was not what the playback on my iPhone camera showed. My technique was brutal. But the pattern was completely foreign.

I practiced Lateral Traveling Ape more incrementally than Beast or Crab, starting with two reps in one direction, two reps back to where I started. Rest and repeat. A smooth flowing Lateral Traveling Ape did not come easily for me.

Fast forward to current day, I’ll rip out pre-workout Traveling Forms almost in any structure I like. Lately, a medley I’ve been enjoying has been:

Cycle 8 minutes of:
Lateral Traveling Ape 16 ft
Beast Crawl 16 ft
Crab Crawl 16 ft

Start Workout.

Cycle through each of the 3 Traveling Forms for 8 minutes without rest. You’ll never feel more ready for a workout as you will after this effective little medley.

The badass thing about Animal Flow exercises is that your body will learn the mechanics quickly with diligent practice. Lateral Traveling Ape went from being an exercise I avoided to one of my favorites.

Personally, I think there are a lot of people dabbling with crawling patterns, which is great, but not including enough volume to see desired results. I’m not implying you’ve got crawl for a .5 mile every workout, but if you really want to get benefit from crawling patterns, play around with increasing the volume (without bending on technique).

A Tool for Recovery…

I love many aspects of yoga and typically feel great afterward, but I don’t always enjoy how stationary yoga is. Yoga sessions can feel rather restricting. Stay on the mat, you must never part with your mat.

Animal Flow takes features of yoga and transforms it into a dynamic practice. Essentially, you can move around the room until you’re ready to hold a pose or position.

Transitioning into an animal-like crawl to relocate or continue switching body positions to find the next hold.

Combining movement with elements of yoga creates a comprehensive training session pack with benefits from each.  Here is a simple recovery workout…

Lateral Traveling Ape x10 yards
Beast Crawl x10 yards
Downward Dog x 5 long breaths
Reverse Beast x10 yards
Downward Dog x 5 long breaths
Crab Crawl x 10 yards
Table-Top x 5 long breaths
Reverse Crab Crawl x10 yards
Crab with Reach x3 each side
*** Repeat the cycle for time or rounds***

This simple recovery workout seamlessly fuses yoga with Animal Flow. I’ve worked sequences like this for 20-30 minutes and felt absolutely fantastic afterward.

Or, give this more comprehensive recovery session a try, which includes drills from Kinstretch and Animal Flow.

Start with some basic Kinstretch drills to nourish the joints, finishing with some dynamic Animal Flow exercises to further open up and re-educate the body to cross-crawling patterns, reaching and positional switches.

Hip CAR’s x5 each leg
Spinal CAR’s x3
Shoulder CAR’s x5 each arm

… Followed by…

Animal Flow:
Beast Crawl x 10 yards
Reverse Beast Crawl x 10 yards
Crab Crawl x 10 yards
Reverse Crab Crawl x 10 yards
Lateral Traveling Ape x 10 yards
Crab with Reach x 5 each side
Slow Under-Switch x 5 each side
Scorpion Switch x 3 each
Slow Side Kick-Throughs x 3 each side
*** Repeat for 3-4 rounds ***

*** Sidenote: If you aren’t familiar with Kinstretch, check it out. It will change your life.

This will take 30 minutes of your time (or less). Move slowly through each of these exercises in descending order (top to bottom). Breathe deep with control, owning each movement.

This workout has a boatload of natural joint mobility and muscle activation work in it. Crab with Reach alone is a million dollar movement. If you’re activating extending the hips and reaching hard in the high position of each Scorpion Switch, there is likely to be some soreness the next day.

A gentle recovery workout like this helps to open up the joints, turn on important muscles, challenge multi-planar core stability and while getting a sweat without the beaten down feeling.

It might seem off-topic to list sweating as a benefit of a recovery workout, but considering the skin is the largest organ of the human body and sweating helps eliminate toxins from the body, support proper immune function and fight out toxin-related diseases.

Animal Flow and Kettlebells for Cardio

Virtually any exercise or series of exercises can be adjusted to create a cardio training effect.

Limiting rest, increasing the tempo and exercise complexity are all fantastic ways to further tax the cardiovascular system.

The recipe is simple: global bodyweight movements recruit more muscles plus higher intensity tempo with little or no rest in between elevates heart rate and respiration. Across time and with enough intensity, the body will head straight into oxygen debt. Huffing and puffing begin.

Ground-based movements are a total body experience. Combining various Traveling Forms (ape, beast, crab, lizard crawl variations, etc) and Switches creates a potent multi-planar training effect. 

Kick-Throughs are an excellent ground-based cardio exercise. Kick-Throughs, similar to any other Animal Flow exercise, can be scaled to suit any skill or fitness level. The explosive nature of faster tempo Kick-Through’s makes them ideal for cardio.

There are two primary variations: Forward and Side Kick-Throughs.

Many people will find Side Kick-Throughs to be a great entry into higher tempo ground-based movement.

Side Kick-Throughs how-to:
• Start in the quadruped position (static Beast), hands and feet on the floor, knees hovering an inch above the floor.
• Lift and slide one leg underneath your body as you pivot on the supporting foot.
• Reach with the sliding leg and open up the chest.
• Return to the quadruped position and perform the same action on the opposite side.

Gradually increase the speed of the kick-through to the point where technique remains intact but on the verge of “out of control”. 15-20 repetitions per side of Side Kick-Throughs will get the heart rate going. Another measurement of work is time. Anywhere from 30-45 seconds of exertion is a great place to start.

Kick-Throughs pair very well with kettlebells, as you’ll see below.

Select two kettlebell exercises and one variation of kick-throughs. Here are two great examples.

Workout A
Kettlebell Swings x8-10
Side Kick-Throughs x8 each side
Kettlebell Overhead Press x8 each arm
*Repeat for 6-8 rounds, rest for 45-70 seconds between each round.


Workout B
Kettlebell Gorilla Row x8 each arm
Forward Kick-Throughs x5 each side
Kettlebell Deadlift x10
*Repeat for 6-8 rounds, rest for 45-70 seconds between each round.


Mix and Match: Alternate Workout A and Workout B
Round 1: Workout A
Rest 60 seconds
Round 2: Workout B
Rest 60 seconds
Round 3: Workout A
Rest 60 seconds
Round 4: Workout B
*** Repeat for 8 rounds ***

Each round you’re performing 3 completely different exercises, using the same tool (kettlebells). If you’re tight on space, limited on equipment or looking to keep training simple and effective, this is a fantastic option.

Improvised Workouts Ground Based Conditioning Plus Animal Flow…

This is my favorite part of this article.

Animal Flow is a flexible movement discipline that can serve as little or big of a role in your training as you need to. In this section, I’ll talk about using Animal Flow as the workout, not just part of the workout.

Practicing many of the Animal Flow elements in isolation leads to stringing together longer pre-planned sequences, which eventually leads to the total improvisation of a workout or freestyle. This is the “flow” part of Animal Flow.

Flowing between various exercises for several minutes changed the game for me. It’s liberating to move around an open space without having a plan, just an understanding of knowing you can move in and out of many different positions, making shapes, increasing tempo, slowing tempo, etc. You’re in control of the session, your mind-body connection is communicating the way it was designed.

Very poetic.

Improvised flow is the highest form of training. It’s essentially movement play and exploration. I touched on this in my popular Ido Portal Method post.

I have no recommendations for improvised workouts, as they are improvised.  You make it up as you go.  Take what you know about Animal Flow: locomotion patterns, switches, transitions, etc… and build a sequence.  

There is no wrong way to flow, just start moving.  

Workouts like this can last as long as you’d like. I’ve improvised for 20-30 minutes, increasing the speed of movement sporadically throughout the session but constantly moving and changing positions.

Closing Personal Commentary…

Equipment free, ground-based conditioning has expanded my conditioning in incredible ways. I am a huge advocate of rowing ergs, airbikes, skiergs and the like, but conditioning on an open floor is entirely different than machine-based conditioning.

I’m not anti-machine.

I still use my Assault Bike and Concept2 Rowing Erg 2-3 times per week. Not for extended periods, but long enough to matter.

Taking a break from machine-based cardio will make you realize how mindless it is. I’m not saying it’s easy. It’s difficult but mindless. The gears and levers of a cardio machine move through a fixed pattern/range of motion. How hard you push yourself on the machine is entirely up to you. It’s a mind game. It’s willpower.

The amount of energy required to crawl, bend, twist, lunge, reach, roll, sprawl, rotate, squat, press around an open floor intensely for an extended period of time is mind-blowing.  Especially if you are new to it.

—>  More details about Animal Flow 2.0





Benefits of Animal Flow| Traveling Forms

Animal Flow, Motion

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Animal Flow is an innovative, gap bridging movement system built around fundamental bodyweight exercise, organized in a readymade package.  

The movement system is comprised of a wide range of exercise progressions to get a beginner flowing in their first workout, leading up to advanced movement mastery.

Animal Flow exercises and workouts are designed to help people improve strength, flexibility, body control and coordination.

At the end of the day, Animal Flow is a playful expression of what your body can do.

The most impressive aspect of Animal Flow is how well the movements and transitions fit together to create an artistic, fluid practice. 

For many reading this, starting up with Animal Flow may serve as a long overdue body reboot. The movements will ignite a re-discovery of what your body is capable of doing when it’s just you and some empty space on the floor.

The brilliance of Animal Flow is that it’s a melting pot of movement disciplines.  Instead of being locked into one movement discipline, Animal Flow draws the best from several practices like yoga, martial arts, parkour, break dancing, and gymnastics to name a few.

Training concepts taught in Animal Flow have become increasingly important as we learn more about modern-day physical activity, expanding movement capacity and improving movement I.Q.

Natural ground-based movement is as functional as it gets. The shift away from sets, reps and weight lifted represents the evolved, expanded idea of what it means to be “fit”.

Traveling Forms make up 1 of 6 components in the Animal Flow training system. 

What are Traveling Forms?

From the Animal Flow website:
“Traveling Forms are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast, and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.”

Each of these moving forms has an emphasis on contralateral movement, which means the movement occurs across the body’s midline. For example, during Beast and Crab, the opposite hand and foot are going to move together. Contralateral movements are great for building body awareness and coordination.

Ape, Beast, and Crab are the “big three” Traveling Forms. These three exercises can be categorized as ground-based locomotion patterns. Locomotion, in laymen’s terms, means moving from one place to another. Walking, skipping, running, pushing a heavy sled, farmer walks are all variations of locomotion.

Traveling Forms are mainly performed in the quadrupedal position, with hands and feet interacting with the floor to create movement from one place to another.

Benefits of Animal Flow Traveling Forms?

Humans are bipedal creatures. We move most efficiently using our legs, placing one foot in front of the other to get where we need to go.

Practicing locomotion patterns with the body and head in unique positions other than upright walking position (head on shoulders, eyes forward, arms hanging at the sides, etc) challenges the body to re-orient itself to those uncommon positions.

Quadrupedal, animal-like movement patterns expand our movement capacities, making our body a more complete piece of machinery.

Sure, one could argue that life happens on two-feet and that’s partially true.

However, starting right now, pay close attention to how often you aren’t on two-feet. It’s a lot more frequent than you realize. Playing with your kids on the floor, reaching for an object under the couch or rolling out of bed are all simple examples of activities that happens in positions other than standing or walking.

One simple reason to supplement a training regimen with Animal Flow is to make life’s known and unknown tasks that much easier. A great goal of any fitness program should be to create a higher level of efficiency across a broader range of positions, whatever those positions may be.

Screen Shot 2017-11-13 at 7.41.50 PM

Practicing quadrupedal locomotion patterns doesn’t mean you have to stop being a bipedal creature and begin moving on all fours at work or around the house. Maybe you will, but I highly doubt it.

Traveling Forms articulate joints that rarely see any range of motion most days.  They also stimulate the provide a gentle loading for the upper extremities and demand the core musculature sort out new stimuli (cross-crawling)

Many people rehabilitating from nagging chronic dysfunction or acute trauma are often prescribed basic rolling and crawling patterns to re-establish movement integrity.

Other benefits of Animal Flow:

  • Establish neuromuscular links throughout the kinetic exercise chain.
  • Movements are multi-planar, preparing the body for different planes of motion.
    • Up and down
    • Side to Side
    • Transverse (rotational)
  • Flexibility through movement and the opening of fascial lines and slings.
  • Full articulation of joints to reinforce mobility.
  • Reconnecting the brain-body activity with contra-lateral movements.
  • Exposure of asymmetries and energy leaks as you move closer to the ground (versus standing).

Here’s another great reason to implement Animal Flow style drills… They aren’t boring.

Does this look boring?  

Yes, some might say it’s superficial to start a new exercise venture solely because it’s new and exciting, but we shouldn’t act like it’s a bad thing. If you’ve been going through the motions or near giving up on working out because you’re bored to tears, it’s absolutely worth exploring new training methods to re-ignite feelings of excitement.

Or, maybe your gut’s telling you there must be something other than counting sets, reps and chasing numbers in the gym. Trust your gut, it’s accurate. Traveling Forms satisfy the free movement craving quickly, which is often a much-needed breath of fresh air and departure from the traditional.

Let’s take look at each of the three basic forms taught in Animal Flow…


Of the three foundational Animal Flow Traveling Forms, it’s likely Ape will be the most challenge technique-wise. Timing, force absorption, core compression, and flexibility are all important to a smooth Ape.  

Traveling Ape Variations:
– Forward Ape
– Reverse Ape
– Lateral Ape


Screen Shot 2017-11-13 at 6.50.24 PM

Cross-crawling patterns have long been hailed as a re-calibration activity for rehabilitation specialists. But you don’t have to suffer an injury to reap the benefits of crawling. Beast, is an ideal crawling exercise for anyone and everyone. Beast is fantastic as a warm-up or as part of the workout. Traveling Forms like Beast are important for reinforcing and building reflexive strength along with connecting the left side of the brain with the right side.

Small space? No worries.

Beast is an adaptable exercise to fit the space you are training in. In my basement, I’ve got no more than 10 feet in any one direction. I make it work by perfectly by making more trips. Reverse Beast is a challenging variation because the eyes aren’t seeing where the feet are being placed, it’s all by feel.   

For people that find themselves traveling a lot, stuck in hotel rooms, Beast is PERFECT. If you’ve got 8-10 feet of space, Beast is in your wheelhouse.

Beast can be modified to suit a wide variety of training stimuli and goals. Ramp up the tempo for cardio, slow it down for movement control and an emphasis on core and joint stability.

I suggest practicing Beast crawling slow and controlled establish a familiarization with technique. But once you’re acclimated to the demands of Beast, ramp up the intensity to initiate a more potent cardio conditioning effect.

Traveling Beast Variations:
– Forward Beast
– Reverse Beast
– Lateral Beast


Screen Shot 2017-11-13 at 6.41.04 PM
The opposite of Beast is Crab, literally. Crab positions the front of the body toward the ceiling with arms supporting behind the back and inches in front of the glutes. Each hand placement is performed without sight and many will find out how good their shoulder extension is. Crawling in a modified supine position engages the backside muscles of the legs along with loading the shoulders in a unique extended position.

Crab is a unique exercise because of the way it engages the lats, traps and external shoulder rotators, opens up the anterior chain while simultaneously activating the posterior chain.
Of the three basic Traveling Forms, Crab is the most difficult to modify for higher intensity work. The mechanics of crawling fast in a modified supine position is not ideal. However, Crab serves a valuable purpose inside of Animal Flow, especially with flow workouts.

Traveling Crab variations:
– Forward Crab
– Reverse Crab
– Lateral Crab

Workout applications for Traveling Forms

Traveling Form exercises can be used as warm-up drills, recovery from the previous day’s training stress, included into a workout circuit or practiced inside of a flow for long durations. Because we are dealing with natural bodyweight movement you can practice these anytime. Warm or cold, go for it. Practice means progress and if you stick with it long enough, movement mastery.

Personally, I prefer to practice fewer skills in a “less but better” training format. Do fewer things but do them better. Early on, I practiced Ape, Beast, and Crab in isolation with extremely slow tempos to lock down motor control, a range of motion and timing.

Slowing down exercise tempo is a great way to reveal areas that need more attention, along with a simple assessment of ownership over the movement.

In isolation, I would work each basic form across 10-15 yards, mainly because that is the length of the space I had to work with. Many times I would slow the crawl to last 2-3 minutes across that distance. It’s brutally challenging and exhausting, yet great for building strength, stability, and endurance.

Traveling Forms can also be brilliant for improving cardio conditioning. Simply increase the tempo and intensity. Move faster. 

Take that slow Beast crawl I referred to earlier and speed it up. Don’t lose control of your technique or core. Aim for soft hand and foot contacts.

Change of direction, body position, loading the upper extremities, tension, crawling, sprawling will jack up your heart rate as fast as any other form of cardio. All without any equipment.

Expand Movement with Animal Flow

Currently, Animal Flow is now in version 2.0. The videos have been reshot, edited with a streaming format available. 

Animal Flow 2.0 includes 26 total exercises and 20 example flows.

The basic Traveling Forms we talked about in this article make up 3 out of those 26 exercises.

If you’ve been looking for the next realm of movement, Animal may be what you’ve been searching for.  I’ll continue to post updates over the coming months. 

I’ll continue to post updates over the coming months.  Exercise progressions, flows and other details about how I supplement Animal Flow into my own training.  

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F.M.L. Burpee Workouts| 200 Reps in 20 Minutes (or less)

Motion, Workouts

Some of the toughest workouts I’ve ever tested involve fewer exercises and the least amount of complexity.  

One might think it would be the other way around, but it hasn’t been my experience.  

Simple… and brutal.  

Yesterday’s workout involved only one exercise and a simple goal.

[If you’ve read other posts on this blog, I am rarely an advocate for extremely high volume training, much less sky-high volume using only one exercise.  Overdone, I feel it opens the door to unnecessary injuries while leaving out a lot of really great movements which creates a more integrated total body training session.]

Here’s the workout…

Workout Structure

Exercise:  Full Burpees

Repetitions:  200 

Time:  20-minute time limit



The guidelines for this workout is simple: each repetition must be a FULL BURPEE.  

What classifies as a full burpee?  

  1. Modified Squat
  2. Sprawl
  3. Push-Up (chest to floor)
  4. Jump Squat (aim for a consistent 8-12 inch of height per jump)
  5. Rinse and repeat…

Simple enough, right?

Full burpees.

Like any exercise, burpees have many variations.  So if you’re a gamer and want to take this workout for a test-drive but are inexperienced or not suited for full burpees, make sure you check out the alternatives to full burpees (which I will write about in another article).

There are plenty of burpee variations for EVERYONE.


200 burpees is A LOT of up and down, I am aware of this.  

However, this is the structure of the workout, so…

… get them done.  

200 burpees in 20 minutes assume a 10 burpee per minute pace.  Inside of this workout, you’ll find surges in energy where you may complete 20 reps in a row, followed by a measly 3-5 reps.  Reps are reps.  

If 200 reps are out of the question, adjust the rep/time structure.

Keep in mind, reps can be adjusted easily.  

If you must decrease the reps, I suggest staying firm with the intensity of the time limit.  You’ve got a have something to motivate you to keep a brisk pace.  

Here are some options:

  • 150 burpees in 15 minutes or less
  • 100 burpees in 10 minutes or less
  • 50 burpees in 5 minutes or less

Each of these alternatives demands a 10 burpee per minute pace, at the minimum.

Another motivating workout option is to select target reps and complete as fast as possible.  Record the time, as this sets the personal best for the next workout.  

Broken down further:

  • 1 burpee every 6 seconds or…
  • 10 repetitions per minute 

If you have no prior experience with higher volume burpee workouts, start with one of the alternatives above.  

The “50 burpees in 5 minutes or less” option is a nice workout finisher (post-resistance training).


Challenge yourself to finish as fast as possible.  

The relationship between the number of repetitions and the time with which I am asking you complete them is most of what makes this workout a beast.  

Don’t flirt with the time limit just because you have seconds to spare.  Attack it.  If you can finish in 15 minutes, do it.  

Advice:  Don’t “become a victim” to the fatigue.  This is different from “falling victim” to the fatigue.  “Becoming a victim” is essentially folding when times get tough.  And believe you me, if you’re pushing it, this workout is tough.  “Falling victim” is the moment when you know you’re cashed.  

This is a fine line and each of us will interpret this moment differently.

Most people have a hidden gear they can shift into to neutralize fatigue, whether they know it exists or not.    

Remain mentally aware.  Stay engaged with what your physical self and mental self is doing, because they influence each other greatly under physical stress.

Mentally, reject limiting thoughts.  

Fatigue gives people crazy thoughts during conditioning workouts.  Your thought pattern will attempt to negotiate more rest, maybe even trying to persuade you to quit.

Don’t.  Attack the workout.

That’s all folks…

If you’re up for it, leave me a comment and let me know how you did!





Interval Workout| Lizard Crawl + 500m Row

20 minute Workouts, Ido Portal, Workouts

Mixtaping different disciplines of fitness to create unique workouts is a hobby of mine lately.  

Yesterday, I found myself short on time.  I had roughly 20 minutes to make some workout magic happen.  Assessing the previous day’s workout, I decided on two modes of exercise:

  • The Lizard Crawl
  • Rowing

The goal:  total body training effect (in under 20 minutes)

Short burst workouts are a perfect solution to time-restricted days.  Days where I’m tight on time, but high on motivation.  “Short”… not be confused with “easy”.    

Generally, shortening a workout means the intensity gets cranked up to offset the decreased volume and duration.

Lizard Crawling is a locomotion pattern popularized by Ido Portal’s movement catalog.  


It involves crawling forward (or backward) in a low prone position, much lower than a traditional bear crawl.  The Lizard Crawl is a total-body exercise, well worth learning and working through the progressions.  

Most people will feel limited by their upper body strength when Lizard Crawling.  The strength needed in this particular range of motion may need some acclimation. 

That being said, there are plenty of Lizard Crawl variations to accommodate any skill level.

Here’s an example:

The Lizard Crawl, though graceful and rhythmic when performed by great movers, sucks the life out of you across even moderate distances.  It’s a very complex and demanding pattern.

Rowing, on the other hand, is, well, rowing.  

The rowing erg is beautiful in its simplicity,  yet brutal in its ability to break a person’s soul at higher intensities.  Though machine-based, rowing is one of those near total body activities that I cannot recommend enough. Rowing is primarily a posterior chain, upper body pull/lower body push action.

A quality rowing erg will cost you some cash, but across the long-term, it is well worth the investment.  

Turns out, the Lizard Crawl and rowing compliment each other perfectly.  

I’ve created workouts in the past using short distance Lizard Crawls and 250-meter row intervals, but never beyond that distance.  The 250-meter is a fantastic distance for an all out sprint.

Today I increased the challenge a bit, bumping the row up to 500-meters.

Here’s how the workout was structured…

Lizard Crawl for 20 yards


500 meter Row

  • Repeat for 6 rounds.  
  • Rest for 60-90 seconds in between each round.  

That’s it.  Two movements and roughly 18 minutes of time to work with.

Warm-up with something, anything.  A jump rope or some simple dynamic movements will work fine.  I do not advocate skipping warm-ups all of the time, this situation is unique, an outlier.

A cheetah doesn’t ask a Gazelle for a chance to warm-up before pursuing it for nearly a mile, it’s worth considering a human may not always have adequate time to warm-up.  

Many times, doing less things, but doing those things better makes for the best workouts.

Aesthetics and performance are built incrementally, piece by piece, workout by workout.   

Thoughts and Suggestions…

Find a pace on the rower a few levels below your personal best.  I aimed for a 1:35 min/sec pace for the 500-meter intervals, knowing that my best 500 meter was roughly 1:27 min/sec.

Why do this?  Because you will not be able to maintain a personal best pace for 500-meters across 6 rounds, with incomplete rest periods and lizard crawling before hopping on the rower.  Setting a challenging pace just below your best will get the training effect you’re after and allow room for progression in the future.

After standing up out of the rower, expect your heart rate to be sky-high.  60 seconds of rest will not feel long enough, and it shouldn’t.  It’s incomplete rest by design.  Use every second to collect yourself before the next round.  Walk around slowly, stay upright and slow your breathing.  

Keep in mind, a 500-meter row is not an easy distance to row on its own.  Adding pre-fatigue in the form of a Lizard Crawl will zap you.

When rest comes to an end, force yourself into the Lizard Crawl.  You’ll want to rest longer in later rounds but don’t.  Stay strict.  When rest is over, settle your breath and start crawling immediately.  

Anticipate the first few rounds of Lizard Crawling to feel great, followed by a steep drop off.  

If the full Lizard Crawl is too aggressive, scale it back.  Head over to my YouTube page and search “Lizard Crawl”.  You’ll find a bunch of different Lizard Crawl options I’ve played around with. 

Or, simply go with a crawling pattern in higher, more manageable body position, such as Beast (Animal Flow).  

If you found this post while surfing the inter-webs, thank you for stopping by.  

Do me a big favor and try this workout today, tomorrow or the next time you’re in a pinch for time.  


For more about Ido Portal and some his training methods, check out this post:


Cheers to you, 


Try These Push-Up Variations

Animal Flow, Bodyweight Workouts, Ido Portal

Push-ups are one of a handful of premiere bodyweight-based upper body exercises a person can do. 

Being that push-ups are one of the greatest bodyweight-based upper body resistance exercises a person can do, it’s important (as with any other exercise) to explore the progressions and variations within the push-up category.  

The push-up is a fundamental human movement pattern effective for building athletic performance and improving aesthetics.

Calisthenic exercise solutions are HOT right now, and for good reason.  

First, bodyweight-based training is FREE.  You spend zero dollars to do something highly beneficial for your body.  So, for anyone tight on cash, bodyweight training is your best friend.

Second, bodyweight training is a natural form of movement.  No, not “natural” like the organic potato chips you just bought, but natural because your body can become a tool for working out by leveraging different movements, angles, time, etc.  Yes, I understand life often demands that we be able to lift, carry and drag objects, but these situations represent a very small percentage of our existence.   

Third, basic calisthenic exercises are a logical starting point for anyone interested in movement/fitness/exercise and probably should be considered a prerequisite to all else.  It makes sense that a person should be able to handle their body weight with exercises like push-ups, squats, lunges, crawling and vertical pulling exercises pull-ups/chin-ups before external weight ever enters the equation.

Finally, at the bookends of life (babies and elderly) the ability to press oneself up from the floor (to do other things like crawl or walk, etc) helps us stay mobile and live life.  

Of course, we are not cavemen and cavewomen anymore, the conveniences of human evolution are all around us.  But, our bodies are wired for self-propelled movement.  Gaining mobility independence as a youngster is just as important as preserving mobility independence as we get older.  

Movement is freedom.

Traditional Push-Ups…

When someone says “push-ups”, a lot of people immediately picture a max set of pumping up and down.  And yeah, you’re right, these are definitely push-ups, but these are just one variation done in isolation, in one body position, to nausea.  

There’s absolutely nothing wrong with the traditional push-up, but you’re leaving out a lot of AWESOME variations if you stop exploring there.

It’s a reasonable thought that many people would find a renewed interest (and results) in controlled physical activity if they delved a bit deeper into the hundreds of different push-up variations that exist.  

The traditional push-up doesn’t (and shouldn’t) be the end of the road variation-wise, which is why I’ve had some serious motivation to share exercise variations lately.

That being said, pay your dues with traditional push-ups before departing for the “sexier” variations.  The basics are the fundamental pillars from which all other movement is built.  

The Often Forgotten “Secret”… 

There’s no special “secret” sauce in fitness, only what you know and what you don’t know.  

And you don’t know what you don’t know.  

If there is a “secret” to push-ups, it’s that they are often overlooked and forgotten during workout exercise selection.  Our eyes drift to objects of weight or other fancy gadgets instead of down at the floor where we can assume the position and start doing work in less than 2 seconds.  

It would seem that push-ups are perceived to be rudimentary, lacking effectiveness or “only for beginners”.

If you find yourself thinking about push-ups in this way, I once again encourage you to dig into this article (and future articles) to explore and try every variation I’m about to share.

I guarantee you’ll be humbled by the potency and cognitively stimulated during most of these variations.   

Adding weight to a push-up is a common strategy to improve upper body strength, and indirectly, improve core strength at the same time.

But what about pushing up in odd body positions?

Having fully adopted and integrated ground-based movements from both Ido Portal and Animal Flow, I’ve been exploring different variations of pressing up from the floor at known and unknown (improvised) times throughout a workout.

This post is all about some of the push-up variations I’ve been toying around with across the last 10-12 months.

Watch the video, read the short description then give it a try.

Explore what YOU can do.  

#1 Resistance Band Assisted One Arm Push-Ups

Resistance bands are a brilliant tool to make exercises like chin-ups/pull-ups, single leg squats or single arm push-ups more palatable.  The band reduces the amount of weight the working arm must move during the exercise, which is often enough to make the exercise manageable.  

I value eccentric-only variations, but there is so much value is being able to go through a full range of motion, with a little less weight.

#2 Lateral Push-Ups

Traditional push-ups are a great exercise and should be taken as daily medicine, but pressing up from a variety of positions will expand your body’s movement IQ. The traditional push-up is very linear and can become boring in time.

Lateral push-ups put your body in a squat position, which from the get-go is unique.  The “fall-out” requires rotation of the torso and soft hand placement.  

Lightly touch your nose to the floor, press back up into the start position.  Performed rhythmically and for long durations, lateral push-ups will tire you out.

Aim for 6-8 reps on each side, but don’t be scared to work these for even longer sets.

#3 Stationary Low Lateral Shifts 

The low lateral shift was my first personal experience with a hybrid push-up.  Hybrid, in the sense that there is no upward/downward motion, yet many of the same muscles involved in push-ups are being worked.

Considering most people find themselves weakest at the bottom of a push-up, this exercise will challenge you to the maximum since you’re hovering at that depth.

Cues:  Shift your body side to side without making ground contact, yet avoiding the imaginary “razor wire” above you.  If you’re familiar with “Archer Push-Ups”, you’ll notice the body position is similar.  The difference is you are not pressing in this low lateral shift, the tension is high and constant throughout the work set. 

Aim for 3 sets of 5-8 shifts side to side.

#4 Dynamic Low Lateral Shifts

I could have tagged this exercise as “Traveling Low Lateral Shifts”, but dynamic sounded more professional and the definition of dynamic fits perfectly:

– relating to forces producing motion.  Often contrasted with static.  

This exercise is a stationary low lateral shift but now you’re moving across space.  I would consider this an introductory exercise to Ido’s locomotion training, though still falling into the Isolation category.  

Cues:  Stay off the floor, but don’t rise too high.

Start slow, maybe traveling 5 yards down and back.  Work up from there, as far as you can handle.

#5 Beginner Lizard Crawl Push-Ups

Lizard Crawl push-ups are a great way to practice pressing in a non-traditional body position.  

The full Lizard Crawl is one of the best exercises I’ve added to my personal workouts in years.

Of all the exercises in this post, Lizard Crawl Push-Ups require the least amount of strength, which doesn’t mean they are easy peasy, but you’ll likely be able to work these for higher repetitions.  Anywhere from 10-15 repetitions per arm.

*** If you want a humbling experience, I do suggest you attempt a full Lizard Crawl to gain some perspective on how difficult the movement pattern is.  Normally I wouldn’t recommend this, but being a body weight crawling pattern performed 2-3 inches from the floor, I see no real danger in trying it.  You’re either going to have the strength, mobility, and coordination to do make it or you’re not.  

No equipment required…

With the exception of the resistance band for assistance on the one arm push-up variation, all of these exercises require no equipment.  

This gives you an opportunity to test these exercises in your next workout.  

If you travel frequently for work, congrats, you’ve got some new push-up variations to play around with your hotel room or the hotel gym.  

Don’t procrastinate, get after it.  

To learn more about Ido Portal and my interpretation of the Ido Portal Method, check out this post.


For now… cheers, 









Animal Flow Workouts for Beginners


The Animal Flow training system is proving to be a PERFECT mixture of ground-based movement, yoga and snippets of some of the things that Ido Portal is teaching inside of his training system, The Ido Portal Method.

Linear strength and conditioning exercises are still a very important part of my training regimen.  I’m hammering away on these every other day, definitely not letting go of that.

 That being said, mixing in some Animal Flow drills has increased my movement capacity quite a bit and helped a lot of my lifts.  

One the greatest results of working these Animal Flow drills is how quickly I’ve can gained confidence in body positions that were previously very unfamiliar to me.  

Most workouts lack twisting and rotational movements.  Mine certainly did.  

Rotational movements like Scorpions, Low Transitions, etc… have been very influential in building my ground movement skills (which still need a ton of refining).  

Below, are some examples of some simple beginner Animal Flow exercises and mini-workouts, which I also refer to as sequences.  

By Ido Portal Method standards, each of these are probably best categorized as Isolation.  

In other words, I am practicing Animal Flow movements in Isolation, removed from any kind of pre-programmed flow training, and definitely breaching the realm of Improvisation.   


I highly recommend exploring ground based bodyweight training.  If you’re worried that the movements don’t look like a tough enough workout, I will tell you flat out you’re mistaken.  

10-15 minutes of ground based movement training can leave you exhausted, particularly if you’re new to it and inefficient.  Soreness in the days after is to be expected.  Newbies to ground based movement training should consider implementing such training before more linear resistance training takes place, when the body is fresh.  

Training total body ground movements can improve all other areas of fitness.

If you want to learn more about Animal Flow, here’s a link to the official website.

Give these movement patterns and sequences a shot and let me know how you made out…





(Work)out| Lizard Crawl + Kettlebell Carries + Walking Lunges + Crab Walk

Motion, Workouts


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Lizard Crawl to Kettlebells


Fusing body weight locomotion movements with traditional strength and conditioning exercises can create a hybrid workout experience. can breathe new life into a stale training regimen.  

When training gets stale, mix it up to breathe new life into your regimen.  

Basic linear lifting can get extremely monotonous.  Instead of skipping the workout, toss in different exercises to give you new motivation.  

What exercises are you avoiding or leaving out of your program?  Everyone has some.  It is impossible to do it all, all of the time.  My YouTube channel has hundreds of exercise demos, only 4-10 exercises can make the cut for a workout on any given day.  That leaves hundreds more sitting on the sidelines.  

Many people forget about the value of carrying heavy objects.  Carry those objects in as many different positions as possible (overhead, at your side, chest height, bear hug, etc).  Do it all.  

Locomotion drills are also a relatively new platform for building fitness most people haven’t explored.   If you haven’t, you must.  

This training session includes both.  

Today’s workout includes the following exercises:

  • Lizard Crawling (“traveling forms” in Animal Flow)
  • Suitcase-style Kettlebell Carries 
  • Overhead Kettlebell Carries
  • Kettlebell Walking Lunges
  • Reverse Crab Walks (“traveling forms” in Animal Flow)

*** For all of the kettlebell exercises, feel free to use dumbbells instead.  Any object with a handle and some challenging weight will do.

What you’ll need:

  •  1 heavy kettlebell
  •  2 kettlebells of matching weight
  •  15 yards of walking space

The Structure of the Workout

  1.  Start by lizard crawling 15 yards the location of the kettlebells.
  2.  Clean the heavy kettlebell up to chest height and position overhead.  Walk down and back with the overhead carry.
  3.  Clean the same kettlebell overhead with the opposite arm.  Walk down and back with the overhead carry.
  4.  Suitcase carry the same heavy kettlebell down and back with both arms.
  5.  Pick up the matching kettlebells and lunge walk the same 15-yard distance, down and back.
  6. Reverse crab walk to the initial start position.
  7. Repeat the process, beginning with lizard crawling once again.

Workout Video Demo

Workout Notes

This workout can be executed for rounds or time, whichever you prefer.

If you were going to work this for rounds, I suggest starting with 3-4 rounds and crushing those rounds.  The idea is to work hard and work smart.  Working smart is awareness of fatigue and body position.  When your movement turns sloppy, you’re done.  

Of course, more rounds can be added if you can handle it.  

If you’re hammering this workout for 8-10 rounds, you need to increase the difficulty of all of the exercises.  Lizard crawl for 20-25 yards, increase the weight of all of the kettlebell carries and the walking lunges.  More is not always better.

If working for a target amount of time, I suggest capping this at 20 minutes.  The video demo above shows roughly 8 minutes worth of execution.  

Use the lizard crawl and overhead kettlebell carry as indicators of when you need intra-workout rest periods or when you need to pull the plug on the session altogether.  Don’t be afraid to rest.  There is zero shame in it.  Your body can only fight fatigue for so long before the movements get sloppy.  Take the rest, towel off, get back to work.  

The overhead carry is an amazing shoulder stability/vertical core exercise, but it is also an exercise that deserves respect.  DO NOT FORCE THE OVERHEAD CARRY FATIGUE IS EATING YOU UP AND TECHNIQUE IS DROWNING.  

This particular day, I worked this exact medley for 15 minutes, wiped down the sweat avalanche and transitioned into another medley of completely different exercises.  

Combining both medleys, I accumulated 30 minutes worth of continuous quality work.  

If you don’t have access to kettlebells, don’t worry about it.  Weight is weight.  Use dumbbells, a sandbag or any other tool that has a handle.  


Give this workout a shot and let me know how it went…