30-Minute Full Body Mat Workout (No Standing)

Hi, I'm Lindsey Baumgren of Nursery Bluv and this is your 30 minute full body floor workout. I am recovering from a knee injury. I had meniscus surgery and so we're getting creative with our workouts. If you're in a similar position, you gotta hit subscribe to the YouTube channel so you can catch more of our seated workout. All right, you guys, today's workout is gonna be done entirely on the ground. Okay? So whether you are like me and recovering from a knee injury, maybe an ankle injury, any type of lower body injury, maybe you have plantar fasciitis, or maybe you just want to work out from the mat today because you feel like it, then an awesome workout for you. Okay? So it's a 30 minute full body floor workout. We're going to alternate. We're going to be super setting an upper body exercise with a lower body exercise. So the equipment you're going to need. I have some awesome ankle weights here. It's going to be our first NML workout with ankle weights. If you don't have them, don't worry, you don't need them. But you can add them for extra resistance if you want to. I have a nice long loop resistance bands here we'll be using for some rows. If you have a long band with the handles on it, that works just as well. And then I have some dumbbells with me. Okay, so grab whatever you have, get yourself set up and get ready for a fun full body floor workout. I'm pumped about this because it is fun and it's fun to mix it up, you guys. So we're going to start right here. I have to keep my surgery leg straight. Okay. I'm locked out straight, so it's going to stay straight. A lot of the exercises we're going to be doing are a straight leg, but we're really going to engage the quad and the hamstring still. And I'm going to show you how to do that. If you can bend your legs, you can feel free to do that when it's most comfortable for you. But let's just get ourselves started with a warm up here. Okay? So we're going to sit up nice and tall. Roll those shoulders down and back. Nice. Right here. Engage that core. We're going to want to maintain this nice seated posture the entire sitting up. Think about sitting your sit bones into the ground. Nice. From right here, let's just take some overhead sweep side to side for four, for three, for two and one. Now we're gonna do a Fun move. You're gonna reach to your toes, then you're gonna reach overhead. Reach to your toes, reach overhead. Reach to your toes, reach overhead. Nice work, you guys. The cool thing about this is it's allowed me to stay active no matter what's going on. So this knee injury, right, I wasn't very active the first week after surgery, and, man, did I feel so stiff. And so these little movements, even right here, has helped me feel so much better. Right. Take away all those tiny aches and pains that are happening, strengthen my body and my core, because it's still got to work extra hard to compensate for this injury. Let's go. Four, three, two, and one. Nice. Now you're gonna take those arms big, big overhead. And we're gonna rotate. So I'm gonna open to you. Rotate right here. Rotate. So think of it as like a rotating jumping jack, but you're not jumping a rotated seated jack. Rotate and rotate and rotate. Nice. So you're twisting through the core, warming up the shoulders, the arms. Nice rotational jack right here. Keeping those legs nice and straight. Go four. You got it. Go three. Awesome job. Two and one. Nice work. Now I'm slightly going to hinge back. I'm going to put my fingertips towards my butt. We're gonna go for straight leg lifts so you're think about squeezing and engaging your quad. Really have to think about that with my surgery leg. Takes a little bit longer for that quad to fire. Some straight leg lifts right here. Keeping that core nice and tight. Lift and lift. So we're adding ankle weights to the lower body if you have them. Okay. Nice. They've been awesome for helping me rehab, slowly rebuilding that strength in my quad. I am about 3 weeks post surgery filming this and feeling super grateful for what I'm able to do. Right. Getting stronger every day. Go four, Go three. Go two and one. Now, if you have this long band, you're gonna take it. If you have the band with handles, works just as well. Going to do some pullbacks. So you're just going to go right here. You're going to pull and pull, squeezing those shoulder blades together for 8, 7, 6. You got it? 5, 4, 3, 2, and 1. I'm going to set that band off to the side. Big inhale, reach up, exhale. You're going to slow roll back to the mat. So slow, slow. Use that core to roll you down. Nice. Don't beat me down. All the way down. You made it. Nice work. From here, you're gonna lift your legs up and we're gonna do some leg lowers. Alternating leg lower, leg lower. Engaging that core. Awesome job. Now you can always bend at the knees. Make it a little bit easier. I can't bend at one knee, so I'm gonna keep it equal. I'm just keeping my legs straight here. Awesome job. Go four. Nice. Go. Three, two and one. Now I'm gonna roll over onto my belly into a prone position. If you're able to go prone and you can come here. If you can't go prone, you can always come up into a bird dog position like this right here. Okay, but doing some of those two. But we're going to go to the ground. I'm able to roll over. That feels good for me and my knee. Take it wherever you're at. Today we're going to go for some alternating superman. So I'm going to lift opposite arm, opposite leg, opposite arm, opposite leg. Toes are tucked into the mat. Thinking about lifting my heel up. It doesn't have to be a big lift. Lifting my heel up as I lift my palm up. Nice. Go. Eight, Go, seven, Go six. Go five, four, three, two and one. Nice. And I've been doing this mobility move because my low back has been feeling this injury right here. So I'm gonna take my hands right here. I'm gonna place my head on my hands and I'm gonna lift up and open right there. Take it down. Open, other way. It's called a backstroke, right? A prone backstroke. Some big sweep back. A great way to strengthen and create some mobility in that low back. If you're feeling some low back pain as your body compensates for your lower body injury. Great exercise right here. Nice. So now I injured my leg like I said about. I had knee surgery about three weeks ago and I wasn't doing this the first week. Slowly working up to it now I'm about three weeks. This feels pretty good to be on my. On my tummy. I got the clearance from my physical therapist. Be doing some more stuff. So I'm really excited to get that lower body involved in some of my workouts. You take this where you're at. Nice. Go. 4, 3, 2 and 1. Nice. Then I hold right here. Actually this is really good too. I've been hanging out here for about 15 seconds. If you have low back pain, also a great way to help with that. Okay. So an awesome position to hang out in as your lower body or your back often takes a lot of compensation for those leg injuries. Alright, let's bring it up and over to a seated position. We're gonna get into our first circuit. You guys, your workout looks like this. You have six circuits, two moves per circuit. An upper body move followed by a lower body move. You're gonna superset them back to back is 30 seconds of work. I'm sorry, this is time drop. We're gonna go. Time drop. So it's 40 seconds of work. Ten seconds of rest. 30 seconds of work. 10 seconds of rest. 20 seconds of work. 10 seconds of Rest. Okay, so your work time decreases each set. You do each exercise for three sets. Your work time decreases, but your rest time is always going to stay 10 seconds. We're going to keep it at that 10 seconds. To try and keep that heart rate elevated, you're going to take a resistance band around the heels of your feet around your shoes. You should have shoes on for this. Okay. To really lock that resistance band in, I'm going to crisscross mine to make it a little bit harder. We're going to go into a back row. So legs are straight, locked out. Back row. Back row for 40 seconds for the first set. 40 seconds. Yes. Back row for 40 seconds. And it starts in three, two. Let's go. Let's go. So you're rowing right here. Back row. Nice. Sitting up nice and tall. Squeezing the back hold. Nice. So we do the first set, 40 seconds of work. Second set, 30. And then it drops. So the work time gets less with each one. Can you keep the same weights or that same resistance on the band? Nice work right here. Awesome job. Nice. We're gonna go into a quick 10 second rest. You're halfway there. And then we're gonna go into a leg lift. So you're gonna lie on your back or you're gonna go back to that prone position. Okay. You could add an ankle weight here. I'm not going to add an ankle weight for this. Well, yeah, let's do it. I can. 10 seconds. Let's do it today, guys. I'm going to add that ankle weight on that break. Go five. Go four. Go three. Go two. And go one. Nice work. I'm going to add my ankle weights right away. Just on both legs. Okay, you can add them. You're going to lift just your right leg first. We'll lift the other leg next time. Give you a little bit longer break on this first one. If you have ankle weights and you just want to keep them strapped on for the entire workout, that's what I'm going to try and do. Try and make it a little bit harder. All right, so I'm gonna put my ankle weights On. Nice. I'm gonna roll over and I'm gonna alternate my leg lifts right here. So I'm coming back into this prone position. I'm go forehead to the mat. Toes are tucked into the ground. I lift right leg, I lift left leg right and left. Okay. For 40 seconds. We go in three, two. Let's go. So lift the leg, lift the leg. This prone leg lift, you're hitting the hamstring, the glute, and the low back. Great way to strengthen the hamstrings and the glutes when you can't do much else besides a straight leg lift. Right? Okay. The hamstring inserts into the meniscus. So I can't do any, like, deadlifts right now. Even though I can keep my legs straight, I still can't do a deadlift. But I can do these rear leg lifts. Right. Adding an ankle weight makes it a little bit harder. And it's all about slow, controlled movements. Right. What I like about this recovery process, it's forced me to really slow down, be really intentional about the movements I'm doing. Really? You got 5, 4, 3, 2, and 1. I'm gonna roll back over 10 seconds. Rest now we go 30 seconds. 30 seconds on the row. 30 seconds on the row. Loop that band around your feet. Crisscross it if you want to. Nice work. Get yourself set up. Your 30 seconds starts in three. In two, let's row. 30 seconds. Row. Nice. So the work time drops. Maybe you wanna pick up that pace a little bit. Woo. We're gonna row it out, guys. Squeeze that back. Legs and back. Nice. Really focusing on the back side of the body right now with this first set. Right now, I'm working my back muscles, pinching those shoulder blades together. We're going to roll over and then we're going to work the hamstring, the glute, and the low back. So hitting a little bit more upper back here. Nice work. Got five, four, three, two. Give me one more row. Nice. And roll it over. Roll it over and back to alternating leg lifts. 30 seconds, alternating leg lifts. We go in three, two. Let's go. Lift and lift. Tucking those toes into the mat. Think about drawing that heel up. Heel to heel up, heel lead with the heel. There it is. Nice. This one great way to strengthen that low back if you have low back pain. Awesome work, guys. Stay with it. 10 seconds here. 10 seconds. And then we go into our third set, which is just 20 seconds per round. Just 20 seconds. It's gonna go fast and furious this time. Drop you go for 3, 2, and 1. Nice work. This format is kind of fun because your work time drops, so it moves really fast. Okay, move it around. 20 seconds on the rows. Last time you're gonna do banded rows. We go in three, two. Let's row. 20 seconds. Right here. Boom. Pull, pull. Nice work, guys. Awesome job. Finishing third set is the best set. Yes. All right, 10 seconds. Come on. 10 seconds. Pull it back. You got it. Last five, four, three, two, and one. Roll it over. Last 20 seconds. 20 seconds on these alternating leg lifts. 20 seconds on the alternating leg lifts. Yes. Tuck the toes. We go in three, two. Let's go. Lift and lift for 20 seconds. Nice work, team. Then we're gonna move on. Circuit two is legs and shoulders. Legs and shoulders. Nice work. You got it. 10 seconds here. 10 seconds here. Come on, stay in it. 5, 4, 3, 2, and 1. Awesome job, team. Roll it back up. Nice. We are moving on. You can set the band off to the side. You can keep the ankle weights on if that feels good for you. Legs and shoulders. We're going to do a V sit, alternating shoulder press. So I'm just going to come into a nice V sit position here. Okay. Legs are a little bit wider. Going to rack my weights right here. Palms are going to face in. I'm going to push and push. Alternating shoulder presses from a V sit position, which you'll find is a hard position to do. Shoulder presses in because you're not using your legs at all. Really focusing just on isolating that upper body muscle group. 40 seconds for the first set. We go in three, two. Let's go. Push and push. Now I have, like I said, I'm recovering from a meniscus tear. I had a bucket handle tear. If you've had a meniscus tear, you. You'll probably know more about what that looks like. I had a bucket handle meniscus tear. I had surgery and I'm about three weeks post surgery. I would love to know where you're at today, why you're here. Okay. Why are you working out with us? Maybe you got some plantar fasciitis. Maybe you have some SPD or sciatica pain. Maybe you're recovering from a knee injury, an ankle injury. Let us know in the comments below. I think it's so fun to connect over these injuries, right? Whether you've had one in the past. Maybe you're recovering from one. Maybe you're just a beginner who wants to work out from the floor. You got five seconds. Come on, finish it. You got three. And One awesome job. From here, I'm going to roll over to my side and we're going to lift just this right leg. So just side leg lifts on the right. We're going to stay on the right leg the entire time. It's 40 seconds. In three, two, let's go. Nice. Keeping my hips stacked over each other, adding that ankle weight. Okay. Now if you're, like newer, maybe you don't have the clearance yet from your pt. I have clearance to be using my ankle weights from my pt. Okay. The other alternative is you could place the weight above the knee. So when I first started, my weight was above the knee. Now my weight has moved to below the knee. I can only do these with my brace on. I can't do them with my brace off. Nice work. Awesome job. Yes. If you had meniscus surgery, I would love to hear, especially from you, what was your recovery like? How you doing? Right. We're in the same boat together. 5, 4, 3, 2, and 1. Nice work. You're up. 10 second rest. Back to the V. Sit shoulder press. This time you're going to do it for 30 seconds of work. So only 30 seconds of work, guys. Yes. Crack them. We go in three, two. Let's go. It's that quick. Ten seconds in between. Meant to be just really a transition between exercises. Keep us really moving. Since we're a little bit limited on how we can raise that heart rate, we're going to do it by shortening our rest time and nice. And really pushing through that work time. It's also going to help us reach muscle failure a little bit faster. You got it. Come on. Alternating shoulder press. If you got lighter weights, you could always double it up and push them both at the same time. Yes, you can. What would it look like If I said 5, 4, 3, 2, and 1? Back to that. Right leg. Right leg for 30 seconds, right leg for 30 seconds. So we're gonna do all right leg in the second set, all left leg in the third set. Think about lifting from your heel. Three, two, let's go. Lead with your heel. Lead with your heel. Hips stay stacked. Not necessarily about how high you can lift. It's really about controlling it, especially the way down. Controlling that way down. Slow and controlled. You're not just lifting up and letting the leg drop. You're controlling it up and you're controlling it down. Nice work, guys. Awesome job. Right here. Keep lifting. Really engaging those outer glutes. Our gluteus medius, our hip abductors. 5, 4, 3, 2, and 1. These muscles are going to be important when we get back to doing lateral movements, right? Okay, last time. 20 seconds on the shoulder press. Last time. We go in 3, 2. 20 seconds. Let's go. Push and push. 20 seconds. Last time on these shoulders. Yes you can. You can do anything for 20 seconds. Just keep moving for 10. Nine, eight. You got this. Seven. Say with this. Six, five, four, three, two and one. Nice work. Final time. Leg lift on the right side. Final time for 20 seconds. Rolled over. I'm using this hand to just balance. Let's go. Lift. 20 seconds. Right here. Lock that. Lay it at leg out. Lead with the heel. Think about working this outer glute. Hip muscle. Right there, right there. Nice work. 10 seconds, guys. And man, is muscle atrophy a thing. I'm three weeks post surgery and my legs look so different from each other when I get in the shower. 4, 3, 2, and 1. Isn't that a stinker how long it takes to build muscle, but how quickly you can lose it. Oh man, it's gonna be a humbling experience coming back. Okay, circuit three, guys. Grab a quick sip of water. Moving on to circuit three is legs and chest. So we're gonna do those same leg lifts on the left leg, which is my good leg, and then we're gonna do a chest press from the floor. Okay, Chest press from the floor. Okay, so I'm just gonna grab my heavier weights, come down, you can keep your legs straigh, come lying flat on your back and you can do chest press just like this right here. You want to make it a little bit harder for the core. You could bring those legs up. I'm gonna bring my legs up. 40 seconds of chest press. Gotta get my ponytail right though. It's not hitting the ground. There we go. Okay, chest press in three, two, let's go. 40 seconds on the chest press. I'll lift my legs up overhead, make it a little bit more challenging for my core, get my core active. Nice work. Now I'm using 15s. I'm going a little bit lighter, right? I was at home doing this by myself. I might go a little bit heavier, maybe reach for those twenties sometimes, maybe even a thirty pound. And if I'm doing that, I might keep my legs down on the ground flat. Okay, you decide it's your workout, right? Right here. Chest press a great move, especially if you can't do push ups right now because of your ankle, your knee. Chest press is a great way to keep that chest nice and strong. Stay with it. Come on, you got five seconds. Five Four, three, two and one. It would be really easy to just roll over and show you my backside. I'm gonna do this for you. I'll go chest press the other way next time because we gotta lift our left leg. We go in three, two. Let's go. Lift and lift again. I'm thinking about leading with the heel. Right, right there. And I have to say I'm so grateful for strength training because I feel like I'm able to recover a little bit faster and do so much more. I have three small children, ages five and under. A six month old, a three year old and a five year old. Let me tell you, not an ideal time to tear your meniscus. No way. But I feel like I'm able to now walk and carry the car seat because I have strong upper body. Like I already had this strength prior to the injury. So I'm so grateful for strength training and I am so excited to build it back up. We go for 4, 3, 2 and 1. Just trying to focus on what we can do, right? Okay, Back to that chest press. I'm gonna go to my back this way. Trying to focus on what I can do to say stay strong. Right? Here you go in three, two, let's go. Not always an ideal situation, but that's life, right? Life has a good way of humbling us, bringing us back down. I did say, I think I told my team this. The greatest thing to come out of this knee surgery might be the fact that now at dinner time, my kids, instead of saying, mommy, give me water, Mommy, I need this, Mommy, I need this. Like the first thing they say is, dad, they've gotten used. I'm like, mommy's knee. Mommy can't get up. Dad. Dad, can you? I'm like, oh, this is great. This is great. Go for 5, 4, 3, 2 and 1. Nice work. So if you want to lighten your load, get a knee injury. Just kidding. I would trade in a heartbeat to be able to be mobile, but here we go. This is where we're at. Lift that left leg. Lift it up, right? Life gives you lemons. You make some lemonade right here. Lift those legs. Keep those outer glutes strong. I've still been doing some, like, single leg squat to box with my, my nice good leg here. Still a lot I can do, so trying to really focus on that. Keep lifting right here. Nice work. You got 10 seconds. 10 seconds on the left leg. Lift it up, lift it up. We drop down to 20 seconds, guys. 20 seconds in 5, 4, 3, 2 and 1. Last set on the chest press. Last set on the chest press. 20 seconds. 20 seconds on the chest press. Maybe now you want to try bringing those laser up. If you haven't, we're going three, two. Let's go. 20 seconds. Nice work. Down, up, down, up. Come on, come on. Keep moving. You got this. One rep at a time. One rep at a time. Super. Setting upper body with lower body. Keep that full body moving and strong no matter what's bringing you down to the floor today. Come on, come on. You got three, two. And you're gonna do one more because you can. Awesome job. Roll it over. Last time for the leg lifts. Last time for that left leg to work it out. We go in 3, 2. Let's lift it up. Lift up, lift up. Nice work. Also an awesome workout if you're just having one of those days where, like, I don't really want to move, but I kind of want to move. Great workout for that. Awesome. All right, you're closing out circuit number three right here. We move on to circuit number four, which is legs and triceps. Legs and triceps. That's where we go in 4, 3, 2, and 1. Awesome job, you guys. You absolutely crushed it. Legs and triceps. Nice work. All right, so we are going to go into a fun skull crusher. I don't know, it's weird. I like my head on the other side of the mat, so I'm going to swing my legs around. There we go. That's a new core move right there. Put some ankle weights on. Swing your legs around. Okay, skull crushers. I'm going to go back to laying on my backside again. We're going to go skull crushers, then extend. Then I'm going to come up and place one of the dumbbells on the ground like this. If you have a hexagon dumbbell. If you don't, just use it as a marker. We're go. Legs go up and over again, activating those quads right there. My quads and hip flexors. Hip flexors are going to be so strong after this injury. All right, ready, Skull crushers. Lying on your back side again. I'm gonna keep my legs on the ground this time. Get my legs on the ground this time. Skull crushers, bend, extend to the triceps. You're right here for 40 seconds. We go in three, two. Let's go. Bend, extend. Skull crushers. Come on, come on. Yes, you can. Bend, extend. Lowering those weights right down towards the temples. Extending back up. You're just bending at the elbow. Nice work. You could always do down to one dumbbell if that feels better for you. Come on. Back of the arm right here, triceps. And then we're gonna get back to the quads. We're gonna get after those quads and hip flexors. Great way to strengthen them up and over a dumbbell. You can keep the ankle weights on or take them off. That's up to you. You got 10 seconds here. Those skull crushers should start to feel heavy. Means you chose the right weight. My little baby arms are shaking for 5, 4, 3, 2, and 1. Nice work. I'm gonna take one weight, and I'm gonna set it up right here. Move that water bottle out of the way so you can see. All right, I'm starting with both legs on one side of the dumbbell. Fingertips face the butt, slightly hinge back up and over in three, two, let's go. So it's just up, up, over, over. Nice work. Up and over right there. Like I said, it's so funny how I've realized, actually I have to think about lifting this leg. I have to think about firing that quad. Switch, squeeze, and lift. It's so different because this leg just does it second nature. So I was talking to my physical therapist about that. He's like, the goal is to get your. Your surgery leg back to doing it just second nature. But right now, I gotta make that mind muscle connection. Be super intentional about lifting with my quad. Nice work, guys. Right here. You're in it for 5, 4, 3, 2, and 1. Back to skull crushers. Back to skull Crushers. Awesome job. We are doing it, team. We are doing it. Circuit five right here. Skull crushers. 30 seconds. In three, two. Let's go. 30 seconds. Bend, extend. Come on, come on. I tore my meniscus simply just getting up off the ground now. We were shooting workouts. I filmed workouts for a living. Hello. That's why we're here. And then I scoured YouTube and didn't find any seated or chair workouts that I really loved. So I was like, we're going to film our own. We're gonna make some lemons that are lemonade out of lemons right here. Little baby triceps are working, but I was just getting up off the ground. We had shot three workouts because we had big shoot days, and I was simply getting up off the ground. And three, two, let's go. So I'd be curious, you know? And I asked my doctor. I was like, how could I have prevented this? I was like, sometimes there's Some things like meniscus tears, you just can't prevent. Up and over is three, two, let's go. It's just gonna happen. Probably had some minor tears along the way. I played some college volleyball. Probably had some minor tears, and this was just the straw that broke the camel's back. Additionally, he called, he said, you're in what we call kind of like the trifecta. We see a lot of musculoskeletal injuries and moms. One year postpartum with multiples. And so I have three children, and I was. I'm six months postpartum. So I was about six months postpartum when it happened. You're here for three, two, and one. Now you're gonna go back to your back. Goal. Crushers for 20 seconds. Go Crushers for 20 seconds. Last time. You're gonna do them in three, two, let's go. And so he's like, one, your ligaments are a little bit looser. Things are moving around. You have some hormone changes going on. Two, you're starting to push your body a little bit harder, and you're still not sleeping great, which I'm not. He's like, if you get less than six hours of sleep for a prolonged period of time, you double your chances of musculoskeletal injuries for 3, 2, and 1. So fun fact. If you are not sleeping great, be extra careful with your workouts. Right? Here we go. Up and over. Three, two, let's go. Okay, so you double your chances of musculoskeletal injuries. It's like, so you kind of have a lot going on, right? You're an athlete. You're tired. You were feeling workouts, so you're tired. You got some hormone changes. You got some more loose ligaments, and you probably had some tiny tears from previous injuries. So here we are, and now we get to come back stronger. 5, 4, 3, 2, and 1. Awesome job. You guys. Grab some water. That is circuit four out of the books. Now we move on circuit number five. Legs and bicep. Legs and bicep. Okay, so that's it. We got legs and biceps and then a core burnout. That's it. Legs and biceps. All right, we're gonna come into that seated position again. We're doing a half girl. Since doing a full curl, we're a little bit limited here on the floor. You can do a half curl, but we're going to add a little rotator cuff to it. So I'm going to go right here. Okay. So I'm going to Go all the way up, halfway down, Open, close. So you're going to hold that half curl, and then you're going to do a little rotator cuff. We're going to keep our our shoulders strong. If our knees aren't strong, our shoulders will be okay, we're going to do that. And then you're going to go into a glute bridge. If you can bend both legs, you can do a double leg bridge. You cannot. I'm going to do a single leg glute bridge. You make it work for you. Half curl. Get those weights up and hold them halfway. We go in three, two, let's go. So go all the way up, halfway down. Open, close. All the way up, halfway down. Open, close, Lift. Half open. Nice work, guys. Up, down and open. Awesome job. Go up, down and open. Nice work. You're here for 40 seconds. Yes, you can. You got it right here. And then we're going to go into a glute bridge. I'm gonna go single leg with my good leg. If you got two good legs, you can do double leg. Or if you can bend your knees and you're still working on that, I hope to get to a double leg glute bridge soon. 10 seconds, guys. 10 seconds right here. You got it. Stay with me. Final five. Four, three, two, and one. I'm gonna set the weights down and I'm gonna go single leg glute bridge. Good leg is gonna bend to 90 degrees. We're gonna lift it. It's 40 seconds. I'm gonna keep my other leg straight overhead. Three, two, let's roll. Lift and hover. Lift and hover. Lift and hover. So I'm never letting my glutes hit the ground. Come to complete rest. We're just lifting right here. Lift and hover. Nice work. Awesome job. You got it up. Come on, come on. Squeeze those glutes and hammies. That's what's working for you. You don't feel it in your glutes and your heels closer to your butt. If you want more hamstring, you can walk that heel away from your butt. Nice work. Yes. Can you hold it up? Just hold it here for 10. Nine. Hold that bridge. Lift those hips nice and high for 5, 4, 3, 2, and 1. Awesome job. You guys come back up to my seated position here. We're gonna go back to those half curls with a little shoulder rotation. Show a little rotator cuff half curl. Rotator cuff in three to 30 seconds. All the way up, halfway down. Open and close lift. Half open and close. You got it. All the way up, halfway down. Open and close. Nice work. Right here. 30 seconds. Yes. Come on, Come on. Nice work. I'm gonna try and go up to my 15 that last set of 20 seconds. Yes. Challenging yourself. Come on. Nice work. Right here. You're in it for 5, 4, 3, 2, and 1. Nice work. Single leg, glute bridge. 30 seconds or double it up. If you got two good legs, double it up. Maybe you're rebuilding strength in that one leg. Here we go. You're on in three, two. Glute bridge, lift and hover. I think we'll hold for the last 10 seconds again. So really, you're bridging for 20, holding for 10. Let's go. Drive through that heel. Come on. Keep those hips even. Whether you got a double or a single leg, think about keeping those hips nice and square. You got it. Lift. Drive through that glute and hamstring. Keep it strong right there. Come on. Hold it up for 10. 9, 8. You got this. 7. Stay with it. 6. 5, 4, 3, 2, 1. Lower with control. Awesome job. Last set, guys. 20 seconds on the half curl. Rotator cuff. We go in three, two. Let's go, let's go. All the way up. Halfway down. Open and close. Oh, I said I was going to use my 15s. We're already committed. We're committed. Next time. Next time. The beautiful thing, you can come back to this workout. Solid full body workout from the mat right here. Lift and lower for 5, 4, 3, 2, and last one. Last time. You got to bridge it up. It's 30s or 20 seconds. 20 seconds. We're gonna lift for 10. Hold for 10, lift for 10, hold for 10. In three, two. Let's go. Let's go. Lift and hover. Lift and hover. You got it last time. You gotta do these wins. And then we go into a fun core burnout. I've been adding this on to my workout. You're gonna hold in 3. Nice. 2. Last 1. Hold it up. Just hold and squeeze for 10. Nine, eight. You got this. Seven. Stay with it. Six, five. Can you get up one more inch for four? Three, two and one. Awesome job. Bring it down right here. We're gonna go into a core burnout. Okay, you're gonna do this two times through. Lift those legs up if you can. Right here. You can always bend at the knees right here. Obliques, you're gonna do oblique reaches. You're gonna go 1, 2, 3. We're gonna do 20. We're gonna count reps. You're gonna reach for 20, and then you're gonna reach for your toes. Reach for your toes for 20, and then you're gonna go back to obliques. Okay? It's a fun core burnout. 20 oblique reaches, 20 toe touches, two sets, and you're out of here. Say yes. Yes, I can. Let's go. 20 obliques in three, two. Can you lift your neck and shoulders up? Let's go. One, two, three, four. We're going for 20. You got it. Nice work. Yes. That's 10. Go eight. I like cutting backwards. Sorry. So I go 10 up, 10 back. Go four, three, two, one. Reach for those toes. Go. One, two, three, Four, five. Oh. Count it out. Let's go. Come on. Go, eight, nine, 10. Now. Go 10. Go nine. Go eight. I think if you switch the counting halfway up, halfway down, it goes faster. Last two and one. Back to obliques. Go. 1, 2, 3, 4. You got it. 5, 6, 7. This is it, guys. 9, 10. Go 10. 9, 8. You got it. 7, 6, 5. Reach for those toes in three, two. Reach for those toes. Here we go. Go. 1, 2, three. Do you feel those abs? Holy bananas. Are they working? Yes. Let's finish it right here for 10. Go. 10. 9, 8. You got it. 7, 6, 5, 4, 3, 2, and 1. Whoo. We did it. Awesome job. Way to go, team. I'm so stinking proud of you. Full body floor workout in 30 minutes. Let's stretch it out. Big reach overhead. If you like this workout, you've got to hit. Subscribe to the channel. Be so grateful. And we're filming more workouts you can do with a knee injury, so make sure you stay tuned for that. Big reach, long body stretch. This feels good. Probably don't do it nearly enough. Big reach. Lengthen from fingertips to toes. Just right here. Nice. Okay, we're gonna stretch those hammies. I got to add a hamstring stretch to my PT this week. Isn't it funny? Go ahead and just straighten that leg, pull it up. You can point the toe, flex the foot. Those little wins. He's like, you can add a hamstring and calf. You can stretch your hamstrings, and you can do calf raises. And I get so jazzed every time my PT adds an exercise. I'm like, yes, doing it. Progress, baby, progress. Just measuring those little winds. Let's go. Hamstring stretch on the other side. Roll it out. Nice work. Little ankle weights have come in nice and handy, too. Really loving those for recovery. Awesome job. From here. Go ahead, just pull this knee in, because I like to stretch this leg, too. And then I'm going to open it up and just stretch out this hip. I'm going to pull my good leg across my body. Nice little spinal rotation. That feels so good. Couple back cracks. Oh, there we go. Nice work. Bring it back and let's. Since we didn't do that on the other leg, I'm going to go here and do a nice little spinal rotation. Stretch out that outer glute. We worked on the side leg lift. If I can get a backpack or two. Nice. Awesome job. Bring it back up right there from here. When I come up, I'm just going to plant my hands on the ground behind me, and I'm thinking about spreading my chest apart. You can slightly bend the elbows, spread the chest apart, open that all up, come up to a seated position. Go ahead. Just take some neck rolls side to side. Side to side. That seated position, we tend to carry a little bit more tension and stress up here. So roll right ear to right shoulder. Go ahead. Just nice little gentle stretch right there. You want to wrap this arm around. It'll stretch out this trap a little bit more, creating length from ear to shoulder. Go ahead, roll it out. Same thing. Other side. That hair out of the way. Left your left shoulder. Nice little stretch. You can take the opposing arm, reach it around, open it up. Nice work. Flap those wings. So proud of you guys. Thanks for joining me for this floor workout, and I hope you come back to nourish move love for more workouts. Have a great day. Thanks so much for working out with me from the mat. I'd be so grateful if you dropped a subscribe to my YouTube channel. If you need more seated workouts, check out this one right here. Otherwise, find all of our seated workouts in this playlist right here. Have a great day.