mat 40 min · 13 moves

Mat Strength

A full-body mat strength session.

As it reads on the watch

  1. 1 / 13

    Walkout Warm-Up

    Stand to plank

    standing

    Wake everything up

    • · Roll down, walk to a plank
    • · Hold, then walk back
    • · x5, smoother each round

  2. 2 / 13

    Push-Up Series

    Pilates push-ups

    plank

    Elbows brush the ribs

    • · Lean, lower halfway, press
    • · 3 sets of 5
    • · Knees = smart, not weak

  3. 3 / 13

    Standing Footwork

    Squat + heel lift

    standing

    Legs like the reformer

    • · Squat, then lift the heels
    • · Press up through the big toes
    • · x12, slow down the lowering

  4. 4 / 13

    Bridge Series

    Single-leg kicks

    supine

    Back body strength

    • · Hips high and level
    • · Kick up, flex down x3 each
    • · March to finish

  5. 5 / 13

    Side Kick Series

    Long lever

    side-lying

    Glutes + waist

    • · Front-front, back sweep
    • · Up-up, slow down
    • · Circles both ways · both sides

  6. 6 / 13

    Swimming

    Prone

    prone

    Posterior chain endurance

    • · Opposite arm + leg lift
    • · Flutter 10 counts x3
    • · Eyes down, neck long

  7. 7 / 13

    Leg Pull Back

    Reverse plank

    reverse plank

    The forgotten side

    • · Fingers point to the heels
    • · Hips lift to one line
    • · Kick one leg, hips stay · x6

  8. 8 / 13

    Kneeling Side Kick

    Hand down, leg long

    kneeling

    Balance + lateral hip

    • · Kick front and back, level
    • · Hips press forward
    • · x8 each side

  9. 9 / 13

    Teaser Series

    Full + twist

    supine

    The centerpiece

    • · Roll to the V, hold
    • · Add a twist each way
    • · 3 rounds, slower each time

  10. 10 / 13

    Boomerang

    Teaser meets seal

    seated

    The advanced finisher

    • · Cross ankles, roll back over
    • · Switch legs, teaser up
    • · Circle the arms, bow forward

  11. 11 / 13

    Corkscrew

    Add jackknife if able

    supine

    Control upside down

    • · Circle the legs both ways
    • · Jackknife: hips up, toes high
    • · Roll down the middle slow

  12. 12 / 13

    Lunge + Twist

    Standing

    standing

    Legs meet obliques

    • · Lunge low, hands at the chest
    • · Rotate over the front leg
    • · 8 pulses each side

  13. 13 / 13

    Closing Sequence

    Push-ups to roll-up

    plank to standing

    Finish strong, then long

    • · 5 final push-ups
    • · Flip over: one slow roll-up
    • · Stand and roll the shoulders