Home Gym Workouts! 31 Exercises to Stay Fit and Other Fitness Things

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Coronavirus is here, gyms are closing because they are a well-known cesspool for germs, and I just happen to be a home gym advocate.

This is a perfect storm.  

A match made in heaven to serve the good people of the planet earth little tidbit on how to workout at home.

You know what else is a match made in heaven?  Kettlebell swings and SkiErg.  

M(EAUX)TION specializes in teaching people how to transition exercise habits away from public gyms into the home setting.

I’m not trying to put any gyms out of business, because there’s enough pie to go around.

Statistically, we are as unhealthy as we’ve ever been, which is confusing because we’ve had access to better technology, effective transportation, and information indicating the importance of engaging in daily activity.  

Richard Simmons did a better job at getting people moving in the 80’s.

Not moving enough is destroying us, slowly.  

Anyways, I cancelled my gym membership 12+ years ago and haven’t looked back.  

Many others have done the same thing, taking back their time, saving money and building superior fitness.

Today, I provide strategies on how to go about select gym equipment, identify space and engage in quality home fitness (for the long-term) is my expertise and passion.

The exercise video below was created a while back with zero anticipation it would be shared as a home workout solution during a worldwide pandemic.

My YouTube channel has hundreds of videos just like it.

For as long as the Coronavirus keeps us quarantined and socially distanced from each other, I’ll be pumping out effective exercises, workouts, and links to other resources.  

(There are some incredible online fitness programs out there, created by relatively unknown brilliant people.)

Strength, mobility, cardio, movement flow, etc.  All of it matters and contributes to a well-rounded fitness regimen.  

Some of these ideas and methods you may recognize, others you won’t.

For instance, are you familiar with lizard crawling?

Most people aren’t yet it’s crazy good exercise.

The lizard crawl is an incredible locomotion pattern that blends strength, mobility and fluid movement.

Some days, I feel a solid dose of lizard crawling is superior to push-ups.

Totally unfair to push-ups to play favorites, but the lizard crawl will blast your chest, arms, and core in one shot.  Lots of boxes checked ✔️ .

How about ground-based conditioning?

My friends over at Vahva Fitness created an entire movement program called Movement 20XX focused on ground-based movement techniques.  

It’s great program designed for bodyweight only ground-based movement.  Perfect for home.  

Anyways… guess what?

You and I have nowhere to go for the next couple of weeks and my fingers are antsy to publish more home fitness content.

Now is the time to explore how incredibly effective and efficient home workouts can be.  Whether you’re training barebones minimalist or you’ve got some equipment to enhance the workouts, it doesn’t matter.  

We can work around any limitations and space constraints.  

You might be canceling your gym membership 😃

Let’s turn 🍋  into lemonade folks.  

My Two Cents on Coronavirus

Don’t be an idiot.  Is someone in your social circle or family noticeably acting like an idiot?  Tell them to get it together.

What classifies being an “idiot”?  Not following the basic directions of local and national government.

We need to take care of each other right now.

How do we do that?

First, take a deep breath, curb the panic, stop hoarding toilet paper, follow directions, limit contact with others, enjoy your family, do your part and let’s get back to normal living as quickly as possible.

 

Most of these exercises are bodyweight-based, so they are extremely accessible and green lighted for small spaces.

Stop thinking about what you can’t do, and switch into the opportunistic mode of thinking.

Get your daily dose of fitness in while Coronavirus has us stuck at home.

 

Hybrid SkiErg Training

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The number of exercise variations and hybrid circuits that can be performed using a SkiErg is relatively unknown.

Simple adjustments in body position, adding exercises or implementing other equipment to alter and amplify the training effect of the SkiErg are many.  You’re only limited by your creativity.    

Most SkiErg videos and articles are centered around “SkiErg how-to”  stroke technique and mechanics.  We need these videos, and there are some really informative instructional videos on YouTube.  

But for people wondering how they can expand there use of SkiErg, there are very few videos.  Not a lot of discussion on stroke variations, adding movement to strokes, combining exercises with SkiErg to create work circuits, or other creative applications for the cardio machine.  

This article is an introduction to a few of the variations I’ve played with and implemented successfully into my own workouts.  

Per usual, everything shared has been tested by me first.

Try Something Different, Avoid Boredom at All Costs

There are ZERO reasons to allow boredom to creep in and dissolve your workout regimen.

Fitness pro’s are willing to argue over nutrient transport and motor units recruitment during deadlifts, but few acknowledge how boredom is a very effective killer of exercise motivation.

Changing it up from time to time is important.  

 Adjustments and tweaks can always be made to create a new challenge and keep daily workouts fresh.  

I’m a big believer in gym discipline.  Show up and leverage basic fitness principles because they are powerful.  The fundamentals get results.

But…

… if you’re one bland workout away from throwing in the towel with your fitness, it’s time to switch it up.  

❤️ SkiErg

SkiErg workouts have never made me cringe the way other cardio machines do.  

Rowing?  Brutal.  Someone utters “2000m row for time” and I melt into the floor. Gross.

Airbike?  Meh.  Not as bad, but bad enough.  Higher intensity air bike training can be awful, especially when gunning for personal records on the 5-mile ride for time

For whatever reason, I’ve developed an affinity for tough workouts on the SkiErg.  

I’m always game for a quality SkiErg session.  Even the longer distances don’t give me the heebie-jeebies like the rower. 

Save the Legs!

SkiErg training is a leg sparing cardio activity.

The training stress is much different compared to rowing, biking or running.   

SkiErg is upper body dominant. 

While the arms pull on the handles, the trunk begins to flex slightly as the hips hinge and knees bend ever so slightly.  

This loosely describes traditional SkiErg stroke technique.

Reach and contract, pull and flex/hinge…. relax and return to the start.

Photos of a split squat variation… 

Strokes become rhythmic while the meters accumulate.  

SkiErg training is mostly (not always) performed in a vertical standing position. Training in a standing position with feet on the floor is a nice feature of SkiErg. 

I say “not always” because the SkiErg can be used in the seated or kneeling positions.  

These modified positio are great for adapted athletes or people with lower-body injuries.  

SkiErg Variations

Over the course of the last year, I’ve tested a wide scope of applications for SkiErg training.

  •  Short burst efforts integrated into hybrid circuits
  •  Long distances (2000m, 5000m, etc)
  •  Power training for shorter distances (100-200 meters)
  •  Multi-modal aerobic cardio training (bike, row, SkiErg)

What did I find?

It all works quite well.  

SkiErg is seamless to integrate into circuits because there’s zero set up to initiate the exertion.  

You don’t have to climb onto it or need to strap any body parts in, or mess around with seat heights, etc.  

Check out this little circuit:  Lizard Crawl + Kettlebell Swing + SkiErg circuit.

As you can see… pairing SkiErg with other exercises (bodyweight, kettlebells, barbell, etc) is a piece of cake, and challenging as hell.  This integration adds a whole new dynamic to basic gym equipment.    

Simply walk up to the machine, grab the handles and start pulling.  Make it purrrrrrr.   

Tiny adjustments to the traditional SkiErg stroke technique can change a lot about the training stimulus.  

Staggering the stance, turning the body to a 45-degree angle, jumping on each stroke all create a new training experience.  

Below are several different ways to shake up your next SkiErg session.  

Future articles will branch off to share more SkiErg variations I’ve found to be challenging and “fun”.  

The idea here is simple…  

TRY SOMETHING DIFFERENT. 

 

Foot Placement/Base of Support Variations

Shifting foot position can alter the base of support, which changes the training effect ever so slightly as the body makes on-the-go adjustments to remain in control and balanced during efforts.  The feet remain in a fixed position on the floor in all of these variations. 

Split Squat Double Arm Pull 

Technique cue: “kiss” the knee cap of the rear to the floor at the bottom of the split squat.

Leverage your body weight’s descent to the floor and pull HARD on the handles.  Generate power!

45 Degree Angle Stance + Double Arm Pull 

Rotate the lower body to a 45-degree angle to the SkiErg.  Turn the upper body to face the chest at the SkiErg.  

Training from this position will challenge the upper body/lower body separation and hammer the obliques.  Again, the obliques will take a serious beating here.   

 

Dynamic Variations

Now, we get the lower body moving.  

What was once upper body focused training, goes headfirst into the total body cardio realm.

Everchanging positions, twisting/turning, jumping and lateral bounding.  The lower body movement will vary, the upper body pulling action remains the same.  

Alternating Split Squat Jumps + Double Arm Pull

Adding split squat jumps to the double arm pull creates a total body training effect.  The split squat jump increases the fatigue factor 3x, versus normal technique.  Traditional SkiErg training is primarily upper-body focused, the split squat jump changes that.    

At the bottom of the split squat jump, “kiss” the knee cap to the floor. Soft and quiet landings.  Try and time the pull of the handles with the landing of the split squat, which will give you the best opportunity to create as much power on each stroke as possible. 

 

Rotational Squat Jumps + Double Arm Pull 

Squat, jump and rotate.  Find the floor, pull.  

Got it?

This SkiErg variation adds complexity to the effort.  

The key to having success with this exercise is planting the front foot on the floor in line (or as close to) with the tower of the SkiErg.  Doing so will create space for the handles to straddle the front leg and avoid any interference on the pull.

Adding Equipment

Sometimes, other gym tools can be used to add a new dynamic or challenge to a cardio experience.  With SkiErg, the hands are fixed to the handles, so the external loading will likely be hands-free.  Weight vests and resistance bands work really well here. 

Here is a badass resistance band variation worth trying out...

Stretch Band Resisted + Double Arm Pull 

The resistance band pulls the hips backward, making driving hips forward into extension a more difficult.    

The pull of the band will set your glutes on fire.  

Of all of the variations listed in this post, this is my favorite.  

Getting a little more action for the glutes and reinforcing aggressive hip extension is a fantastic addition to an already great cardio activity.  

 

SkiErg Hybrid Circuits

Whenever I feel my workouts getting a bit stale, I’ll mix 1-2 exercises with the SkiErg to create a hybrid circuit.  “Nano-Circuit” may be a more accurate description.

Kettlebell swings, clean and press, loaded lunges, goblet squats and lizard crawling all pair extremely well with the SkiErg and the transition between activities is painless.  

Generally, I keep the SkiErg distance consistent.  Each of the videos below shows a 100m effort on the SkiErg, short enough to really power up each stroke, but not so far to create fatigue too early in the workout.  

I recommend keeping the resistance exercise, locomotion pattern and SkiErg effort brief and intense.  Choose fewer reps for the non-SkiErg exercise… anywhere from 6-10 reps.  

Rest after achieving your target distance.  Execute for however many rounds you prefer.  

Steady, accumulated fatigue is the goal.  As the clock ticks, you’re going to get tired training using this format.  Don’t start out too aggressively and burn out in the first round.  

I value these workouts because almost all of the work is performed standing.  

Here are some examples:

Kettlebell Swings + SkiErg

Macebell 360’s + SkiErg

Lizard Crawl Flow + SkiErg

Ah, yeah, that’s enough for this post.  

Get into some of these variations and let me know how it went.  

I love hearing from everyone!

 

Cheers, 

Kyle 

FLOW| 4 Exercise Bodyweight Flow to Build the Hips, Shoulders and Spine

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Give your hips, shoulders, and spine some love with this bodyweight only combination.

This flow features 4 bodyweight exercises and is for EVERYONE.  

Each of these exercises can help to “unwind” folks who sit for long durations throughout the day. You know, that shoulders and head forward, spine rounded, hamstrings and butt smashed against the chair posture.  

The same posture that sucks the life out of many of us. 

Our bodies adapt to positions we spend time in the most, but I am telling you, spend some time working through basic flows like this one and you will be surprised at the difference it makes over time.

Here’s the flow…

Exercises featured:

  Table Top

  Table Top with Thoracic Rotation

  Crab Reach (from Animal Flow)

  High Bridge Rotation

*** Links to exercise demonstrations.

 

Reps/Sets Suggestions…

Start with 4-5 reps on each side.  Find a way to accumulate 3-5 sets per session, most days of the week.  It might sound like a lot, but we are talking about 5-7 minutes of movement.  

In a perfect world, you’d be able to work through this combination during designated workout time. 

However, despite what social media projects, nobody lives in a perfect world, so get it in when you can.  

This is a bodyweight-only flow combination, not incredibly demanding, but it does require some attention.  Practice quality to get quality.  Take pride in being detailed.  

Constant practice is key to learning new movements and refining the technique of those movements.

Personally, I prefer higher rep ranges. 

Go north of 10 reps on each side.  

I’m not afraid to turn on a good song and work combinations like this for the duration of the song, getting lost in the flow, turning attention inward to my breathing, relaxing the jaw, steadying the hands on the floor and shoulders as well.

Even after this combination becomes “easy”, I recommend revisiting it periodically to check in on each exercise and shape.

 

Exercise tips and commonalities…

  Drive the hips up toward the ceiling, squeezing your butt and rolling your pelvis toward your belly button.

  Maintain weight distribution on the midfoot/heel, pull the heels actively toward the hands, squeeze the thighs together (roughly 6-8 inch gap between)

  Keep the rib cage tucked.  

  Stay active with the shoulders vs. slumping, search for shoulder extension.  

  Allow the head and neck to relax and fall back in line with the spine.

–  Breathe.

  Return to the same starting position (butt swinging between the hands) before re-elevating the hips back into extension to complete the next exercise. 

*** If you’re able to flow through all 4 exercises, change sides after completing the high bridge thoracic rotation.  Or, change sides after the most difficult exercise for your current fitness capacity.  

 

Benefits of this flow… aka: “What’s in it for me?”

  Hip extension reinforces glute engagement. 

  Stretching the hip flexors 

  Shoulder extension and stability

  Pelvic control

  Thoracic extension and rotation (spine mobility)

  Movement transition practice

  A different view of the world in Crab Reach and High Bridge Thoracic Rotation

  Exposure to new body positions and movements

 

Closing… 

“Exposure to new body positions and movements” might be the most important benefit of practicing this simple movement combination.  

Exposure, exploration, and problem solving is the gift of trying anything new.  

I was reminded of this while reading Erwan Le Corre’s new book, “The Practice of Natural Movement”.  Erwan founded MovNat and has been promoting natural movement tactics well before it was popular to do so.  

Children get TONS of exposure to new movements while navigating the playground or in Physical Education class or while learning any new motor skill.  It’s not “working out” to them, it’s fun and playful.  Moving into adulthood, people lose this playfulness and curiosity.

Anyways, the simple message is continually introducing the body to new and challenging positions/movements is fantastic for growing mind-body connection. 

Expanding your range of movement skills is a worthy investment.   

You’re never too sophisticated to move.

It’s not necessary to obsessively think about movement at all times of the day.  Leave this to the gurus.  But, movement of some kind must be a part of your day, most days of the week.  Rack up the mileage walking, lifting, carrying, maneuvering, navigating, crawling, rowing, running, pressing, flowing… whatever.  

I’ve never met a person who adopted a progressive movement regimen who regretted it.

People who stick a movement regimen feel better, move better, have more energy and look better.  No sugar coating here.  

Success leaves clues.

Moving is both the benefit and the medicine.

Wolff’s Law:  Either use it or expect to lose it.  

Let me know what you think in the comments below…

 

 

Cheers,

Kyle 

Beginner Flow Training: 5 Challenging Bodyweight Exercise Combinations

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Natural movement flow is a key training element missing from most people’s fitness regimens.

Including movement combinations, ground-based exercises and sequences bridge the gap between linear resistance training and natural movement.

Practicing exercises in isolation essential for developing performance.  

What is isolation?  

Deadlifts, front squats, push-ups and pulling without the addition of any add-on exercises, using a work-then-rest format, is isolation.  

You’re isolating an exercise and performing it for a set number of sets, reps and rest.

In a separate blog post, I dove deeper into Ido Portal’s general training template, which included an overview of his methods following this approach:

Isolation 👉 Integration 👉 Improvisation

Walk into any gym, and you’re likely going to see people exercising in isolation.  

Perform a set of deadlifts, rest, check Instagram, a sip of water, then back to the next set of deadlifts.

This is the isolation phase of movement training.

Movement Flow

If you’re looking to add a fresh challenge to your workouts, combining exercises together to create movement flow sequences is a great way to do that. 

Several years ago, I started mixing and matching traditional movement patterns and non-traditional exercises together to create 2 or 3 exercise flow sequences.

Here’s an example:


Gym workouts and real-world movement can be very different experiences.  

While I value pursuing a mechanically perfect squat, do I ever stop to align my feet before squatting in a real-world scenario?

NEVER.

The modified squat I’m using in a real-world situation is often combined with 1 or 2 other movements.  

Squat down, lunge up, twist and carry.  

It’s rarely every just a perfect bodyweight squat in the real-world.

One goal of controlled environment training (aka gym workouts) is maximum transferability.

We lift and conditioning with the idea that it will enhance the physical moments (daily tasks, sports, and recreation, health, etc) help us improve the functionality of our body.

Yet, natural bodyweight movement is completely absent from most workout templates.

Crawling, climbing, rolling, navigating changing levels (laying to standing, fall training, etc), rotation or fusing exercises together in a pre-planned movement sequence or improvised movement work where you don’t know what’s coming next.

Practicing how to transition efficiently and effectively between two different body positions or patterns just makes sense to me.

Benefits of Movement Flow Training

👉  Improve movement IQ (confidence, dissipating fear of unexplored positions and tasks).

👉  Coordination and skill-building.

👉  Improving spatial awareness and how to transition between movements.

👉 Strength at more angles and positions.

👉  Injury mitigation via conditioning tissues to handle stress.

👉 Improve mind-body connection 

👉  Control over one’s bodyweight. 

👉  Fun, refreshing, never boring. 

Movement flow is very challenging for the mind, which to me, is one of the greatest benefits of flow work.

While you’re learning a flow, you really have to think it through to execute it properly and avoid getting twisted up, trips and falls.

“Ok, so my hand goes here, foot over the top, create tension, then relax, drop down, etc…”

The elevated thinking involved with a lot of ground-based movements is a major benefit.

Plus, introducing flow training is refreshing and fun. 

Hours in the gym working the same exercises, chasing the numbers (weight increases, more reps, more sets, faster finishing times) can get quite bland. 

Remaining excited every to move every single day is best for the long-term.   

5 Bodyweight Movement Combinations

#1  Parallette Bar Pass Through to L-Sit

Parallette Bars are inexpensive to buy and easy to build from PVC pipes.

Start in a push-up position, passing the legs through the middle of the parallettes right into an L-Sit.  

If an L-Sit is too aggressive, transition into a tuck position instead.

Hold the L-Sit for a 2-3 second count, then reverse the motion back to the start position. 

Perform 2-3 sets of 8-10 reps.

No parallettes?  

Chairs, stools or yoga blocks a good equipment substitutes.      

#2  High Bridge Rotation to Lizard Crawl

A reasonable looking back bridge used to be impossible for me.  My body was stiff as a board and incapable of arching through the spine. My shoulders lacked mobility, etc.  

Using dedicated joint mobility drills really accelerated the process, expanding the positions I was able to get into and out of, but bulletproofing my joints as well. 

MyDailyMobility is my recommendation for mobility conditioning. 

Today, I practice some variation of back bridging in nearly every workout, either as maintenance or to make progress.  

High Bridge Rotations require an adequate amount of spinal extension, shoulder mobility, stability and strength, which is why I recommend adopting a mobility program to accelerate the process.  

From an exercise progress perspective, practicing basic back bridges is the starting point.  

Adding in the rotation will come after.  

Transitioning out of the high bridge rotation can be a dizzying experience.  Refocus your vision, lower down and crawl lizard-style. 

The lizard crawl is an amazing strength and conditioning exercise.  

Here is a variation better suited for beginners: 

  Alligator Crawl

  Hand Slide Lizard Crawl 

  Elbow Crawl

#3 Burpee Sprawl – Push Up – Squat – L Sit

Perform a push-up, hop forward into a deep squat position, place the hands on the floor slightly behind the butt cheeks as the legs extend and LIGHTLY tap the floor with the heels. 

Reverse the flow.  

Keep the sprawl motion soft and graceful. 

#4  Lunge to Pistol Squat Flow

Lower body training is essential for health and performance. 

Our legs need to be strong and well-conditioned, but also mobile and capable of expressing strength and stability throughout a large range of motion.

Especially the hips.  Hip mobility training has been a game-changer for me.

This combination connects two movement patterns:  lunges and squats.  

During the transition from front to back, do your best to avoid making contact with the floor.

This is one combination probably best executed for reps. 

3-5 sets of 6-10 reps per side will work. 

#5  Lizard Crawl + Low Scorpion 

This lizard crawl + low scorpion combination is a unique, high-value movement combination. 

There’s no beginning or end with this sequence, which makes it a great bodyweight-based cardio alternative.

This flow is relatively compact, making it perfect for a small home gym or other imperfect training spaces.  

Practice this sequence for repetitions or time. 

I like to set a timer and go.  Not having to keep track of reps allows me to focus on what my body is doing.  

Time-wise, I’ve used this flow for 5+ minutes continuous and it’s a challenge every time.

MOVEMENT20XX 

Fusing movements together to create flows is a great addition to traditional lifting and cardio, and is sure to bring a refreshing challenge into workouts. 

If you want to learn more about movement flow training, I highly recommend checking out the MOVEMENT20XX program from Vahva Fitness.

MOVEMENT20XX is one of the best movement-based products I’ve come across.  

Eero Westerberg did a brilliant job organizing and communicating the techniques of each exercise, how to create flows and leverage this method of training to build a high functioning body.

 

Related Blog Posts

✅ Basics of Movement 20XX| The A-B-C’s of Crawling Exercises

✅ 14 Exercise Total Body Warm-Up Routine

✅ A Giant List of Effective Core Exercises| Part 1

Animal Flow: Movement Training for Fans of Ido Portal Method

Animal Flow

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“Animal Flow is an innovative fitness program that combines quadrupedal and ground-based movement with element from various bodyweight-training disciplines to create a fun, challenging workout emphasizing multi-planar, fluid movement.”  

If you’ve been hunting for a movement system to deepen your understanding of Ido Portal’s locomotion exercises, Animal Flow is the system to follow.  

Animal Flow’s training methodology embodies the evolution my own fitness practice has experienced over the last several years.  

The “your body is a barbell” is cliché statement, but a true statement about bodyweight training.  Everywhere you go, no matter what the circumstance, bodyweight training is a tool to be leveraged.  

Don’t stop at isolation…

A lot of people stop the bus at basic bodyweight training:  push-ups, pull-ups, squats, lunges, etc.  I have nothing against basic bodyweight training because it’s brutally effective for improving performance, it’s free and it’s arguably the most functional form of resistance training.  

You can live a great life by hammering away on basic bodyweight movements.

However, as I mentioned in my post “Basics of the Ido Portal Method”, a lot of people have an innate desire to explore what’s beyond isolation movements.  

After a while, it’s common to feel like your workouts are being reduced down to numbers (quantified progress):  more reps, more sets, more time, etc. 

There’s nothing wrong with quantified progress.  Quantifying your workouts practice is a great way to measure improvement or stagnation.  Scanning your numbers can help you evaluate if your current training plan working the way it should.  

It’s not much different than following a recipe in the kitchen.

But there is another realm, one where you’re moving without being restricted to reps and sets and time.  

This realm explores your body’s movement capacity through space.  

Twisting, turning, reaching, pulling, pushing, shifting, transitioning, flowing.

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Some of these body positions are common and familiar, some are not.  Training uncomfortable positions is important to prepare the body for unpredictable scenarios.

Movement capacity development.  

 

Ground-based movement training benefits ANYONE and EVERYONE.  Why?  Because it is life played out through the movement lens.  Everywhere you go, your body is right there with you.  

Enter: Animal Flow…

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  • Anything in BLACK is information from the Animal Flow website.  
  • Comments in RED are my interpretation and elaboration on those points.  

What comprises the Animal Flow program?

“Animal Flow includes a wide range of exercises and movement combinations that are grouped into six components, each designed to elicit specific results. The six components can be mixed and matched in many ways, and you can incorporate one, some, or all of them in your workouts! The six components include:

Wrist Mobilizations

Wrist Mobilizations include a range of simple exercises designed to increase the flexibility and strength of your wrists, which is particularly important for any practice where you are spending a lot of time on your hands.”

– Although most of human life is spent either sitting or standing, training the hands/wrists/arms to tolerate a more robust range of motion and loading stress in various positions is important.  

Our wrists and arms aren’t designed to hang at our sides or flexed up on a keyboard for all day every day.  Hanging, brachiation, crawling, climbing are all activities humans should be able to do.  

More specific to the Animal Flow program, wrist preparation ensures your body is prepared to handle the load stress.

Activations

Activations are static holds we perform to connect the body before we start our practice. Examples include Static Beast Hold, Static Crab Hold, and Limb Lifts.”

– Activating dormant muscles is helps protect our bodies against acute injury and chronic aches and pains.  It boosts our ability to accomplish common daily tasks efficiently.

This is sometimes referred to as “pre-hab”.  Again, cliché, but important.

It’s not necessary to suffer an injury to begin paying attention to muscle activation.  Basic maintenance can keep a person functioning on a high level without pain or risk of injury. 

Imagine how much better a squat would be if your glute muscles knew they were supposed to participate in the exercise.

Isolated activation exercises remind these muscles they’ve got an active role in the exercise to come.

Form Specific Stretches

Form Specific Stretches are full body stretches that start in an animal form and then move through a wide range of motion. This increases your mobility and flexibility throughout the entire body. Examples include the Ape Reach, Beast Reach, Crab Reach and Scorpion Reach.”

Stretching is not dead, so don’t throw the baby out with the bathwater. Mis-directed, poorly performed stretches are dead.  Stretching areas that don’t need to be stretched is dead.  

Smart, intelligent stretching in combination with passive and active mobilization techniques are a smarter way to achieve a more functional range of motion.  Hello, KinStretch.

Traveling Forms

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.”

 

IMG_4197

The human body is designed to navigate many different forms movement.

The ability to handle your body while performing uncommon movement tasks (example: crawling) beyond standing and walking will serve you well across life.  It gives quality to your years.    

Crawling (and the many variations of crawling) is a major component of Traveling Forms.  Yes, this is a similar crawling we do as infants.  Funny how we regress back to our earliest forms of movement as a reset later in life.

Crawling is an under-estimated, challenging form of movement that trains the body to handle unique body positions, transitions, upper extremity loading and core activation.  

The other, a less scientific reason to crawl, is it’s fun.  Plain and simple.  Crawling is an uncommon activity that is fun.  Life’s too short to not have fun.  

Fact:  a person is more apt to stick to training if there is fun involved.  Prove me wrong.

Switches and Transitions

Switches and Transitions are dynamic movements that we perform one after the other, creating the “flow” of Animal Flow. You can transfer from one form to another, or repeat the same one as a drill. Examples include the many variations for Underswitches, Side Kickthroughs, Front Kickthroughs, and Scorpions.”

– Combining 2-3 exercises is a great way to create a training effect beyond what’s possible by practicing only one drill in isolation.

Transitioning from crawling, to kick throughs into hollow-body rocks will challenge your body to adapt to several different patterns and planes of movement and muscular stress.

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Here’s an example:  Animal Flow Workout – Long Cycle Ground Based Movement 

These sequences can be practiced for extended periods of time to increase the demand on endurance and cardio.

A workout becomes an experience at this stage.  Switches and transitions is where people begin noticing they’re having fun. 

Flow

Flow: Your Flow is where the real magic happens. You’ll combine the Animal Flow moves by linking them together in a fluid sequence, seamlessly transferring energy from one move to the next. Flows may be a choreographed sequence practiced over multiple sessions, or may be created freestyle!”

No secrets here, it will take dedicated practice and patience to arrive at the “flow” stage.  Those who stick to the plan will make the gains needed to begin moving freely, improvising each movement as you go.  

Like words making a sentence, exercises stitch themselves together, “flowing”. 

In sync, the mind and body connection is extremely powerful.  Flow a physical demonstration of a mind that is free.

Bringing it home…

A balanced approach of traditional resistance training, gymnastics, and ground-based exercises can make a person dangerous.  Each philosophy improves the others.

If you’re a fan of Ido Portal’s methodology, Animal Flow is a logical training system to look into.  

Ido hasn’t produced a product for the masses yet, and I suspect he will never release a product.  

The current options to train under the Ido Portal Method are private online training or attendance of a seminar.  Not ideal and both cost a small fortune. Ido is in high demand right now.  

You could always cherry-pick drills from YouTube videos (as I have done), but you’ll never progress as quickly as if you were following a system.  

Training systems are designed with an end goal:  results.

If you’re interested in expanding your movement capacity, check out: Animal Flow 2.0

 

Cheers to discovering your movement capacity, 

Kyle