30-Minute Full Body Mat Workout (No Standing)

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! 🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe 💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join ✨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 1️⃣ CIRCUIT ONE: LEGS + BACK 1) Resistance Band Around Feet Back Rows 2) Alternating Prone Leg Lifts/Superman 2️⃣ CIRCUIT TWO: LEGS + SHOULDERS 1) V-Sit Alternating Shoulder Press 2) Side Leg Lifts (R) 3️⃣ CIRUCIT THREE: LEGS + CHEST 1) Lying Floor Chest Press 2) Side Leg Lifts (L) 4️⃣ CIRCUIT FOUR: LEGS + TRICEPS 1) Skull Crushers 2) Quad Leg Lifts Over Dumbbell 5️⃣ CIRCUIT FIVE: LEGS + BICEPS 1) ½ Curls + Rotator Cuff 2) Glute Bridge 6️⃣ 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​ _________________________________________________________ 👖 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 _________________________________________________________ ⭐️ 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 _________________________________________________________ ⭐️FAQ s + TRAINER TIPS: ► Is this pregnancy-friendly 🤰 ? If being on the floor is still comfortable for you, you can do this workout! Sub bird dog for the superman exercises to avoid laying on your belly. And sub our pregnancy core workout for circuit 6: https://youtu.be/iaY2gIKRFm8 ►How many days a week should you do strength training? Aim for three days a week of strength training. Include full-body workouts, like this strength training routine for women, that focus on compound exercises. A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/​ _________________________________________________________ 🚨SUBSCRIBE TO MY CHANNEL -- 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/subscribe ► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ ►FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com