Build total body strength from the mat in this 30-Minute Full Body Mat Workout on the Floor!
If you’re recovering from a knee injury (like me!), need a workout that doesn’t require standing, or are a beginner who wants to try a workout from the floor… this is for you!
We’ll build muscle without standing in today’s full body workout!
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THE WORKOUT: 30-Minute Full Body Mat Workout (No Standing)
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells, Long Loop or Mini Loop Resistance Band + Optional Ankle Weights
I recommend 8-25 lbs depending on your fitness level. I’m using 10-15 lbs in this workout video.
My ankle weights are from Amazon (affiliate link): https://amzn.to/3VI6EMd
My resistance bands are from Hope Fitness (affiliate link): https://www.hopefitnessgear.com/?ref=NML
*Discount Code: NML
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
5 Circuits
2 Moves Per Circuit
Performed in our time drop format where work time drops with each set, but rest time always remains 10 seconds:
Set One: 40 seconds of work
Set Two: 30 seconds of work
Set Three: 20 seconds of work
Repeat each circuit x 3 sets
Core Burnout Finisher
►10 Best Floor Exercises with Dumbbells
1⃣ CIRCUIT ONE: LEGS + BACK
1) Resistance Band Around Feet Back Rows
2) Alternating Prone Leg Lifts/Superman
2⃣ CIRCUIT TWO: LEGS + SHOULDERS
1) V-Sit Alternating Shoulder Press
2) Side Leg Lifts (R)
3⃣ CIRUCIT THREE: LEGS + CHEST
1) Lying Floor Chest Press
2) Side Leg Lifts (L)
4⃣ CIRCUIT FOUR: LEGS + TRICEPS
1) Skull Crushers
2) Quad Leg Lifts Over Dumbbell
5⃣ CIRCUIT FIVE: LEGS + BICEPS
1) ½ Curls + Rotator Cuff
2) Glute Bridge
6⃣ CIRCUIT SIX: CORE BURNOUT
Lying Oblique Reaches (20 Reps)
Toe Touches (20 Reps)
►TIME STAMPS:
00:00 Workout Introduction
01:10 Warm Up
06:45 Circuit 1
11:35 Circuit 2
16:10 Circuit 3
20:45 Circuit 4
25:30 Circuit 5
30:20 Circuit 6 (Core Burnout)
32:15 Cool Down/Stretch
Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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WEARING (affiliate links):
► strongfeel Training Shoes — https://creatoriq.cc/3TP69hl
► Base Pace Leggings — https://creatoriq.cc/3DH1SrW
► My Cool Racerback Tank is out of stock but this Align Racerback Tank is similar — https://creatoriq.cc/3uEx6tS
► Energy Bra — https://creatoriq.cc/3UrK4Hk
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MORE of My Seated/Chair Workouts on YouTube:
► 30-Minute Arms and Abs Workout (Standing or Seated Workout) -- https://youtu.be/at1HZeMPLdk
► 30-Minute Full Body Dumbbell Workout -- https://youtu.be/cryLopc5PZ0
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#matworkout #fullbodyworkout #fullbodystrength