Depending on how hard you want to work, you can use Animal Flow as a high-intensity workout, dynamic warm-up or active recovery. You can also slot individual moves into other circuits to see huge improvements in strength, not to mention shoulder and arm muscle.

GO WITH THE FLOW: Animal Flow moves are used in seamless combos, so you’re constantly moving and working. Below is an example routine, but once you’ve mastered it you can build your own or freestyle.

Forward-travelling beast (5 steps each side)
Side kickthrough (5 each side)
Front step (5 each side)
Lateral-travelling ape (5 each side)
Forward-travelling crab (5 steps each side)
Underswitch (4 full rounds each way)