FLOOR FLOWS: 30-minute Natural Movement Workout for Core Strength, Cardio, Mobility

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⭐️ FREE 10-day Ground Mobility Course
www.movementpa...
⭐️STRENGTH & MOBILITY TRAINING PROGRAMS on my APP
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⭐️ 6-week MORNING MOVEMENT program
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⭐️Round Movement Mat
Here’s the link to the mat I use: bit.ly/3dsAJuv
⭐️Follow me on INSTAGRAM
/ movementparallelslife
Workout type: Uptempo with Skill Focus
Challenge Level: 4 / 5
Equipment needed: Mat & Open Space.
This is a 35-minute workout focusing on short sequences of movements. They combine ground, crawling, and standing movements so I just call them Floor Flows.
The workout starts with a ground-based warm up for 2 rounds. Then 3 separate sequences performed for 4-5 rounds each.
I'll talk you through the first round and then you'll keep pace with me going through the remaining rounds. Workout finishes with stretching.
Aim for efficiency and making clean transitions between your movements. Once you feel good with a movement being to increase the intensity or start to explore different variations. Keep a smooth pace through the flow, stay present in your practice, and explore the patterns. Enjoy!
0:00 Introduction
0:01 MOVEMENT || LIFE FLOOR FLOWS
8:46 Round 1
11:48 Round 3
15:09 5 ROUNDS
22:55 4 ROUNDS
29:06 Stretch Series

Опубликовано:

7 сен 2024

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Комментарии : 84

@bronwynwilmot3133 Год назад

Keep coming back to this one - love it. Your 30 Min follow alongs are always my favourites

@susanfrikken-yaharatherapy5852 6 месяцев назад

I really appreciate what you are offering!! It is so welcome, and joyful. with room for expression and exploration. love the cue to hold for breath count...! Thank you.

@freelancebythebay 2 года назад

Wow! I am back to myself! Thank you for offering your processes. I am, in a word, “ floored.” From the heart, Marie Z.

@dpatel6393 6 месяцев назад

What an amazing workout

@Nortrin 4 месяца назад

Just beautiful 🙏🏻❤️

@auradumitrica7336 7 месяцев назад

Great, great work! Love it!!

@dmitchell3672 3 года назад

Thank you. Thank you. Thank you 🙏🙏🙏

@tzvconoa 2 года назад

thank you. It was fun!

@antjekonig967 6 лет назад

just did this as my morning movement and now i feel ready and fresh for the day. thank you, kellen!

@kelvinmilian4534 2 года назад

I never expect these to be as intense as they are. You really are a craftsman of this kind of workouts. Keep up the good work man.

@mariadelaluzhernandez8795 7 месяцев назад

Buenísima rutina. Excelente video. Mil gracias.

@daniam7581 Год назад

Love what you add at the end about gratitude and being present and not always just goals goals goal. And the movement is so good!

@StrengthFlowFitness Год назад

I'm happy to hear the message resonates with you! Presence and appreciation is the energy operating in the background to really help drive the shift from mere exercising to embodied movement.

@davidlurey 6 лет назад

another great one... at 8:30p in Mallorca, Spain... storm coming in outside and this this was perfect to clear the day, getting ready for a peaceful rest. Your personal connection talk at the end is such a great balance to the physical effort and I appreciate it! Thank you and ... see you next time! (by the way, I've shared your videos with my two exercise loving 'kids' (23 & 25 years old!) and they love you too)

@StrengthFlowFitness 6 лет назад

Sounds wonderful, my friend. I was in Los Angeles teaching, not getting enough of the sunshine. Now back home, back in the lab working on my next video and some new projects. Thank you for sharing and the support. Much more is on the way!

@audrayearwood7832 3 года назад

Just did this. OMG this kicked my butt but in the best way! Feeling refreshed, connected and centered.

@amberl9758 6 лет назад

I found this bc I'm looking for something other than the plyo cardio I normally do on cardio days. I wanted something that felt good but still got my heart rate up. This was great! I was sweating by the end and I was having fun. Cant wait to try more!!

@StrengthFlowFitness 6 лет назад

That's awesome! I've got a few of these flow practices and I'm going to shoot another one soon. Thanks for watching!

@victorianannozi9760 Год назад

Thanks

@andrzejrydelski9233 3 года назад

Great stuff! You could tel when to switch soI could follow on flow ;)

@mariameininger9672 4 года назад

Thank you for this creative and amazing Workout. I love it. Grüße aus Deutschland von Maria.

@WRKhalie 3 года назад

First try with you and I'm so happy. Every other mobility movement video I find is HITT (too hard on my old body. I need to build up to all that so my starr with you is appreciated.

@stefanocresto5581 2 года назад

Always beyond!!!! Great stuff man!!! 👏 👏👏

@moshekorem 5 лет назад

So good to get back to older practices and own some gains. Good fun

@davidodonnell1426 6 лет назад

asked for this exact session in a comment in your natural movement meets HIIT session. perfect. thanks.

@cjoviac 5 лет назад

I cannot wait to do this tonight. I’m used the standard yoga flows..so some of the moves here are new to me and I’m excited to add them to my mobility/stretching routine. Will do multiple days a week! 👍

@alisalewis426 4 года назад

Thank you! You are the best!

@T00nah 4 года назад

I love this workout. Total sweat fest. Also, thank you so much for posting the artists and songs you have in the video. I really liked one of the songs a lot and was trying to figure it out when I saw you listed it in your description.

@anuraagjaiswar457 5 лет назад

Nice workout and video as well. Helpful as I am studying mobility at the moment..

@puntomarketing 2 года назад

Great exercises for my back pain :)

@monicabarros8599 Год назад

Por fin encontré el vídeo , me encanta

@tovameguira6381 2 года назад

AWESOMEEEEE!!! The last round for me 🥵lol. I need to learn how to do the forward rolls omg!

@lilc8335 4 года назад

Excellent combo and a lovely change from my usual yoga practice during these covid days. Thank you🙏

@kikkariitta2722 6 лет назад

Thank you Kellen once again for this amazing practice. So happy and excited about it and enjoyed so much! Happy to notice how my body started loosen up as the rounds went through. This is the kind of workout I need on a regular basis.

@StrengthFlowFitness 6 лет назад

You're very welcome, I really had fun with this one! This style of training is great for a few times a week balanced out with plenty of hanging and pulling movements. Glad you enjoyed it!

@andresbernardi42 2 года назад

Hi, I've been working out with your videos and the results are amazing. Thanks for sharing Kellan 👍🏻

@chrisdsportscoachingaustra9055 2 года назад

Amazing! Thank you so MUCH!!!

@metanoiahealingarts4871 5 лет назад

This flow is incredible. ❤️ Thanks for your amazing contribution to RU-vid!

@StrengthFlowFitness 5 лет назад

Thanks for the kind words! Happy to share the movement goodness 😉

@2033971 3 года назад

Wow this was perfection!

@yaamama1 6 лет назад

So so so so amazing. I really needed this movement this morning. Ab-soul-utely perfect! Thank you.

@StrengthFlowFitness 6 лет назад

You're very welcome, of course! I'm so glad you're vibing with this style. What kind of changes do you notice?

@Ssssyyyyyyyyyy 6 лет назад

Thank you for very humbling experience....

@StrengthFlowFitness 6 лет назад

Good on you for practicing with that focus and intention! Love it.

@aishaflowyoga8451 3 года назад

Another awesome play session - thank you ❤

@mstar4150 4 года назад

I just found your channel and loved this workout. I'll definitely check out your other videos. I needed this today. Thanks!

@StrengthFlowFitness 4 года назад

Cool. If you like these FLOW movement practices, I have a full playlist here: ru-vid.com/group/PLeElSzqPKgiyf_9y2Q0F9jp6wzUXIL71p Enjoy!

@moshekorem 6 лет назад

Just fun and feels so right! Another great one😊

@benhowarth8528 4 года назад

Great practice. Thanks.

@StrengthFlowFitness 4 года назад

Very cool, thanks for watching.

@katesq8069 5 лет назад

Love these function movement exercises! U Rock thank you I’m 60 and slowly improving my movement!

@T00nah 5 лет назад

Sweat fest! This was an awesome combo workout (I skip the forward rolls). I am starting to neglect my yoga workout and doing your movement videos lately because they seem to loosen up my joints better. Thank you!

@katytallon1 5 лет назад

Thank you - this is what i've been after for ages. x

@FitYourWayByMelD 5 лет назад

Am glad I have found you 🙂🙂🙂

@tsylvestroneyahoo4630 6 лет назад

So many thanks for this video. I experienced my first practice of natural flow through your guidance. Keep up your good flow!

@anuraagjaiswar457 5 лет назад

I have also subscribed, I think I have found a good place to start. :) You also have a very good collection of videos made.

@StrengthFlowFitness 5 лет назад

Thanks very much for watching and subscribing! Best wishes.

@mary-ana5398 2 года назад

Thank you Kellen for all your videos. The exercises are great, I love it! .. I feel good and I regain my flexibility. Thank you so much🙏🏻💜✨

@vinoto 6 лет назад

Love it! Can’t wait to give it a go !

@juliemargaret. 5 лет назад

Wow I did not expect to sweat as much as I did!

@StrengthFlowFitness 5 лет назад

I'm sneaky like that 😏Thanks for watching!

@jameswood6574 5 лет назад

HHHHOOOOOoooo...this kicked my butt. LOVED IT 😁

@StrengthFlowFitness 5 лет назад

Nice! Well done 🤘🏽

@dpatel6393 6 месяцев назад

Loosen and relax while Builsing strength

@marcoandreknottjung3418 6 лет назад

Thanks for all your good creations! But a question: what do you eat in a da? Because there are so many different sights and "rights" of eating, in the world and that's the most confusing part in life! There are tooo much meanings in that case! I thank you for a comment! Have a great time!

@KaitoProductions 6 лет назад

great stuff

@esratontubuldac9326 6 лет назад

loving your stuff 🙏🏼but forward rolls arelike rock fallson the ground any tips😬😱cant believe how easy it was when ı was akid thanks in advance .if there is workout u created before on the subject spesifly can u please send me the link😀

@StrengthFlowFitness 6 лет назад

With rolling it's very important to start on soft surfaces - grass or mats are ideal. Working on tucked rocking and rock ups (both in many of my videos) will help you get the feel of how to maintain the correct position that gives you a smooth exit - this all about core and spinal mobility. Then work on the back rolls. Once those are smooth you can go from a back roll and just reverse the path into a beginner front roll. When starting you want to stay low to the ground and give yourself a comfortable environment. The roll starts from the back of the shoulder blade across the back to opposite hip. Filming your practice is a great way to start getting a better sense of what's going on in the movement. Hope that helps! Best of luck and thank you for watching!

@FitRebelRah 6 лет назад

My hips have gotten so much stronger by dolng long, bent sit and side bent sit. I am going to rock and go into side bent sit.

@StrengthFlowFitness 6 лет назад

Glad to hear you're keeping up on your Natural Movement practice and seeing some progress, Dia!

@laviniaplonka 5 лет назад

Really awesome. Like doing Feldenkrais on steroids :-).

@StrengthFlowFitness 5 лет назад

Ha love this. Best comment ever 🙂

@monmon4567 6 лет назад

Thanks for posting! BTW what is the brand of the round mat?

@RobRast 6 лет назад

You're looking jacked lately! Are you doing primarily movement or also other disciplines?

@StrengthFlowFitness 6 лет назад

Thanks, man. I just do what I do. It's all movement in my mind, the collection of things that I do is always changing. Semantics aside, the past few weeks I've just made a few slight tweaks - mainly tighter diet and parallette training. It's a constant ebb and flow of loosening and dialing in depending on what's happening in my life. Cheers.

@samitghosh9436 4 года назад

@@StrengthFlowFitness h

@daleangles 5 лет назад

This looks interesting! Would you say it's safe for someone with a herniated lumbar disc? Thank you!

@StrengthFlowFitness 5 лет назад

I would never say something is definitively safe or unsafe for anyone with an injury without any information. Some of my videos are more dynamic, others are slower and more restorative. Use your best judgement, of course, but I'd recommend slowing down to build the stability and motor patterns first as a way to "earn" the dynamic movements. I've had a herniated disc before and know it can be a process, best wishes to you in your in your training.