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Animal Walk Flow

A flow of bear, crab and frog style crawls for the whole body.

Category: green

Levels: Beginner to Elite

How to do it

1. Bear: hands and feet on the floor, knees hovering, crawl forward.
2. Crab: belly up, hips high, walk on hands and heels.
3. Frog: deep squat, hands down, then hop forward. Roll from one to the next.

Muscles worked

Shoulders, core, hips, coordination

Easier version

Slow the pace and keep the steps small.

Harder version

Keep the same flow and change the tempo: cut the pauses, then speed up the transitions.

Common mistake

Letting the hips swing wide instead of staying level.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Animal flow, half speed with 3 s holds
2. Intermediate: Animal flow
3. Advanced: Animal flow, no pauses
4. Pro: Animal flow, fast transitions
5. Elite: Animal flow at full speed