Build total body strength from the mat in this 30-Minute Full Body Mat Workout! 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!
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► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. Option to add a Mini Loop Resistance Band, Pilates Ball + Ankle Weights if you have them available.
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/3YROVGm
My resistance bands are from Hope Fitness (affiliate link): https://www.hopefitnessgear.com/?ref=NML *Discount Code: NML
My Pilates Ball is from Amazon (affiliate link): https://amzn.to/3wcyZi5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►TIME STAMPS + WORKOUT OUTLINE:
00:00 Workout Introduction
5 Circuits
3 Moves Per Circuit (A/B/A format -- so you repeat move 1 for move 3)
Timed Intervals (perform move A for 30 seconds of work, 10 seconds rest and perform move B for 45 seconds of work, 10 seconds rest)
Repeat each circuit x 2 sets
01:50 Warm Up
06:00 Circuit 1
A: Single Arm Chest Press, R
B: Bent Knee Leg Lower + 3 Ball Squeezes
A: Single Arm Chest Press, L
12:05 Circuit 2
A: Mini Band Side Leg Lifts, R
B: Single Arm Back Row, R/L
A: Mini Band Side Leg Lifts, L
17:45 Circuit 3
A: Skull Crushers + Leg Lowers
B: Dumbbell Dead Bug
A: Skull Crushers + Leg Lowers
23:10 Circuit 4
A: Single Leg Glute Bridge + Quad Leg Lift, R
B: V-Sit Alternating Arnold Press
A: Single Leg Glute Bridge + Quad Leg Lift, L
29:05 Circuit 5
A: Side Leg Lift + Reach + Crunch, R
B: Prone Leg Lifts + Open (V’s)
A: Side Leg Lift + Reach + Crunch, L
34:30 Cool Down + Stretch
FITNESS TRACKER SETTING
We set our watches to "strength training" for this workout! Here's the fitness watch our team uses + loves (affiliate link): https://www.anrdoezrs.net/click-100758003-15612516
Find this workout on the blog: http://www.nourishmovelove.com/35-minute-mat-workout
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LINDSEY WEARING (affiliate links):
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Fast and Free High-Rise Tight -- https://creatoriq.cc/3Ao5EXx
► lululemon All Yours Cropped T-Shirt -- https://creatoriq.cc/4fOeXQR
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#matworkout #leginjury #seatedworkout