• 15 Semi-Bulgarian Squats – each side

• 20 Bodyweight Squats
• 20 Walking Lunges (10 each leg)
• 20 Jump Step-Ups (10 each leg)
• 10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
• 10 Dips – Bar Stools
• 10 Chin-Ups (or inverted bodyweight rows with underhand grip)
• 10 Push-Ups
• 30 Second Plank

Lower Body Circuit

Mountain Climbers
Start in a raised push up position. Bring one leg forward toward your chest, then return it
back as you pull the other forward. Do these quickly for anywhere between 50 and 80 reps.

Bodyweight Squats
Stand with your feet planted shoulder length apart. With your hands out in front of you or
behind your head, lower yourself into a squat position, keeping your back straight, until your
quads are parallel with the ground. Do about 20-30 reps.

Single-Leg Glute Bridge

Lay flat on your back on your yoga mat. Keeping your upper back on the mat, extend one leg
up into the air while keeping the other foot planted on the ground. Raise your butt and lower
back off the ground while keeping your leg in the air.

Core Killers

Planks
The world record for a plank is currently 5 hours and 15 minutes. Until you are ready to give
the folks at Guinness a call, you can try to hold yours for 1-2 minutes. Support your weight
with your forearms and toes, pulling your belly button in toward your spine. Don’t let the
ache in your abs stop you from doing this exercise: it just means that it’s working!

Opposite Arm and Leg Lift

More work for your core! Apply that balance you learned from yoga to build your strength
with this move. Start out on all fours, then extend your right arm and left leg far out. Hold
the position for about 10 seconds and then switch appendages. Do 15 reps.

The Roll Up
If you ate too many fruit roll-ups as a kid, do some penitence with this grownup  exercise.
Start out lying on your back with your arms outstretched behind you. Take a deep breath and
slowly roll up into a sitting position with your arms high above your head. Exhale as you
slowly lower yourself back down onto the mat.
 8 GREAT FLOOR MAT
EXERCISES FOR A FULL
BODY WORKOUT
With so many high tech pieces of fitness equipment in modern gyms, many are beginning to
underestimate the potential of the humble exercise mat.

As such, we have taken it upon ourselves to revive the reputation of the exercise mat, reinstating
it as one of the key pieces of equipment needed to achieve a full body work out. Here we have
provided you with a list of 8 floor mat exercises which will allow you to become reacquainted
with the more mature gym equipment and its ability to give you a full work out.

Through incorporating the floor mat into your exercise routine you can build on major areas of
fitness such as core strength, muscular endurance, and flexibility. To achieve this you will need
to include both compound and isolation exercises.

Compound movements rely on the coordinated actions of several muscle groups, thus making
use of two or more joints.  By including a small number of compound exercises you can achieve
a full body work out efficiently with great benefits.

USING MORE MUSCLE GROUPS AT ANY ONE TIME MEANS THAT…

 More calories are burned.

 Coordination and balance are improved.
 The risk of injury during sport and other activities is reduced.
 Heart rate is increased, thus improving cardiovascular performance.
 Muscular endurance and strength is increased, allowing you to exercise  for longer.

Isolation exercises work one muscle or one muscle group at any one time.  Through this type of
exercise you are able to select which area you would like to focus on, and move through
different muscle groups accordingly.

The benefits of Isolation exercise are that….

 Muscle weakness, perhaps after injury can be corrected.

 You can increase both size and endurance of a specific muscle type.
 Able to measure and monitor how much each muscle group is being worked.
 Places more stress on a single muscle group, thus resulting in a more complete workout.
BEFORE YOU START…

Determine your goals. Everyone will want different things out of their work out and have
preferences towards different exercise formulas.  Make sure that you chose ones which suit you
and are within your fitness ability.

Adopt a pic n mix attitude! Keep things interesting by introducing new exercises or variations
on an existing exercise. If you enjoy it then you are more likely to achieve your goals.

COMPOUND EXERCISE TAILORED TO THE FLOOR MAT…

Squats

Muscles worked: glutes, quads, hamstring, calves and abs

Tips:

 The back should stay straight

 Go to the seated position and keep abs tight
 As you start to feel more confident try sitting lower in the seat position
 Holding the squat for longer will improve muscular endurance

Push Ups

Muscles worked: triceps, abs, back muscles, deltoids (shoulders), pectorals (chest)

Tips:

 Keep the back in a straight line from head to toe

 Lower yourself slowly to ensure that you are working muscles to their maximum
potential
 Increase repetitions to increase difficulty levels

Lunges

Muscles worked: hamstring, quads, glutes, calves and abs

Tips:

 Keep your back straight.

 Do not allow bent knee to touch the floor.
 Ensure balance before moving between lunges.
 Adding hand weights will increase intensity.
 Slow repetitions will ensure that you achieve the maximum work out potential.
 Engage core muscles, maintain tension in abs.
Superman (arm and leg extension on all fours)

Muscles worked: abs, glutes, lower back, quads, bicep and triceps

Tips

 Keep tension in abdominal muscles

 Keep head down , ensuring spine remains straight
 Hold extension for longer to increase intensity and improve balance
 Movement should be slow and controlled

ISOLATION EXERCISES FOR THE FLOOR MAT…

Bridge (raise hips off the floor whilst lying on your back)

Muscles worked: glutes

Tips:

 Ensure you feel balance before the lift

 Keep shoulders firmly on the floor
 Pushing hips higher will increase difficulty levels and improve muscle strength
 Maintain tension in gluts and abs

Plank

Muscles worked: back and abs

Tips:

 Increase time holding the plank position to make it more challenging

 Ensure that your back remains straight
 This is a great exercise for building strength for push ups!

Crunch

Muscles worked: Abs

Tips:

 A variation on the sit up, but you only lift your shoulders a couple of inches off the floor
 Remember that your abs are producing the movement, not your neck and back
 Hold raised position for a couple of seconds to tailor it to your ability

Hamstring Curl (on all fours)

Muscles worked: hamstring

Tips:

 Bend and straighten the leg with a slow controlled motion

 Tension in abs will aid balance and core strength
 Once leg is bent at 90 degrees raising the heel towards the ceiling will work gluts and add
another element to the exercise

Implementing a balance of these exercises into a weekly routine will improve muscle strength
and endurance as well as completing and improving your workout…

Thus the exercise mat is the only piece of equipment that enables you to work almost every
muscle in the body and lets you choose how you do it!
Where to start

Joining a gym can be expensive and, if you've got a hectic schedule, you might not have time
to travel to the gym to work out. Developing strength doesn’t have to be done in a gym – you
can do it at home, outside, in your garden, in a local park, or at your desk (if you have an
understanding boss!).

As a beginner to strength training, it is essential to work on the fundamental and functional

movement patterns – the squat (quad dominant), the hinge (hamstring dominant), upper-
body push and pull (both horizontal and vertical), locomotion (dynamic movement) and some
rotation.

Follow our foolproof training guide to get marathon fit

Still putting off the training for your first marathon? We have all you need to know to get
started in this step-by-step guide.

The following compound exercises grouped together will work your whole body, using
multiple joints across many planes of movement:

Squat variation – a great exercise for building lean muscle mass, squats are a staple
movement to master.

Press-up variation – upper-body strength is key to focus on. It can help to improve your
posture, and your ability to perform a whole host of day-to-day activities. You can apply
many progressions or regressions to this exercise to suit the level you're at.

Lunge variation – a knee-dominant movement, this requires a lot of control to achieve good
range, and will therefore help to improve your single-leg balance. This will boost your stability
and coordination when performing all sorts of daily activities, including running and walking

Core isometric hold – the humble plank is a fantastic benchmark for core strength and
stability, which is essential for good posture. It can be performed almost anywhere and is
extremely measurable. Set yourself a timer, and see how long you can maintain good form –
then try again tomorrow!

Core rotation – rotational movement training essentially mirrors the movement patterns used
to perform tasks in everyday life, from reaching up to a shelf to getting out of the bath. It will
help you to perform such activities with greater ease – and with less risk of injury

How to up the intensity (without using weights)

You can easily modify press-ups to suit your ability

It is important to understand the principle of progressive overload. Over time, by repeating

the same movements correctly, the body learns how to perform them more efficiently, and
will make muscular adaptations along the way. To make consistent and steady progress, it's
key to increase the intensity – essentially challenging the body to develop strength.

Range of movement and keeping control and good form throughout each exercise is
extremely important to master before upping the intensity. Once mastered, there are lots of
different ways to increase the intensity without having to use any resistance or equipment,
such as:

More reps/sets – e.g. doing an additional press-up from what you did in your last session

Less rest between sets/exercises, slowly reducing the rest periods between sets
Introducing a tempo to the movement – e.g. adding a slow eccentric element to the
movement, such as counting down from three while lowering into a press-up

Work a greater range of motion, such as finding a greater depth to your squat
You never want to look to fail any reps, but those last few should feel tough while maintaining
form!

Sets and reps: Look to do three to four sets of the below, with a 30-second to one-minute
break between each set.
- Air squats (8-12 reps)
- Press-ups on knees (8-12 reps)
- Reverse lunges (10-12 reps – 5-6 on each leg)
- Plank hold on hands or elbows (hold for 30secs)
- Russian twists (10-12 reps)

Or why not follow Laura Hoggins' 15-minute lunchtime strength workout in the player below?

Fitness Training · 15 min

Laura Hoggins' 15-Minute Strength Workout
14 Core Exercises For A Strong
Fitness Foundation, From Our Favorite
Trainers 
mbg Senior Health EditorBy Kristine Thomason

Image by mbg Creative

February 1, 2021 — 11:04 AM
Share on:
Welcome to mbg moves! We've been working out at home more than ever lately—and
we know our readers are, too. To help keep your fitness routine feeling fresh, we're
releasing a new at-home workout every Monday, to start your week off strong.
Core strength is the foundation of every kind of movement, in both fitness and daily life.
Lifting heavy weights? Holding an advanced yoga pose? Carrying your groceries or
picking up a little one? Your core is a major player in keeping your body stable and
secure through it all.

While engaging your core is a key component to most fitness moves, we've rounded up
some of our favorite exercises that specifically home in on this essential body zone.
(FYI: Core includes abdominals, back, glutes, and even pelvic floor muscles.)

Put a few of these exercises together for a core-specific workout, add them to a
bodyweight routine, or simply break one out when you need a midday moment of
movement:
1. Half Pushup Hover
 Image by mbg Creative

1. Get into a plank position, with your wrists directly under your shoulders. Engage your
core.

2. Bend your elbows, and slowly lower until your body is halfway toward the floor.

3. Hold for a few breaths, then lower to the ground.

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2. All Fours Core Work

 Image by mbg Creative

1. Get on all fours and extend one leg long behind you. Be sure to have your hands under
your shoulders and your left knee directly below your hip. Shift weight into the upper
body but out of the shoulders.

2. Drop your toes to the ground and lift them back up.

3. Then, pull your knee toward your same-side armpit. Repeat this while making sure to
keep your core engaged.
4. After 30 seconds, extend your opposite arm forward. As you lower and lift your toe,
lower and lift your hand, too. As you pull your knee in, draw your opposite elbow toward
your ribs. Repeat while stabilizing through your core. Continue for 90 seconds.
3. Knee Catches

Image by mbg Creative

1. Lie on your back. Bring your arms to a low V by your side and lift your knees to
tabletop. 

2. Keep your ribs knitting down and your belly button driving toward the ground below
you. 
3. Starting with one leg, extend your foot out and down toward the ground, making sure to
remain stable through your core. Repeat on the opposite side. Alternate between right
and left.

4. Next, bring your knees together, and slowly begin to drop both feet out and down
toward the ground, making sure to inhale and exhale with the movement. Continue this
sequence for 2 minutes.
4. Tabletop Triceps Pushup

Image by mbg Creative

1. Start on all fours, in a tabletop position. Stack shoulders right on top of the hands and
hips right over knees.
2. Keep your elbows pointed toward your knees. Inhale as you bend the elbows and bring
your chest toward the floor. Go as far down as you can, try to line your nose up with
your fingertips.

3. Engage your core, and slowly lift your chest back up to start. Keep your chest open, but
don't arch your back. Repeat for 8 breaths.
5. Single-Leg Tabletop Triceps Pushup

Image by mbg Creative

1. Start on all fours, in a tabletop position. Stack the shoulders right on top of the hands
and your hips right over your knees.

2. Extend one leg out, keeping it at hip height. Be sure the hips stay parallel. Keep your
elbows pointed toward your knees.

3. Inhale as you bend your elbows and bring your chest toward the floor. Go as far down
as you can; try to line your nose up with your fingertips. Press the opposite shin into the
ground.

4. Engage your core, and slowly lift your chest back up to start. Keep your chest open, but
don't arch your back. Repeat for 8 breaths.
 6. Plank With Shoulder Retraction

Image by mbg Creative

1. Get into a high plank position, with your hands stacked right under your shoulders.

2. Engage your core to stabilize your plank.

3. Inhale, as you allow your chest to lower and your shoulder blades to press together.

4. Exhale as you lift your body back to a plank position, spreading your shoulder blades
apart. Repeat for 5 breaths.
7. Single-Leg Stretch Variations
 Image by mindbodygreen

1. Lie on your back. Find your neutral spine: Think of your pubic bone and hip points lining
up in the same plane.

2. Lift your legs to a tabletop position. Your shins should be parallel to the ground and
knees stacked over hips.

3. As you exhale, extend the right leg straight out at a diagonal, without leaning into that
side. Then come back to tabletop with control.

4. Repeat on the other side. Continue for 8 breaths.

 8. Bird Dog

Image by mindbodygreen

1. Get on all fours, and place shins flat on the ground. Release your shoulder blades away
from your ears.

2. Inhale as your reach your right arm and left leg up, stretching away from your body. As
you lift, don't arch your back or bring your leg too high. Tuck your pelvis and hug your
abdominals in; squeeze your glutes for stability.

3. Exhale as you return your arm and leg back to the ground.
4. Repeat on the opposite side. Continue for 8 breaths.
9. Knee Hover Tap

Image by mindbodygreen

1. Start on all fours.

2. Exhale to float your knees a couple of inches off the ground.

3. Inhale as you slowly lower them to tap on the ground. Engage your core to stabilize the
body.

4. Continue for 8 breaths. 

 10. Bird Dog In Knee Hover

Image by mindbodygreen

1. Start on all fours. Float your knees a couple of inches off the ground, and hold.

2. Without shifting your hips, inhale and extend your right arm forward. Exhale as you
crunch your abs and pull your elbow toward your torso. Reach it back out, then return it
to the ground.

3. Inhale as you extend your left leg out; squeeze through the glutes. Try not to lift your
leg up much higher than your torso. Then exhale to curl your spine and crunch your
body inward.
4. Repeat with the opposite arm and leg. Continue for 8 breaths.
11. Narrow Bridge-Lift Knee Fan

Image by mbg Creative

1. Lie on your back. Place your feet together so the inside edges of your feet are touching,
knees are touching, and inner thighs are squeezing together. You should almost be
able to touch the heels with your fingertips.

2. Activate your core, keep your ribs knit together, and reach your tailbone toward the
backs of your knees. Shoulders stay wide and down your back, and you'll soften your
jaw and upper body. Squeeze your knees together as if you're holding a hundred-dollar
bill between them.
3. Begin to fan your knees out and in while maintaining a deep push into your heels. Drop
your back closer to the ground if you begin to feel tension in your lower back.
12. Donkey Kick

Image by mbg creative

1. Get on all fours and come down to your forearms. Lift your armpits away from the floor,
and shift your weight into your upper body.

2. Lift one leg up and hold. Bring your leg to a 90-degree angle, flex the heel, and square
off your hips.

3. Pull your waist in, and lift the ribs off the floor.
4. Then lower your leg to the ground, and lift it back up. Continue for 2 minutes.
13. Crunch Variations

Image by mbg creative

1. Lie on your back. Bring your hands behind your head. Lift your head, neck, and
shoulders, and hold.

2. Keep your chin off your chest, and drill the belly button toward the spine.

3. Bring your legs into tabletop, or bring them to the floor. Lift your chest and shoulders as
you exhale, and inhale on the way down. Continue for 2 minutes.
14. Mountain Climbers
 Image by mbg Creative

1. Start in a plank pose, with shoulders over wrists. Pull waist in, drag shoulder blades
down the back, and engage the core.

2. Fire up the belly by pulling one knee in, then the other. That's one rep. Continue for 2
minutes.