Animal Flow Strength Circuit

Warm-up

Prepare your body and joints for dynamic movement and animal-inspired flows. Each move: 30 seconds

Arm circles [demo]
Dynamic Hip Circles (30 sec/side) [demo]
Bear crawl [demo]
Jumping jacks [demo]
Lateral lunges (alternating sides) [demo]

Main Circuit

Perform 3 rounds. Work: 40 seconds, Rest: 20 seconds per exercise. Moderate to high intensity.

Bear crawl → Crab walk (forward/backward) [demo]
Bodyweight skater hops [demo]
Kettlebell goblet squat [demo]
Mountain climber twists [demo]
Push-up to side plank [demo]
Lateral lunge to curtsy lunge (8 reps per side) [demo]

Bodyweight modifications:
If you don’t have a kettlebell, substitute goblet squat with bodyweight squats [demo].
Push-up to side plank: Drop to knees if needed.

Finisher

Go all out! Complete 2 rounds, 30 seconds per move, no rest between.

Burpees [demo]
Hollow body hold (hold for 30 seconds) [demo]

Cooldown

Ease out of the session and stretch all major muscle groups. Hold each for 30 seconds unless noted.

Standing quad stretch [demo]
Hamstring stretch [demo]
Chest opener stretch [demo]
Thread the needle (30 sec/side) [demo]
Child's pose [demo]

Intensity: This circuit blends cardio, strength, and mobility using animal-inspired moves and unilateral work for a unique full-body challenge. Rest as needed, but aim to keep moving!