Home Living Fitness Michele McGovern’s Weekly Workout: Mat Attack

Michele McGovern’s Weekly Workout: Mat Attack

Week Eight: Mat Attack!


*Please note: In the video, the text slides mistakenly say three sets instead of four. The workout is intended to be progressions of three sets of four reps per workout, with a final set of eight reps.

Progression 1:

Mountain climbers/plank walk on hands/jumping air squats

Progression 2:

Plank ups/plank walk on forearms/scissor lunges

Progression 3: 

Push ups/plank walk on hands/diamond jacks

Progression 5:

Plank jacks/plank walk on forearms/high knee jumps


1 minute wide squat hops
1 minute plank jumps over mat
1 minute surfer Burpees


Michele McGovern is a music teacher turned fitness junkie. She’s a boot camp instructor at Maximus Health & Fitness in Riverhead, and a personal trainer and owner of COREfit. The happily married mom of three boys, she loves investing in people and seeing lives transformed from the inside out.


Disclaimer: The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.