Mat Challenge
This 10-day challenge is designed to help you move consistently, build strength, and reconnect with your body, without adding stress to your schedule. Classes are meant to be done in order and are suitable for all levels. Challenges are updated seasonally. Looking for support beyond the challenge? Check out the monthly workout plans!
-
Full Body Mat #76
No props
Class notes:
1. Warmup (1) cat/cow
2. Quadruped/plank (1) forearms on mat, right knee on mat, extend left leg - bend and extend leg, (2) hold leg extended - point and flex foot, (3) hold toes pointed - rainbow leg side to side, (4) hold leg in center - little circles in one direction, r... -
Lower Body Mat #53
No props
Class notes:
1. Side lying left (1) bend both knees, hover feet - clam shells, (2) add kick forward with top leg (left leg) - open knee, kick leg forward, bend knee, lower knee, (3) add lower and lift of top leg - open knee, kick leg forward, lower and lift, bend knee, lower knee, (4) b... -
Full Body Mat #78
No props
Class notes:
1. Warm up (1) pike and peddle out feet
2. Plank (1) flow plank to pike, (2) hold plank - alternating leg lifts, (3) step feet out and in, (4) hold wide stance - shoulder taps
3. Standing (1) feet parallel, hip width distance - alternating knee drives, (2) add squat, (3) ho... -
Abs Mat #72
No props
Class notes:
1. Supine abs (1) legs in table top, hands behind head, chest lifted - bend and extend left leg, (2) add toe tap when leg is in table top, (3) draw circle with left leg - extend leg, lift to 90, bend knee, extend leg, repeat, (4) reverse direction of circle, (5) scissor toe... -
Full Body Mat #77
Prop: resistance band
Class notes:
1. Warm up (1) flow mermaid side to side
2. Supine abs with band around thighs (1) hands behind head, knees bent, feet on mat - crunches with marching, (2) add bend and extend of leg that is lifted, (3) crunches with marching, twist toward knee that is lifted, ... -
Upper Body Mat #51
Props: light set of weights
Class notes:
1. High kneeling upper body with weights (1) arms to T, palms facing floor - tap hips back to hover over heels and make an X with the arms crossing right arm over left; return to T and come to high kneeling, (2) open to T, keep left arm still - right arm ... -
Restorative Full Body Mat #80
No props
Class notes:
1. Low kneeling (1) inhale and reach arms overhead; exhale and return arms by sides, (2) hands clasped behind back - gentle spinal extension, (3) add a bow forward bringing head to mat | option to add arms reaching up and over when bowed forward, (4) hold with head on mat a... -
Full Body Mat #74
No props
Class notes:
1. Bird dog (1) extend left leg - bend and extend leg, (2) hold leg extended - little pulses up and down, (3) little pulses out and in, (4) rainbow leg side to side, (5) hold when leg is to left side of mat, place right forearm on mat - lower and lift leg, (6) bend and exte... -
Abs Mat #65
Props: ball
Class notes:
1. Side lying right with ball (1) bottom arm (left arm) extends forward, resting on floor, legs extend, toes toward front corner of mat, ball on top thigh (right thigh), right hand on ball - side crunch, roll ball down leg throughout series, (2) add lift of top leg when ... -
Athletic Full Body Mat #19
No props
Class notes:
1. Warmup (1) cat/cow
2. Plank (1) quadruped position, hover knees - tap knees to mat, (2) hover knees - bend elbows until knees tap mat, press back up, (3) plank position - press back to pike with knees bent, press out to plank, (4) flow plank to pike with legs straight, (...
