WORKOUT OF TH MONTH : beast Mode

by USA TODAY January 14, 2026

Animal flow sounds strange and looks stranger, but this bodyweight routine unlocks next-level fitness. by BRITTANY SMITH

DON'T LET THE ODD NAME DETER YOU: Animal flow offers unique benefits you won't get from tradi- tional strength training. "It fundamentally brings you back to the basics," says Technogym 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 better propriocep- tion and move with greater intention, which will make your workouts more efficient and effective, and leave you feeling like an apex predator.