In-Home Work Out: Easy Mat Exercises

Workout Mat PilatesWake up your muscular structure, activate your accessory muscles, pull-in your larger muscles, and shift your shape into something you never knew you could – using your body weight only and a mat!

Instructions:

You should always perform a suitable 5 – 10 minute warm up before starting these exercises. Choose two non-consecutive days of the week to perform these exercises; e.g. Monday and Thursday and progress each week as per suggestion where possible.

To really achieve amazing results ever faster, it is advised that you also choose two other days per week where you perform 20 minutes of continuous cardio exercise, for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy.

KEY: reps= repetitions, d/b= dumbbell

See progression table below for your monthly program:

The goal is to not experience a plateau in muscle toning, so we need encourage and challenge the muscles. Each week, try to progress as suggested below. You will be doing two sets of each exercise, thus you would end up doing two sets of 10 of each exercise. For instance, you would do exactly this:
10 x Plie Squats, 8 x Burpees, 8 x push up – side bridge, THEN 10 x Plie Squats, 8 x Burpees, 8 x push up – side bridge followed by the next set of three exercises repeated then the last two exercises repeated as above.

Exercise Description Week 1 Week 2 Week 3 Week 4
Plie Squat with heel lift 10 reps 12 reps 15 reps 20 reps and pulse at bottom
Burpees 8 reps 10 reps 12 reps 15 reps
Push up into Side bridge 4 reps each side 5 reps each side 6 reps each side 8 reps ea side
repeat above 3 exercises
Clockwork lunge 4 reps ea leg 5 reps ea leg 6 reps ea leg 8 reps on ea leg
Bridge with leg Abduction 10 reps 12 reps 15 reps 15-20 or add ankle weights
Tricep push up 10 reps 12 reps 15 reps 15 and hold at bottom 5 secs
repeat above 3 exercises
Toe Touch 10 reps 15 reps 20 reps 25
Reverse Crunch 10 reps 12 reps 15 reps 10-15 legs off ground
repeat above 2 exercises
Cool down and stretch

 

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