Staying fit doesn’t require a gym membership or bulky equipment. With the right exercises and a quality mat, you can build strength, improve endurance, and stay active from the comfort of your home. These two mat-based workouts and one suspended routine will help you break a sweat, no matter your fitness level.
1. Core & Stability Mat Workout
A high-quality grip mat with markings, like Tyger Fit Lab’s mats, helps track hand and foot placement, ensuring consistency and improvement over time:
- Plank to Shoulder Taps: 40 seconds — use mat marketings to track hand placement for symmetry and to align your hands with your shoulders
- V-Ups: 12 reps
- Side Plank with Hip Dips: 30 seconds per side — align your elbow with the mat markers for stability
- Russian Twists: 15 reps per side
- Bicycle Crunches: 40 seconds — track your foot placement with the lines on the mat to maintain consistent, controlled movements
Repeat for 3-4 rounds, using the mat markings to measure improvements in form and range.
2. Lower Body Power Mat Routine
A durable mat with markings can guide foot positioning and help track stance width for optimal form:
- Squats with Slow Negative: 12 reps — use mat lines to track foot placement for consistency
- Lunges (Alternating Legs): 12 reps per side — step forward to the same marked spot each time
- Glute Bridges: 15 reps — position feet at the same marks to ensure symmetry
- Calf Raises: 15 reps — use markers to track toe alignment and stance width
- Superman Holds: 30 seconds —place hands and feet on designated mat markings to track progress
Perform 3-4 rounds, utilizing the markings to maintain consistency and measure improvements.
3. Suspension Trainer Power Workout (Bonus!)
If you have suspension trainers, you can level up your at-home workout with these exercises:
- TRX Rows – 12 reps
- Suspended Pistol Squats – 10 reps per leg
- Suspended Push-Ups – 12 reps
- TRX Hamstring Curls – 15 reps
- Suspended Plank Crunches – 12 reps
Complete 3 rounds for a powerful full-body workout. Suspension trainers add instability, engaging your core and enhancing muscle activation.
The Bottom Line
Working out at home can be just as effective as hitting the gym. With a high-quality, strong grip mat from Tyger Fit Lab that includes markings for tracking progress and optional suspension trainers, you can maximize stability and support while crushing your fitness goals! Check out the rest of our website for more blogs and mats!