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. No scrolling, no second-guessing—your next workout is lined up and ready to go. Classes are meant to be done in order and are suitable for all levels.
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Full Body Mat Flow #18
Props: resistance band
Class notes:
1. Supine abs with band (1) band around shins, hands behind head, chest lifted, legs in table top - toe taps, (2) add pulse into band x3 when legs are in table top, (3) double leg stretch, keeping tension in band, (4) legs at 45, hands behind head - pulse into... -
Upper Body Mat Flow #25
Props: light set of weights
Class notes:
1. Standing with weights (1) feet wide and externally rotated - overhead press with sumo squat, (2) hold in squat, elbows bend, palms face up - open and close arms and legs, (3) hold squat, arms to T - little pulses up and down in arms, (4) little circles... -
Full Body Mat Flow #56
Props: light set of weights
Class notes:
1. Warm up (1) standing at front of mat, place hands on ribs - gentle breathing, (2) roll down
2. Standing lower body (1) reverse lunge on right side, send hands overhead as leg steps back, (2) hold lunge - hinge forward and re-stack shoulders over hips, ... -
Lower Body & Abs Mat Flow #03
Prop: ball
Class notes:
1. Earthquake abs with ball (1) hands reach forward, lean back halfway, return to seated, (2) hold halfway back, scissor arms, (3) both hands lower and lift, (4) hold arms overhead, return to seated, lean back halfway, (5) hold halfway back, circle arms in one direction, ... -
Athletic Full Body Mat Flow #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, (... -
Abs & Booty Mat Flow #21
No props
Class notes:
1. Bird dog (1) donkey kick in left leg, (2) hold with knee lifted, little pulses up and down, (3) fire hydrant, (4) hold with knee lifted, little pulses up and down, (5) combine donkey kick & fire hydrant (1 & 3), (6) hip circles in one direction, reverse direction, (7) re... -
Restorative Full Body Mat Flow #17
No props
Class notes:
1. Seated (1) hands to ceiling, cactus arms find extension in spine, reach up and over round spine reach hands towards floor, repeat, (2) mermaid right, (3) mermaid left, (4) flow mermaid right to left, (5) add flexion forward when moving side to side
2. Quadruped (1) cat/c... -
Arms & Abs Mat Flow #50
Prop: magic circle
Class notes:
1. Bird dog with circle (1) extend left arm forward, circle under left hand, hold tension in circle, extend right leg back - lower and lift right leg, (2) press into circle as leg lifts, (3) hold right leg lifted, little pulses into circle, (4) bend and extend rig... -
Full Body Mat Flow #52
Props: light set of weights, ball
Class notes:
1. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add 3 pulses into ball with legs at top of bridge, (3) hold in high bridge - halfway hip dips with pulse into ball at top of bridge, (4) hold in high bridg... -
Lower Body Mat Flow #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...
