Build total body strength from the mat in this 30Minute 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!
SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe'>https://bit.ly/NMLYoutubeSubscribe
Become a member of Team NML (for exclusive workouts, community + accountability): / @nourishmovelove
▶ Get all my seated/mat/knee injury recovery workouts in this playlist: • Seated/Chair Workouts
✨THE WORKOUT: 30Minute Full Body Mat Workout (10 Floor Exercises)✨
► EQUIPMENT: MediumtoHeavy Set of Dumbbells. Option to add a Mini Loop Resistance Band, Pilates Ball + Ankle Weights if you have them available.
I recommend 825 lbs depending on your fitness level. I’m using 1015 lbs in this workout video.
My ankle weights are from Amazon (affiliate link): https://amzn.to/3A7AAvb
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
► INSTRUCTIONS:
✔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
►10 Best Floor Exercises with Dumbbells
1⃣ CIRCUIT ONE: CHEST + LEGS + CORE
A: Single Arm Chest Press, R
B: Bent Knee Leg Lower + 3 Ball Squeezes
A: Single Arm Chest Press, L
2⃣ CIRCUIT TWO: LEGS + BACK
A: Mini Band Side Leg Lifts, R
B: Single Arm Back Row, R/L
A: Mini Band Side Leg Lifts, L
3⃣ CIRUCIT THREE: TRICEPS + CORE
A: Skull Crushers + Leg Lowers
B: Dumbbell Dead Bug
A: Skull Crushers + Leg Lowers
4⃣ CIRCUIT FOUR: LEGS + SHOULDERS
A: Single Leg Glute Bridge + Quad Leg Lift, R
B: VSit Alternating Arnold Press
A: Single Leg Glute Bridge + Quad Leg Lift, L
5⃣ CIRCUIT FIVE: CORE
A: Side Leg Lift + Reach + Crunch, R
B: Prone Leg Lifts + Open (V’s)
A: Side Leg Lift + Reach + Crunch, L
►TIME STAMPS:
00:00 Workout Introduction
01:50 Warm Up
06:00 Circuit 1
12:05 Circuit 2
17:45 Circuit 3
23:10 Circuit 4
29:05 Circuit 5
34:30 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
❤ Find this workout on the blog: http://www.nourishmovelove.com/35min...
_________________________________________________________
WEARING (affiliate links):
► strongfeel Training Shoes — https://creatoriq.cc/3TP69hl
► Base Pace Leggings — https://creatoriq.cc/3DH1SrW
► AbrasionResistant Training TShirt —https://creatoriq.cc/3Mg7dc8
_________________________________________________________
⭐ MORE of My Seated/Chair Workouts on YouTube:
► 5Minute Seated Abs (Intense Ab Workout) • 5Minute Seated Abs (Intense Ab Workout)
► 30Minute Full Body Mat Workout (No Standing) • 30Minute Full Body Mat Workout (No S...
► 30Minute Seated Arms • 30Minute Intense Arm Workout (Seated)
► 30Minute Arms and Abs Workout (Standing or Seated Workout) • Live 30Minute Arms and Abs Workout (...
► 30Minute Full Body Dumbbell Workout • Live 30Minute Full Body Dumbbell Wor...
_________________________________________________________
SUBSCRIBE TO MY CHANNEL https://bit.ly/NMLYoutubeSubscribe'>https://bit.ly/NMLYoutubeSubscribe
►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
https://www.nourishmovelove.com/subsc...
► Access ALL of my FREE 14DAY + 30DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/categ...
►FOLLOW On Instagram:
/ nourishmovelove
www.nourishmovelove.com