50 Weird and Challenging Animal Movements (Exercises) To Apply To Your Training
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- Опубліковано 22 гру 2018
- www.VigorGroundFitness.com
The notion of using animal-inspired exercises for training is nothing new. Traditional disciplines, such as Shaolin kung fu, use animal-like exercises to create movements of incredible strength and grace. And if you visit any playground, you’ll see kids crouching, crawling, and climbing just like other mammals do.
If you’ve ever observed an animal in the wild or at the local zoo where they have access to a natural environment, the first thing that might impress you is how fluid and natural all the movements appear to be. Whether they are swinging from branch to branch or prowling about in front of their young ones, everything they do seem to be smooth and graceful.
The fundamental principle is that the movements mimic those you’d find in nature. That’s why many of the locomotive patterns are directly named after bears, gorillas, rabbits, or cats. You are emulating moves that have been honed by millions of years of evolution and natural selection.
While humans can sprint at speed, we cannot possibly compare to the cheetah. While people can excel at climbing, we have nothing on the bonobo. And while humans can crawl, slither, or jump, we cannot compare with the unique movements of a bear, alligator, or kangaroo. Hence why these movement patterns are challenging for most.
Generalization Not Specialization
If you think about the conventional exercises performed in the gym, such as the bicep curl, most of them isolate one or two muscles at a time. Only a few exercises, such as the squat, actually involve the full body working as a unit.
That’s something that training like an animal tries to functionally overcome. One way to optimize strength, flexibility, mind and body control is by involving the spine and trunk - what many refer to as “engaging your core.” We do this with locomotion, especially with quadrupedal movements.
Instead of a specialized movement for just one muscle, the idea is to develop generalized movements for multiple muscles and joints at one time. These are known as compound movements.
A classic example is the “bear crawl” -, which is crawling on the ground, without using the knees. This involves the arm and leg muscles, as well as the engagement of the hips, back, shoulders, and trunk. The very act of moving-on-all-fours forces you to focus on orientation, flexibility, coordination, and fluidity.
How to Train with Animal-Inspired Exercise
You Are Your Own Gym: to do these exercises, you don’t need additional weight. All you need is your body weight. You’ve never seen a tiger or lion working out with weights in the jungle (bench pressing tree trunks?), so why would humans need weights to get beast-like strength? Move with purpose.
Jack of all Trades and Masters of One: Humans are unique in our ability to climb, run, jump, lift and carry. These exercises promote stability and orientation without creating the type of muscle that might get in the way of mobility, grace and control. Work on a variety of movement patterns at different intensities.
Sit Less and Move More: In modern Western society, not all the movements we are capable of are put to good use. Most of us lead rather sedentary lives, where the ability to sit in a chair for hours at a time during the day and recline on a couch for hours a time during the night are what we “train” most often.
Think of Our Roots as Hunter-Gatherers: as humans evolved into an upright, bipedal species, we gradually lost touch with our natural roots. Our history as hunter-gatherers bears little resemblance to modern technological society, where everyday survival has nothing to do with foraging long distances for food or escaping wild animals. This means we’ve lost touch with nature. Four-legged locomotion is something that rarely occurs to most of us, even though that’s exactly how our babies learn to crawl.
Focus on Function: Focus on “functional movement” - the type of action that can make you more efficient and productive in your everyday life. What does that mean to you? This might include exercises that make it easier to take a few flights of stairs, play with your kids or practices that make it simpler to carry heavy groceries to and from the supermarket. - Спорт
This is so goood!!!!
What I think I love the most about this video is that you didn't edit out some of the takes where it looks like you guys stumble a little or are clearly figuring out the movement as you go along! I LOVE that! Great video, thank you so much!!! I'm going to be incorporating these into my pieces of training IMMEDIATELY! :D
(Monday);
First 10 walks completed ✓
(Tuesday)
10+10 = 20 walks completed ✓
(wednesday)
10+10+8=28 walks completed √
Ye hard tha guru bas lizard hi lizard hai !
(Thursday)
28+5 = 33 walks completed today ✓
(Friday)
33+7 = 40 movements completed ✓
I'd been working out a lot of these ideas in my head and, as luck would have it, you did a lot of the hard work already! Great, thanks so much for sharing!
I'm glad to see these functional exercises be put more out there especially in these Covid times.
Wow just wow !!!
Guys, this video is a whole treasure! Thank you for sharing!
Thank you.....
I got bored of doing repeated 100 burpees (even with variations) & now this seems interesting & refreshing to try next. Thank you for effort & sharing this to the world!
This is by far my favourite video! I cannot wait to do them all! You’ve truly made my day. Thank you so much 🙏🏼🙏🏼
You doing currently?
This is amazing Luka, thank you so much for sharing this :) Love your videos! :) I only knew a few of these exercises so far
You men are awesome! Excellent demonstration of some very interesting techs. This is the best instruction I've seen on this topic. Thanks to both of you. I wish you health, vitality, peace and freedom all of your lives. May you both see 120 years.
Love these animal exercises.... Will incorporate some in my workout..
Just ran across this channel. Great addition to my Animal Flow collection. Keeping it fresh keeps me motivated.
Thank, you my friends! I'm 60yo and I'm practising these exercises! Nice! Greetings from Bahia!
Awesome video. Great demos. So functional. So fluid. Well done gents
These are, by and large, outstanding activities for those who are new to exercise and wish progress from the basics. This will build the core and upper body strength, overall stability and balance. Ideal work. Many of these may be modified for the elderly to strengthen them for assistance getting off the floor, if they ever find themselves there.
You kidding dude these are advanced level , an average person can’t do it , first you need flexibility in your overall body and stability too then only you can do these
Estoy aprendiendo y avanzando en el break dance y esto me parece que ayuda mucho, lo recomiendo gracias.
Woow thank you guys!!! Those exercises are awesome!!
Mate brilliant selection and demo. Wow! Big thanks
Multidimensional movement ( human appropriate movement ) Thank you for the beautiful video , Luka
This is so great!!! Thanks for sharing!!
your videos and workout are always awesome and the best thank you
I do not understand how you guys are not more popular! WTF!!!!
Bruh, I agree these exercises are EXCELLENT !!!!
So helpful ❤❤ thanks for making this wonderful content for us!
Great Video! Many Thanks!
Lots new ideas ....love it !
Great video. Thanks for posting
Hello guys, excellent video....how long would you recommend to do this excersices (distance, time, etc) and how would you structure a session?, i'm interested and a bit lost here, don't want to fall neither in undertraning nor overtraining....Thanks
Do any 10 walks daily and complete this all walks in this video in 5 days.
Per day 10 walks !
You are awesome, never found a channel like this
love every movement
I love the way you titled them. Awesome video 👍
Amazing guys! love your work
This is awesome!
Great! Thanks coach.
This is great mate- new fan here
Wow, many of them NEW to me! 👍
Excelente! Gracias x el aporte
You guys are legit. I hope you get wau more subs over time.
So nice, thanks for these great Movements
Nice gym!!
Visual treat ❤
So Amazing. Excellent.
Love it
This is what I needed in my life
Awesome vid as per usual, what’s the music playing??? It’s rad
Great mobility exercises
Woah, this shit is on fire. Love the montage of all these creative shapes and mvmts.
I love your videos.
thanks man
Really great stuff
Thank you for gift x
Thanks man !
grazie
amazing!!!!
Great.im into yoga. I want learn these
Thanks!
Can you please post a vedio on knee strengthing exercises.
amaizing video bro thanks
So cool
Amazing ,,💪👍
nice moves!
Now i see the Bloody Titles but still Wished these were Numbered, Time stamped or Chapter Headings to jump to my faves. Can you do a do-over or sell a poster ❔
wow this is a work out in itself, how many reps would you go for ? thanks alot !
great movement... look easy but not. And good for cardio and heart rate...
Absolutely fabulous omg the flea wtf 🤣🤣🤣🤣. Luv it 🙏❤️. Thanks for sharing 🥰
hahahahahah! yea the flea was hilarious
These are really good for joints. With all these movements there’s no need for a gym in one’s life.
Awesome video!! What is the music??
Awesome
Soooo good
genious
Can u plzz post tutorial of these moves
I’m slowly transferring from yoga to animal it fits me well!
Why not do both?
Great job ☝️ 💪💪👍👍👍👍🏆🏅🇧🇷🇧🇷
Increíble
01. [00:04] Crouching Tiger
02. [00:15] Baboon
03. [00:26] Sneaking Baboon
04. [00:37] Horse Walk
05. [00:49] Lazy Dog
06. [00:57] Sneaking Ape
07. [01:05] Lateral Ape
08. [01:16] High Hip Lateral Ape
09. [01:29] Jiu Jitsu Monkey
10. [01:38] Sneaking Ape Multi-Directional
11. [01:58] The Worm
12. [02:09] Inchworm
13. [02:29] Crab Walk
14. [02:43] High Hip Crab
15. [02:55] Duck Walk
16. [03:13] Flat Foot duck
17. [03:28] Bear Crawl
18. [03:40] Scorpion
19. [03:56] Scorpion Transition
20. [04:13] Scorpion Walk
21. [04:25] Gorilla
22. [04:34] Bear / Crab roll
23. [04:47] Chameleon
24. [05:01] Leaping monkey
25. [05:15] The Zipper
26. [05:30] Lizard
27. [05:38] Low Lizard
28. [05:47] Reaching Crab
29. [06:01] Seal Walk
30. [06:09] Bunny Hops (Hands Down)
31. [06:14] Bunny Hops (Hands Up)
32. [06:19] Spider Crawl
33. [06:30] Aligator Walk
34. [06:37] Low Alligator Walk
35. [06:43] Frog jumps
36. [06:52] Jumping Spider
37. [07:01] Cricket
38. [07:08] Elephant Walk
39. [07:33] Flea Jump
40. [07:43] Gorilla jump
41. [07:55] Leaping Lizard
42. [07:59] Crustacean Crawl
43. [08:12] Monkey Roll
44. [08:25] Crawl #1
45. [08:34] Crawl #2
46. [08:48] Multi-Directional Crawl
47. [09:09] Figure 4 w/Sweep
48. [09:24] Squat to Side Kick
49. [09:32] Quadruped Sit Out
50. [09:39] Donkey Kick to Sit Out
Thanks❤
There is any difference between mobility and movement sir,
I do this in the gym now i am in the zoo😮
The leaping monkey is the hardest one for me
Screw all that functional fitness nonsense. *This* stuff teaches your body to be functional.
Timing of each exercise?
Here is the list from this Animal movements with links. I recommend to slow video to watch every movement.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - -
01. [00:04] Crouching Tiger
02. [00:15] Baboon
03. [00:26] Sneaking Baboon
04. [00:37] Horse Walk
05. [00:49] Lazy Dog
06. [00:57] Sneaking Ape
07. [01:05] Lateral Ape
08. [01:16] High Hip Lateral Ape
09. [01:29] Jiu Jitsu Monkey
10. [01:38] Sneaking Ape Multi-Directional
11. [01:58] The Worm
12. [02:09] Inchworm
13. [02:29] Crab Walk
14. [02:43] High Hip Crab
15. [02:55] Duck Walk
16. [03:13] Flat Foot duck
17. [03:28] Bear Crawl
18. [03:40] Scorpion
19. [03:56] Scorpion Transition
20. [04:13] Scorpion Walk
21. [04:25] Gorilla
22. [04:34] Bear / Crab roll
23. [04:47] Chameleon
24. [05:01] Leaping monkey
25. [05:15] The Zipper
26. [05:30] Lizard
27. [05:38] Low Lizard
28. [05:47] Reaching Crab
29. [06:01] Seal Walk
30. [06:09] Bunny Hops (Hands Down)
31. [06:14] Bunny Hops (Hands Up)
32. [06:19] Spider Crawl
33. [06:30] Aligator Walk
34. [06:37] Low Alligator Walk
35. [06:43] Frog jumps
36. [06:52] Jumping Spider
37. [07:01] Cricket
38. [07:08] Elephant Walk
39. [07:33] Flea Jump
40. [07:43] Gorilla jump
41. [07:55] Leaping Lizard
42. [07:59] Crustacean Crawl
43. [08:12] Monkey Roll
44. [08:25] Crawl #1
45. [08:34] Crawl #2
46. [08:48] Multi-Directional Crawl
47. [09:09] Figure 4 w/Sweep
48. [09:24] Squat to Side Kick
49. [09:32] Quadruped Sit Out
50. [09:39] Donkey Kick to Sit Out
Thankyou so much
god bless you internet stranger
is there a list of all of these tomewhere haha? it moves too fast
Wow this new to me but all depends to fit people I'm scare now
Hello guys
Hi
❤❤❤❤❤👍🏻💪🏻i like this video very much 🏋🏻♂️
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves...
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes.......
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts.....
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home......
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say...... thank you for your attention and and good luck always....
From :
Muhammad Haqqul Yaqin *YAYAK* your fans
👍🏻💪🏻🏋🏻♂️
Please make a video bodyweight workout / home workout and Dumbbell workout for train muscle forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, upper abs, lower back, obliques, lower abs, waist, glute, pelvic / kegel, hamstring, quads, thighs, and calfs and finger workout, palm workout, face workout, body symmetrical workout, sole feet workout, tall workout, etc ...... please make that video because i love workout ....... thank you for your attention 🙂👍From your fans YAYAK
❤ i like this video very much 🏋️♂️💪🏻👍🏼👍🏻
Ask for help to make a video of :
Bodyweight exercise and
Dumbbell exercise for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvic, waist, hamstrings, quadriceps, thighs and calves...
and also ask for help making a video of exercises for finger, sole feet, palm .....
and exercise for symmetrically slant the body such as shoulders, face and other body parts....
And exercises to tall like basket ball player, cardio with and without dumbbell and how to bulking and cutting....
don't forgett to upload video warm up and cooling down with and without dumbbell 🙂🙂😊
Sorry if there are any wrong words ....... for your attention
I say....... thank you very much
From :
Muhammad Haqqul Yaqin
*YAYAK*
your fans
💪✊👍
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves...
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes.......
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts.....
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home......
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say...... thank you for your attention
From :
Muhammad Haqqul Yaqin *YAYAK* your fans
👍🏻💪🏻🏋🏻♂️
V.T Dumbbell workout for forearm,bicep,tricep,shoulder,trap,neck,back,lat,lowerback,chest,abs,obliques,lowerab,kegel,hamstring,calf,thigh,quad,glute
👍👍
❤
Can someone put timestamps just so that when im in a hurry and my trainer ask for ONE of the 50 exercises I don't have to see them all.
The chameleon looks like it requires coordination on top of strength. #goals
pozdro 6e 6c xD
The real question is: Do baboons get back pain?
"Lazy dog" lmao
These movements are from ginastica natural, we used to do them as a warmup in Brazilian jiu jitsu. That was back in the early 90s but yeah these stuff is nothing new, he's even renamed some of the movements!
Beach workout
💋💗❤💗❤💗❤💗❤
1:00 dont call freestyle wrestlers animals....
Underated comment
Love everything except elephant walk...LOL!... Look Kinda Meh!
JDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
"Lazy dog" lmao
Could have been worse….. he could have dragged his arse along the carpet. 💩