Mat Classics

As it reads on the watch

1. 1 / 13

   The Hundred

   Mat version

   supine

   Pump and breathe

   • · Curl up, legs tabletop or long
   • · In 5 pumps, out 5 · 10 sets
   • · Eyes on the belly, not the sky

2. 2 / 13

   Roll-Up

   Arms reach overhead

   supine

   One bone at a time

   • · Arms up, ribs stay down
   • · Exhale peel up and over the legs
   • · Roll down slower than you rose

3. 3 / 13

   Single-Leg Circles

   One leg to the sky

   supine

   Still hips, free leg

   • · Circle across, down, around, up
   • · Pelvis heavy as an anchor
   • · 5 each way, then switch legs

4. 4 / 13

   Rolling Like a Ball

   Tight ball shape

   seated

   Massage the spine

   • · Heels close, chin tucked
   • · Roll to the shoulder tips only
   • · Exhale up, balance at the top

5. 5 / 13

   Series of Five

   The ab quintet

   supine

   Core endurance, no break

   • · Single, double, scissors
   • · Lower-lift, then criss-cross
   • · Exhale on every switch

6. 6 / 13

   Spine Stretch

   Legs wide, sit tall

   seated

   Grow up, then over

   • · Reach past the toes, belly back
   • · Head dives between the arms
   • · Restack to the sit bones · x5

7. 7 / 13

   Open-Leg Rocker

   Ankles or calves

   seated

   Balance meets control

   • · V-sit, legs open to the frame
   • · Roll back to the shoulders
   • · Return and hold the V · x6

8. 8 / 13

   Corkscrew

   Legs glued together

   supine

   Obliques steer the circle

   • · Circle right, down, left, up
   • · Shoulders pinned to the mat
   • · Reverse every rep

9. 9 / 13

   Saw

   Twist + reach

   seated

   Wring out the waist

   • · Sit wide, arms to a T
   • · Pinky past the outside foot
   • · Three pulses · both sides

10. 10 / 13

    Swan + Swimming

    Prone extension

    prone

    Open the front body

    • · Press to a low arc, then high
    • · Flutter arms + legs · 10 counts
    • · Sit back to rest after

11. 11 / 13

    Side Kick Series

    Both sides

    side-lying

    Hips stacked and quiet

    • · Kick front-front, sweep back
    • · Up-up, squeeze down slow
    • · Small circles to finish

12. 12 / 13

    Teaser

    The mat classic

    supine

    Float, don't fling

    • · Legs long or tabletop to start
    • · Roll up, reach past the toes
    • · Roll down with control · x3

13. 13 / 13

    Seal + Push-Up

    The classical goodbye

    seated to standing

    Play, then power

    • · Clap the heels 3x, roll back
    • · Roll up to standing
    • · 10 push-ups, chest to the mat