Global Bodyweight Training - Mike Fitch anima movements
Decelerating from traveling frog into static frog

The traveling and static frog combination in this week’s exercise gives us a new animal flow exercise that brings together some powerful traveling moves with static holds building amazing strength and control. I was inspired to introduce this move while in Truro Cape Cod this past week, where I was lucky enough to have miles of private beach in both directions and an amazing sand bar that was perfect for some open space movements. Inspired by the natural beauty of this place I decided it was time to introduce a new animal form – not only a new traveling animal but the static pose of the animal as well.

For those of you who have already started working on the Animal Flow Workout, you can add the traveling and static frogs into your flows. In this particular video we are combining the two for a very challenging sequence.

Any of you doing Animal Flow will notice that the traveling frog resembles the Ape movement, with some variations in hand and leg placement. And any of you out there who have practiced yoga will probably recognize the static pose as the Frog Stand. In classic hand balancing, this pose is called a Knee-to-Elbow hold. These are just a couple examples of how there are many moves the body is capable of, and even many more names for each one of them!

Global Bodyweight Training - Mike Fitch animal movements
The Frog Static Pose (advanced progression)

We use static poses a lot in the GBT system because they play such a powerful role in neuromuscular connection as well as joint stabilization. Statics come in many different forms in the system. It may be as easy as a simple plank or as advanced as a human flag, but for this post we are introducing one of our animal poses, the frog static. The frog static we use here is incredible for the strength and support that you’ll require in order to perform more advanced movements and forms later.

Since jumping right into the advanced version of the traveling and static frog combination can be tricky, this video includes two version of the drill. The first progression includes a beginner traveling frog, coupled with a beginner static. The more advanced progression requires far more power in the travel, and an incredible amount of control and strength while jumping into the static. Either way they are a great way to challenge yourself.

No matter what your skill level, I recommend starting with the more basic version first so that your body can adjust to the movement. And be sure that when you’re jumping into the static you start with a pillow down just in case you decide to take a massive face plant!! (Notice that even I’m practicing in sand here!)

So, check out the video below and good luck with this one!

For lots more exercises using animal movements, check out these articles and videos about GBT’s Animal Flow Workout:

Published by Mike Fitch

Mike is the founder of Global Bodyweight Training. He has more than 12 years as a fitness professional encompassing a wide range of disciplines which he draws upon to create the GBT system.

Join the Conversation


  1. Great combo Mike, you never seize to amaze me! I can’t wait to add this into my already growing flow movement library. Thanks for always keeping me challenged brotha!

    1. Thanks for the props Matt! I’m psyched for all of the new accomplishments with Primal Fit Miami!!

    1. Thanks Logan! And thanks for being such a big inspiration in the development of GBT!

  2. gosh, that’s great but looks hard. I wonder how much time will it take a 45 years old like me to do this…………in the meantime I can do in a perfect way all the animal flow…………but this seems a bit hard to achieve……….especially the decelleration to a frog stand………michael

    1. Michael, you 100% percent can do this exercise. Just keep in mind that bodyweight training is all about practice, progression and patience. Take it one step at a time. Practice on your basic traveling frog and your frog stand separately. Once you feel solid with both of them you can begin to attempt to put them together, but not until you’re ready. Personally I’ve only been practicing bodyweight training exclusively for barely two years and just yesterday I was able to achieve two goals that I thought impossible at the beginning of my quest. So keep training hard my friend and you’ll get there.

  3. Mike(y)- Sorry for the y but that’s the only way I remember it. I was looking for your mom on Facebook for my mom and saw a Mike Fitch and just couldn’t think to whom a Mike Fitch was related. You are supposed to be a little taller than my oldest son (7) with a mop of white blond hair:). Anyway my sons have been taking Taekwondo and dance classes so they have been exposed to the crab and the bear and an in place frog. Since watching the frog clip they have been frog jumping all over the house. They have also been doing mountain climbers in their classes so they liked seeing some new ways to do them. So happy to see you be successful and healthy.


    1. That’s hilarious Marcie! Well I’m glad you found me and I’m glad the kids are able to use some of the GBT moves! Keep checking back into the site and keep spreading the word. Great to hear from you

  4. Hey Mike, really enjoyed practicing this with the kids today (they were able to do the static holds!). Still working through the animal flow movements, very challenging and very enjoyable!. Keep up the great work bro!

    1. Hey Tom I’m so glad to hear the kids are enjoying the movements and the Animal Flow, you are an inspiration to us all!

  5. hi mike
    im a bjj studennt in israel, and also study a degree in sport in college, i was looking for some new ways to warm up all kinds of workouts and this seems fit exactly to what i look for.. good flow and soft motion yet intense and challenging.. really good work 🙂
    i’ll now check here for some new ideas as i like your way of using mostly if not only our own body as an ultimate tool.
    excellent work

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