S▲T▲O▲M▲P Philosophy — Total Awareness Through Body Alignment
Full structured routines with warm-up, timed work sets, rest intervals, and cool-down. Print and follow along on your STOMP mat.
Every STOMP Mat purchase includes 1 full month of free access to all workout programs below. The mat is your training tool — these routines show you exactly how to use it.
Color zones activate spatial memory. Your brain builds new neural pathways while your body trains.
Every exercise uses the mat's dot system. You know exactly where to place your feet, hands, and center of gravity.
Each program scales from beginner to advanced. Timing standards tell you when to progress.
2 free samples + 9 standard programs (with mat) + 1 premium training plan
View Full Premium Library →60 min | 6 days/week | All Levels
The complete 2-week transformation program. Day 1/3/5 = Strength + Power. Day 2/4/6 = Flexibility + Control. 10+ exercises per session with progressive overload built in.
Exercises Include:
50 min | 3-6x/week | Progressive
The signature STOMP drill PLUS agility ladder work. 5 exercises performed 6 times each without pauses, followed by ladder drills for speed and coordination. Includes scoring standards and progressions.
Exercises Include:
30 min | 4-5x/week | All Levels
10 vestibular exercises designed to improve balance and coordination. Each exercise includes progressions and regressions for all fitness levels.
Exercises Include:
30 min | 3x/week | All Levels
Based on the Lotte Berk Method. Position, alignment, and core stabilization. Plank series, hinge work, curl series, and spine health. Uses mat color zones for precision.
Exercises Include:
60 min | 2-3x/week | Intermediate+
Full agility circuit: ladder drills, strength training, and cardio intervals. Develops foot speed, reaction time, and explosive power on the STOMP mat.
Exercises Include:
45 min | 3x/week | Beginner-Intermediate
Complete bodyweight routine: back, chest, legs, glutes. No equipment needed. Uses mat dots for precise alignment and form correction. Progressive overload built in.
Exercises Include:
30 min | 3-4x/week | All Levels
Gymnastics-inspired stretching: hamstrings, quads, hip flexors, psoas. Essential for injury prevention and recovery between strength days.
Exercises Include:
60 min | 3-4x/week | Intermediate
A primal, tribe-inspired 1-hour routine with squat pulses, jumping lunges, and explosive movements. Builds raw functional strength and endurance.
Exercises Include:
60 min | 3x/week | All Levels
Full barre-inspired routine focused on posture, core strength, and flexibility. Includes Pilates hundreds, plie squats, and deep core activation on the STOMP mat.
Exercises Include:
60 min | 3-4x/week | All Levels
Comprehensive full-body workout with emphasis on alignment and breath control. Detailed 7-page guide covering warm-up, dot dynamics, agility ladder, Five Dot Protocol, strength circuit, and cooldown.
Exercises Include:
60 min | 3x/week | Beginner
Beginner-friendly 61-minute routine. Agility & cardio block, strength block with free weights, and cooldown with detailed breathing techniques. Perfect first workout on the STOMP mat.
Exercises Include:
45-60 min | 5x/week | Progressive (3 Phases)
The complete 3-month progressive training system. Month 1 = Foundation Building. Month 2 = Progression & Intensity. Month 3 = Advanced Training. Week-by-week breakdown with exact sets, reps, and rest periods. This is a FULL training plan — not a single workout.
Exercises Include:
How to combine these programs for maximum results
| Day | Program | Duration | Focus |
|---|---|---|---|
| Monday | 2-Week Program (Strength Day) | 60 min | Power + Explosiveness |
| Tuesday | 2-Week Program (Flexibility Day) | 60 min | Mobility + Control |
| Wednesday | Five-Dot Protocol | 30 min | Speed + Memory |
| Thursday | Barre Arms & Abs | 30 min | Core + Upper Body |
| Friday | Agility Ladder Circuit | 60 min | Cardio + Reaction Time |
| Saturday | Bodyweight Strength | 45 min | Full Body Definition |
| Sunday | Flexibility & Mobility | 30 min | Recovery + Stretching |
All 8 standard programs. New routines added monthly. Cancel anytime.
1 Month
$4.99
$4.99/mo
All 8 programs + new monthly drops
3 Months
$9.99
$3.33/mo
Save 33%All 8 programs + new monthly drops
6 Months
$14.99
$2.50/mo
Save 50%All 8 programs + new monthly drops
Full Year
$19.99
$1.67/mo
Save 67%All 8 programs + new monthly drops
30-day money-back guarantee. Cancel anytime.
Buy the mat and your first month is FREE.
Your STOMP Mat is the foundation. Every routine above is designed specifically for the mat's color zones, dot system, and texture feedback.
Secure checkout. Ships within 3-5 business days. 30-day guarantee.