Animal Flow Strength Circuit

Warm-up (5 Minutes)

Get your body primed for movement and mobility with dynamic, animal-inspired patterns.

Arm circles (demo) – 30 seconds
Dynamic Hip Circles (demo) – 30 seconds per side
Bear crawl (demo) – 1 minute
Lateral lunges (demo) – 30 seconds per side
Jumping jacks (demo) – 1 minute

Intensity: Moderate, focus on range of motion and raising heart rate.

Main Circuit (16 Minutes)

Cycle through these unique animal-inspired and functional moves. Perform 40 seconds of work, 20 seconds rest between each. Repeat for 2 rounds.

Bear Crawl → Crab Walk (demo) – forward bear crawl, backward crab walk
Bodyweight Skater Hops (demo)
Kettlebell swings (demo)
Push-Up to Side Plank (demo)
Lateral Lunge to Curtsy Lunge (demo)
Hollow Body Hold (demo)
Mountain Climber Twists (demo)
Single-leg Romanian deadlift – with kettlebell or bodyweight (demo)

Intensity: Moderate to high. Adjust rest as needed.
Modification: All kettlebell moves can be bodyweight (e.g., good mornings for swings, balance reach for RDL). Push-ups can be done on knees or against a wall.

Finisher (3 Minutes)

Challenge coordination and cardio endurance.

Burpee to Push-Up (demo) – 1 minute
Plank Jacks (demo) – 1 minute
Bodyweight Duck Walk (demo) – 1 minute

Modification: Step-back burpees, step-out plank jacks, or standing march for duck walk.

Cooldown (5 Minutes)

Ease your body back to neutral and stretch the major muscle groups.

Child's pose (demo) – 1 minute
Standing forward fold (demo) – 1 minute
Thread the needle (demo) – 30 seconds per side
Standing quad stretch (demo) – 1 minute
Box Breathing (demo) – 1 minute

This circuit emphasizes functional bodyweight strength, coordination, and core work with minimal equipment. For a pure bodyweight option, swap all kettlebell moves for their listed modifications.