Warm-up
- Cat-Camel- 15 Reps
- Bird Dog- 5 Deep Breaths (each side)
- Downward Dog- 5 Deep Breaths
- Cobra- 5 Deep Breaths
- Downward Dog- 5 Deep Breaths
- Upward Dog- 5 Deep Breaths
- Downward Dog- 5 Deep Breaths
- Bird Dog- 5 Deep Breaths (each side)
- Cat-Camel- 15 Reps
- 20 Tiger Push-ups
- 20 Stork See-Saws (Each Side)
- 20 Sloth Rows
- 20 Dolphin Push-ups
- Bear Crawl- 20 Yards
- Scorpion Walk- 20 Yards (Each Side)
- Crab Walk- 20 Yards (Forward and Back)
- Spider Walk- 20 Yards
- Inch Worm- 20 Yards
- Dragon Crawl- 20 Yards
- Frog Hop- 20 Yards
- Frog Leap- 20 Yards
- Frog Jump- 20 Yards
- Bunny Hop- 20 Yards
- Alligator Crawl- 20 Yards
- Gorilla Walk- 20 Yards
- Gorilla Crawl- 20 Yards
- Monkey Bars- 50 Rungs
- No-Legs Rope Climb- 20 Feet
- Sideways Travelling Primate- 20 Yards (Each Side)
- Duck Walk- 20 Yards
- Chicken Walk- 20 Yards
- Kangaroo Jumps- 20 Yards
- Shrimping- 20 Yards
- Chimpanzee Walk- 20 Yards
- Leopard Crawl- 20 Yards
- Seal Crawl- 20 Yards
- Cricket Hop- 20 Yards
- "Animal Play"- 100 Yards
- Swim- 400 Yards
Notes:
- This workout is once through, but if you get to the end of it and feel like doing some more, you're welcome to play around with the movements further.
- The general idea of this workout is mobility, balance, and strength in awkward positions.
- You may have to stop in the middle of this workout, because it is an awful lot of stuff. The distances aren't too bad, but the variety of the movements is very high and may be taxing as a whole.
- "Animal Play" is just flowing through whatever animal movements you like for the listed distance. It gives you the opportunity to be creative and to see what movements flow easily together and which don't.
- I recommend that you do the majority of this inside, like on a basketball court or a grappling mat, as it will be easier to do things like shrimp and seal crawl.
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