Beginner Mat Flow

Warm-Up

🔥 Warm Up (5 minutes)

• {{exercise:1424:seated glute stretch}}

Deep Breathing - 10 breaths

Neck Rolls - 5 each direction

Shoulder Rolls - 10 each direction

Hip Circles - 8 each direction

Main Workout

🧽 Soft Tissue Preparation 5'

• Tennis ball / self-massage glutes & TFL — 45 sec each side

• Tennis ball / self-massage quadriceps — 45 sec each leg

• Tennis ball / self-massage lats — 30 sec each side

• Thoracic spine extensions over foam roller — 8–10 reps

• Tennis ball / self-massage calves — 30 sec each leg

🔥 Warm Up 10'

• dynamic chest stretch-5 minutes (arm circles, leg swings, hip circles)

💪 Main Workout

• {{exercise:3147:pelvic tilt}} - 3 sets x 10-12 reps (2-1-2-0 tempo)

• {{exercise:0003:air bike}} - 3 sets x 10-12 reps (2-1-2-0 tempo)

• {{exercise:3523:glute bridge two legs on bench (male)}}- 3 sets x 10-12 reps (2-1-2-0 tempo)

• {{exercise:1362:sphinx}} - 3 sets x 30-45 seconds hold

• {{exercise:1363:spine stretch}} - 3 sets x 10-12 reps (2-1-2-0 tempo)

• {{exercise:0001:3/4 sit-up}} - 3 sets x 10-12 reps (2-1-2-0 tempo)

• {{exercise:0689:seated leg raise}} - 3 sets x 10-12 reps (2-1-2-0 tempo)

pelvic tilt - 3 sets x 10-12 reps (2-1-2-0 tempo)

Perform 2 rounds with 30 seconds rest between exercises:

Rest 90-120 seconds between sets.

⚡ Finisher

• {{exercise:high-knees:High Knees}} - 3 sets x 20 reps (moderate tempo)

• {{exercise:0514:jump squat}} - 3 sets x 15 reps (explosive tempo)

• {{exercise:0662:push-up}} - 3 sets x 10-12 reps (2-1-2-0 tempo)

Complete 3 rounds:

Rest 60-90 seconds between rounds.

🧘 Cool Down 5-10'

• Foam rolling (optional)

Cool-Down

🧘 Cool Down (5 minutes)

• {{exercise:0687:russian twist}} - 30 seconds each side

• {{exercise:1365:upper back stretch}} - 30 seconds

Child's Pose - 30 seconds

Seated Forward Fold - 30 seconds

Final Relaxation - 1 minute

Instructions

Follow each exercise with controlled movements. Focus on your breath - inhale through the nose, exhale through the mouth. Quality over quantity.

Tips

{{exercise:1304:medicine ball chest push multiple response}} Keep your core engaged throughout. If you feel strain in your neck during ab exercises, place your hands behind your head for support.