true 1340735 17294 35 Min Intense Cardio HIIT Workout For Fat Burn - Full Body Workout At Home (No Equipment) 3 Get ready to sweat, burn calories and have fun with our 35 minutes full body HIIT workout! πŸ”₯πŸ’¦ - Tess & Yoann https://s3.amazonaws.com/prod.skimble/assets/3236304/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3236304/maxresdefault_full.jpg false 7c5598ee-671f-11f1-aeeb-42010a800021 3 1 false true 0 1340735-35-min-intense-cardio-hiit-workout-for-fat-burn---full-body-workout-at-home-no-equipment false 2151 1 Main Workout
2151 3236304 7 https://s3.amazonaws.com/prod.skimble/assets/3236304/maxresdefault_full.jpg 2026-06-13T12:00:50Z 2026-06-13T12:00:35Z No EquipmentFull Body, Cardiohttps://s3.amazonaws.com/prod.skimble/assets/3236305/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340730 17294 20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home 3 Tap in with us for a 20 minute full body workout with dumbbells no repeat if you're looking build strength/muscle, cardio, endurance, and burn a lot of calories ! πŸ”₯ All you need for this home workout is a moderate pair of dumbbells (for reference i used a pair 10lb). Let's Go TEAM ! πŸ˜€πŸ”₯ - Tess & Yoann https://s3.amazonaws.com/prod.skimble/assets/3236178/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3236178/maxresdefault_full.jpg false 7903ce5e-671f-11f1-aeeb-42010a800021 2 0 false true 0 1340730-20-minute-intense-full-body-workout-with-dumbbells---no-repeat-at-home false 1381 1 Main Workout
1381 3236178 7 https://s3.amazonaws.com/prod.skimble/assets/3236178/maxresdefault_full.jpg 2026-06-13T12:00:38Z 2026-06-13T12:00:29Z DumbbellsFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3236186/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340731 17294 20 MIN INTENSE CARDIO HIIT WORKOUT | Burn 200-300 Calories | No Equipment 3 Burn 200-300 Calories with this 20 minute intense cardio hiit workout no equipment. - Tess & Yoann https://s3.amazonaws.com/prod.skimble/assets/3236210/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3236210/maxresdefault_full.jpg false 79b219f0-671f-11f1-aeeb-42010a800021 1 0 false true 0 1340731-20-min-intense-cardio-hiit-workout-burn-200-300-calories-no-equipment false 1269 1 Main Workout
1269 3236210 7 https://s3.amazonaws.com/prod.skimble/assets/3236210/maxresdefault_full.jpg 2026-06-13T12:00:40Z 2026-06-13T12:00:30Z No EquipmentCardio, Full Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3236213/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340722 17294 πŸ”₯ Indoor Walking HIIT | All Standing Workout At Home 3 Introducing new walking HIIT workout 30 sec work, 10 sec walk. More intense, more sweaty. The focus is on building endurance and strength. Let’s go! πŸ”₯ - YanaFit https://s3.amazonaws.com/prod.skimble/assets/3236104/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3236104/maxresdefault_full.jpg false 737b1a14-671f-11f1-aeeb-42010a800021 0 0 false true 0 1340722--indoor-walking-hiit-all-standing-workout-at-home false 810 1 Main Workout
810 3236104 7 https://s3.amazonaws.com/prod.skimble/assets/3236104/maxresdefault_full.jpg 2026-06-13T12:00:29Z 2026-06-13T12:00:20Z No EquipmentCardio, Full Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3236110/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340478 17294 10 MIN CARDIO JUMP WORKOUT to Burn Major Calories | High Intensity Good Mood | No Repeat 3 This workout is FUN and helps you to torch calories fast. Get ready to jump around. It's only 10 min...you can do it! - Eleni Fit https://s3.amazonaws.com/prod.skimble/assets/3234728/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3234728/maxresdefault_full.jpg false 46995f86-619f-11f1-939e-42010a800021 3 1 false true 0 1340478-10-min-cardio-jump-workout-to-burn-major-calories-high-intensity-good-mood-no-repeat false 615 1 Main Workout
615 3234728 7 https://s3.amazonaws.com/prod.skimble/assets/3234728/maxresdefault_full.jpg 2026-06-06T12:00:19Z 2026-06-06T12:00:13Z No EquipmentCardio, Full Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3234729/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340211 17294 30 Min Full Body Dumbbell Challenge | STRENGTH GIANT SETS 3 Grab the new DAYDREAM COLLECTION HERE! https://shop.royalchange.fit/collections/apparel - Sydney Cummings Houdyshell https://s3.amazonaws.com/prod.skimble/assets/3232932/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3232932/maxresdefault_full.jpg false 323cca94-5c1f-11f1-9b6f-42010a800021 2 2 false true 0 1340211-30-min-full-body-dumbbell-challenge-strength-giant-sets false 1940 1 Main Workout
1940 3232932 7 https://s3.amazonaws.com/prod.skimble/assets/3232932/maxresdefault_full.jpg 2026-05-30T12:01:12Z 2026-05-30T12:00:48Z DumbbellsFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3232933/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340212 17294 Full Body Balance and Burnout Challenge Workout! 3 This full body workout will push you to use your upper body, lower body, and core to max out your effort for this balance challenge workout! In this workout we will work for 45 seconds and rest for 15 seconds in between three rounds of each exercise. This workout is a true challenge in stability, burnout, and overall strength endurance so let's get into it! - Sydney Cummings Houdyshell https://s3.amazonaws.com/prod.skimble/assets/3232955/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3232955/maxresdefault_full.jpg false 32e62ddc-5c1f-11f1-9b6f-42010a800021 2 2 false true 0 1340212-full-body-balance-and-burnout-challenge-workout false 2623 1 Main Workout
2623 3232955 7 https://s3.amazonaws.com/prod.skimble/assets/3232955/maxresdefault_full.jpg 2026-05-30T12:01:16Z 2026-05-30T12:00:49Z No EquipmentFull Body, Corehttps://s3.amazonaws.com/prod.skimble/assets/3232960/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340214 17294 30 Minute Full Body AMRAP BURNOUT WORKOUT! 3 This full body workout will push you to use your upper body, lower body, and core to max out your effort for the maximum effectiveness workout! In this workout we will work for 4 Minutes and rest for 1 minute and we will complete 10 reps of two exercises as many rounds as possible in our 4 minute work period. This workout will push you to push yourself and the mission is to get to failure by the end of the 4 minute work period! - Sydney Cummings Houdyshell https://s3.amazonaws.com/prod.skimble/assets/3232969/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3232969/maxresdefault_full.jpg false 343eada8-5c1f-11f1-9b6f-42010a800021 4 1 false true 0 1340214-30-minute-full-body-amrap-burnout-workout false 1977 1 Main Workout
1977 3232969 7 https://s3.amazonaws.com/prod.skimble/assets/3232969/maxresdefault_full.jpg 2026-05-30T12:01:17Z 2026-05-30T12:00:51Z No EquipmentFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3232971/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340215 17294 30 Min Upper Body Dropset Finisher (Burn Out Your Arms!) 3 Grab the Summertime Fine Program HERE! https://shop.royalchange.fit/collections/workout-calendars - Sydney Cummings Houdyshell https://s3.amazonaws.com/prod.skimble/assets/3232981/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3232981/maxresdefault_full.jpg false 34ea8f06-5c1f-11f1-9b6f-42010a800021 3 1 false true 0 1340215-30-min-upper-body-dropset-finisher-burn-out-your-arms false 1968 1 Main Workout
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2496 3232991 7 https://s3.amazonaws.com/prod.skimble/assets/3232991/maxresdefault_full.jpg 2026-05-30T12:01:18Z 2026-05-30T12:00:53Z DumbbellsGlutes, Legshttps://s3.amazonaws.com/prod.skimble/assets/3232994/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340207 17294 30 Min FULL BODY KETTLEBELL HIIT (BODYWEIGHT + KETTLEBELL ADVANCED HIITπŸ”₯500+ CALORIEπŸ”₯) 3 In this 30 Min Full Body KETTLEBELL + BODYWEIGHT HIIT workout we will be having 14x movements in total. We will have 4x specific Complex movements which will be repeated for 5x Rounds and in between we will have 10x movements which will be repeated for 2x rounds in total. We will be performing each movement for 35 seconds and will have a 15 second rest between the movements. - DANIELPT FITNESS https://s3.amazonaws.com/prod.skimble/assets/3232882/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3232882/maxresdefault_full.jpg false 2e2b28d8-5c1f-11f1-9b6f-42010a800021 6 2 false true 0 1340207-30-min-full-body-kettlebell-hiit-bodyweight-kettlebell-advanced-hiit500-calorie false 2097 1 Main Workout
2097 3232882 7 https://s3.amazonaws.com/prod.skimble/assets/3232882/maxresdefault_full.jpg 2026-05-30T12:01:00Z 2026-05-30T12:00:41Z KettlebellsFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3232884/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340205 17294 30 minutes Bodyweight + Kettlebell HIIT | No Repeat No Regret 3 In this 30 minutes Bodyweight + Kettlebell HIIT Workout we will have a mixture of kettlebell, bodyweight and core exercises. We will have a 12x triple-bundle of exercises, each exercise for 35 seconds and with 15 seconds rest in between. After each triple-bundle there will be a 20 seconds rest. - DANIELPT FITNESS https://s3.amazonaws.com/prod.skimble/assets/3232739/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3232739/maxresdefault_full.jpg false 2cc8d63e-5c1f-11f1-9b6f-42010a800021 4 2 false true 0 1340205-30-minutes-bodyweight-kettlebell-hiit-no-repeat-no-regret false 1945 1 Main Workout
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1581 3232732 7 https://s3.amazonaws.com/prod.skimble/assets/3232732/maxresdefault_full.jpg 2026-05-30T12:00:42Z 2026-05-30T12:00:36Z KettlebellsFull Body, Cardiohttps://s3.amazonaws.com/prod.skimble/assets/3232735/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340192 17294 10 MIN ABS LIKE HELL WORKOUT | Strong Core, Tiny Waist & 11 Line Abs | Eylem Abaci 3 Ready to feel the burn and sculpt your core like never before? This intense 10-minute abs workout is designed to torch belly fat, tighten your waist, and help define those 11 line abs. No equipment needed β€” just your mat, determination, and 10 minutes of your time! - Eylem Abaci https://s3.amazonaws.com/prod.skimble/assets/3232634/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3232634/maxresdefault_full.jpg false 1fd70fb8-5c1f-11f1-9b6f-42010a800021 11 1 false true 0 1340192-10-min-abs-like-hell-workout-strong-core-tiny-waist-11-line-abs-eylem-abaci false 630 1 Main Workout
630 3232634 7 https://s3.amazonaws.com/prod.skimble/assets/3232634/maxresdefault_full.jpg 2026-05-30T12:00:23Z 2026-05-30T12:00:17Z No EquipmentCorehttps://s3.amazonaws.com/prod.skimble/assets/3232638/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1341039 16961669 Man Part 2 3 Explosive speed, agility, foot work https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg false b57473e9-c894-4d81-9617-f31123945515 1 0 false true 0 1341039-man-part-2 false 2649 8 18 Sprint
Run as fast as you can! Try to keep your shoulders relaxed and pump your arms to help with momentum. Also, think about driving your heels to your sit bones as you extend the leg forward to step.
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Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
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Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.
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Chill out and breathe!
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The Ali Shuffle involves alternating feet, one foot in front of the other. Traverse side by side as you jump rope.
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Chill out and breathe!
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Jump rope while dynamically bringing knee waist high in a running motion
30 true 2.5 true true 1 true 32768 68 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 981 Reverse Crunches
Start on your back with bent knees in a crunch position. With your abs contracted, curl your hips off the floor and crunch further in. Pause a moment and return slowly.
23 true 1.5 0 true 15 32768 2428 https://s3.amazonaws.com/prod.skimble/assets/2428/skimble-workout-trainer-exercise-reverse-crunches-1_full.jpg Start on your back with bent knees in a crunch position. Inhale. 2422 https://s3.amazonaws.com/prod.skimble/assets/2422/skimble-workout-trainer-exercise-reverse-crunches-3_full.jpg With your abs contracted, exhale and curl your hips off the floor and try to reach your bent legs toward the ceiling. 2419 https://s3.amazonaws.com/prod.skimble/assets/2419/skimble-workout-trainer-exercise-reverse-crunches-4_full.jpg Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment. 2425 https://s3.amazonaws.com/prod.skimble/assets/2425/skimble-workout-trainer-exercise-reverse-crunches-2_full.jpg Inhale. Return your bent legs back down to the ground slowly. This is a small movement so take your time to really feel it throughout your abs. 9 ddb1bb44bcd72e826025d8a25436862a3b7f0fe6 68 Rest
Chill out and breathe!
45 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 1011 Hollow Body Holds
Lie flat on your back with your arms outstretched overhead. With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for at least four counts until lowering and repeating.
20 true 5 0 32768 3778 https://s3.amazonaws.com/prod.skimble/assets/3778/skimble-workout-trainer-exercise-hollow-body-hold-2_full.jpg Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in. 3781 https://s3.amazonaws.com/prod.skimble/assets/3781/skimble-workout-trainer-exercise-hollow-body-hold-1_full.jpg With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating. 6 673ee8382f72fd641406cb8aab5750024ac7630f 68 Rest
Chill out and breathe!
45 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 930 Right Side Plank
Lie on your side and stack ankles and knees on top of each other. Shift your body weight over to right side and prop yourself up with your hand. Rest at your waist or reach up to the ceiling.
30 0 0 true 32768 1590192 https://s3.amazonaws.com/prod.skimble/assets/1590192/skimble-workout-trainer-exercise-right-side-plank-01_full.jpg 1590198 https://s3.amazonaws.com/prod.skimble/assets/1590198/skimble-workout-trainer-exercise-right-side-plank-02_full.jpg 1590207 https://s3.amazonaws.com/prod.skimble/assets/1590207/skimble-workout-trainer-exercise-right-side-plank-03_full.jpg 1590198 https://s3.amazonaws.com/prod.skimble/assets/1590198/skimble-workout-trainer-exercise-right-side-plank-02_full.jpg 1256 371cf5215fd4d0f91f17bcf379a1f2019023561c 931 Left Side Plank
Lie on your left side and stack ankles and knees on top of each other. Shift your body weight over and prop yourself up with your hand. Rest right hand at your waist or reach up to the ceiling.
30 0 0 true 32768 1590216 https://s3.amazonaws.com/prod.skimble/assets/1590216/skimble-workout-trainer-exercise-left-side-plank-01_full.jpg 1590232 https://s3.amazonaws.com/prod.skimble/assets/1590232/skimble-workout-trainer-exercise-left-side-plank-02_full.jpg 1590224 https://s3.amazonaws.com/prod.skimble/assets/1590224/skimble-workout-trainer-exercise-left-side-plank-03_full.jpg 1265 8b1b80b4ffbdd47ae8b8757075d1d2963aa8bf60 118 5fcedb37c0bf6baaa45b02f410cbf5e3f4ed35fe 68 Rest
Chill out and breathe!
45 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2026-06-21T04:48:40Z 2026-06-21T04:48:39Z Jump RopeLegs2017-05-31T01:13:38Z16961669zvm3gf817xfqTacticalPolymathhttps://s3assets.skimble.com/photos/34603730/image_thumb.jpghttps://s3assets.skimble.com/photos/34603730/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2524 1341037 16961669 The Man (First Trial) 3 Strength Muscle Conditioning Grip Athleticism https://s3.amazonaws.com/prod.skimble/assets/3254692/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3254692/image_full.jpg false 862295d9-7b53-4f55-aade-24be3b0afc55 1 0 false true 0 1341037-the-man-first-trial false 3985 5 114485 Broad Jumps
Jump as far forward as you can
8 true 2.5 true true 1 true 3 32768 68 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 990 Jump for Joy
Jump up high, raising your arms up with a big smile!
straight jump 5 true 2.5 0 true 2 32768 1900 https://s3.amazonaws.com/prod.skimble/assets/1900/skimble-hop-jump-1_full.jpg 1903 https://s3.amazonaws.com/prod.skimble/assets/1903/skimble-hop-jump-2_full.jpg 1906 https://s3.amazonaws.com/prod.skimble/assets/1906/skimble-hop-jump-3_full.jpg 68 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 12 621 Pull-Ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.
60 true 2.5 true 1 true true 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
300 true 3 0 true 100 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68 Rest
Chill out and breathe!
180 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 1744 Farmer's Walk
Start standing with your dumbbells in your hands and feet hip-width apart. Keep your abs engaged and sholders set back as you walk forward in a controlled manner.
13 true 2.5 true true 1 true 36.576 2 3 3 8 29635 https://s3.amazonaws.com/prod.skimble/assets/29635/skimble-workout-trainer-exercise-traveling-suitcase-walks-1_full.jpg 29640 https://s3.amazonaws.com/prod.skimble/assets/29640/skimble-workout-trainer-exercise-traveling-suitcase-walks-2_full.jpg 29621 https://s3.amazonaws.com/prod.skimble/assets/29621/skimble-workout-trainer-exercise-traveling-suitcase-walks-3_full.jpg 29622 https://s3.amazonaws.com/prod.skimble/assets/29622/skimble-workout-trainer-exercise-traveling-suitcase-walks-4_full.jpg 29625 https://s3.amazonaws.com/prod.skimble/assets/29625/skimble-workout-trainer-exercise-traveling-suitcase-walks-5_full.jpg 29648 https://s3.amazonaws.com/prod.skimble/assets/29648/skimble-workout-trainer-exercise-traveling-suitcase-walks-6_full.jpg 29630 https://s3.amazonaws.com/prod.skimble/assets/29630/skimble-workout-trainer-exercise-traveling-suitcase-walks-7_full.jpg 444 66c9f96c559528ffbbdc34d6bfe620ef3eb526c8 68 Rest
Chill out and breathe!
75 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 44 Corpse
Simply lie flat on your back, with your feet and hands spread apart. Turn your palms up and place your thighs, knees and toes slightly outward. Relax and breathe deeply.
300 0 0 1 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 354 ed038af6b3e742bffc472b22eee365088e1a3505 2026-06-21T04:40:10Z 2026-06-21T04:40:10Z Pull Up Bar, Dumbbells, Exercise MatBack2017-05-31T01:13:38Z16961669zvm3gf817xfqTacticalPolymathhttps://s3assets.skimble.com/photos/34603730/image_thumb.jpghttps://s3assets.skimble.com/photos/34603730/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2524 1341034 19303568 Finish Line - Uprighter (Back, Core And Balance) 3 Circuit type workout focussed on core, lats, traps and lower back and other muscles that support strong posture. Try to do 12 repetitions of each exercise with as much weight as possible to continue to end of the rep without sacrificing form. Form > heavy weights. Try not to add extra breaks . https://s3.amazonaws.com/prod.skimble/assets/66729/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0183-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/66729/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0183-2_full.jpg false 20C1791A-2597-4916-A398-F8D5FDA82222 1334100 0 0 false true 0 1341034-finish-line---uprighter-back-core-and-balance false 2310 1 1083 Good Morning Sunshines
Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.
15 true 4 0 0 32768 1588265 https://s3.amazonaws.com/prod.skimble/assets/1588265/skimble-workout-trainer-exercise-good-morning-sunshine-01_full.jpg 1588266 https://s3.amazonaws.com/prod.skimble/assets/1588266/skimble-workout-trainer-exercise-good-morning-sunshine-02_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588285 https://s3.amazonaws.com/prod.skimble/assets/1588285/skimble-workout-trainer-exercise-good-morning-sunshine-04_full.jpg 1588294 https://s3.amazonaws.com/prod.skimble/assets/1588294/skimble-workout-trainer-exercise-good-morning-sunshine-05_full.jpg 1588304 https://s3.amazonaws.com/prod.skimble/assets/1588304/skimble-workout-trainer-exercise-good-morning-sunshine-06_full.jpg 1588310 https://s3.amazonaws.com/prod.skimble/assets/1588310/skimble-workout-trainer-exercise-good-morning-sunshine-07_full.jpg 1588315 https://s3.amazonaws.com/prod.skimble/assets/1588315/skimble-workout-trainer-exercise-good-morning-sunshine-08_full.jpg 1588323 https://s3.amazonaws.com/prod.skimble/assets/1588323/skimble-workout-trainer-exercise-good-morning-sunshine-09_full.jpg 1253 c9605f4693395ab41ca99df3cf142c0be2f7aacb 139 Side Bends
Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.
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Stand on all four. Lift one leg and aim for opposite shoulder keeping your knee bent and glute contacted. Return to starting position and switch leg. Repeat.
20 true 2.5 0 true 0 32768 1209247 2 https://s3.amazonaws.com/prod.skimble/assets/1209247/image_full.jpg 1209255 2 https://s3.amazonaws.com/prod.skimble/assets/1209255/image_full.jpg 30656 Stretch - Standing Overhead Arm
Muscle Group: Latissimus Dorsi Step 1: Stand with feet shoulder width apart. Keep your legs slightly bent. Position your hands in front of you. Interlace your fingers. Step 2: Extend your arms overhead. Pull as high as you can. Hold this position for 15-25 seconds.
25 0 0 true 0 32768 1424542 2 https://s3.amazonaws.com/prod.skimble/assets/1424542/image_full.jpg 1424550 2 https://s3.amazonaws.com/prod.skimble/assets/1424550/image_full.jpg 1424556 2 https://s3.amazonaws.com/prod.skimble/assets/1424556/image_full.jpg 873 Big Forward Arm Circles
Stand with your feet hip-width apart and with your arms raised at your sides. Draw big forward circles with your arms.
15 true 2 0 true 0 32768 4831 https://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg Stand with your feet hip-width apart and with your arms raised at your sides. 4825 https://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg Draw big forward circles with your arms. 4826 https://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg This is a good mobility movement for loosening up your shoulder joints. 4829 https://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg Repeat and flow through the movement. 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b 874 Big Reverse Arm Circles
Stand with your feet hip-width apart and your arms raised to your sides. Rotate your arms backward and draw large circles.
15 true 2 0 true 0 32768 2702274 https://s3.amazonaws.com/prod.skimble/assets/2702274/skimble-workout-trainer-exercse-large-arm-circles-1_copy.jpeg_full.jpg Stand with feet hip-width apart and arms raised to your sides. 2702264 https://s3.amazonaws.com/prod.skimble/assets/2702264/skimble-workout-trainer-exercse-large-arm-circles-2_copy.jpeg_full.jpg Rotate your arms backward and draw large circles. 2702269 https://s3.amazonaws.com/prod.skimble/assets/2702269/skimble-workout-trainer-exercse-large-arm-circles-3_copy.jpeg_full.jpg This is a good mobility movement for loosening up your shoulder joints. 2702268 https://s3.amazonaws.com/prod.skimble/assets/2702268/skimble-workout-trainer-exercse-large-arm-circles-4_copy.jpeg_full.jpg Draw your belly button into your core and keep your eyes focused forward, as you continue to repeat this movement for several reps. 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 976 Seal Jacks
Stand tall with your feet together and arms extended in front of your chest. Jump out spreading your legs and drawing your arms to the sides. Jump back to start and repeat.
20 true 1.5 0 true 0 32768 2957 https://s3.amazonaws.com/prod.skimble/assets/2957/skimble-workout-trainer-exercise-seal-jacks-4_full.jpg Stand tall with your feet together. Extend your hands in front of your chest, palm to palm. 2968 https://s3.amazonaws.com/prod.skimble/assets/2968/skimble-workout-trainer-exercise-seal-jacks-1_full.jpg Jump out, spreading your legs and snapping your arms to the sides. 2962 https://s3.amazonaws.com/prod.skimble/assets/2962/skimble-workout-trainer-exercise-seal-jacks-2_full.jpg Jump back to the start, clapping your hands together, and repeat. 707 0b5a81ad8c2593c2cd982c3f70c06aa520d03a12 3 2338 One Arm Dumbbell Rows
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Hinge forward at your hips. Bend one elbow, pulling a dumbbell to your rib cage. Alternate right and left arm rows as you repeat the movement.
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Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 2337 Dumbbell Shrugs
Hold a heavy set of dumbbells at your sides with straight arms and lats engaged. Shrug your shoulders up to your ears and slowly lower them back to the start.
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Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1150 Sumo Obliques
Stand with your feet wider than shoulder-width and your toes out. Bend your knees and place your hands behind your head. Keep your lower body still as you bend your torso from side to side.
30 true 1.5 0 true 0 32768 8073 https://s3.amazonaws.com/prod.skimble/assets/8073/skimble-workout-trainer-exercise-sumo-obliques-1_full.jpg 8072 https://s3.amazonaws.com/prod.skimble/assets/8072/skimble-workout-trainer-exercise-sumo-obliques-2_full.jpg 8071 https://s3.amazonaws.com/prod.skimble/assets/8071/skimble-workout-trainer-exercise-sumo-obliques-3_full.jpg 8072 https://s3.amazonaws.com/prod.skimble/assets/8072/skimble-workout-trainer-exercise-sumo-obliques-2_full.jpg 148 3f903bdfee47abbf5f93b8a052fffa7cc0990169 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 17017 Dumbell Discus (Switch Sides 1/2 Through)
With a dumbbell in your right hand, stand with your feet slightly beyond shoulder width. Turn right by pivoting on your left foot; bend your knees and lower your body as you reach back with your right arm and down with your left. (Imagine you’re winding up to hurl a discus.) Pivot left, swinging your right arm up and left arm back.Β 
Left side 30 true 2.5 true 1 true 0 8 961288 2 https://s3.amazonaws.com/prod.skimble/assets/961288/image_full.jpg 961296 2 https://s3.amazonaws.com/prod.skimble/assets/961296/image_full.jpg 17017 Dumbell Discus (Switch Sides 1/2 Through)
With a dumbbell in your right hand, stand with your feet slightly beyond shoulder width. Turn right by pivoting on your left foot; bend your knees and lower your body as you reach back with your right arm and down with your left. (Imagine you’re winding up to hurl a discus.) Pivot left, swinging your right arm up and left arm back.Β 
Left side 30 true 2.5 true 1 true 0 8 961288 2 https://s3.amazonaws.com/prod.skimble/assets/961288/image_full.jpg 961296 2 https://s3.amazonaws.com/prod.skimble/assets/961296/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
10 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 981 Reverse Crunches
Start on your back with bent knees in a crunch position. With your abs contracted, curl your hips off the floor and crunch further in. Pause a moment and return slowly.
30 true 1.5 0 true 0 32768 2428 https://s3.amazonaws.com/prod.skimble/assets/2428/skimble-workout-trainer-exercise-reverse-crunches-1_full.jpg Start on your back with bent knees in a crunch position. Inhale. 2422 https://s3.amazonaws.com/prod.skimble/assets/2422/skimble-workout-trainer-exercise-reverse-crunches-3_full.jpg With your abs contracted, exhale and curl your hips off the floor and try to reach your bent legs toward the ceiling. 2419 https://s3.amazonaws.com/prod.skimble/assets/2419/skimble-workout-trainer-exercise-reverse-crunches-4_full.jpg Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment. 2425 https://s3.amazonaws.com/prod.skimble/assets/2425/skimble-workout-trainer-exercise-reverse-crunches-2_full.jpg Inhale. Return your bent legs back down to the ground slowly. This is a small movement so take your time to really feel it throughout your abs. 9 ddb1bb44bcd72e826025d8a25436862a3b7f0fe6 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 113855 Bent Over Y Raises
Bent over Y raises targets the trapezius muscles and thr rear deltoid muscles. To perform them, hinge at the hips with a slight bend in your knees, hold dumbbells with your thumbs up, and raise your arms in a 'Y' shape until they are at shoulder height.
35 true 2.5 true 1 true 0 8 3206557 2 https://s3.amazonaws.com/prod.skimble/assets/3206557/image_full.jpg 3206575 2 https://s3.amazonaws.com/prod.skimble/assets/3206575/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 102552 Seated Good Morning With Dumbbells
40 true 2.5 true 1 true 0 8 524288 2890620 2 https://s3.amazonaws.com/prod.skimble/assets/2890620/image_full.jpg 2307 a1062fd704c1bd9816334a9d878c2c4c45a02de4 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 14836 Standing Mountain Climbers
30 true 2.5 0 true 0 878510 2 https://s3.amazonaws.com/prod.skimble/assets/878510/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 1142 Dumbbell Renegade Rows
With dumbbells in your hands, prop yourself up to plank position. Row your right arm and dumbbell, lower it back to the floor then row your left arm and dumbbell. Repeat while making sure your hips stay parallel to the floor.
45 true 3 true 1 true 0 8 5768 https://s3.amazonaws.com/prod.skimble/assets/5768/skimble-workout-trainer-exercise-dumbbell-renegade-rows-1_full.jpg With hexagonal dumbbells in your hand, prop yourself up to high plank position. 5764 https://s3.amazonaws.com/prod.skimble/assets/5764/skimble-workout-trainer-exercise-dumbbell-renegade-rows-3_full.jpg Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still. 5761 https://s3.amazonaws.com/prod.skimble/assets/5761/skimble-workout-trainer-exercise-dumbbell-renegade-rows-4_full.jpg Then, alternate sides by drawing your left dumbbell up to your left side. Make sure your hips stay parallel to the floor. 146 45ced69d3d46cb96f5be2da057946d1ef6fd2d46 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
45 true 2.5 0 true 0 32768 2152737 https://s3.amazonaws.com/prod.skimble/assets/2152737/skimble-workout-trainer-exercise-bird-dog-1_full.jpg Start on your hands and knees with a neutral spine and your abs pulled in. 2152739 https://s3.amazonaws.com/prod.skimble/assets/2152739/skimble-workout-trainer-exercise-bird-dog-2_full.jpg Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. 2152745 https://s3.amazonaws.com/prod.skimble/assets/2152745/skimble-workout-trainer-exercise-bird-dog-3_full.jpg Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees. 2152753 https://s3.amazonaws.com/prod.skimble/assets/2152753/skimble-workout-trainer-exercise-bird-dog-4_full.jpg Then, continue alternating sides. Feeling flexible? Try to extend your raised leg a little higher each time. 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 14990 One Arm Plank
Left side 25 true 2.5 0 true 0 883069 2 https://s3.amazonaws.com/prod.skimble/assets/883069/image_full.jpg 14990 One Arm Plank
Right side 25 true 2.5 0 true 0 883069 2 https://s3.amazonaws.com/prod.skimble/assets/883069/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 863 Chin to Chest Stretch
Lower you chin down toward your chest and feel the stretch throughout the back of your neck.
20 true 2.5 0 0 32768 2507698 https://s3.amazonaws.com/prod.skimble/assets/2507698/skimble-workout-trainer-exercise-chin-to-chest-stretch-01_full.jpg 2507699 https://s3.amazonaws.com/prod.skimble/assets/2507699/skimble-workout-trainer-exercise-chin-to-chest-stretch-02_full.jpg 1555 9a4f37d896b4cb7c4db9fde9ee37eb686f84a3d2 79844 Neck Trapezius Hold
Keep your head straight. Place both hands behind your head. Push your head against your hands while keeping your neck neutral.
20 0 0 true 0 32768 2610548 2 https://s3.amazonaws.com/prod.skimble/assets/2610548/image_full.jpg 243 Cat Cow
Begin with your palms down and knees on the floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
25 0 0 0 32768 1 48876 https://s3.amazonaws.com/prod.skimble/assets/48876/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-1_full.jpg Begin with your palms down and knees on floor. 48907 https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_full.jpg Raise your head, stick your butt out and drop your back into a dip. 48948 https://s3.amazonaws.com/prod.skimble/assets/48948/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-5_full.jpg Then drop your head, round your spine and arch your back. Repeat. 3823 https://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg This is a terrific way to build more mobility in your back. 3820 https://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg Try not to move too quickly, enjoy each position for a moment. 270 300ece95a9c89c6a2feba147206769a0541a87c1 1900 Simple Seated Twist
Sit in a comfortable seat. Inhale. Exhale and twist to one side with one hand behind you and one in front of you. Hold for a breath, return to your comfortable seat, then switch sides.
25 0 0 0 1 70046 https://s3.amazonaws.com/prod.skimble/assets/70046/skimble-workout-trainer-exercise-simple-seated-twist_279a0222-1_full.jpg 70054 https://s3.amazonaws.com/prod.skimble/assets/70054/skimble-workout-trainer-exercise-simple-seated-twist_279a0224-2_full.jpg 70046 https://s3.amazonaws.com/prod.skimble/assets/70046/skimble-workout-trainer-exercise-simple-seated-twist_279a0222-1_full.jpg 70055 https://s3.amazonaws.com/prod.skimble/assets/70055/skimble-workout-trainer-exercise-simple-seated-twist_279a0225-3_full.jpg 1102 ff1c5751599ed8cadc2a752927466bf9f99accbb 994 Lying Torso Twists
Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
30 0 0 0 1 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57014 https://s3.amazonaws.com/prod.skimble/assets/57014/skimble-workout-trainer-exercise-yoga-lying-torso-twists-2_full.jpg 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57013 https://s3.amazonaws.com/prod.skimble/assets/57013/skimble-workout-trainer-exercise-yoga-lying-torso-twists-3_full.jpg 985 430228727d4d4281bc6c853d3154f35740411a2c 950 Camel
Kneeling, stack your hips over your knees. Place your hands on your lower back. Inhale and lift your chest up and back. Keep your hands on your lower back or place them on your heels.
25 0 0 0 1 5516 https://s3.amazonaws.com/prod.skimble/assets/5516/skimble-workout-trainer-exercise-yoga-camel-pose-2_full.jpg 5519 https://s3.amazonaws.com/prod.skimble/assets/5519/skimble-workout-trainer-exercise-yoga-camel-pose-3_full.jpg 5515 https://s3.amazonaws.com/prod.skimble/assets/5515/skimble-workout-trainer-exercise-yoga-camel-pose-1_full.jpg 4843 https://s3.amazonaws.com/prod.skimble/assets/4843/skimble-workout-trainer-exercse-backbend-camel-pose-1_full.jpg 4846 https://s3.amazonaws.com/prod.skimble/assets/4846/skimble-workout-trainer-exercse-backbend-camel-pose-2_full.jpg 93 c8aaf59b1b335f3c1f2cb7936237ab60f021c457 1149 Happy Baby
On your back, bend your knees with your legs wider than torso width. Gently grip your feet with your hands, pulling your knees toward your armpits. If you'd like, hook your fingers to your toes to deepen the stretch. Flex your heels.
20 0 0 0 1 1707413 https://s3.amazonaws.com/prod.skimble/assets/1707413/skimble-workout-trainer-exercise-yoga-happy-baby-1_full.jpg 1707414 https://s3.amazonaws.com/prod.skimble/assets/1707414/skimble-workout-trainer-exercise-yoga-happy-baby-2_full.jpg 1707421 https://s3.amazonaws.com/prod.skimble/assets/1707421/skimble-workout-trainer-exercise-yoga-happy-baby-3_full.jpg 1707429 https://s3.amazonaws.com/prod.skimble/assets/1707429/skimble-workout-trainer-exercise-yoga-happy-baby-4_full.jpg 1707436 https://s3.amazonaws.com/prod.skimble/assets/1707436/skimble-workout-trainer-exercise-yoga-happy-baby-5_full.jpg 1707445 https://s3.amazonaws.com/prod.skimble/assets/1707445/skimble-workout-trainer-exercise-yoga-happy-baby-6_full.jpg 1707451 https://s3.amazonaws.com/prod.skimble/assets/1707451/skimble-workout-trainer-exercise-yoga-happy-baby-7_full.jpg 1707455 https://s3.amazonaws.com/prod.skimble/assets/1707455/skimble-workout-trainer-exercise-yoga-happy-baby-8_full.jpg 1707458 https://s3.amazonaws.com/prod.skimble/assets/1707458/skimble-workout-trainer-exercise-yoga-happy-baby-9_full.jpg 1707464 https://s3.amazonaws.com/prod.skimble/assets/1707464/skimble-workout-trainer-exercise-yoga-happy-baby-10_full.jpg 1301 6b869c60a1aceeb4b6799b406686224fb76b04bf 1 79844 Neck Trapezius Hold
Keep your head straight. Place both hands behind your head. Push your head against your hands while keeping your neck neutral.
20 0 0 true 0 32768 2610548 2 https://s3.amazonaws.com/prod.skimble/assets/2610548/image_full.jpg 243 Cat Cow
Begin with your palms down and knees on the floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
25 0 0 0 32768 1 48876 https://s3.amazonaws.com/prod.skimble/assets/48876/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-1_full.jpg Begin with your palms down and knees on floor. 48907 https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_full.jpg Raise your head, stick your butt out and drop your back into a dip. 48948 https://s3.amazonaws.com/prod.skimble/assets/48948/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-5_full.jpg Then drop your head, round your spine and arch your back. Repeat. 3823 https://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg This is a terrific way to build more mobility in your back. 3820 https://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg Try not to move too quickly, enjoy each position for a moment. 270 300ece95a9c89c6a2feba147206769a0541a87c1 1900 Simple Seated Twist
Sit in a comfortable seat. Inhale. Exhale and twist to one side with one hand behind you and one in front of you. Hold for a breath, return to your comfortable seat, then switch sides.
25 0 0 0 1 70046 https://s3.amazonaws.com/prod.skimble/assets/70046/skimble-workout-trainer-exercise-simple-seated-twist_279a0222-1_full.jpg 70054 https://s3.amazonaws.com/prod.skimble/assets/70054/skimble-workout-trainer-exercise-simple-seated-twist_279a0224-2_full.jpg 70046 https://s3.amazonaws.com/prod.skimble/assets/70046/skimble-workout-trainer-exercise-simple-seated-twist_279a0222-1_full.jpg 70055 https://s3.amazonaws.com/prod.skimble/assets/70055/skimble-workout-trainer-exercise-simple-seated-twist_279a0225-3_full.jpg 1102 ff1c5751599ed8cadc2a752927466bf9f99accbb 994 Lying Torso Twists
Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
20 0 0 0 1 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57014 https://s3.amazonaws.com/prod.skimble/assets/57014/skimble-workout-trainer-exercise-yoga-lying-torso-twists-2_full.jpg 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57013 https://s3.amazonaws.com/prod.skimble/assets/57013/skimble-workout-trainer-exercise-yoga-lying-torso-twists-3_full.jpg 985 430228727d4d4281bc6c853d3154f35740411a2c 950 Camel
Kneeling, stack your hips over your knees. Place your hands on your lower back. Inhale and lift your chest up and back. Keep your hands on your lower back or place them on your heels.
20 0 0 0 1 5516 https://s3.amazonaws.com/prod.skimble/assets/5516/skimble-workout-trainer-exercise-yoga-camel-pose-2_full.jpg 5519 https://s3.amazonaws.com/prod.skimble/assets/5519/skimble-workout-trainer-exercise-yoga-camel-pose-3_full.jpg 5515 https://s3.amazonaws.com/prod.skimble/assets/5515/skimble-workout-trainer-exercise-yoga-camel-pose-1_full.jpg 4843 https://s3.amazonaws.com/prod.skimble/assets/4843/skimble-workout-trainer-exercse-backbend-camel-pose-1_full.jpg 4846 https://s3.amazonaws.com/prod.skimble/assets/4846/skimble-workout-trainer-exercse-backbend-camel-pose-2_full.jpg 93 c8aaf59b1b335f3c1f2cb7936237ab60f021c457 260 Standing Forward Bend
Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
25 0 0 49924 https://s3.amazonaws.com/prod.skimble/assets/49924/skimble-workout-trainer-yoga-exercise-standing-forward-bend_full.jpg 21332 https://s3.amazonaws.com/prod.skimble/assets/21332/skimble-workout-trainer-exercise-lean-forward-2_full.jpg 743 283097dfd2253b19e1a7f64a256612187f21ac4f 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-06-23T22:15:26Z 2026-06-21T00:36:03Z Dumbbells, Bench, Exercise MatBack, Core2022-12-04T15:15:33Z19303568t8luuv99v6g8EsteveKhttps://s3assets.skimble.com/photos/34576296/image_thumb.jpghttps://s3assets.skimble.com/photos/34576296/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse555 1341033 19303568 Grind - Dumbbell And Body (Lower, Core Balance And Cardio ) 3 Core, quads, glutes calves and hamstrings Try to do 12 repetitions of each exercise with as much weight as possible to continue to end of the rep without sacrificing form. Form > heavy weights. Try not to add extra breaks . https://s3.amazonaws.com/prod.skimble/assets/41080/skimble-workout-trainer-exercise-glute-twist-lunges-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/41080/skimble-workout-trainer-exercise-glute-twist-lunges-3_full.jpg false D1C2E4E1-B1EC-4BCA-B3D7-8C56D6CC190C 1334122 0 0 false true 0 1341033-grind---dumbbell-and-body-lower-core-balance-and-cardio- false 2580 1 985 Alternating Side Reaches
Stand tall with your feet wider than shoulder width apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.
20 true 2.5 0 true 0 32768 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 4792 https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg Rest a hand at your waist and raise the other above and across your body. Hold the stretch for a moment at the top. 2702948 https://s3.amazonaws.com/prod.skimble/assets/2702948/skimble-workout-trainer-exercse-alternating-reaches-1_copy_full.jpg Then, return to the center. 4793 https://s3.amazonaws.com/prod.skimble/assets/4793/skimble-workout-trainer-exercse-alternating-reaches-3_full.jpg Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side. 893 eb85331c0a5157e7b614ef740aa0e338b47cad00 30656 Stretch - Standing Overhead Arm
Muscle Group: Latissimus Dorsi Step 1: Stand with feet shoulder width apart. Keep your legs slightly bent. Position your hands in front of you. Interlace your fingers. Step 2: Extend your arms overhead. Pull as high as you can. Hold this position for 15-25 seconds.
20 0 0 true 0 32768 1424542 2 https://s3.amazonaws.com/prod.skimble/assets/1424542/image_full.jpg 1424550 2 https://s3.amazonaws.com/prod.skimble/assets/1424550/image_full.jpg 1424556 2 https://s3.amazonaws.com/prod.skimble/assets/1424556/image_full.jpg 1886 Gate Openers
Begin standing with your arms bent. Lift one knee up, then move it out to the side. Return the leg to the start and repeat on the other side. Keep your chest open and your abs engaged!
20 true 2.5 0 true 0 32768 40065 https://s3.amazonaws.com/prod.skimble/assets/40065/skimble-workout-trainer-exercise-standing-gate-openers-1_full.jpg 40066 https://s3.amazonaws.com/prod.skimble/assets/40066/skimble-workout-trainer-exercise-standing-gate-openers-2_full.jpg 40067 https://s3.amazonaws.com/prod.skimble/assets/40067/skimble-workout-trainer-exercise-standing-gate-openers-3_full.jpg 40068 https://s3.amazonaws.com/prod.skimble/assets/40068/skimble-workout-trainer-exercise-standing-gate-openers-4_full.jpg 40069 https://s3.amazonaws.com/prod.skimble/assets/40069/skimble-workout-trainer-exercise-standing-gate-openers-5_full.jpg 40070 https://s3.amazonaws.com/prod.skimble/assets/40070/skimble-workout-trainer-exercise-standing-gate-openers-6_full.jpg 40071 https://s3.amazonaws.com/prod.skimble/assets/40071/skimble-workout-trainer-exercise-standing-gate-openers-7_full.jpg 623 07ba288de460f0340b75529eccef98559a099872 310 High Knees
Start standing with your feet hip-width apart and your elbows bent. Lift up one knee so that your leg is parallel to the floor. For more intensity, jog lightly or do lunges in between high knees.
25 true 2.5 0 true 0 32768 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 126 3f6aa945563922d983c795ed90c520a9f470d72d 1008 Squat Pulses
Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.
20 true 2 0 true 0 32768 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 76273 Side Lunge Warm Up
15 true 2.5 0 true 0 32768 2533789 2 https://s3.amazonaws.com/prod.skimble/assets/2533789/image_full.jpg 2533797 2 https://s3.amazonaws.com/prod.skimble/assets/2533797/image_full.jpg 2533789 2 https://s3.amazonaws.com/prod.skimble/assets/2533789/image_full.jpg 2533805 2 https://s3.amazonaws.com/prod.skimble/assets/2533805/image_full.jpg 1662 Side to Side Right Leg Swings
Start standing with your feet together. Shift your weight onto your left leg. In a fluid motion, swing your right leg laterally up then return just passed your standing foot. Repeat! Maintain your balance by looking forward.
10 true 2.5 0 true 0 32768 53508 https://s3.amazonaws.com/prod.skimble/assets/53508/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-1_full.jpg 53514 https://s3.amazonaws.com/prod.skimble/assets/53514/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-2_full.jpg 499 31a916209e5828520558e216939b5e1613f01494 1662 Side to Side Right Leg Swings
Start standing with your feet together. Shift your weight onto your left leg. In a fluid motion, swing your right leg laterally up then return just passed your standing foot. Repeat! Maintain your balance by looking forward.
10 true 2.5 0 true 0 32768 53508 https://s3.amazonaws.com/prod.skimble/assets/53508/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-1_full.jpg 53514 https://s3.amazonaws.com/prod.skimble/assets/53514/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-2_full.jpg 499 31a916209e5828520558e216939b5e1613f01494 1422 Rotating Toe Touches
Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. Lift back up to the start position and repeat, alternating sides.
25 true 2.5 0 true 0 32768 12845 https://s3.amazonaws.com/prod.skimble/assets/12845/skimble-workout-trainer-exercise-rotating-toe-touches-3_full.jpg Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. 12842 https://s3.amazonaws.com/prod.skimble/assets/12842/skimble-workout-trainer-exercise-rotating-toe-touches-2_full.jpg Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. 12838 https://s3.amazonaws.com/prod.skimble/assets/12838/skimble-workout-trainer-exercise-rotating-toe-touches-1_full.jpg Lift back up to the start position and repeat, alternating sides. 12849 https://s3.amazonaws.com/prod.skimble/assets/12849/skimble-workout-trainer-exercise-rotating-toe-touches-4_full.jpg Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs. 360 80216807199e9ab91b87f6cd12801d3df0905dd1 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
25 true 2.5 0 true 0 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 3 30591 Calf - Dumbbell Calf Jump
Muscle: Gastrocnemius Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells and hold them at your sides at arm's length. Step 2: Dip your knees so they are bent about 45 degrees and jump as high as you can. Point your toes toward the floor when you jump. Step 3: Allow your knees to bend 45 degrees when your land, then immediately jump again.
30 true 5 true 1 true 0 8 1422422 2 https://s3.amazonaws.com/prod.skimble/assets/1422422/image_full.jpg 1422430 2 https://s3.amazonaws.com/prod.skimble/assets/1422430/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1558 Fast Crunches
Perform crunches at a swift and steady beat with proper form.
30 true 1 0 true 0 32768 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 302 fe29268c2aae5d68f59149f4afa9a52e96d952c0 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 11391 Dumbbell Lateral Step Up
Step 1:Β Grab a pair of dumbbells and stand with your left side next a platform that is about knee height.Step 2:Β Next, place your left foot on the platform with your right leg straight and on the floor. Dumbbells should be hanging down at your sides at arm's length. This is the starting position.Step 3:Β Begin exercise by pushing up on your left foot until your right foot is even with your platform and you are standing straight.Step 4:Β Lower yourself back down. This completes one rep. Repeat as necessary and then switch legs.
60 true 2.5 true 1 true 0 8 524288 131072 750738 2 https://s3.amazonaws.com/prod.skimble/assets/750738/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 1881 Glute Twist Lunges
Start standing with your legs shoulder width apart arms up. Step out into a cross squat, where your lead leg steps out diagonally. At the bottom of the lunge, twist your upper body to the side.
55 true 3 0 0 32768 41085 https://s3.amazonaws.com/prod.skimble/assets/41085/skimble-workout-trainer-exercise-glute-twist-lunges-1_full.jpg 41083 https://s3.amazonaws.com/prod.skimble/assets/41083/skimble-workout-trainer-exercise-glute-twist-lunges-2_full.jpg 41080 https://s3.amazonaws.com/prod.skimble/assets/41080/skimble-workout-trainer-exercise-glute-twist-lunges-3_full.jpg 41077 https://s3.amazonaws.com/prod.skimble/assets/41077/skimble-workout-trainer-exercise-glute-twist-lunges-4_full.jpg 41074 https://s3.amazonaws.com/prod.skimble/assets/41074/skimble-workout-trainer-exercise-glute-twist-lunges-5_full.jpg 627 d8537247af7f664be6dd780cb66eac7ff6544b23 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 64908 Tip Toe Farmers Carry
30 0 true 1 true 0 2253678 2 https://s3.amazonaws.com/prod.skimble/assets/2253678/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 2340 Dumbbell Deadlifts
Grab one or two dumbbells and hold them in front of your thighs. Soften your knees, hinge forward at your hips and keep your back straight as the dumbbells lower toward the floor. Go down as far as you can maintaining a straight back. Rise back up to standing. Repeat.
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Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 79685 Airplane
Left leg - try to do 3 holds for 15 sec each 45 true 2.5 0 true 0 32768 2606433 2 https://s3.amazonaws.com/prod.skimble/assets/2606433/image_full.jpg 79685 Airplane
Right leg - try to do 3 holds for 15 sec each 45 true 2.5 0 true 0 32768 2606433 2 https://s3.amazonaws.com/prod.skimble/assets/2606433/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
35 true 2.5 0 true 0 32768 2152737 https://s3.amazonaws.com/prod.skimble/assets/2152737/skimble-workout-trainer-exercise-bird-dog-1_full.jpg Start on your hands and knees with a neutral spine and your abs pulled in. 2152739 https://s3.amazonaws.com/prod.skimble/assets/2152739/skimble-workout-trainer-exercise-bird-dog-2_full.jpg Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. 2152745 https://s3.amazonaws.com/prod.skimble/assets/2152745/skimble-workout-trainer-exercise-bird-dog-3_full.jpg Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees. 2152753 https://s3.amazonaws.com/prod.skimble/assets/2152753/skimble-workout-trainer-exercise-bird-dog-4_full.jpg Then, continue alternating sides. Feeling flexible? Try to extend your raised leg a little higher each time. 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1630 Hot Style Chair Pose
Standing tall, inhale and reach your arms forward. Now lift your heels up. Squeeze your inner legs together. Exhale and bend your knees and lower down half-way. Inhale and straighten your legs back up. Repeat.
25 true 2.5 0 0 1 60189 https://s3.amazonaws.com/prod.skimble/assets/60189/skimble-workout-trainer-hot-style-chair-pose-4_full.jpg 60181 https://s3.amazonaws.com/prod.skimble/assets/60181/skimble-workout-trainer-hot-style-chair-pose-3_full.jpg 60173 https://s3.amazonaws.com/prod.skimble/assets/60173/skimble-workout-trainer-hot-style-chair-pose-2_full.jpg 60165 https://s3.amazonaws.com/prod.skimble/assets/60165/skimble-workout-trainer-hot-style-chair-pose-1_full.jpg 60197 https://s3.amazonaws.com/prod.skimble/assets/60197/skimble-workout-trainer-hot-style-chair-pose-5_full.jpg 275 86b4c1bbd2afaa35035260985f4307e740864c4e 68 Rest
Chill out and breathe!
25 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 72383 Run in place
Run at 95% effort
Run fast for the whole time 20 0 0 0 2434106 2 https://s3.amazonaws.com/prod.skimble/assets/2434106/image_full.jpg 900 Cross Knees to Elbows
Stand with your feet shoulder width apart. Bend your arms and place your hands behind your head. Move each knee to the opposite elbow, while alternating sides. Squeeze your abs.
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Standing tall with feet together, quickly drop down into a wide plie squat position with your hands on your knees. Push off your knees with your hands and pop right back up to the start position. Repeat.
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Stand with your feet together and knees and hips slightly bent. Hop sideways keeping your body forward. Land softly!
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Start in a plank position. Drive one of your knees up towards your chest or elbows while alternating lead legs. Increase your speed to increase your heart rate.
20 true 2.5 0 true 0 32768 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive one of your knees up towards your chest or elbow while alternating between lead legs. 2696693 https://s3.amazonaws.com/prod.skimble/assets/2696693/skimble-workout-trainer-exercise-plank-knee-draw-start-position.jpeg_full.jpg Keep your navel drawn in and your shoulders away from your ears. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 15 32e1453e8ed18709adc2935f663ad2bf53a9a88c 787 Jump Rope (Forward)
Jump with feet together, twirling the rope forward.
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Chill out and breathe!
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On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
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Kneeling, stack your hips over your knees. Place your hands on your lower back. Inhale and lift your chest up and back. Keep your hands on your lower back or place them on your heels.
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Stand facing a wall, about one foot away. Place hands on the wall and dig your heel into the floor while your toes rest on the wall to gently stretch out the calf. Alternate calves.
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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!
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Stand with feet hip-width apart. Lift and bend a knee, gently pulling it close to your body. Return and repeat while alternating legs.
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The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
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In a forward right lunge, lower down onto your left knee keeping your hips tucked underneath you and glutes squeezed. With your left hand overhead, move your hips slightly forward. For a more intense stretch lean to the right.
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In a forward left lunge, lower down onto your right knee keeping your hips tucked underneath you and glutes squeezed. With your right hand overhead, move your hips slightly forward. For a more intense stretch lean to the left.
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On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
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Stand facing a wall, about one foot away. Place hands on the wall and dig your heel into the floor while your toes rest on the wall to gently stretch out the calf. Alternate calves.
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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!
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The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
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Stand tall with your feet hip width apart. Inhale and place your hands on your hips. Exhale and fold forward. Release your hands down to the floor. Bend your knees and slide your hands under your feet. Stay for 4 breaths. Release your hands and place them on your hips. Inhale and rise up to a standing position.
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Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.
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Stand tall with your feet wider than shoulder width apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.
25 true 2.5 0 true 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 4792 https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg Rest a hand at your waist and raise the other above and across your body. Hold the stretch for a moment at the top. 2702948 https://s3.amazonaws.com/prod.skimble/assets/2702948/skimble-workout-trainer-exercse-alternating-reaches-1_copy_full.jpg Then, return to the center. 4793 https://s3.amazonaws.com/prod.skimble/assets/4793/skimble-workout-trainer-exercse-alternating-reaches-3_full.jpg Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side. 893 eb85331c0a5157e7b614ef740aa0e338b47cad00 241 Arm Pumps
Interlace fingers in front of you. Inhale arms up, exhale arms down. The pumping motion stimulates energy flow from the spinal column to other parts of the body.
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Stand with your feet hip-width apart and with your arms raised at your sides. Draw big forward circles with your arms.
15 true 2 0 true 4831 https://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg Stand with your feet hip-width apart and with your arms raised at your sides. 4825 https://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg Draw big forward circles with your arms. 4826 https://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg This is a good mobility movement for loosening up your shoulder joints. 4829 https://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg Repeat and flow through the movement. 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b 874 Big Reverse Arm Circles
Stand with your feet hip-width apart and your arms raised to your sides. Rotate your arms backward and draw large circles.
15 true 2 0 true 2702274 https://s3.amazonaws.com/prod.skimble/assets/2702274/skimble-workout-trainer-exercse-large-arm-circles-1_copy.jpeg_full.jpg Stand with feet hip-width apart and arms raised to your sides. 2702264 https://s3.amazonaws.com/prod.skimble/assets/2702264/skimble-workout-trainer-exercse-large-arm-circles-2_copy.jpeg_full.jpg Rotate your arms backward and draw large circles. 2702269 https://s3.amazonaws.com/prod.skimble/assets/2702269/skimble-workout-trainer-exercse-large-arm-circles-3_copy.jpeg_full.jpg This is a good mobility movement for loosening up your shoulder joints. 2702268 https://s3.amazonaws.com/prod.skimble/assets/2702268/skimble-workout-trainer-exercse-large-arm-circles-4_copy.jpeg_full.jpg Draw your belly button into your core and keep your eyes focused forward, as you continue to repeat this movement for several reps. 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 271 Wall Push-Ups
Stand a few feet away from a wall. Place your hands just wider than your shoulders on the wall. Pull your abs in, bend your elbows and lower your body towards the wall until your elbows are at 90 degree angles. Keep your back straight!
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Stand a few feet away from a wall. Place your hands just wider than your shoulders on the wall. With your arms parallel to your sides, bend your elbows and lower your body towards the wall until your elbows are at 90 degree angles. Return and repeat, making sure your back is kept straight.
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Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
25 true 2.5 0 true 0 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 3 59126 Staggered Push Up
Switch sides every other rep and aim for 12, 10 and 8. Each movement is a rep. 30 true 2.5 0 true 0 2132937 2 https://s3.amazonaws.com/prod.skimble/assets/2132937/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 492 Alternating Bicep Curls
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms. Complete the prescribed number of reps on both sides.
Try for 12 per set 40 true 2.5 true 1 true 0 8 3268 https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 3265 https://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg Grasp a dumbbell in each hand so your palms face up. Alternate lifting each arm to your chest. 3256 https://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg Exhale as you curl the dumbbell upwards. 2697664 https://s3.amazonaws.com/prod.skimble/assets/2697664/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side. 3261 https://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg Focus on keeping your core engaged, chest tall and back straight. 3259 https://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg Avoid using momentum to curl the weight up, and make sure to lower it back down with control. 76 5d823600102bd4795666cea1527b79158489ede4 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 608 Dumbbell Tricep Extensions
Sit or stand holding a dumbbell with one or both hands. Extend your arms overhead, elbows next to ears. Bend at the elbow to lower the weight behind your head and slowly back up. Be careful not to arch your back.
Do from floor not bench 30 true 3 true 1 true 0 8 5162 https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 https://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 114347 Dumbbell Twisted Fly
Do from floor if no bench available. Aim for 12, 10 then 8 reps per set 40 true 2.5 true 1 true 0 8 3227320 2 https://s3.amazonaws.com/prod.skimble/assets/3227320/image_full.jpg 3227329 2 https://s3.amazonaws.com/prod.skimble/assets/3227329/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 43098 Bicep Slides
Elbows 90Β°, press weights straight out front until arms are straight, slowly bring back to 90Β°
40 true 2.5 true 1 true 0 8 2531598 2 https://s3.amazonaws.com/prod.skimble/assets/2531598/image_full.jpg 2531606 2 https://s3.amazonaws.com/prod.skimble/assets/2531606/image_full.jpg 2531614 2 https://s3.amazonaws.com/prod.skimble/assets/2531614/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 2276 Bench Dips
Place a bench a few feet from a platform or ledge. Sit on the bench and place your heels on the ledge, legs straight. Place your hands right beside your torso on the bench so that your fingertips are hanging over the edge and lift your body up off of the bench. Bend your elbows behind you and lower your body down as far as you are able. Press back up to straight arms and repeat.
30 true 2.5 true 1 true 0 524288 68150 https://s3.amazonaws.com/prod.skimble/assets/68150/skimble-workout-trainer-exercise-bench-dips_279a0717-3_full.jpg 68152 https://s3.amazonaws.com/prod.skimble/assets/68152/skimble-workout-trainer-exercise-bench-dips_279a0718-2_full.jpg 68157 https://s3.amazonaws.com/prod.skimble/assets/68157/skimble-workout-trainer-exercise-bench-dips_279a0720-1_full.jpg 68152 https://s3.amazonaws.com/prod.skimble/assets/68152/skimble-workout-trainer-exercise-bench-dips_279a0718-2_full.jpg 1061 3bfb6d45d406e5cdb3160e8c82d5a145b7783981 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 101798 Chest Press Punch Up
Lie on flat back with knees bent.hold a dumbbell in each hand. punch up with right arm. repeat with the left arm. keep your head and neck relaxed, and maintain your lower back pressed against the floor. Keep your chin off your chest. Do not extend your arm completely.
40 true 2.5 0 true 0 8 2865719 2 https://s3.amazonaws.com/prod.skimble/assets/2865719/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 2456 Kneeling Right Tricep Kickbacks
Start with your left knee and hand flat on a bench. Hold a dumbbell with your right hand. While making sure that your upper arm stays still, slowly extend your elbow to draw the dumbbell back. Pause and return the the starting position before repeating.
30 true 2.5 true 1 true 0 8 524288 69089 https://s3.amazonaws.com/prod.skimble/assets/69089/skimble-workout-trainer-exercise-kneeling-right-tricep-kickbacks_279a0634-1_full.jpg 69095 https://s3.amazonaws.com/prod.skimble/assets/69095/skimble-workout-trainer-exercise-kneeling-right-tricep-kickbacks_279a0637-2_full.jpg 1109 af76594176a32395033922a7267442ae86ab2fcc 2457 Kneeling Left Tricep Kickbacks
Start with your right knee and hand flat on a bench. Hold a dumbbell with your left hand. While making sure that your upper arm stays still, slowly extend your elbow to draw the dumbbell back. Pause and return the the starting position. Repeat the move.
30 true 2.5 true 1 true 0 8 524288 69060 https://s3.amazonaws.com/prod.skimble/assets/69060/skimble-workout-trainer-exercise-kneeling-left-tricep-kickbacks_279a0627-1_full.jpg 69075 https://s3.amazonaws.com/prod.skimble/assets/69075/skimble-workout-trainer-exercise-kneeling-left-tricep-kickbacks_279a0628-2_full.jpg 1092 3e90a3995aca636b2fea25d6f26a20c55a4cded7 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 114471 Standing Isometric Chest Hold
Press both dumbbells together at chest height and simply hold that position without moving. This creates time-under-tension, which is one of the most effective ways to build muscle endurance. Try to do 3 holds or 10 to 12 seconds
40 true 2.5 true 1 true 0 8 3234874 2 https://s3.amazonaws.com/prod.skimble/assets/3234874/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 114348 Tricep Hold
Hold dumbbells reverse grip, arms down at your side. Push your palms backward and hold for 10 seconds. Release arms back to your side. Immediately Repeat. Use enough weight to feel the pressure but never lose form.
40 true 2.5 true 1 true 0 8 3227338 2 https://s3.amazonaws.com/prod.skimble/assets/3227338/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 28306 Forearm Bicep Twist
25 true 2.5 true 1 true 0 8 1358467 2 https://s3.amazonaws.com/prod.skimble/assets/1358467/image_full.jpg 1358475 2 https://s3.amazonaws.com/prod.skimble/assets/1358475/image_full.jpg 1358483 2 https://s3.amazonaws.com/prod.skimble/assets/1358483/image_full.jpg 1358491 2 https://s3.amazonaws.com/prod.skimble/assets/1358491/image_full.jpg 1358499 2 https://s3.amazonaws.com/prod.skimble/assets/1358499/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 852 Left Leg Balance
Place arms by your side or outstretched to help you stabilize. Lift your right knee up keeping your foot away from your standing leg. Shoulders, hips, and ankles should be in one vertical line.
20 0 0 0 32768 1709301 https://s3.amazonaws.com/prod.skimble/assets/1709301/skimble-workout-trainer-exercise-left-leg-balance-1_full.jpg 1709302 https://s3.amazonaws.com/prod.skimble/assets/1709302/skimble-workout-trainer-exercise-left-leg-balance-2_full.jpg 1709309 https://s3.amazonaws.com/prod.skimble/assets/1709309/skimble-workout-trainer-exercise-left-leg-balance-3_full.jpg 1285 2e103a25da1df242fc6b3bcaa85b4e9b539dae19 805 Left Tree
Stand tall at the top of the mat. Bend your right knee. Bring the sole of your right foot to your inner left thigh. Bring your palms together at your chest.
20 0 0 0 1 2145190 https://s3.amazonaws.com/prod.skimble/assets/2145190/skimble-workout-trainer-exercise-right-tree-6_full.jpg 2145181 https://s3.amazonaws.com/prod.skimble/assets/2145181/skimble-workout-trainer-exercise-right-tree-2_full.jpg 2145182 https://s3.amazonaws.com/prod.skimble/assets/2145182/skimble-workout-trainer-exercise-right-tree-3_full.jpg 2145183 https://s3.amazonaws.com/prod.skimble/assets/2145183/skimble-workout-trainer-exercise-right-tree-4_full.jpg 2145184 https://s3.amazonaws.com/prod.skimble/assets/2145184/skimble-workout-trainer-exercise-right-tree-5_full.jpg 1417 5fbfee34a6d9eb0158309f8623a03fe682b11b57 851 Right Leg Balance
Place arms by your side with weight rooted on the right foot. Gently raise the left foot up and hold. For a challenge, close your eyes!
20 0 0 0 32768 1709333 https://s3.amazonaws.com/prod.skimble/assets/1709333/skimble-workout-trainer-exercise-right-leg-balance-1_full.jpg 1709335 https://s3.amazonaws.com/prod.skimble/assets/1709335/skimble-workout-trainer-exercise-right-leg-balance-2_full.jpg 1709340 https://s3.amazonaws.com/prod.skimble/assets/1709340/skimble-workout-trainer-exercise-right-leg-balance-3_full.jpg 1317 c871f531f82439de4e439db050b2144e23c1c4a1 806 Right Tree
Stand tall at the top of your mat. Bend your left knee. Bring the sole of your left foot to your inner right thigh. Bring your palms together at your chest.
20 0 0 0 1 2145190 https://s3.amazonaws.com/prod.skimble/assets/2145190/skimble-workout-trainer-exercise-right-tree-6_full.jpg 2145396 https://s3.amazonaws.com/prod.skimble/assets/2145396/skimble-workout-trainer-exercise-left-tree-2_full.jpg 2145397 https://s3.amazonaws.com/prod.skimble/assets/2145397/skimble-workout-trainer-exercise-left-tree-3_full.jpg 2145399 https://s3.amazonaws.com/prod.skimble/assets/2145399/skimble-workout-trainer-exercise-left-tree-4_full.jpg 2145402 https://s3.amazonaws.com/prod.skimble/assets/2145402/skimble-workout-trainer-exercise-left-tree-5_full.jpg 1420 4f17847794ca07783b1dcd54c4d09f7d37f4c6d8 1736 Transition
Take a break. Get ready for the next exercise!
5 0 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 4491 Balance Curls
Stand with arms by your sides and a slight bend at the knee. Lift one leg, bending at the knee, and balance on the other foot. Hinge from the elbows to bring arms up to your shoulders. Lower and repeat, switching legs halfway trhough your time.
25 true 2.5 true 1 true 0 8 431323 2 https://s3.amazonaws.com/prod.skimble/assets/431323/image_full.jpg 431331 2 https://s3.amazonaws.com/prod.skimble/assets/431331/image_full.jpg 431339 2 https://s3.amazonaws.com/prod.skimble/assets/431339/image_full.jpg 68 Rest
Chill out and breathe!
20 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 112449 Tricep Stretch Combo
Do the below exercises 5 secs each til time is complete Single arm overhead tricep stretch left Single arm overhead tricep stretch right Cross body tricep stretch left Cross body tricep stretch right
Do both sides for 5 sec each and repeat til time is up 40 true 2.5 true true 1 true 0 32768 3162051 2 https://s3.amazonaws.com/prod.skimble/assets/3162051/image_full.jpg 3162060 2 https://s3.amazonaws.com/prod.skimble/assets/3162060/image_full.jpg 59079 Arm Stretch
25 true 2.5 0 true 0 2131930 2 https://s3.amazonaws.com/prod.skimble/assets/2131930/image_full.jpg 2131938 2 https://s3.amazonaws.com/prod.skimble/assets/2131938/image_full.jpg 1890 Bicep Stretches
Sit with your knees bent, feet flat on the floor. Exhale and slide your butt forward and hands back, creating a stretch in your biceps and shoulders. Hold.
25 0 0 0 1 64044 https://s3.amazonaws.com/prod.skimble/assets/64044/skimble-workout-trainer-exercise-biceps-bicep-stretch-1_full.jpg 64043 https://s3.amazonaws.com/prod.skimble/assets/64043/skimble-workout-trainer-exercise-biceps-bicep-stretch-2_full.jpg 543 00dec78f658aac64a374b7987248c16f450c38f3 112979 Wrist Stretch Set
25 true 2.5 true true 1 true 0 32768 3174724 2 https://s3.amazonaws.com/prod.skimble/assets/3174724/image_full.jpg 3174733 2 https://s3.amazonaws.com/prod.skimble/assets/3174733/image_full.jpg 3174742 2 https://s3.amazonaws.com/prod.skimble/assets/3174742/image_full.jpg 47002 Triangle pose 1
Right side 40 true 2.5 true 1 true 0 32768 1830344 2 https://s3.amazonaws.com/prod.skimble/assets/1830344/image_full.jpg 1830352 2 https://s3.amazonaws.com/prod.skimble/assets/1830352/image_full.jpg 1830360 2 https://s3.amazonaws.com/prod.skimble/assets/1830360/image_full.jpg 1055 Elbows-Out Chest Stretches
Stand tall with your hands behind your head and elbows out to the side. Bring your elbows as far out and back as possible to open up the chest. Squeeze your shoulder blades together and take deep breaths.
25 0 0 36857 https://s3.amazonaws.com/prod.skimble/assets/36857/skimble-workout-trainer-exercise-elbows-out-chest-stretch-1_full.jpg 36858 https://s3.amazonaws.com/prod.skimble/assets/36858/skimble-workout-trainer-exercise-elbows-out-chest-stretch-2_full.jpg 36860 https://s3.amazonaws.com/prod.skimble/assets/36860/skimble-workout-trainer-exercise-elbows-out-chest-stretch-3_full.jpg 37 f2e4388d744dc746a59c12eba5bc2cb864a56116 2284 Standing Cat Cow
Start with your feet hip-width apart, knees bent, hands on on top of your knees, and a neutral spine. Keeping your legs static, create an arch in your lower back and look toward the ceiling as you let your hips tilt up. Then do just the opposite by creating a curve in your back, tucking your hips underneath you and looking toward your navel.
25 0 0 0 1 70516 https://s3.amazonaws.com/prod.skimble/assets/70516/skimble-workout-trainer-exercise-standing-cat-cow_279a0041-1_full.jpg 70522 https://s3.amazonaws.com/prod.skimble/assets/70522/skimble-workout-trainer-exercise-standing-cat-cow_279a0044-2_full.jpg 70516 https://s3.amazonaws.com/prod.skimble/assets/70516/skimble-workout-trainer-exercise-standing-cat-cow_279a0041-1_full.jpg 70527 https://s3.amazonaws.com/prod.skimble/assets/70527/skimble-workout-trainer-exercise-standing-cat-cow_279a0046-3_full.jpg 1089 20452b99bee0e726fae8c49fc072ac36ee1970fb 1 1055 Elbows-Out Chest Stretches
Stand tall with your hands behind your head and elbows out to the side. Bring your elbows as far out and back as possible to open up the chest. Squeeze your shoulder blades together and take deep breaths.
25 0 0 36857 https://s3.amazonaws.com/prod.skimble/assets/36857/skimble-workout-trainer-exercise-elbows-out-chest-stretch-1_full.jpg 36858 https://s3.amazonaws.com/prod.skimble/assets/36858/skimble-workout-trainer-exercise-elbows-out-chest-stretch-2_full.jpg 36860 https://s3.amazonaws.com/prod.skimble/assets/36860/skimble-workout-trainer-exercise-elbows-out-chest-stretch-3_full.jpg 37 f2e4388d744dc746a59c12eba5bc2cb864a56116 112449 Tricep Stretch Combo
Do the below exercises 5 secs each til time is complete Single arm overhead tricep stretch left Single arm overhead tricep stretch right Cross body tricep stretch left Cross body tricep stretch right
Do both sides for 5 sec each and repeat til time is up 25 true 2.5 true true 1 true 0 32768 3162051 2 https://s3.amazonaws.com/prod.skimble/assets/3162051/image_full.jpg 3162060 2 https://s3.amazonaws.com/prod.skimble/assets/3162060/image_full.jpg 59079 Arm Stretch
25 true 2.5 0 true 0 2131930 2 https://s3.amazonaws.com/prod.skimble/assets/2131930/image_full.jpg 2131938 2 https://s3.amazonaws.com/prod.skimble/assets/2131938/image_full.jpg 1283 Big Toe Forward Bend
Start standing tall with your feet close together. Inhale. Exhale and fold forward. Grab your big toes with your index fingers. Inhale. Exhale and deepen your fold.
25 0 0 8312 https://s3.amazonaws.com/prod.skimble/assets/8312/skimble-workout-trainer-exercise-yoga-big-toe-foward-bend-1_full.jpg 8311 https://s3.amazonaws.com/prod.skimble/assets/8311/skimble-workout-trainer-exercise-yoga-big-toe-foward-bend-2_full.jpg 993 09e4175c1057769ebebb2000fe20e298caeb74a5 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-06-21T00:56:47Z 2026-06-21T00:18:06Z Wall, Dumbbells, Bench, Exercise MatArms, Chest2022-12-04T15:15:33Z19303568t8luuv99v6g8EsteveKhttps://s3assets.skimble.com/photos/34576296/image_thumb.jpghttps://s3assets.skimble.com/photos/34576296/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse555 1341028 19572320 Brutal Legs 2x A Week 3 All of this should be done fast https://s3.amazonaws.com/prod.skimble/assets/1807615/skimble-workout-darlene-exercise-right-lunge-with-left-rows-01_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1807615/skimble-workout-darlene-exercise-right-lunge-with-left-rows-01_full.jpg false 1CBB5BCD-5564-46FF-B0C5-C1F3B2BD253F 0 0 false true 0 1341028-brutal-legs-2x-a-week false 6943 1 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
125 true 2.5 0 true 50 0 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 36 Dumbbell Squats
Hold dumbbells at your sides with your arms down. Squat down, bending at the knee until your thighs are parallel with the floor. Ensure your knees are not extended beyond your toes.
63 true 2.5 true 1 true 25 0 8 3067 https://s3.amazonaws.com/prod.skimble/assets/3067/skimble-workout-trainer-exercise-dumbbell-squats-1_full.jpg Hold two dumbbells at your sides with your arms down, next to your hips. 3062 https://s3.amazonaws.com/prod.skimble/assets/3062/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg Squat down, bending at the knee until your thighs are parallel with the floor. Ensure your knees are not extended beyond your toes. 3061 https://s3.amazonaws.com/prod.skimble/assets/3061/skimble-workout-trainer-exercise-dumbbell-squats-3_full.jpg Keep your chin up, shoulders down, and back straight as you perform the squat. 2702957 https://s3.amazonaws.com/prod.skimble/assets/2702957/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg As you use your legs to push back up to a standing position, avoid bending too far forward at the waist. Keep the weight in the middle or heels of your feet. 47 8968c1e6222ccdbdfd5335452c99e855776ab9a1 193 Right Lunge With Left Rows
Stand tall with a dumbbell in your left hand. Perform a deep lunge with your right leg. Prop your right elbow on your right thigh for support if needed. Squeeze your shoulder blades and bend your elbow close to your body, bringing the weight to your lower ribs. Lower the weight. Repeat the row.
40 true 4 true 1 true 10 0 8 1807615 https://s3.amazonaws.com/prod.skimble/assets/1807615/skimble-workout-darlene-exercise-right-lunge-with-left-rows-01_full.jpg 1807623 https://s3.amazonaws.com/prod.skimble/assets/1807623/skimble-workout-darlene-exercise-right-lunge-with-left-rows-02_full.jpg 1807631 https://s3.amazonaws.com/prod.skimble/assets/1807631/skimble-workout-darlene-exercise-right-lunge-with-left-rows-03_full.jpg 1807647 https://s3.amazonaws.com/prod.skimble/assets/1807647/skimble-workout-darlene-exercise-right-lunge-with-left-rows-05_full.jpg 1807663 https://s3.amazonaws.com/prod.skimble/assets/1807663/skimble-workout-darlene-exercise-right-lunge-with-left-rows-07_full.jpg 1807671 https://s3.amazonaws.com/prod.skimble/assets/1807671/skimble-workout-darlene-exercise-right-lunge-with-left-rows-08_full.jpg 245 http://www.youtube.com/watch?v=nusixTdu0Ls 1352 810a65223f981a05ce17d7a0aca5260fd650e4d3 642 Left Lunge With Right Rows
Deep lunge forward with your left foot and keep your body in a long forward-leaning angle from head to the right heel. Hold a medium weight in the right hand and let the weight hang toward the floor. Prop the left elbow on the left thigh for support if needed. Squeeze the back and bend your elbow close to your body, bringing the weight to your lower ribs. Lower the weight. Try to keep your body still and isolate the arm movement
25 true 2.5 true 1 true 10 0 8 1807679 https://s3.amazonaws.com/prod.skimble/assets/1807679/skimble-workout-darlene-exercise-left-lunge-with-right-rows-01_full.jpg 1807687 https://s3.amazonaws.com/prod.skimble/assets/1807687/skimble-workout-darlene-exercise-left-lunge-with-right-rows-02_full.jpg 1807695 https://s3.amazonaws.com/prod.skimble/assets/1807695/skimble-workout-darlene-exercise-left-lunge-with-right-rows-03_full.jpg 1807711 https://s3.amazonaws.com/prod.skimble/assets/1807711/skimble-workout-darlene-exercise-left-lunge-with-right-rows-05_full.jpg 1807719 https://s3.amazonaws.com/prod.skimble/assets/1807719/skimble-workout-darlene-exercise-left-lunge-with-right-rows-06_full.jpg 1807727 https://s3.amazonaws.com/prod.skimble/assets/1807727/skimble-workout-darlene-exercise-left-lunge-with-right-rows-07_full.jpg 1354 e8edc33a62aaa0d5a4311b4cb758056ec68c34da 76411 Calf Raises
Calf raise i
50 true 2.5 0 true 20 0 2537288 2 https://s3.amazonaws.com/prod.skimble/assets/2537288/image_full.jpg 310 High Knees
Start standing with your feet hip-width apart and your elbows bent. Lift up one knee so that your leg is parallel to the floor. For more intensity, jog lightly or do lunges in between high knees.
30 true 2.5 0 true 0 32768 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 126 3f6aa945563922d983c795ed90c520a9f470d72d 2009 Wide Squat Holds
Begin in a wide leg, sumo stance with your feet positioned wider than shoulder-width. Bend at the knees and squat down to 90 degrees. Hold the squat!
30 true 2.5 0 0 32768 40441 https://s3.amazonaws.com/prod.skimble/assets/40441/skimble-workout-trainer-exercise-wide-plank-holds-1_full.jpg 40442 https://s3.amazonaws.com/prod.skimble/assets/40442/skimble-workout-trainer-exercise-wide-plank-holds-2_full.jpg 655 4485f17e2550425fc910a7e0858661765cc144b9 4 1431 Right Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your left foot on the bench. Perform right split squats while keeping your front knee tracking over your toes.
60 true 3 true 1 true 20 0 8 131072 12031 https://s3.amazonaws.com/prod.skimble/assets/12031/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-1_full.jpg 12032 https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_full.jpg 12034 https://s3.amazonaws.com/prod.skimble/assets/12034/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-3_full.jpg 12038 https://s3.amazonaws.com/prod.skimble/assets/12038/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-4_full.jpg 256 8e04afe87e7f3fdfe2111066a5489829d255f06b 1432 Left Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your right foot on the bench. Perform left split squats, lowering slowly to 90 degrees. Return and repeat.
60 true 3 true 1 true 20 2 8 131072 12394 https://s3.amazonaws.com/prod.skimble/assets/12394/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-1_full.jpg 12398 https://s3.amazonaws.com/prod.skimble/assets/12398/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-2_full.jpg 12399 https://s3.amazonaws.com/prod.skimble/assets/12399/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-3_full.jpg 12402 https://s3.amazonaws.com/prod.skimble/assets/12402/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-4_full.jpg 382 b21e117e4d78f54f0065272c94111e74a9bddb70 222 Walking Lunges
Step forward into a lunge with both knees to 90 degree angles. Step your feet together by bringing your back foot to your front foot. Keep your body upright while alternating legs.
210 true 3.5 true true 1 true 60 0 32768 1786449 https://s3.amazonaws.com/prod.skimble/assets/1786449/skimble-workout-trainer-exercise-walking-lunges-1_full.jpg Start standing with your arms by your side. 1786456 https://s3.amazonaws.com/prod.skimble/assets/1786456/skimble-workout-trainer-exercise-walking-lunges-2_full.jpg Step forward into a lunge with both knees bent at 90 degree angles. 1786465 https://s3.amazonaws.com/prod.skimble/assets/1786465/skimble-workout-trainer-exercise-walking-lunges-3_full.jpg Step your feet together, back to a standing position. Keep your body upright while alternating legs. 1786467 https://s3.amazonaws.com/prod.skimble/assets/1786467/skimble-workout-trainer-exercise-walking-lunges-4_full.jpg Try to bend down and lower to the ground as close as you can. It's important to bend at the back knee, to help you activate your hips and hamstrings in your back leg. 1786476 https://s3.amazonaws.com/prod.skimble/assets/1786476/skimble-workout-trainer-exercise-walking-lunges-5_full.jpg Keep your gaze lifted, chest tall and shoulders back as you continue to alternate sides. 474 7274fe74c8a8bc826c3366942952ae6ab4426c37 76411 Calf Raises
Calf raise i
100 true 2.5 0 true 40 0 2537288 2 https://s3.amazonaws.com/prod.skimble/assets/2537288/image_full.jpg 804 Wall Sit
Sit back against a wall with your legs at a 90 degree angle. Keep your tummy tucked and your back arched. Place your hands flat against the wall, on your upper thighs or out in front. Hold!
90 0 0 0 65536 60931 https://s3.amazonaws.com/prod.skimble/assets/60931/skimble-workout-trainer-exercise-wall-sit_full.jpg 36465 https://s3.amazonaws.com/prod.skimble/assets/36465/skimble-workout-trainer-exercise-wall-sit-1_full.jpg 36466 https://s3.amazonaws.com/prod.skimble/assets/36466/skimble-workout-trainer-exercise-wall-sit-2_full.jpg 36469 https://s3.amazonaws.com/prod.skimble/assets/36469/skimble-workout-trainer-exercise-wall-sit-3_full.jpg 36476 https://s3.amazonaws.com/prod.skimble/assets/36476/skimble-workout-trainer-exercise-wall-sit-4_full.jpg 491 eb0996944f56fa90387998e56fff5e935ca67f42 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 10 310 High Knees
Start standing with your feet hip-width apart and your elbows bent. Lift up one knee so that your leg is parallel to the floor. For more intensity, jog lightly or do lunges in between high knees.
30 true 2.5 0 true 0 32768 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 126 3f6aa945563922d983c795ed90c520a9f470d72d 901 Squat Jumps
Start standing with your feet hip-width apart. Bend your knees, keeping your back straight with bent arms in front of your face. Jump up explosively, straightening your legs and lifting your torso up. Land softly and repeat.
38 true 2.5 true 1 true 15 0 32768 2486289 https://s3.amazonaws.com/prod.skimble/assets/2486289/skimble-workout-darlene-exercise-squat-jumps-08_full.jpg Start standing with your feet hip-width apart. 2486290 https://s3.amazonaws.com/prod.skimble/assets/2486290/skimble-workout-darlene-exercise-squat-jumps-03_full.jpg Bend your knees, keeping your back straight with bent arms in front of your face. 2486286 https://s3.amazonaws.com/prod.skimble/assets/2486286/skimble-workout-darlene-exercise-squat-jumps-05_full.jpg Jump up explosively, straightening your legs and lifting your torso up. 2486287 https://s3.amazonaws.com/prod.skimble/assets/2486287/skimble-workout-darlene-exercise-squat-jumps-07_full.jpg Land softly. Stand back up and repeat. 536 128daa6adc5eae79224661ac1cce320d1b01bda2 255 Burpees
Stand tall. Drop to a squat with your hands on the ground outside of your feet. Then jump your feet back, putting yourself into a plank. Jump your feet forward to a squat and leap up or stand up. Repeat. Add a push-up if you want!
40 true 4 0 true 10 0 32768 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 75 c781654e952edc5494cc865024fc8567d234987c 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 222 Walking Lunges
Step forward into a lunge with both knees to 90 degree angles. Step your feet together by bringing your back foot to your front foot. Keep your body upright while alternating legs.
350 true 3.5 true true 1 true 100 0 32768 1786449 https://s3.amazonaws.com/prod.skimble/assets/1786449/skimble-workout-trainer-exercise-walking-lunges-1_full.jpg Start standing with your arms by your side. 1786456 https://s3.amazonaws.com/prod.skimble/assets/1786456/skimble-workout-trainer-exercise-walking-lunges-2_full.jpg Step forward into a lunge with both knees bent at 90 degree angles. 1786465 https://s3.amazonaws.com/prod.skimble/assets/1786465/skimble-workout-trainer-exercise-walking-lunges-3_full.jpg Step your feet together, back to a standing position. Keep your body upright while alternating legs. 1786467 https://s3.amazonaws.com/prod.skimble/assets/1786467/skimble-workout-trainer-exercise-walking-lunges-4_full.jpg Try to bend down and lower to the ground as close as you can. It's important to bend at the back knee, to help you activate your hips and hamstrings in your back leg. 1786476 https://s3.amazonaws.com/prod.skimble/assets/1786476/skimble-workout-trainer-exercise-walking-lunges-5_full.jpg Keep your gaze lifted, chest tall and shoulders back as you continue to alternate sides. 474 7274fe74c8a8bc826c3366942952ae6ab4426c37 5 2283 Stair Climbs
Time to take the stairs! Start up those stairs at a smooth and steady pace. You can gradually pick up the pace or maintain a steady speed. Either way, keep going! Move your arms along with your stepping stride or hold onto the rail for balance.
120 true 2.5 true true 2 true 2 536870912 37993 https://s3.amazonaws.com/prod.skimble/assets/37993/skimble-workout-trainer-exercise-machine-moderate-stairs-4_full.jpg 34 Squats
Stand standing with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning. Return to standing by pressing your hips forward to activate your hamstrings. Repeat.
50 true 2.5 true 1 true 20 0 32768 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 2242 Lunges
Stand with your feet together and hands at your waist. Take a big step forward and bend your legs to form 90 degree angles. Return to standing by pressing back up with your lead foot. Keep your body upright while alternating legs.
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Start standing with your feet hip-width apart. Bend your knees, keeping your back straight with bent arms in front of your face. Jump up explosively, straightening your legs and lifting your torso up. Land softly and repeat.
25 true 2.5 true 1 true 10 0 32768 2486289 https://s3.amazonaws.com/prod.skimble/assets/2486289/skimble-workout-darlene-exercise-squat-jumps-08_full.jpg Start standing with your feet hip-width apart. 2486290 https://s3.amazonaws.com/prod.skimble/assets/2486290/skimble-workout-darlene-exercise-squat-jumps-03_full.jpg Bend your knees, keeping your back straight with bent arms in front of your face. 2486286 https://s3.amazonaws.com/prod.skimble/assets/2486286/skimble-workout-darlene-exercise-squat-jumps-05_full.jpg Jump up explosively, straightening your legs and lifting your torso up. 2486287 https://s3.amazonaws.com/prod.skimble/assets/2486287/skimble-workout-darlene-exercise-squat-jumps-07_full.jpg Land softly. Stand back up and repeat. 536 128daa6adc5eae79224661ac1cce320d1b01bda2 1 34 Squats
Stand standing with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning. Return to standing by pressing your hips forward to activate your hamstrings. Repeat.
250 true 2.5 true 1 true 100 0 32768 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 2242 Lunges
Stand with your feet together and hands at your waist. Take a big step forward and bend your legs to form 90 degree angles. Return to standing by pressing back up with your lead foot. Keep your body upright while alternating legs.
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Start standing with your feet hip-width apart. Bend your knees, keeping your back straight with bent arms in front of your face. Jump up explosively, straightening your legs and lifting your torso up. Land softly and repeat.
125 true 2.5 true 1 true 50 0 32768 2486289 https://s3.amazonaws.com/prod.skimble/assets/2486289/skimble-workout-darlene-exercise-squat-jumps-08_full.jpg Start standing with your feet hip-width apart. 2486290 https://s3.amazonaws.com/prod.skimble/assets/2486290/skimble-workout-darlene-exercise-squat-jumps-03_full.jpg Bend your knees, keeping your back straight with bent arms in front of your face. 2486286 https://s3.amazonaws.com/prod.skimble/assets/2486286/skimble-workout-darlene-exercise-squat-jumps-05_full.jpg Jump up explosively, straightening your legs and lifting your torso up. 2486287 https://s3.amazonaws.com/prod.skimble/assets/2486287/skimble-workout-darlene-exercise-squat-jumps-07_full.jpg Land softly. Stand back up and repeat. 536 128daa6adc5eae79224661ac1cce320d1b01bda2 804 Wall Sit
Sit back against a wall with your legs at a 90 degree angle. Keep your tummy tucked and your back arched. Place your hands flat against the wall, on your upper thighs or out in front. Hold!
Until failure!! 180 0 0 0 65536 60931 https://s3.amazonaws.com/prod.skimble/assets/60931/skimble-workout-trainer-exercise-wall-sit_full.jpg 36465 https://s3.amazonaws.com/prod.skimble/assets/36465/skimble-workout-trainer-exercise-wall-sit-1_full.jpg 36466 https://s3.amazonaws.com/prod.skimble/assets/36466/skimble-workout-trainer-exercise-wall-sit-2_full.jpg 36469 https://s3.amazonaws.com/prod.skimble/assets/36469/skimble-workout-trainer-exercise-wall-sit-3_full.jpg 36476 https://s3.amazonaws.com/prod.skimble/assets/36476/skimble-workout-trainer-exercise-wall-sit-4_full.jpg 491 eb0996944f56fa90387998e56fff5e935ca67f42 2026-06-20T22:05:36Z 2026-06-20T22:05:31Z Dumbbells, Box / Step, Wall, Stair MachineLower Body2025-11-23T15:47:33Z19572320b9qc8m4qt3d1ElpidaMarkouhttps://www.skimble.com/images/icon_missing_thumb.pnghttps://www.skimble.com/images/icon_missing_full.pngfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse18 1339568 17294 INTENSE AB WORKOUT 3 if you want to STRENGTHEN and BUILD your abs and core, you clicked on the right video! it’s a 9 minute video that’s divided into 45 seconds of work. let’s go! - TRAIN WITH GAINSBYBRAINS https://s3.amazonaws.com/prod.skimble/assets/3228697/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3228697/maxresdefault_full.jpg false e1c3b13c-511e-11f1-9267-42010a800021 8 2 false true 0 1339568-intense-ab-workout false 566 1 Main Workout
566 3228697 7 https://s3.amazonaws.com/prod.skimble/assets/3228697/maxresdefault_full.jpg 2026-05-16T12:01:18Z 2026-05-16T12:00:50Z No EquipmentCorehttps://s3.amazonaws.com/prod.skimble/assets/3228699/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1339561 17294 25 min INTENSE METCON Indoor Cycling 3 Get your monthly workout calendar here: https://buymeacoffee.com/kaleighcohen/extras - Kaleigh Cohen Cycling https://s3.amazonaws.com/prod.skimble/assets/3228619/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3228619/maxresdefault_full.jpg false db239342-511e-11f1-9267-42010a800021 2 1 false true 0 1339561-25-min-intense-metcon-indoor-cycling false 1568 1 Main Workout
1568 3228619 7 https://s3.amazonaws.com/prod.skimble/assets/3228619/maxresdefault_full.jpg 2026-05-16T12:01:08Z 2026-05-16T12:00:39Z Stationary BikeCardio, Full Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3228623/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimbleξ…Œhttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1340844 16961669 The Bright Child 3 Explore. Move. Learn. This is not conditioning. This is not punishment. This is athletic development. https://s3.amazonaws.com/prod.skimble/assets/3236956/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3236956/image_full.jpg false 71e64c73-c57e-4929-b92e-f19caef00d8e 1340640 2 0 false true 0 1340844-the-bright-child false 5105 1 474 Jump Rope
Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.
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Chill out and breathe!
20 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1663 Side to Side Left Leg Swings
Stand with your feet together, then shift your weight onto your right leg. In a fluid motion, swing your left leg laterally up then return just passed your standing foot. Repeat! For beginners, use a wall or chair to assist you.
50 true 2.5 0 true 20 3 32768 53504 https://s3.amazonaws.com/prod.skimble/assets/53504/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-1_full.jpg 53502 https://s3.amazonaws.com/prod.skimble/assets/53502/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-2_full.jpg 800 350eaad4d414e3c18dfc6e48d38e00caf108dad9 1662 Side to Side Right Leg Swings
Start standing with your feet together. Shift your weight onto your left leg. In a fluid motion, swing your right leg laterally up then return just passed your standing foot. Repeat! Maintain your balance by looking forward.
50 true 2.5 0 true 20 3 32768 53508 https://s3.amazonaws.com/prod.skimble/assets/53508/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-1_full.jpg 53514 https://s3.amazonaws.com/prod.skimble/assets/53514/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-2_full.jpg 499 31a916209e5828520558e216939b5e1613f01494 114481 Front To Back Leg Swings
Swing legs front to back
50 true 2.5 true true 1 true 20 32768 114481 Front To Back Leg Swings
Swing legs front to back
50 true 2.5 true true 1 true 20 32768 882 Knee Circles
Stand with your feet together. Move your knees in a circular motion, paying attention to keeping your feet flat on the floor and the movement in your ankles.
each direction 40 true 2 0 true 20 32768 4919 https://s3.amazonaws.com/prod.skimble/assets/4919/skimble-workout-trainer-exercse-knee-circles-1_full.jpg 4918 https://s3.amazonaws.com/prod.skimble/assets/4918/skimble-workout-trainer-exercse-knee-circles-2_full.jpg 4912 https://s3.amazonaws.com/prod.skimble/assets/4912/skimble-workout-trainer-exercse-knee-circles-4_full.jpg 4915 https://s3.amazonaws.com/prod.skimble/assets/4915/skimble-workout-trainer-exercse-knee-circles-3_full.jpg 49 cef5e47e1d7e4041c8ee74ff48c5aead8288b860 86272 Worlds Greatest Stretch
Hand behind head, rotate upward at spine
13 true 2.5 0 true 5 32768 110517 Deep Squat
Just squat down booty to the ground. Use support if needed. Keep spine as neutral as possible without compromising range of motion.
60 0 0 true 32768 3078054 2 https://s3.amazonaws.com/prod.skimble/assets/3078054/image_full.jpg 3078063 2 https://s3.amazonaws.com/prod.skimble/assets/3078063/image_full.jpg 3 911 Bear Crawls
Start on all fours on the ground. Lift your weight onto your hands and feet keeping your knees low to the ground. Walk forward with your right hand and then left foot followed by your left hand and right foot. Find a cadence with your crawl and remember to keep your shoulders away from your ears.
7 true 2.5 true true 1 true 18.288 2 2 32768 2507307 https://s3.amazonaws.com/prod.skimble/assets/2507307/skimble-workout-trainer-exercise-bear-crawls-01_full.jpg 2507311 https://s3.amazonaws.com/prod.skimble/assets/2507311/skimble-workout-trainer-exercise-bear-crawls-02_full.jpg 2507306 https://s3.amazonaws.com/prod.skimble/assets/2507306/skimble-workout-trainer-exercise-bear-crawls-03_full.jpg 2507314 https://s3.amazonaws.com/prod.skimble/assets/2507314/skimble-workout-trainer-exercise-bear-crawls-04_full.jpg 2507309 https://s3.amazonaws.com/prod.skimble/assets/2507309/skimble-workout-trainer-exercise-bear-crawls-05_full.jpg 2507308 https://s3.amazonaws.com/prod.skimble/assets/2507308/skimble-workout-trainer-exercise-bear-crawls-06_full.jpg 2507313 https://s3.amazonaws.com/prod.skimble/assets/2507313/skimble-workout-trainer-exercise-bear-crawls-07_full.jpg 2507320 https://s3.amazonaws.com/prod.skimble/assets/2507320/skimble-workout-trainer-exercise-bear-crawls-08_full.jpg 2507380 https://s3.amazonaws.com/prod.skimble/assets/2507380/skimble-workout-trainer-exercise-monkey-walks-01_full.jpg 830 9d5c2c7ae87f02a78c73da8517a7452e4044082f 68 Rest
Chill out and breathe!
30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 911 Bear Crawls
Start on all fours on the ground. Lift your weight onto your hands and feet keeping your knees low to the ground. Walk forward with your right hand and then left foot followed by your left hand and right foot. Find a cadence with your crawl and remember to keep your shoulders away from your ears.
MOVE LATERALLY 4 true 2.5 true true 1 true 9.144 2 2 32768 2507307 https://s3.amazonaws.com/prod.skimble/assets/2507307/skimble-workout-trainer-exercise-bear-crawls-01_full.jpg 2507311 https://s3.amazonaws.com/prod.skimble/assets/2507311/skimble-workout-trainer-exercise-bear-crawls-02_full.jpg 2507306 https://s3.amazonaws.com/prod.skimble/assets/2507306/skimble-workout-trainer-exercise-bear-crawls-03_full.jpg 2507314 https://s3.amazonaws.com/prod.skimble/assets/2507314/skimble-workout-trainer-exercise-bear-crawls-04_full.jpg 2507309 https://s3.amazonaws.com/prod.skimble/assets/2507309/skimble-workout-trainer-exercise-bear-crawls-05_full.jpg 2507308 https://s3.amazonaws.com/prod.skimble/assets/2507308/skimble-workout-trainer-exercise-bear-crawls-06_full.jpg 2507313 https://s3.amazonaws.com/prod.skimble/assets/2507313/skimble-workout-trainer-exercise-bear-crawls-07_full.jpg 2507320 https://s3.amazonaws.com/prod.skimble/assets/2507320/skimble-workout-trainer-exercise-bear-crawls-08_full.jpg 2507380 https://s3.amazonaws.com/prod.skimble/assets/2507380/skimble-workout-trainer-exercise-monkey-walks-01_full.jpg 830 9d5c2c7ae87f02a78c73da8517a7452e4044082f 68 Rest
Chill out and breathe!
30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 114482 Crab Walk
Arms fully extended behind you in a sitting position, lift hips off the ground about 12 inches and walk forward with arms and legs in sync with each step
10 true 2.5 true true 1 true 18.288 2 32768 68 Rest
Chill out and breathe!
30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1415 Carioca
Start in an athletic stance with feet hip-width apart. Traverse while crossing one foot in front then behind the other! After a while, switch traversing directions.
7 0 true 0 true 18.288 2 2 32768 11448 https://s3.amazonaws.com/prod.skimble/assets/11448/skimble-workout-trainer-exercise-carioca_4_full.jpg 11454 https://s3.amazonaws.com/prod.skimble/assets/11454/skimble-workout-trainer-exercise-carioca_3_full.jpg 11462 https://s3.amazonaws.com/prod.skimble/assets/11462/skimble-workout-trainer-exercise-carioca_2_full.jpg 11470 https://s3.amazonaws.com/prod.skimble/assets/11470/skimble-workout-trainer-exercise-carioca_1_full.jpg 11440 https://s3.amazonaws.com/prod.skimble/assets/11440/skimble-workout-trainer-exercise-carioca_7_full.jpg 11444 https://s3.amazonaws.com/prod.skimble/assets/11444/skimble-workout-trainer-exercise-carioca_6_full.jpg 11445 https://s3.amazonaws.com/prod.skimble/assets/11445/skimble-workout-trainer-exercise-carioca_5_full.jpg 294 6a4528784fe4f77b1b567f170c063a91b4731e42 68 Rest
Chill out and breathe!
30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 16207 Back Pedal (Hands In Air To Original Spot)
Simply pedal backwards with hands fully extended in the air
10 true 2.5 0 true 68 Rest
Chill out and breathe!
30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1742 Skipping Drill
With cones set up 20-30 feet apart, start standing at one cone with feet hip-width apart. Skip while moving forward with high knees until you reach the other cone. Make sure you are skipping with your arms and legs moving in opposition. Do as many skips between cones as you can and skip high!
7 0 true 0 true 18.288 2 3 32768 3 1015 Pogo Hops
Stand tall with your feet hip-width apart. Quickly bounce up and down on the balls of your feet. Don't let your heels touch the ground.
40 true 2 0 true 20 32768 2151257 https://s3.amazonaws.com/prod.skimble/assets/2151257/skimble-workout-trainer-exercise-pogo-hops-1_full.jpg 2151261 https://s3.amazonaws.com/prod.skimble/assets/2151261/skimble-workout-trainer-exercise-pogo-hops-2_full.jpg 2151266 https://s3.amazonaws.com/prod.skimble/assets/2151266/skimble-workout-trainer-exercise-pogo-hops-3_full.jpg 2151274 https://s3.amazonaws.com/prod.skimble/assets/2151274/skimble-workout-trainer-exercise-pogo-hops-4_full.jpg 547 http://www.youtube.com/watch?v=_pDSkxhbLVE 11 045876b1689d3fecffcf3c6e95024d02f6c36787 68 Rest
Chill out and breathe!
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Start facing a platform with feet hip-width apart. Bend your knees quickly, jump onto the platform and squat as you land. Then jump or step down to the floor, landing with soft knees.
13 true 2.5 0 true 5 131072 9925 https://s3.amazonaws.com/prod.skimble/assets/9925/skimble-workout-trainer-exercise-box-jumps-1_full.jpg 9926 https://s3.amazonaws.com/prod.skimble/assets/9926/skimble-workout-trainer-exercise-box-jumps-2_full.jpg 9931 https://s3.amazonaws.com/prod.skimble/assets/9931/skimble-workout-trainer-exercise-box-jumps-3_full.jpg 9933 https://s3.amazonaws.com/prod.skimble/assets/9933/skimble-workout-trainer-exercise-box-jumps-4_full.jpg 9939 https://s3.amazonaws.com/prod.skimble/assets/9939/skimble-workout-trainer-exercise-box-jumps-5_full.jpg 9940 https://s3.amazonaws.com/prod.skimble/assets/9940/skimble-workout-trainer-exercise-box-jumps-6_full.jpg 9946 https://s3.amazonaws.com/prod.skimble/assets/9946/skimble-workout-trainer-exercise-box-jumps-7_full.jpg 251 http://www.youtube.com/watch?v=Su_HVxHiK3o 828 6ccd432b765df55795800fba9b37ba083f652145 68 Rest
Chill out and breathe!
45 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 114485 Broad Jumps
Jump as far forward as you can
8 true 2.5 true true 1 true 3 32768 68 Rest
Chill out and breathe!
60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 6 990 Jump for Joy
Jump up high, raising your arms up with a big smile!
jump as high as you can 5 true 2.5 0 true 2 32768 1900 https://s3.amazonaws.com/prod.skimble/assets/1900/skimble-hop-jump-1_full.jpg 1903 https://s3.amazonaws.com/prod.skimble/assets/1903/skimble-hop-jump-2_full.jpg 1906 https://s3.amazonaws.com/prod.skimble/assets/1906/skimble-hop-jump-3_full.jpg 68 Rest
Chill out and breathe!
75 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 1012 Ice Skaters
Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.
each leg 10 true 1 0 true 10 32768 1785729 https://s3.amazonaws.com/prod.skimble/assets/1785729/skimble-workout-trainer-exercise-ice-skaters-1_full.jpg 1785732 https://s3.amazonaws.com/prod.skimble/assets/1785732/skimble-workout-trainer-exercise-ice-skaters-2_full.jpg 1785737 https://s3.amazonaws.com/prod.skimble/assets/1785737/skimble-workout-trainer-exercise-ice-skaters-3_full.jpg 1785742 https://s3.amazonaws.com/prod.skimble/assets/1785742/skimble-workout-trainer-exercise-ice-skaters-4_full.jpg 494 http://www.youtube.com/watch?v=3ydNIDwzIeg 613 3d9720534710f18b7e6d28c69380485a41cf675f 68 Rest
Chill out and breathe!
45 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 114379 Ball Handling (Elite) πŸ€
Pound dribbles Crossovers Between-the-legs Behind-the-back In-and-outs Focus: Rhythm. 900 true 2.5 true true 1 true 32768 114483 Form Shooting
Close range shots
make 50 close range 125 true 2.5 true true 1 true 50 32768 114483 Form Shooting
Close range shots
make 50 mid range GAME SPEED 125 true 2.5 true true 1 true 50 32768 114484 Free Throws
63 true 2.5 true true 1 true 25 32768 1 1452 Handstand
Bend down with your hands flat beside a wall and shoulder-width apart. Straighten your arms and shift your shoulders over your wrists. Kick your feet up on the wall, extending your body straight up and pulling your belly in.
20 0 0 true 1 8407 https://s3.amazonaws.com/prod.skimble/assets/8407/skimble-workout-trainer-exercise-handstand_full.jpg 324 22373d3b2285b5c927899eb0c04b5ad277c4b580 68 Rest
Chill out and breathe!
30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1452 Handstand
Bend down with your hands flat beside a wall and shoulder-width apart. Straighten your arms and shift your shoulders over your wrists. Kick your feet up on the wall, extending your body straight up and pulling your belly in.
20 0 0 true 1 8407 https://s3.amazonaws.com/prod.skimble/assets/8407/skimble-workout-trainer-exercise-handstand_full.jpg 324 22373d3b2285b5c927899eb0c04b5ad277c4b580 68 Rest
Chill out and breathe!
30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1452 Handstand
Bend down with your hands flat beside a wall and shoulder-width apart. Straighten your arms and shift your shoulders over your wrists. Kick your feet up on the wall, extending your body straight up and pulling your belly in.
20 0 0 true 1 8407 https://s3.amazonaws.com/prod.skimble/assets/8407/skimble-workout-trainer-exercise-handstand_full.jpg 324 22373d3b2285b5c927899eb0c04b5ad277c4b580 68 Rest
Chill out and breathe!
30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1452 Handstand
Bend down with your hands flat beside a wall and shoulder-width apart. Straighten your arms and shift your shoulders over your wrists. Kick your feet up on the wall, extending your body straight up and pulling your belly in.
20 0 0 true 1 8407 https://s3.amazonaws.com/prod.skimble/assets/8407/skimble-workout-trainer-exercise-handstand_full.jpg 324 22373d3b2285b5c927899eb0c04b5ad277c4b580 68 Rest
Chill out and breathe!
30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1452 Handstand
Bend down with your hands flat beside a wall and shoulder-width apart. Straighten your arms and shift your shoulders over your wrists. Kick your feet up on the wall, extending your body straight up and pulling your belly in.
20 0 0 true 1 8407 https://s3.amazonaws.com/prod.skimble/assets/8407/skimble-workout-trainer-exercise-handstand_full.jpg 324 22373d3b2285b5c927899eb0c04b5ad277c4b580 1011 Hollow Body Holds
Lie flat on your back with your arms outstretched overhead. With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for at least four counts until lowering and repeating.
20 true 5 0 32768 3778 https://s3.amazonaws.com/prod.skimble/assets/3778/skimble-workout-trainer-exercise-hollow-body-hold-2_full.jpg Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in. 3781 https://s3.amazonaws.com/prod.skimble/assets/3781/skimble-workout-trainer-exercise-hollow-body-hold-1_full.jpg With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating. 6 673ee8382f72fd641406cb8aab5750024ac7630f 68 Rest
Chill out and breathe!
20 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1011 Hollow Body Holds
Lie flat on your back with your arms outstretched overhead. With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for at least four counts until lowering and repeating.
20 true 5 0 32768 3778 https://s3.amazonaws.com/prod.skimble/assets/3778/skimble-workout-trainer-exercise-hollow-body-hold-2_full.jpg Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in. 3781 https://s3.amazonaws.com/prod.skimble/assets/3781/skimble-workout-trainer-exercise-hollow-body-hold-1_full.jpg With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating. 6 673ee8382f72fd641406cb8aab5750024ac7630f 68 Rest
Chill out and breathe!
20 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1011 Hollow Body Holds
Lie flat on your back with your arms outstretched overhead. With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for at least four counts until lowering and repeating.
20 true 5 0 32768 3778 https://s3.amazonaws.com/prod.skimble/assets/3778/skimble-workout-trainer-exercise-hollow-body-hold-2_full.jpg Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in. 3781 https://s3.amazonaws.com/prod.skimble/assets/3781/skimble-workout-trainer-exercise-hollow-body-hold-1_full.jpg With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating. 6 673ee8382f72fd641406cb8aab5750024ac7630f 68 Rest
Chill out and breathe!
20 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 605 Supermans
Lie face down on a mat and place your arms above your head. Squeeze your glutes and thighs and lift both your upper and lower limbs off of the floor. Keep your shoulders away from your ears.
hold 20 0 0 true 32768 3182 https://s3.amazonaws.com/prod.skimble/assets/3182/skimble-workout-trainer-exercise-supermans-1_full.jpg 3181 https://s3.amazonaws.com/prod.skimble/assets/3181/skimble-workout-trainer-exercise-supermans-2_full.jpg 712 025f9c00f30b769acb1bd70ed47d9b0c9865cd3e 68 Rest
Chill out and breathe!
20 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 605 Supermans
Lie face down on a mat and place your arms above your head. Squeeze your glutes and thighs and lift both your upper and lower limbs off of the floor. Keep your shoulders away from your ears.
hold 20 0 0 true 32768 3182 https://s3.amazonaws.com/prod.skimble/assets/3182/skimble-workout-trainer-exercise-supermans-1_full.jpg 3181 https://s3.amazonaws.com/prod.skimble/assets/3181/skimble-workout-trainer-exercise-supermans-2_full.jpg 712 025f9c00f30b769acb1bd70ed47d9b0c9865cd3e 68 Rest
Chill out and breathe!
20 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 605 Supermans
Lie face down on a mat and place your arms above your head. Squeeze your glutes and thighs and lift both your upper and lower limbs off of the floor. Keep your shoulders away from your ears.
hold 20 0 0 true 32768 3182 https://s3.amazonaws.com/prod.skimble/assets/3182/skimble-workout-trainer-exercise-supermans-1_full.jpg 3181 https://s3.amazonaws.com/prod.skimble/assets/3181/skimble-workout-trainer-exercise-supermans-2_full.jpg 712 025f9c00f30b769acb1bd70ed47d9b0c9865cd3e 8 798 Mountain Climbers
Start in a plank position. Drive one of your knees up towards your chest or elbows while alternating lead legs. Increase your speed to increase your heart rate.
20 true 2.5 0 true 32768 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive one of your knees up towards your chest or elbow while alternating between lead legs. 2696693 https://s3.amazonaws.com/prod.skimble/assets/2696693/skimble-workout-trainer-exercise-plank-knee-draw-start-position.jpeg_full.jpg Keep your navel drawn in and your shoulders away from your ears. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 15 32e1453e8ed18709adc2935f663ad2bf53a9a88c 68 Rest
Chill out and breathe!
10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1888 Dead Bug Holds
Lie on your back and lift your bent knees so that your shins are parallel to the floor. Bend your arms directly in front of your face. Pull your abs in and crunch up into a crouched position lifting your shoulders off of the floor as well as your tailbone. Release slowly and repeat.
25 true 2.5 0 10 32768 40321 https://s3.amazonaws.com/prod.skimble/assets/40321/skimble-workout-trainer-exercise-dead-bug-hold-1_full.jpg 40322 https://s3.amazonaws.com/prod.skimble/assets/40322/skimble-workout-trainer-exercise-dead-bug-hold-2_full.jpg 618 c3b69ddd6fe2a6cd7344b135421d3b6d356e579d 1888 Dead Bug Holds
Lie on your back and lift your bent knees so that your shins are parallel to the floor. Bend your arms directly in front of your face. Pull your abs in and crunch up into a crouched position lifting your shoulders off of the floor as well as your tailbone. Release slowly and repeat.
25 true 2.5 0 10 32768 40321 https://s3.amazonaws.com/prod.skimble/assets/40321/skimble-workout-trainer-exercise-dead-bug-hold-1_full.jpg 40322 https://s3.amazonaws.com/prod.skimble/assets/40322/skimble-workout-trainer-exercise-dead-bug-hold-2_full.jpg 618 c3b69ddd6fe2a6cd7344b135421d3b6d356e579d 930 Right Side Plank
Lie on your side and stack ankles and knees on top of each other. Shift your body weight over to right side and prop yourself up with your hand. Rest at your waist or reach up to the ceiling.
30 0 0 true 32768 1590192 https://s3.amazonaws.com/prod.skimble/assets/1590192/skimble-workout-trainer-exercise-right-side-plank-01_full.jpg 1590198 https://s3.amazonaws.com/prod.skimble/assets/1590198/skimble-workout-trainer-exercise-right-side-plank-02_full.jpg 1590207 https://s3.amazonaws.com/prod.skimble/assets/1590207/skimble-workout-trainer-exercise-right-side-plank-03_full.jpg 1590198 https://s3.amazonaws.com/prod.skimble/assets/1590198/skimble-workout-trainer-exercise-right-side-plank-02_full.jpg 1256 371cf5215fd4d0f91f17bcf379a1f2019023561c 931 Left Side Plank
Lie on your left side and stack ankles and knees on top of each other. Shift your body weight over and prop yourself up with your hand. Rest right hand at your waist or reach up to the ceiling.
30 0 0 true 32768 1590216 https://s3.amazonaws.com/prod.skimble/assets/1590216/skimble-workout-trainer-exercise-left-side-plank-01_full.jpg 1590232 https://s3.amazonaws.com/prod.skimble/assets/1590232/skimble-workout-trainer-exercise-left-side-plank-02_full.jpg 1590224 https://s3.amazonaws.com/prod.skimble/assets/1590224/skimble-workout-trainer-exercise-left-side-plank-03_full.jpg 1265 8b1b80b4ffbdd47ae8b8757075d1d2963aa8bf60 118 5fcedb37c0bf6baaa45b02f410cbf5e3f4ed35fe 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
25 true 2.5 0 true 10 32768 2152737 https://s3.amazonaws.com/prod.skimble/assets/2152737/skimble-workout-trainer-exercise-bird-dog-1_full.jpg Start on your hands and knees with a neutral spine and your abs pulled in. 2152739 https://s3.amazonaws.com/prod.skimble/assets/2152739/skimble-workout-trainer-exercise-bird-dog-2_full.jpg Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. 2152745 https://s3.amazonaws.com/prod.skimble/assets/2152745/skimble-workout-trainer-exercise-bird-dog-3_full.jpg Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees. 2152753 https://s3.amazonaws.com/prod.skimble/assets/2152753/skimble-workout-trainer-exercise-bird-dog-4_full.jpg Then, continue alternating sides. Feeling flexible? Try to extend your raised leg a little higher each time. 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
25 true 2.5 0 true 10 32768 2152737 https://s3.amazonaws.com/prod.skimble/assets/2152737/skimble-workout-trainer-exercise-bird-dog-1_full.jpg Start on your hands and knees with a neutral spine and your abs pulled in. 2152739 https://s3.amazonaws.com/prod.skimble/assets/2152739/skimble-workout-trainer-exercise-bird-dog-2_full.jpg Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. 2152745 https://s3.amazonaws.com/prod.skimble/assets/2152745/skimble-workout-trainer-exercise-bird-dog-3_full.jpg Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees. 2152753 https://s3.amazonaws.com/prod.skimble/assets/2152753/skimble-workout-trainer-exercise-bird-dog-4_full.jpg Then, continue alternating sides. Feeling flexible? Try to extend your raised leg a little higher each time. 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 68 Rest
Chill out and breathe!
60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 44 Corpse
Simply lie flat on your back, with your feet and hands spread apart. Turn your palms up and place your thighs, knees and toes slightly outward. Relax and breathe deeply.
480 0 0 1 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 354 ed038af6b3e742bffc472b22eee365088e1a3505 2026-06-16T10:59:35Z 2026-06-16T10:59:35Z Jump Rope, Box / Step, Exercise Mat2017-05-31T01:13:38Z16961669zvm3gf817xfqTacticalPolymathhttps://s3assets.skimble.com/photos/34603730/image_thumb.jpghttps://s3assets.skimble.com/photos/34603730/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2524 1340803 19303568 Round 2 - Tightrope (balance focus) 3 Move quick but controlled movements. Try not to add extra breaks . https://s3.amazonaws.com/prod.skimble/assets/1786409/skimble-workout-trainer-exercise-jack-jump-tucks-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1786409/skimble-workout-trainer-exercise-jack-jump-tucks-1_full.jpg false CA005B86-BBA9-498E-957B-1B487D415B8B 1340738 0 0 false true 0 1340803-round-2---tightrope-balance-focus false 1245 1 1083 Good Morning Sunshines
Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.
20 true 4 0 0 32768 1588265 https://s3.amazonaws.com/prod.skimble/assets/1588265/skimble-workout-trainer-exercise-good-morning-sunshine-01_full.jpg 1588266 https://s3.amazonaws.com/prod.skimble/assets/1588266/skimble-workout-trainer-exercise-good-morning-sunshine-02_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588285 https://s3.amazonaws.com/prod.skimble/assets/1588285/skimble-workout-trainer-exercise-good-morning-sunshine-04_full.jpg 1588294 https://s3.amazonaws.com/prod.skimble/assets/1588294/skimble-workout-trainer-exercise-good-morning-sunshine-05_full.jpg 1588304 https://s3.amazonaws.com/prod.skimble/assets/1588304/skimble-workout-trainer-exercise-good-morning-sunshine-06_full.jpg 1588310 https://s3.amazonaws.com/prod.skimble/assets/1588310/skimble-workout-trainer-exercise-good-morning-sunshine-07_full.jpg 1588315 https://s3.amazonaws.com/prod.skimble/assets/1588315/skimble-workout-trainer-exercise-good-morning-sunshine-08_full.jpg 1588323 https://s3.amazonaws.com/prod.skimble/assets/1588323/skimble-workout-trainer-exercise-good-morning-sunshine-09_full.jpg 1253 c9605f4693395ab41ca99df3cf142c0be2f7aacb 983 Torso Twists
Stand tall with legs shoulder width apart and hands resting on your waist. Twist from side to side about 90 degrees. Move with the shoulder and hold a moment at each side.
25 0 0 true 0 32768 5008 https://s3.amazonaws.com/prod.skimble/assets/5008/skimble-workout-trainer-exercise-torso-twists-2_full.jpg 5011 https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 5005 https://s3.amazonaws.com/prod.skimble/assets/5005/skimble-workout-trainer-exercise-torso-twists-3_full.jpg 5011 https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 77 4c5655d5998fbd8dd3571744f0e3dd750b2f4903 271 Wall Push-Ups
Stand a few feet away from a wall. Place your hands just wider than your shoulders on the wall. Pull your abs in, bend your elbows and lower your body towards the wall until your elbows are at 90 degree angles. Keep your back straight!
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Start standing with your feet hip-width apart and your elbows bent. Lift up one knee so that your leg is parallel to the floor. For more intensity, jog lightly or do lunges in between high knees.
25 true 2.5 0 true 0 32768 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 126 3f6aa945563922d983c795ed90c520a9f470d72d 1008 Squat Pulses
Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.
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Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
20 true 2.5 0 true 0 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 3 76217 One Leg Balance
Stand behind your kitchen counter without holding on, and slowly lift one foot off the floor. The goal is to stay balanced for 20 seconds without grabbing the counter. Do this move twice, then switch sides.
Left side 20 0 0 true 0 32768 2532316 2 https://s3.amazonaws.com/prod.skimble/assets/2532316/image_full.jpg 48584 One Arm Plank
Left side 20 0 0 true 0 1870176 2 https://s3.amazonaws.com/prod.skimble/assets/1870176/image_full.jpg 805 Left Tree
Stand tall at the top of the mat. Bend your right knee. Bring the sole of your right foot to your inner left thigh. Bring your palms together at your chest.
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Stand behind your kitchen counter without holding on, and slowly lift one foot off the floor. The goal is to stay balanced for 20 seconds without grabbing the counter. Do this move twice, then switch sides.
Right side 20 0 0 true 0 32768 2532316 2 https://s3.amazonaws.com/prod.skimble/assets/2532316/image_full.jpg 48584 One Arm Plank
Right side 20 0 0 true 0 1870176 2 https://s3.amazonaws.com/prod.skimble/assets/1870176/image_full.jpg 806 Right Tree
Stand tall at the top of your mat. Bend your left knee. Bring the sole of your left foot to your inner right thigh. Bring your palms together at your chest.
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Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.
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Stand tall with your elbows bent and hands up at your sides. Draw your left leg up while you twist your upper body and elbows right. Return and repeat, alternating sides.
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Start standing with feet hip-width apart. Step your right foot in front and across your body while you simultaneously squat down. Return to start and repeat, alternating sides.
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Begin in a full plank position with your legs spaced at shoulder width. Lift your opposite arm and leg out until they are parallel to the floor. Hold for a moment at the top. Return and repeat, alternating sides.
30 true 4 0 true 0 32768 5639 https://s3.amazonaws.com/prod.skimble/assets/5639/skimble-workout-trainer-exercise-plank-bird-dog-1_full.jpg Begin in a full plank position with your legs spaced shoulder-width apart. 5638 https://s3.amazonaws.com/prod.skimble/assets/5638/skimble-workout-trainer-exercise-plank-bird-dog-2_full.jpg Lift your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. 2702316 https://s3.amazonaws.com/prod.skimble/assets/2702316/skimble-workout-trainer-exercise-plank-bird-dog-1_full.jpg Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides. 5635 https://s3.amazonaws.com/prod.skimble/assets/5635/skimble-workout-trainer-exercise-plank-bird-dog-3_full.jpg Challenge yourself by holding your bird dogs a little longer each time. 58 0a9a0b3aaa8a4bb7f8bf7056162a5bf1bcfb09d7 1882 Inverted Flyers
Stand with feet hip-width apart and your core engaged. Hinge slightly at the hips as you lift one foot back and the opposite arm up. Return and repeat, alternating sides. Maintain a slight bend in the rooted foot.
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Chill out and breathe!
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Stand facing a wall, about one foot away. Place hands on the wall and dig your heel into the floor while your toes rest on the wall to gently stretch out the calf. Alternate calves.
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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!
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Stand with feet hip-width apart. Lift and bend a knee, gently pulling it close to your body. Return and repeat while alternating legs.
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The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
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In a forward right lunge, lower down onto your left knee keeping your hips tucked underneath you and glutes squeezed. With your left hand overhead, move your hips slightly forward. For a more intense stretch lean to the right.
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In a forward left lunge, lower down onto your right knee keeping your hips tucked underneath you and glutes squeezed. With your right hand overhead, move your hips slightly forward. For a more intense stretch lean to the left.
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Sit with the soles of your feet together and knees wide. Clasp your hands around your feet. Inhale and lift your chest. Breathe deeply.
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On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
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Start with your feet hip-width apart, knees bent, hands on on top of your knees, and a neutral spine. Keeping your legs static, create an arch in your lower back and look toward the ceiling as you let your hips tilt up. Then do just the opposite by creating a curve in your back, tucking your hips underneath you and looking toward your navel.
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Stand tall with your feet hip width apart. Inhale and place your hands on your hips. Exhale and fold forward. Release your hands down to the floor. Bend your knees and slide your hands under your feet. Stay for 4 breaths. Release your hands and place them on your hips. Inhale and rise up to a standing position.
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Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.
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Stand tall with legs shoulder width apart and hands resting on your waist. Twist from side to side about 90 degrees. Move with the shoulder and hold a moment at each side.
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Stand a few feet away from a wall. Place your hands just wider than your shoulders on the wall. Pull your abs in, bend your elbows and lower your body towards the wall until your elbows are at 90 degree angles. Keep your back straight!
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Start standing with your feet hip-width apart and your elbows bent. Lift up one knee so that your leg is parallel to the floor. For more intensity, jog lightly or do lunges in between high knees.
25 true 2.5 0 true 0 32768 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 126 3f6aa945563922d983c795ed90c520a9f470d72d 1008 Squat Pulses
Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.
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Start standing with your feet hip-width apart and your elbows bent. Lift up one knee so that your leg is parallel to the floor. For more intensity, jog lightly or do lunges in between high knees.
20 true 2.5 0 true 0 32768 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 126 3f6aa945563922d983c795ed90c520a9f470d72d 3 1021 Butt Kickers
Stand tall on the balls of your feet, hip-width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!
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Start in plank position. Perform a push-up, then shift your weight to one side, rotate your body and raise your arm. Return controlled to plank. Repeat on the other side. Continue, alternating rotation sides.
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Begin in a lower squat position with your arms low. Use your arms to help you explosively jump up in the air to try to form the shape of a star. Return and continue exploding with your star jumps!
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With or without dumbbell
20 true 2.5 true 1 true 0 8 1259884 2 https://s3.amazonaws.com/prod.skimble/assets/1259884/image_full.jpg 1003 4-Square Single Leg Hops
Stand on one leg with the other leg bent at 90 degrees in front of you and your hands on your hips. Create an imaginary square around you. Hop on one leg to each of the four corners, hopping back to the middle before proceeding to the next corner. Switch legs halfway through the exercise!
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Stand on one leg with the other leg bent at 90 degrees in front of you and your hands on your hips. Create an imaginary square around you. Hop on one leg to each of the four corners, hopping back to the middle before proceeding to the next corner. Switch legs halfway through the exercise!
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Take a break. Get ready for the next exercise!
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Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
15 true 2.5 0 true 0 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 1150 Sumo Obliques
Stand with your feet wider than shoulder-width and your toes out. Bend your knees and place your hands behind your head. Keep your lower body still as you bend your torso from side to side.
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Walk around the room on your heels with your toes lifted. This one strengthens the muscles surrounding your feet, ankles and lower legs -- great for runners and skiers!
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Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.
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Lie prone on your stomach with toes tucked in and arms extended overhead. Contract your abs and slowly raise one arm and opposite leg a few inches off the floor. Alternating sides.
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Start with your feet hip-width apart. Bend your knees and prepare to jump. Jump as high as you can and tuck your knees in toward your chest. Land softly in your start position. Use your arms! Let them help you jump!
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Take a break. Get ready for the next exercise!
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Stand facing a wall, about one foot away. Place hands on the wall and dig your heel into the floor while your toes rest on the wall to gently stretch out the calf. Alternate calves.
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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!
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The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
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In a forward right lunge, lower down onto your left knee keeping your hips tucked underneath you and glutes squeezed. With your left hand overhead, move your hips slightly forward. For a more intense stretch lean to the right.
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In a forward left lunge, lower down onto your right knee keeping your hips tucked underneath you and glutes squeezed. With your right hand overhead, move your hips slightly forward. For a more intense stretch lean to the left.
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Sit with the soles of your feet together and knees wide. Clasp your hands around your feet. Inhale and lift your chest. Breathe deeply.
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On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
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Start with your feet hip-width apart, knees bent, hands on on top of your knees, and a neutral spine. Keeping your legs static, create an arch in your lower back and look toward the ceiling as you let your hips tilt up. Then do just the opposite by creating a curve in your back, tucking your hips underneath you and looking toward your navel.
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Stand tall with your feet hip width apart. Inhale and place your hands on your hips. Exhale and fold forward. Release your hands down to the floor. Bend your knees and slide your hands under your feet. Stay for 4 breaths. Release your hands and place them on your hips. Inhale and rise up to a standing position.
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