Animal Flow is a bodyweight-based training system that blends ground-based movements, mobility drills, and strength exercises into a flowing sequence. It was created by Mike Fitch to improve mobility, stability, strength, endurance, and coordination—while making workouts more dynamic and engaging.

Key Elements of Animal Flow

• Six Components: Switches & transitions, traveling forms (animal-inspired movements like Ape, Beast, and Crab), form-specific stretches, activation drills, and flow combinations.

• No Equipment Needed: You use your body as resistance, training strength, control, and flexibility at the same time.

• Multi-Planar Movement: Moves happen in multiple directions, challenging balance, coordination, and core stability.

• Flow Sequences: Exercises are linked together in smooth transitions, making it feel more like movement art than a workout.

Benefits

• Increases joint mobility and flexibility

• Builds functional strength through full ranges of motion

• Improves body awareness and movement efficiency

• Develops endurance and muscular control

• Can complement martial arts, strength training, and other sports