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!

✨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.

*Discount Code: NML
*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!
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#matworkout #fullbodyworkout #fullbodystrength

[leeannejackson]

When I fractured my foot I wasn’t worried about missing my workouts because I knew you had filmed a bunch when you were injured. Thank you!

[Bella-lzij]

I work standing for 8-9 hours a day so the thought of being on my feet even more after work has always deterred me from working out. Excited to give this a try

[anyabloy-hanks]

So glad I've found you and these workouts! They have been amazing to show what you can still do with an injury. I wish I came across them earlier! I've just hit week 6 NWB after meniscus surgery, like yourself, with a bucket handle tear. Also, I have torn my ACL (all from skiing), so another surgery to go but I am so glad I have your workouts now. Thank you!

[jillduevel]

No injuries, I need workouts like these in between more intense workouts to recover. It’s a great way to change things up! Love your positivity!

[lindsaysatterfield]

No injuries here, either! I am 7 months PP, so I have just been following along with your workouts as you recover from baby #3! So grateful for your constant positivity and joy as well as the variety you bring!!

[stephihill]

You rock!!!! 8 weeks recovering from ACL and Menuscus surgery. Have been doing your workouts from week one!!! Really appreciate you… all the way from Zanzibar!

[chrisihouck]

My favorite yet!!!
I can’t believe how it sucks not to move!
This really helped my pain and mood today! THANK YOU! 🙃

[sharongruner]

No injuries, but I was slow this morning and this is exactly what I needed. It wasn’t easy by any means, but sometimes it’s nice to do hard work without getting up ☺️

[RadhaMarquez]

That was a great work out!!! I work a 10 hour shift and its mostly standing so this is a 10 plus for me. This work out helps me out with my legs and back since most of standing at work uses that and it helps me out with the hips and lower back. I am definitely coming back to this workout when i hitcthe gym! Thank you so much for this!!!

[godloveskaren]

So grateful for a workout on the floor!

[TessaMartens]

Hey Lindsey, Thank you for filming this! 3 months ago I injured BOTH knees in an overuse injury (patellar femoral pain syndrome) and have been recovering ever since. I've found it difficult to find good workouts that dont stress my knees. So today, I'm excited that there's finally a workout I can do! I would love to see more, so keep the knee injury videos coming! :) Thanks again, always love your workouts. :)

[pulatwala]

Get stronger and better soon and thank you for this! No injuries just woke up heavy on my periods and this was perfect for my not so amazing energy and I still felt like a king because it was no walk in the park. You rock!

[shelfitz]

I usually shy away from mat workouts, but I was curious since I love all your HIIT/Strength workouts. And ... it was challenging! Thank you for helping to change the way I see this kind of workout, and thank you for modeling such a healthy approach to dealing with an injury - doing what you can, and getting stronger everyday!

[ShannonKadow]

Lower back spasms, burnt out from exercise, inviting in a bit of ease. This was so wonderful. Relaxing and energizing at same time. Thank you💕

[julieshepro]

I’ve been working out with you for years. I remember when you hurt your knee and created these awesome floor workouts so you could stay in shape while you weren’t 100%. Well I did something to my knee and it’s swollen and I wanted to keep working out. I remembered these workouts and came back to them! I am so grateful that I have something quick and easy to follow from someone I love. Thank you!

[christinaanderson]

I sprained my ankle a couple weeks ago and this workout has made me feel like I can still do workouts. Thank you so much!!

[katyluedtke]

No injury. I work nights sometimes and don’t feel like I should stress my system with too hard of a workout but need the movement for both mental and physical health. This was perfect ❤

[angelaboehme]

I love your mat workouts! I'm on my feet all day, so I really like to start my day with a mat workout.

[quinndhaenens]

I know I’m 2 years late, but I’ve been NWB for the past 6 weeks with a tibial plateau fracture from skiing! These workout videos have been the only thing keeping me sane while on crutches and out of work! Thank you!!!

[LilianaGomez-rohz]

Thank you for this workout. I have a knee injury (torn acl and meniscus) and am so grateful for your videos!