Animal Movement Workout - 20 minute session from GMB Elements

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🆓 Try a Free Strength & Agility Workout:
💪 gmb.io/bodyweight-reboot/
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For a detailed guides on each movement... 👉 gmb.io/locomotion/
This 20-minute follow along circuit is an example of the "Push" section of a session from GMB's Elements program. It's also a look at how Ryan personally uses these kinds of movements in his personal practice. Depending on how much time you have, you can just adjust the number of movement variations (or time spent on each variation) up or down.
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0:00 - Here's how this is about to go down...
1:17 - basic bear
2:17 - basic monkey
3:17 - basic frogger
4:17 - crab
5:17 - twisting bear
6:17 - straight leg monkey
7:17 - straight leg frogger
8:17 - crab
9:17 - basic bear
10:17 - twisting monkey
11:17 - basic frogger
12:17 - leg thread
13:17 - long leg monkey
14:17 - bent arm baby frogger
15:17 - crab
16:17 - basic bear
17:17 - basic monkey
18:17 - basic frogger
19:17 - crab
20:45 - Ryan points out his mistake and how to fix it
Subscribe to our channel: ru-vid.com...
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More ways to keep in touch:
Facebook: / gmbfitness
Instagram: / gmbfitness
Twitter: / gmbfit
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

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Опубликовано:

8 июн 2024

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Комментарии : 239

@chrissica1503 4 года назад

We know these follow alongs are not your usual flavor, but these are valuable for days when time and brainpower are short. If you could periodically drop some more of these we would appreciate it.

@ryanhurst3068 4 года назад

Thinking I might, Chris. Cheers. :)

@saaek Год назад

One connects virtually so well with Ryan. He has obviously all the physical skills but also such an easy onscreen vibe. Wonderful!!!

@hughgran 2 месяца назад

I do this as much as possible and have incorporated other movements, even adding some weight in certain stages with great success. This was a game changer for me and thank you for sharing your knowledge. Very grateful for this.

@gmbfit 2 месяца назад

Right on. Glad you enjoyed it.

@Longevitypersonalfitnessnj 4 года назад

If anyone finds this boring, you have NO IDEA what you're looking at! Amazing man. TY

@gmbfit 4 года назад

hahahaha, our thoughts exactly :)

@shanaymurdock7750 4 года назад

I feel much better about my life when even Ryan is a little short on breath. 😆

@gmbfit 4 года назад

hahahahaha

@Wil_Dasovich 3 года назад

Love this routine! But this was an intense workout on my end. Was shocked to hear this is the warm up 😂 lookin good Ryan! 💪🏼

@gmbfit 3 года назад

As a warm-up, it depends on your pace, ability, and the activity you're warming up *for* - so you don't really need to compare yourself. It's also a great standalone session if you keep moving.

@nutthrower4415 2 года назад

Your not alone, kicked my ass, just shows how out of shape I really am 😳😄

@celeryjuice4176 9 месяцев назад

Man just follow alonged for 3 rounds doing this and stopping for rest and watching. I even had to use knuckles instead of flat hands due to wrist pain. What little bit I did was an energy booster and a pain eliminater. This type of stuff is great for strength and endurance when done right.

@justinchase6569 4 года назад

Ryan, do more of these! It's great to see how to be a bit more playful once we're comfortable with the core movements. It also reminded me that more advanced movements look like quite a bit of fun, and give me more incentive to master the moves in elements.

@ryanhurst3068 4 года назад

The foundational movements are where it's at, Justin!

@michelejp69 5 месяцев назад

I enjoyed it - not sure what you usually do, but I’ve subscribed. ❤

@gmbfit 5 месяцев назад

Thanks!

@amyanderson195 11 месяцев назад

This was AMAZING!! More like this please!! Thank you so much for putting this out for us!!!

@marksheppard5488 2 года назад

Thanks Ryan, it was great to see what you do and how you use it. Always a clear practical guide.

@4KConelove 3 года назад

Can't wait to see if I can do any or all of these :-) They are brilliant ! Thank You so much for sharing , Ryan 🙏🏻

@seanjmoran 4 года назад

Very happy to see the elements moves put together in this simple structure. One minute for each move, starting with the basics of each movement for the first round, then applying variations for the second round, back to basics for the third round, different variations for the fourth round, and finishing off with the basics for the fifth round, a nice way to cool down. Thank you so much for sharing this. Definitely going to do the follow along with this for my warm-ups and recoveries.

@AdvancingFitness 4 года назад

Yes, I use it for warm ups, short sessions when I feel the need to loosen up my joints and as prep for things like handstand practice. Very useful tool!

@webbfamilyau 2 года назад

Fantastic. I love the follow along sessions. Thanks so much.

@farramichel8023 3 года назад

I made the mistake of actually enjoying the elements program, and now I see the empty space in my office and surrounding areas as a playground. Thanks a lot Ryan.

@gmbfit 3 года назад

hahahahaha, well, the damage is done now ;)

@poloistanina 4 года назад

I did this today. Not gonna lie, I needed to take a minute’s break between the first three rounds and a two minute pause after the fourth. Certainly the last rounds were more conditioning than warm up for me, as I was getting a fair bit fatigued. A very useful routine, as so many of your RU-vid routines are! Thanks a lot!

@ryanhurst3068 4 года назад

Glad to hear that you went at your own speed! Thanks for using this. :)

@helenaster 3 года назад

Using a sturdy table for the pull is brilliant!

@woodfamily5229 Год назад

This is the first time I’ve ever done anything like this. I had so much fun!

@thrashnbash314 4 года назад

I don't think I had seen twisted bear before. It all looks so awesome. Thanks Ryan (and the rest of GMB) for all the great material!

@ryanhurst3068 4 года назад

So many different version of Bear but that's one of my favs. Cheers

@schwoereriffic 3 года назад

I did this video a few times (i don't "get" the monkey and find the crab really hard)... and some low back pain I had for at least a year was gone like magic. I am waking up in the morning and really can't believe it's gone. Thanks for this ridiculous looking and feeling workout!

@gmbfit 3 года назад

Glad it's helping. Keep it up. Pain develops over time, so the solutions also need iteration. Have fun :)

@megumphrey 4 года назад

So happy you put up this video. I finished Elements and miss it! I started the strength program, but it doesn't give me the feeling I had with Elements - good reminder that I can still incorporate Elements movements into practice. (And crab is new!)

@ryanhurst3068 4 года назад

That's right, Megan! You can also use these moves within your other practice as warm-up or even a cool-down. Cheers!

@wesleyangel777 3 года назад

His was so much fun and since I've been working on movements lately, including all of the basics here, I was very happy to learn some variations. I thought I'd created the Leg Thread last month, but I see you folks have created and been practicing long before I did. It's great, because that tells me I'm on the right path. Thanks for all you do and I look forward to (hopefully) more of these in the future!

@gmbfit 3 года назад

Thanks so much! Keep working at it; there's lots more fun to be had when you being to gain more control and strength.

@MartyMillerCrispe Год назад

I just turned 59 yesterday and new to animal movement. I tried a few follow alongs on YT already and this is my favourite so far. Great routine! Thanks for sharing.

@gmbfit Год назад

Glad you dig it!

@wgtx1d 4 года назад

thank Ryan, I just started to explore locomotion and it was great working out with you. I personally sweat like hell...:-DDDD

@trixiejones9918 4 года назад

Not boring. Love it. It's still a bit much for my level (especially stamina-wise haha), but informs my vision of how to expand my practice. Would love more videos with that objective in mind! :D

@gmbfit 4 года назад

Awesome - feel free to adjust the pace and reduce overall time as well.

@manueldelag85 2 года назад

Tried this yesterday and really liked it. Just made a small change, switched the order of the exercises, I did the crab walk before the froggers. It helped me go longer with exhausting my quads. Great workout!

@gmbfit 2 года назад

Sweet - yeah, you can generally be flexible with the order on these. Feels nice to relax into some of those stretches while moving rather than just cranking against tightness.

@Renegade_Minds 5 месяцев назад

Fun. Exhausting. Good stuff. Thank you, Ryan!

@mrsbootsworkouts 11 месяцев назад

I started incorporating animal flow exercises into my workouts, they are awesome!!

@miskbay 3 года назад

this is a wonderful routine. I use a long and more demanding version for active recovery days as well as a shorter one for preparing for my training program. good stuff. I cannot understand how there are so few views and likes though. Compared to the other excercise channels out there GMB philosophy rocks!!

@gmbfit 3 года назад

Probably because we don't shave our chests or do videos titled "the ONE exercise you MUST STOP unless you want to DESTROY your gaiiiinz!" idk, just a guess though... ;/

@miskbay 3 года назад

@@gmbfit I won't mind Ryan taking his shirt off if it'll help the cause :D

@SusanBaronciniMoe 4 года назад

Elements....BORING? Who could think such a thing? This was a great video to follow along with AND let me know that I need to go back and add some Elements...uh...elements back into my routine. There are even a few moves that weren't in my original Elements program. The only problem is, GMB always makes me want to devote more time to my physical fitness! Please, GMB, find a way to add more hours to the day. :D

@gmbfit 4 года назад

If we could add hours to the day, we'd be RICH! hahahaha :) In the meantime, just remember that cycling works: gmb.io/periodization/

@robertwhite2449 7 месяцев назад

Just come across this workout and gave it a blast after finishing Elements yesterday. Wow what a great conditioner! Swapped out some of the basic variations for some of those found in Elements (such as the single arm baby frogger, which is a really fun movement), but this is one i think I'll return to again in the future

$@fracritel$

@fracritel 4 года назад

Really good informative detailed slow enough for an hours to follow thank you for your time Ryan

@ryanhurst3068 4 года назад

Thanks, Frank!

@bushin99 Год назад

Just found this...fantastic!

@anneevjendahl8767 4 года назад

Great to watch! Inspires me to pick up Elements again. Reminds me of how much I really want to be able to do these moves.

@ryanhurst3068 4 года назад

So happy to hear this!

@dam29 4 года назад

No time/condition to do my "workout" today, so I tried this ! I feel warm, a little sweaty, my joints liked it. Perfect to do on the go ! I'll surely do it later !

@ryanhurst3068 4 года назад

Awesome. :)

@arleenlaw6061 2 года назад

WOW!!! My bodyworker recommended GMB to me. Now I know why he's hooked. This is one of the best follow along workout free on RU-vid. I will be teaching some of these moves in my classes. Thank you so much for sharing.

@gmbfit 2 года назад

That's so good to hear :) Tell him thanks from us too!

@EmpoweredAgeing 4 года назад

Love your elements videos and I integrate them in my daily routines and I never think they are boring! :)

@ryanhurst3068 4 года назад

Great to hear!

@hughgran 8 месяцев назад

I have continued with this routine and added modifications from your vid’s and others. It’s an amazing yet simple routine I’ve been able to stick with and evolve from. I’m enjoying Decreased pain, increased mobility and strength, stabilized and improved injuries. THANK YOU SO MUCH FOR THIS KNOWLEDGE AND YOUR GENEROSITY IN GUIDANCE AND TEACHING IT ALL!

@gmbfit 8 месяцев назад

Hey really glad to see that you've used it and made it your own :) And the results are awesome! Great job.

@ngocnguyenxuan7295 4 года назад

I used this after my Ring session. Felt so open on my hip and so glad to do it with Ryan

@ryanhurst3068 4 года назад

Great! Glad to hear.

@lindastankoski5593 4 года назад

I just finished week 3 of Elements and decided to do this as my Play session. I just used variations of the movements that I'd already learned (backwards frogger, monkey 180, etc) if I hadn't learned any you did in the video. Love this! I'll continue to use this 20 min clip while I keep going thru Elements. Thanks!

@gmbfit 4 года назад

Great work, Linda :) And yeah, just substituting what you know and can do with good form is the right move.

@brannanlawbilling8320 Год назад

Sheer genius! My back feels better after three days. This makes BJJ possible for me. Thank you!

@gmbfit Год назад

Glad to hear it! Stick with it :)

@mattlagan8662 3 года назад

Great to work along with you thanks for the video!

@jamesdsouza76 4 года назад

This is excellent. Loved Elements and recently completed Mobius. Love the playing/ flowing together. I'll be using this.

@gmbfit 4 года назад

Definitely let us see how you’re putting it all together, James :)

@gacopyrz 3 года назад

Very inspirational thank you !

@iTonyRoo 3 года назад

Absolutely awesome!

@jayjaycoyote 5 месяцев назад

loved this!!! thank uuu

@PedroHama666 6 месяцев назад

defo not boring! so really good! makes you so strong and while doing that 20 minutes is a real good workout for control, strength building and developing bodyawareness. thanks for sharing Ryan🫶🫶🫶

@PedroHama666 6 месяцев назад

i am doing that nearly every day in the morning now lol. so much fun. depending on my evening workout i go for 15-20 minutes, getting my body smart pumped up, mobility and all kinds of movement here. spread the love 😁🫶

@onetrue217 2 года назад

Really enjoyed this, thanks Ryan. First real workout since foot surgery 👌

@gmbfit 2 года назад

Hope you recovery quickly and fully :)

@castellanacastellana9597 2 года назад

Fantastic, thank you!

@Lenny0Ryan 3 года назад

I totally fell in love with this routine! 👌🙏❤️ thanks 4 sharing

@gmbfit 3 года назад

Right on glad you like it!

@graceinsideofsound 4 года назад

Ryan is so awesome!! Thank you!

@gmbfit 4 года назад

meh, he's all right sometimes...

@tomzorz88 4 года назад

So inspiring yet again. I've been incorporating Elements basics as a warmup or mindful movement session since I went through the program two years ago. (Only the current wrist injury has been able to stop me :'( ) Your content is top notch guys.

@ryanhurst3068 4 года назад

That is wonderful to hear that you are continuing to use these! Take care of your wrist.

@ElizabethGomezakanoopy 3 года назад

Loved it! Thank you for doing this.

@gmbfit 3 года назад

Glad you enjoyed it :)

@wallacefoster1119 Год назад

You are Great, thanks

@iTonyRoo 3 года назад

3 Rounds totally done!

@segugio 3 года назад

thanks, nice workout

@hughgran Год назад

This is truly helpful for me as I recover from weakness and loss of ROM due to injury and Covid. Did it last night and plan to incorporate it into my overall recovery routine. Thank you so much for sharing your knowledge and experience. 🙏

@gmbfit Год назад

Wonderful. Just be consistent and do what you can do. Over time, what you can do will improve :)

@VelhaGuardaTricolor Год назад

Very humbling, I thought I would breeze through it. Thanks!

@gmbfit Год назад

Thanks for trying it :) Definitely harder than it looks.

@heidinapflin4091 4 года назад

That was fantastic, thank you so much!!

@ryanhurst3068 4 года назад

Cheers!

@MR-rd7el 3 года назад

Did this and the next day my hamstrings n triceps were screaming n was breathing heavy hell of a quick workout no weighs needed Thank u for making this short effective video that contribute 2my every day life..💪

@gmbfit 3 года назад

Right on! Thanks for giving it a try :)

@c4st323 4 года назад

Great video, Ryan. It really is what you make it.

@ryanhurst3068 4 года назад

Cheers to that!

@temynguyentaylor5155 4 года назад

Thanks for the video. Love it!

@ryanhurst3068 4 года назад

Thanks!

@conorosheafit 4 года назад

This is great Ryan. I'm working towards a press to handstand this year so will add the straight leg frogger and monkey to my training :)

@ryanhurst3068 4 года назад

Thanks, dude! Straight leg frogger and monkey will really help.

@jocoso05 2 года назад

This is awesome. Thank you Ryan

@gmbfit 2 года назад

Glad you dig it :)

@nahulseyon54 3 года назад

I totally loved this. Thanks tons!!!

@gmbfit 3 года назад

right on :)

@nahulseyon54 3 года назад

@@gmbfit Thanks for this video! :)

@aerron9985 4 года назад

will use this when my head is fuzzy, and need to recap on those basic movements

@matthinton19 4 года назад

Aswell being a good workout I feel like this video embodies gmb so well.

@mrmunson5423 4 года назад

I love gmb - I did something similar today actually 😀 you have opened up my eyes to some new variations, so tomorrow I’m doing this and might run it for more time

@gmbfit 4 года назад

Awesome - let me know how it works out for you

@mrmunson5423 4 года назад

GMB Fitness just did it, woke up late and feel great for doing that, love the switch through bear. Could you do a broken down 20 minute flow, one we can practice to do quicker as we get better at it, I would really appreciate that 😀 good luck with your ankle Ryan 🦶

@ryanhurst3068 4 года назад

@@mrmunson5423 I might do some combo breakdowns in the future but the time is really whatever you'd like it to be. In Elements I show different transitions and combos that one can put together and work on.

@mrmunson5423 4 года назад

Ryan Hurst I love elements and a various flow movements not in elements, but sometimes it’s nice to get some inspiration.

@upwithwings 4 года назад

Oh my goodness... I am out of shape. Ugh. But this was "fun" and a good thing to motivate me to get going again! TY!

@chillymacman 2 года назад

Thank you for this!!

@gmbfit 2 года назад

Sure - give it a try

@JohnnyGreenroom 4 года назад

Thanks Ryan :)

@XXX-tw6zm 3 года назад

Thank some higher power lol for people like this guy these exercises in these training videos are so good

@grazvisju 4 года назад

Feeling exited about Elements again ;)

@ryanhurst3068 4 года назад

Yay!

@craiggingell3775 3 года назад

Just tried this as I'm considering signing up to Elements. Enjoyed it and it's different to stuff I've been doing so far

@gmbfit 3 года назад

Awesome - if you have any Qs, you can always shoot a note to our coaches at hi@GMB.io and get straight answers

@bend2847 4 года назад

With some variations, this is a great warm-up or conditioning session for capoeira

@ryanhurst3068 4 года назад

Ben J And all sorts of things. :)

@JosGrd 3 года назад

Done! Good tutorial!!

@gmbfit 3 года назад

right on :)

@LaplantFilm 9 месяцев назад

thx

@DesAcetek 2 года назад

Well done to you.

@4KConelove 4 месяца назад

I don’t have floor covering everywhere , but wearing fingerless yoga gripping gloves and grip socks helps with protection and slipping. I like going up the stairs using some of these moves too, as they are carpeted.

@gmbfit 4 месяца назад

You can use whatever you like. Ultimately, you should try to develop the ability to move comfortably on any surface.

@katherynmaxwell5103 3 года назад

Thought I would give this a try after trying some moves with you during the Embodied Movement Summit this past weekend. I am excited to learn more ways my body can move and experiment with some new challenges that I can also do with my kids! I was pretty sweaty by the end, so this was a good workout for the first try. Very easy to keep up with.. now for some hand stand practice!

@gmbfit 3 года назад

Glad to hear that, Katheryn! Thanks for checking out more :)

@flurblewibble7735 4 года назад

Excellent - how can anyone give this a thumbs down?

@abinavmr8856 3 года назад

Lovin it

@IBTrubble 3 года назад

Hot Damn! That's a good workout!

@joepeters769 4 года назад

Wonderful video! I've been using ELEMENTS for a while now, and the instructional videos are excellent. If you could supplement the instructional videos with a follow-along video (similar to this one) for each day of training, I for one would find the program even more effective. Keep up the great work!

@gmbfit 4 года назад

Thanks Joe

@joepeters769 4 года назад

@@gmbfit is that a "yay" or a "nay" on the follow-along videos? You have to admit, it's a pretty good idea.

@gmbfit 4 года назад

@@joepeters769 If it would work for the all the ways people use the programs, we would have done it years ago :)

@Kristi012 Год назад

Love this🙌 thanks for sharing!! Now it’s part of my routine!!!

@allanpaterson3011 4 года назад

Ryan this is my daily routine, can we have more of this stuff please!? 🙏

@misoginainternalizadaopres7131 Год назад

Me: come on body these are simple movements Body: 😢this is not the warm up...😂

@gmbfit Год назад

Ha! Looks can be deceiving. ;)

@xPatRussell 4 года назад

This is perfect. I did Elements last year, and recently completed Parallettes 1. Was wondering what to do next because (irritatingly) I can't buy Parallettes 2, and I had been thinking of returning to Elements and try it with more focus. But, *why* is this perfect? I think having the knowledge that this kind of structure is something you guys do yourselves helps a lot, and it's nicely presented in terms of "choose your own variations". Did it for the first time this morning, and as an unfit, too-heavy nearly-50 year old, the only thing it warms me up for is a nap frankly, but really enjoyed it. Elements gives you the tools, this shows you how to use 'em, in a way that the "flow" section of Elements didn't do (for me anyway). Would love to see more of these, thanks for making it.

@ryanhurst3068 4 года назад

Pat Russell Great to hear from you. Perfect response. ;) Cheers

@janerikviddal5900 4 года назад

I never done it before, and i found it surprisingly hard. It look simple at first glance. This a type of thing you would recommend doing as daily routine, or would that be too much? I appreciat the good content you guys provide. :)

@gmbfit 4 года назад

Do it as often as you like

@sierraden57 11 месяцев назад

I'm an Elements subscriber and this video gives me a goal to mimic this workout eventually. Having gone through some of these movements, I can really appreciate how fit and skilled Ryan is! One thing I'd like to know is "What brand of pants" is he wearing? Any pants that allow that kind of movement are my kind of pants!

@gmbfit 11 месяцев назад

We discuss the pants at length here: gmb.io/jeans/ :)

@hattorihanzo8385 Год назад

Twisting bear at 5:23 is the best 👏👍

@gmbfit Год назад

such an underrated movement :)

@hattorihanzo8385 Год назад

@@gmbfit it is definitely among the “low stress yet deep stretch” category movement. It doesn’t take much effort, but gives such a great satisfaction after sitting on chair for hours. 👍 thank you.

@skydivesmitty 4 года назад

What kind of mat are you using? Thanks. Love your content and most importantly love concept of your company.

@gmbfit 4 года назад

It's just a cheap Costco puzzle mat - glad you're finding GMB helpful :)

@MrTraceym1 4 года назад

i loved this! I plan to use this regularly playing in the background as i do my versions of what i am focusing on (levitating for example). Anyway, it would be great to have these follow alongs in an optional section of Elements. BTW, i do not find elements boring. I feel so invigorated while practicing these moves.

@ryanhurst3068 4 года назад

Thank you, Tracey! I might have to do more. :)

@HectorPohle 4 года назад

11:00 you missed the crab. Great video.

@ryanhurst3068 4 года назад

Haha, yep! And I addressed that at the end of the vid. ;)

@FlorenceLeonardo 2 года назад

This actually look so FUN. I'm excited to try this weekend. I have carpets. that should be fine yea?

@gmbfit 2 года назад

Carpet, grass, wood, whatever works :)

@asloweater 4 года назад

i tried this yesterday but im taking it slow. don’t think i’m ready yet so i just repeat the movements from round one. but crab walk was hard for me. i don’t thinks i’ve seen any crab walk tutorial on the channel yet. if gmb don’t mind can we please have a crab walk tutorial pleaseeee. i really loved your videos and clear instructions. 😊

@gmbfit 4 года назад

We'll have it in our next Elements update ;)

@nutthrower4415 2 года назад

Oh my, can’t come close to doing these that long. I definitely need to practice. Where to start so that I can perform these moves. Maybe this program has a beginner part 😂 I’m digging this though, I feel progress will definitely up your strength

@gmbfit 2 года назад

The beginner part is not trying to do it for 20 minutes. There are other numbers between 0 and 20, and you can choose however long works for you.

@iTonyRoo 3 года назад

I m learning to Nose riding. Water balance is challenging! Any advice from anyone?

@kamojet 8 месяцев назад

As I suspected I had a tough time with this workout. It's not that I never worked out, but I did take an overly long break. And it's made up of exercises that I'm not used to. So I didn't make it past 7 mins, I'm toast. However, I'm going to do 8 mins tomorrow. Then 9 mins the next day. I want to get back to where I feel good again.

@gmbfit 8 месяцев назад

Cool. Just do what you can do.