5 Animal Movements For Strength and Conditioning (Video)

Al and Danny Kavadlo takes us through a 15 minute workout to ignite your primal animal. This is a total body calisthenics workout that’ll unleash your inner beast and get your heart pumping for both a cardio and muscle burn.

Your trainers

The Kavaldo Brothers are acclaimed fitness trainers and authors of the new book Street Workout

Animal movements for strength and conditioning workout

Perform each exercise for two sets, traveling approximately 40 feet (12 meters) for each set.

Animal crawl

Works: Glutes, calves, abs, hamstrings, quads, shoulders, chest, triceps

Begin on all fours with your knees below your hips and your palms directly under your shoulders. Lift your knees a few inches from the ground and begin crawling forward, while keeping your back flat and level with the ground.

Crab walk

Works: Glutes, calves, abs, hamstrings, quads, shoulders, chest, triceps

Sit on the floor with your knees bent so your feet are flat in front of you. Place your palms just below your shoulders and lift your hips up, putting all your weight in your hands and feet. Push down with your shoulders to maintain your posture and begin crawling forward.

Frog hop

Works: glutes, calves, abs, hamstrings, quads, shoulders

Get into a deep squat and place your hands on the ground just in front of you. Shift your weight into your hands and hop your feet in between them, using your arms to help pull yourself forward. As soon as your toes touch down in between your hands, reach your arms forward again and repeat, taking the momentum from each hop into the next repetition.

Lateral frog hop

Works: glutes, calves, abs, hamstrings, quads, shoulders

Get into a deep squat then straighten one leg, reaching it all the way out to the side. Place your hands on the ground outside your bent leg, then jump your legs and hips into the air, switching the position of your legs in the air so you land with your opposite leg extended. Then shift your weight across and repeat. Make sure to practice in both directions.

3-legged dog

Works: glutes, calves, abs, hamstrings, quads, shoulders

Get into a “downward dog” position (like a push-up with your hips raised into the air) then lift one leg as high as you can. From here, take a small hop forward with your grounded foot, then gently slide both hands forward, making each hop flow right into the next. Make sure to work both sides evenly.