By Coach Kennedy

July is here, summer is well on its way, and we are now some four plus months into our “new reality”, if you will, since COVID hit back in mid-March.

This month I wanted to once again offer up something that we could easily perform indoors as well as outdoors, and most importantly, benefit your fitness and health.

I’ll be performing a series of three movements, animal flow based, and then I’ll show you how to combine them for some really fun, effective, purposeful animal flows!  I’ll be performing:

  1. Static Beast
  2. Crab
  3. Side Kick through
  4. A flow combining all three movements.

The benefits of these movements and flow include functional strength, muscular endurance, stability, core strength, body awareness (proprioception), inter and intra muscular coordination, connects the right and left brain, nervous system activation, myofascial tone and last, but not least, it’s a ton of fun when you start to flow them together!


Due to the complexity of each movement and the flow in this section, I have provided complete videos for your ease of use and instruction.

Static Beast:


Side Kick Through:

Flow combining 3 movements:


Each movement can be used on its’ own for prepping or as part of the exercise program. You can perform 6-8 reps per side or use a timed approach, 10 to 30 seconds. Perform 1-4 sets depending on its intent.

ALWAYS regress and progress as required. Not sure how?  With this movement consider the following: coupling time, strength bands, advanced toners, weighted vests, unstable surfaces, and pause holds.  Need more help? Connect with me at:

Catch more Coach Kennedy at the canfitpro 2020 Virtual Series!
Register now.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 29-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his own one on one coaching programs, consulting, live education, workshops and lectures. Coach Kennedy is also an educator for canfitpro and EBFA- the Evidence Based Fitness Academy (

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach and Personal Trainer Manager.  Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the year award as well as the 2019 Canadian Delegates Choice Presenter of the Year Award.  Coach Kennedy is also a cofounder of QHI- Quantum Health Institute. and