This Animal Flow Workout Will Get You Stronger Without Any Weights

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Don’t let the odd name deter you: Animal flow offers unique benefits you won’t get from traditional strength training. “It fundamentally brings you back to the basics,” says Nike Master Trainer Patrick Frost. “These are ground-based movements, where you create resistance by pushing and pulling your body around a fixed platform.” The trick to mastering this discipline is generating constant tension throughout your body. “There are some parts that require grace and some that require grit,” Frost says.

“You could do this same workout multiple times and have a completely different experience depending on how you attack it.” While mimicking the movement patterns of a crab or an ape can seem a little goofy, animal flow workouts will challenge your strength, endurance, balance, and mobility all at once. Over time, you’ll develop…

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