1467 community created Community Created コミュニティ作成 コミュニティが作成したワークアウト https://www.skimble.com/images/workouts/categories/new_and_recommended_40x40.png https://www.skimble.com/images/workouts/categories/new_and_recommended_100x100.png https://www.skimble.com/images/workouts/categories/new_and_recommended_200x200.png https://www.skimble.com/images/workouts/categories/v2/new_and_recommended_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/new_and_recommended_640x640.jpg false ワークアウトトレーナーの人々によって最近追加されたワークアウト。 true 1342509 4661198 Jump Rope, Day Two 3 false 36d43e2a-7eb0-4c73-a7e3-9007c88293ce 1341729 0 0 false true 0 1342509-jump-rope-day-two false 1200 3 474 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.
Warm up 20 0 0 true 0 1024 37529 https://s3.amazonaws.com/prod.skimble/assets/37529/skimble-workout-trainer-exercise-jump-rope-1_full.jpg 37555 https://s3.amazonaws.com/prod.skimble/assets/37555/skimble-workout-trainer-exercise-jump-rope-5_full.jpg 37532 https://s3.amazonaws.com/prod.skimble/assets/37532/skimble-workout-trainer-exercise-jump-rope-2_full.jpg 37541 https://s3.amazonaws.com/prod.skimble/assets/37541/skimble-workout-trainer-exercise-jump-rope-3_full.jpg 37562 https://s3.amazonaws.com/prod.skimble/assets/37562/skimble-workout-trainer-exercise-jump-rope-6_full.jpg 1204 c6ca1ed1ddbb1a25bdec3f726e36d0e6d1a470f4 68 Rest
Chill out and breathe!
10 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 787 Jump Rope (Forward)
Jump with feet together, twirling the rope forward.
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Chill out and breathe!
10 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 787 Jump Rope (Forward)
Jump with feet together, twirling the rope forward.
30 0 true 1 true 0 1024 2507482 https://s3.amazonaws.com/prod.skimble/assets/2507482/skimble-workout-trainer-exercise-jump-rope-01_full.jpg 2507486 https://s3.amazonaws.com/prod.skimble/assets/2507486/skimble-workout-trainer-exercise-jump-rope-04_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 2507483 https://s3.amazonaws.com/prod.skimble/assets/2507483/skimble-workout-trainer-exercise-jump-rope-02_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 1568 6916194347eafd23e025f9964b15f44038c1c403 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 787 Jump Rope (Forward)
Jump with feet together, twirling the rope forward.
45 0 true 1 true 1024 2507482 https://s3.amazonaws.com/prod.skimble/assets/2507482/skimble-workout-trainer-exercise-jump-rope-01_full.jpg 2507486 https://s3.amazonaws.com/prod.skimble/assets/2507486/skimble-workout-trainer-exercise-jump-rope-04_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 2507483 https://s3.amazonaws.com/prod.skimble/assets/2507483/skimble-workout-trainer-exercise-jump-rope-02_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 1568 6916194347eafd23e025f9964b15f44038c1c403 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 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.
20 0 0 true 1024 37529 https://s3.amazonaws.com/prod.skimble/assets/37529/skimble-workout-trainer-exercise-jump-rope-1_full.jpg 37555 https://s3.amazonaws.com/prod.skimble/assets/37555/skimble-workout-trainer-exercise-jump-rope-5_full.jpg 37532 https://s3.amazonaws.com/prod.skimble/assets/37532/skimble-workout-trainer-exercise-jump-rope-2_full.jpg 37541 https://s3.amazonaws.com/prod.skimble/assets/37541/skimble-workout-trainer-exercise-jump-rope-3_full.jpg 37562 https://s3.amazonaws.com/prod.skimble/assets/37562/skimble-workout-trainer-exercise-jump-rope-6_full.jpg 1204 c6ca1ed1ddbb1a25bdec3f726e36d0e6d1a470f4 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 787 Jump Rope (Forward)
Jump with feet together, twirling the rope forward.
30 0 true 1 true 1024 2507482 https://s3.amazonaws.com/prod.skimble/assets/2507482/skimble-workout-trainer-exercise-jump-rope-01_full.jpg 2507486 https://s3.amazonaws.com/prod.skimble/assets/2507486/skimble-workout-trainer-exercise-jump-rope-04_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 2507483 https://s3.amazonaws.com/prod.skimble/assets/2507483/skimble-workout-trainer-exercise-jump-rope-02_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 1568 6916194347eafd23e025f9964b15f44038c1c403 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 787 Jump Rope (Forward)
Jump with feet together, twirling the rope forward.
60 0 true 1 true 1024 2507482 https://s3.amazonaws.com/prod.skimble/assets/2507482/skimble-workout-trainer-exercise-jump-rope-01_full.jpg 2507486 https://s3.amazonaws.com/prod.skimble/assets/2507486/skimble-workout-trainer-exercise-jump-rope-04_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 2507483 https://s3.amazonaws.com/prod.skimble/assets/2507483/skimble-workout-trainer-exercise-jump-rope-02_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 1568 6916194347eafd23e025f9964b15f44038c1c403 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 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://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.caftruefalsetruefemalefalse2026-07-26T06:08:35Z 2026-07-26T06:08:35Z Jump RopeLegs2082012-07-16T01:20:05Z4661198ewo82rt4sd88PhilMikehttps://s3assets.skimble.com/photos/34605545/image_thumb.jpghttps://s3assets.skimble.com/photos/34605545/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse1183 1342499 15360558 New Cardio And Full Body 3 https://s3.amazonaws.com/prod.skimble/assets/2151417/skimble-workout-trainer-exercise-tabata-squats-1_corrected_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2151417/skimble-workout-trainer-exercise-tabata-squats-1_corrected_full.jpg false 8fe03f2c-3aeb-4ae1-80b7-0665626aa2e7 0 0 false true 0 1342499-new-cardio-and-full-body false 3030 1 967 Hamstring Stretches
Extend one leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and lightly support your upper body with your arms on your upper thigh. Alternating legs.
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Start standing with room behind you. Step one leg back into a deep runner's lunge as you place both hands on the floor. Hold for a moment then push back to a plank. Switch sides by drawing the other leg up by your hands and reaching back into another runner's lunge.
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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.
20 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 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 28 Cardio Warm-Up
Warm up by speed walking or light jogging. Make a choice based on how you feel. If you're feeling energetic, try jogging or do jumping jacks! When you start to feel your core temperature rise, or you start sweating, you're all warmed up.
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Chill out and breathe!
15 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 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.
60 true 2.5 0 true 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 68 Rest
Chill out and breathe!
15 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 50082 Tabata Squats
Stand tall with your feet a little more than hip-width apart and your toes slightly turned outwards. With your back straight, bend down with your needs and draw your hands out and up. Go down to a 90 degrees with your toes tracking over your knees. As you return to standing, bring your hands back down to your sides. Maintain your balance as you increase the speed of your squats.
60 true 2.5 0 true 2151417 https://s3.amazonaws.com/prod.skimble/assets/2151417/skimble-workout-trainer-exercise-tabata-squats-1_corrected_full.jpg 2151420 https://s3.amazonaws.com/prod.skimble/assets/2151420/skimble-workout-trainer-exercise-tabata-squats-2_corrected_full.jpg 1407 6181ae52a3e0153fba71466fc28cb1fc595b4647 68 Rest
Chill out and breathe!
15 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 1676 Traveling High Knees
Start standing on both feet facing the direction you will be traveling. Rapidly drive one knee up so that your upper leg is parallel to the floor. Repeat the motion, alternating knees, while slowly moving forward.
60 0 true true 1 true 2 32768 11536 https://s3.amazonaws.com/prod.skimble/assets/11536/skimble-workout-trainer-exercise-high-knees_2_full.jpg 11540 https://s3.amazonaws.com/prod.skimble/assets/11540/skimble-workout-trainer-exercise-high-knees_3_full.jpg 11541 https://s3.amazonaws.com/prod.skimble/assets/11541/skimble-workout-trainer-exercise-high-knees_4_full.jpg 11542 https://s3.amazonaws.com/prod.skimble/assets/11542/skimble-workout-trainer-exercise-high-knees_5_full.jpg 439 a4d4c2b03f22908f039fdc1d53ba3fe6e80721a8 68 Rest
Chill out and breathe!
15 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 28 Cardio Warm-Up
Warm up by speed walking or light jogging. Make a choice based on how you feel. If you're feeling energetic, try jogging or do jumping jacks! When you start to feel your core temperature rise, or you start sweating, you're all warmed up.
60 0 true 0 true 32768 1805056 https://s3.amazonaws.com/prod.skimble/assets/1805056/skimble-workout-darlene-exercise-cardio-warm-up-01_full.jpg 1805064 https://s3.amazonaws.com/prod.skimble/assets/1805064/skimble-workout-darlene-exercise-cardio-warm-up-02_full.jpg 1805072 https://s3.amazonaws.com/prod.skimble/assets/1805072/skimble-workout-darlene-exercise-cardio-warm-up-03_full.jpg 1805080 https://s3.amazonaws.com/prod.skimble/assets/1805080/skimble-workout-darlene-exercise-cardio-warm-up-04_full.jpg 1805088 https://s3.amazonaws.com/prod.skimble/assets/1805088/skimble-workout-darlene-exercise-cardio-warm-up-05_full.jpg 1805096 https://s3.amazonaws.com/prod.skimble/assets/1805096/skimble-workout-darlene-exercise-cardio-warm-up-06_full.jpg 1805128 https://s3.amazonaws.com/prod.skimble/assets/1805128/skimble-workout-darlene-exercise-cardio-warm-up-09_full.jpg 1805136 https://s3.amazonaws.com/prod.skimble/assets/1805136/skimble-workout-darlene-exercise-cardio-warm-up-10_full.jpg 1805144 https://s3.amazonaws.com/prod.skimble/assets/1805144/skimble-workout-darlene-exercise-cardio-warm-up-11_full.jpg 1805152 https://s3.amazonaws.com/prod.skimble/assets/1805152/skimble-workout-darlene-exercise-cardio-warm-up-12_full.jpg 1805160 https://s3.amazonaws.com/prod.skimble/assets/1805160/skimble-workout-darlene-exercise-cardio-warm-up-13_full.jpg 1805168 https://s3.amazonaws.com/prod.skimble/assets/1805168/skimble-workout-darlene-exercise-cardio-warm-up-14_full.jpg 1805184 https://s3.amazonaws.com/prod.skimble/assets/1805184/skimble-workout-darlene-exercise-cardio-warm-up-15_full.jpg 1805192 https://s3.amazonaws.com/prod.skimble/assets/1805192/skimble-workout-darlene-exercise-cardio-warm-up-16_full.jpg 1373 59832bd5be0a6f11f0eecf38e6975c80403f6d82 68 Rest
Chill out and breathe!
15 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 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.
60 true 2.5 0 true 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 68 Rest
Chill out and breathe!
15 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 50082 Tabata Squats
Stand tall with your feet a little more than hip-width apart and your toes slightly turned outwards. With your back straight, bend down with your needs and draw your hands out and up. Go down to a 90 degrees with your toes tracking over your knees. As you return to standing, bring your hands back down to your sides. Maintain your balance as you increase the speed of your squats.
60 true 2.5 0 true 2151417 https://s3.amazonaws.com/prod.skimble/assets/2151417/skimble-workout-trainer-exercise-tabata-squats-1_corrected_full.jpg 2151420 https://s3.amazonaws.com/prod.skimble/assets/2151420/skimble-workout-trainer-exercise-tabata-squats-2_corrected_full.jpg 1407 6181ae52a3e0153fba71466fc28cb1fc595b4647 68 Rest
Chill out and breathe!
15 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 1676 Traveling High Knees
Start standing on both feet facing the direction you will be traveling. Rapidly drive one knee up so that your upper leg is parallel to the floor. Repeat the motion, alternating knees, while slowly moving forward.
60 0 true true 1 true 2 32768 11536 https://s3.amazonaws.com/prod.skimble/assets/11536/skimble-workout-trainer-exercise-high-knees_2_full.jpg 11540 https://s3.amazonaws.com/prod.skimble/assets/11540/skimble-workout-trainer-exercise-high-knees_3_full.jpg 11541 https://s3.amazonaws.com/prod.skimble/assets/11541/skimble-workout-trainer-exercise-high-knees_4_full.jpg 11542 https://s3.amazonaws.com/prod.skimble/assets/11542/skimble-workout-trainer-exercise-high-knees_5_full.jpg 439 a4d4c2b03f22908f039fdc1d53ba3fe6e80721a8 68 Rest
Chill out and breathe!
15 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 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!
60 true 2 true 0 true 2 32768 2151169 https://s3.amazonaws.com/prod.skimble/assets/2151169/skimble-workout-trainer-exercise-butt-kickers-1_full.jpg 2151180 https://s3.amazonaws.com/prod.skimble/assets/2151180/skimble-workout-trainer-exercise-butt-kickers-3_full.jpg 2151186 https://s3.amazonaws.com/prod.skimble/assets/2151186/skimble-workout-trainer-exercise-butt-kickers-4_full.jpg 2151192 https://s3.amazonaws.com/prod.skimble/assets/2151192/skimble-workout-trainer-exercise-butt-kickers-5_full.jpg 2151199 https://s3.amazonaws.com/prod.skimble/assets/2151199/skimble-workout-trainer-exercise-butt-kickers-6_full.jpg 548 http://www.youtube.com/watch?v=KqB5jWdNrP8 131 b20ef1ce905eff84c0a244378c31c3639dea94cd 68 Rest
Chill out and breathe!
15 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 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!
60 true 4 0 true 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!
15 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 2144 Back Lunge Kick Jump Switch
Stand tall with your feet together. Step back into a reverse lunge, sweeping your hands back. Drive your legs and hands up explosively, switch up your leg positions and landing in the alternate reverse lunge position. Continue dynamically, with this lunge jump pattern.
60 true 3 0 true 32768 44465 https://s3.amazonaws.com/prod.skimble/assets/44465/skimble-workout-trainer-exercise-back-lunge-kick-jump-1_full.jpg 44460 https://s3.amazonaws.com/prod.skimble/assets/44460/skimble-workout-trainer-exercise-back-lunge-kick-jump-2_full.jpg 44456 https://s3.amazonaws.com/prod.skimble/assets/44456/skimble-workout-trainer-exercise-back-lunge-kick-jump-3_full.jpg 44454 https://s3.amazonaws.com/prod.skimble/assets/44454/skimble-workout-trainer-exercise-back-lunge-kick-jump-4_full.jpg 44452 https://s3.amazonaws.com/prod.skimble/assets/44452/skimble-workout-trainer-exercise-back-lunge-kick-jump-5_full.jpg 44450 https://s3.amazonaws.com/prod.skimble/assets/44450/skimble-workout-trainer-exercise-back-lunge-kick-jump-6_full.jpg 751 06b6c3b7631c3bf56ec98ab8aad04cb2fb78a172 68 Rest
Chill out and breathe!
15 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 1017 Drop Squats
Stand tall with your feet together. Quickly drop down into the bottom position of a squat and pop right back up to the start position. Repeat.
60 true 2.5 0 true 32768 3910 https://s3.amazonaws.com/prod.skimble/assets/3910/skimble-workout-trainer-exercise-drop-squat-1_full.jpg Stand tall with your feet together. 2845 https://s3.amazonaws.com/prod.skimble/assets/2845/skimble-workout-trainer-exercise-squat-2_full.jpg Quickly drop down into the bottom position of a squat. 2697205 https://s3.amazonaws.com/prod.skimble/assets/2697205/skimble-workout-trainer-exercise-drop-squat-4_full.jpg Pop right back up to the start position and repeat. 2842 https://s3.amazonaws.com/prod.skimble/assets/2842/skimble-workout-trainer-exercise-squat-arms-out-3_full.jpg Remember, don't let your feet go much wider than shoulder-width when dropping into the bottom squat position. Look ahead with your chest lifted throughout the exercise. 288 eda57221d4faa5f51f9a4209304f5d114f64c067 68 Rest
Chill out and breathe!
15 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 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!
60 true 2 true 0 true 2 32768 2151169 https://s3.amazonaws.com/prod.skimble/assets/2151169/skimble-workout-trainer-exercise-butt-kickers-1_full.jpg 2151180 https://s3.amazonaws.com/prod.skimble/assets/2151180/skimble-workout-trainer-exercise-butt-kickers-3_full.jpg 2151186 https://s3.amazonaws.com/prod.skimble/assets/2151186/skimble-workout-trainer-exercise-butt-kickers-4_full.jpg 2151192 https://s3.amazonaws.com/prod.skimble/assets/2151192/skimble-workout-trainer-exercise-butt-kickers-5_full.jpg 2151199 https://s3.amazonaws.com/prod.skimble/assets/2151199/skimble-workout-trainer-exercise-butt-kickers-6_full.jpg 548 http://www.youtube.com/watch?v=KqB5jWdNrP8 131 b20ef1ce905eff84c0a244378c31c3639dea94cd 68 Rest
Chill out and breathe!
15 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 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!
60 true 4 0 true 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!
15 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 2144 Back Lunge Kick Jump Switch
Stand tall with your feet together. Step back into a reverse lunge, sweeping your hands back. Drive your legs and hands up explosively, switch up your leg positions and landing in the alternate reverse lunge position. Continue dynamically, with this lunge jump pattern.
60 true 3 0 true 32768 44465 https://s3.amazonaws.com/prod.skimble/assets/44465/skimble-workout-trainer-exercise-back-lunge-kick-jump-1_full.jpg 44460 https://s3.amazonaws.com/prod.skimble/assets/44460/skimble-workout-trainer-exercise-back-lunge-kick-jump-2_full.jpg 44456 https://s3.amazonaws.com/prod.skimble/assets/44456/skimble-workout-trainer-exercise-back-lunge-kick-jump-3_full.jpg 44454 https://s3.amazonaws.com/prod.skimble/assets/44454/skimble-workout-trainer-exercise-back-lunge-kick-jump-4_full.jpg 44452 https://s3.amazonaws.com/prod.skimble/assets/44452/skimble-workout-trainer-exercise-back-lunge-kick-jump-5_full.jpg 44450 https://s3.amazonaws.com/prod.skimble/assets/44450/skimble-workout-trainer-exercise-back-lunge-kick-jump-6_full.jpg 751 06b6c3b7631c3bf56ec98ab8aad04cb2fb78a172 68 Rest
Chill out and breathe!
15 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 1017 Drop Squats
Stand tall with your feet together. Quickly drop down into the bottom position of a squat and pop right back up to the start position. Repeat.
60 true 2.5 0 true 32768 3910 https://s3.amazonaws.com/prod.skimble/assets/3910/skimble-workout-trainer-exercise-drop-squat-1_full.jpg Stand tall with your feet together. 2845 https://s3.amazonaws.com/prod.skimble/assets/2845/skimble-workout-trainer-exercise-squat-2_full.jpg Quickly drop down into the bottom position of a squat. 2697205 https://s3.amazonaws.com/prod.skimble/assets/2697205/skimble-workout-trainer-exercise-drop-squat-4_full.jpg Pop right back up to the start position and repeat. 2842 https://s3.amazonaws.com/prod.skimble/assets/2842/skimble-workout-trainer-exercise-squat-arms-out-3_full.jpg Remember, don't let your feet go much wider than shoulder-width when dropping into the bottom squat position. Look ahead with your chest lifted throughout the exercise. 288 eda57221d4faa5f51f9a4209304f5d114f64c067 68 Rest
Chill out and breathe!
15 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 1010 Elbows to Hands Plank
Start in half plank position. Take one hand, followed by the other, and push yourself up to full plank. Return back to half plank position, one arm at a time. Hold your body in a very straight line keeping your abs and glutes contracted throughout.
60 true 5 0 true 32768 53875 https://s3.amazonaws.com/prod.skimble/assets/53875/skimble-workout-trainer-exercise-elbows-to-hands-plank-1_full.jpg Start in a half plank position. Keep your head and neck in line with the rest of your spine. 53873 https://s3.amazonaws.com/prod.skimble/assets/53873/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_full.jpg Take one hand, followed by the other, and push yourself up to full plank position. 53872 https://s3.amazonaws.com/prod.skimble/assets/53872/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_full.jpg Hold your body in a very straight line keeping your abs and glutes contracted. 53871 https://s3.amazonaws.com/prod.skimble/assets/53871/skimble-workout-trainer-exercise-elbows-to-hands-plank-4_full.jpg Return back to half plank, one forearm at a time and repeat. Be sure to alternate your lead arm with each rep. 43 a712dec9277fcb7637dbb02556a96031eee04c0b 68 Rest
Chill out and breathe!
15 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 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.
60 true 3 0 true 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!
15 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 1134 Alternating Side Planks
From a full plank position, shift your weight over to one side and rotate your body so that you can raise your arm. Return controlled to plank and repeat on the other side.
60 true 4 0 true 32768 6743 https://s3.amazonaws.com/prod.skimble/assets/6743/skimble-workout-trainer-exercise-alternating-side-planks-1_full.jpg Start in a full plank position. 6740 https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg Twist your torso to one side and lift your arm up into a side plank. Keep your core fully engaged and your chest open. 2695725 https://s3.amazonaws.com/prod.skimble/assets/2695725/skimble-workout-trainer-exercise-alternating-side-planks-start-position.jpeg_full.jpg Hold briefly, then return in a controlled manner to plank. 6739 https://s3.amazonaws.com/prod.skimble/assets/6739/skimble-workout-trainer-exercise-alternating-side-planks-3_full.jpg Then twist to form the opposite side plank. Maintain strong arms throughout. 16 83fb59f8bddff639852781e591004ffc68f789cc 68 Rest
Chill out and breathe!
15 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 1037 Plank with Shoulder Taps
Start in a push-up position. Lift up one hand to touch your opposite shoulder and return to the start position. Alternate arms.
60 true 3 0 true 32768 4097 https://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4096 https://s3.amazonaws.com/prod.skimble/assets/4096/skimble-workout-trainer-exercise-plank-with-shoulder-taps-2_full.jpg 4097 https://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4093 https://s3.amazonaws.com/prod.skimble/assets/4093/skimble-workout-trainer-exercise-plank-with-shoulder-taps-3_full.jpg 458 https://www.youtube.com/watch?v=CVfa8oOQrz0 74 b9ae0d5c00d6e38d0b72db7c026b03a69a361c70 68 Rest
Chill out and breathe!
15 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 961 Full Plank with Leg Lifts
Start in a high plank position. Alternate between right and left leg lifts while keeping your core contracted.
60 true 5 0 true 32768 5033 https://s3.amazonaws.com/prod.skimble/assets/5033/skimble-workout-trainer-exercise-full-plank-leg-lifts-3_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 5032 https://s3.amazonaws.com/prod.skimble/assets/5032/skimble-workout-trainer-exercise-full-plank-leg-lifts-2_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 22 d8f2f887ee8bf6386f45ea3cdd607f591b5938d8 68 Rest
Chill out and breathe!
15 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 1010 Elbows to Hands Plank
Start in half plank position. Take one hand, followed by the other, and push yourself up to full plank. Return back to half plank position, one arm at a time. Hold your body in a very straight line keeping your abs and glutes contracted throughout.
60 true 5 0 true 32768 53875 https://s3.amazonaws.com/prod.skimble/assets/53875/skimble-workout-trainer-exercise-elbows-to-hands-plank-1_full.jpg Start in a half plank position. Keep your head and neck in line with the rest of your spine. 53873 https://s3.amazonaws.com/prod.skimble/assets/53873/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_full.jpg Take one hand, followed by the other, and push yourself up to full plank position. 53872 https://s3.amazonaws.com/prod.skimble/assets/53872/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_full.jpg Hold your body in a very straight line keeping your abs and glutes contracted. 53871 https://s3.amazonaws.com/prod.skimble/assets/53871/skimble-workout-trainer-exercise-elbows-to-hands-plank-4_full.jpg Return back to half plank, one forearm at a time and repeat. Be sure to alternate your lead arm with each rep. 43 a712dec9277fcb7637dbb02556a96031eee04c0b 68 Rest
Chill out and breathe!
15 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 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.
60 true 3 0 true 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!
15 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 1134 Alternating Side Planks
From a full plank position, shift your weight over to one side and rotate your body so that you can raise your arm. Return controlled to plank and repeat on the other side.
60 true 4 0 true 32768 6743 https://s3.amazonaws.com/prod.skimble/assets/6743/skimble-workout-trainer-exercise-alternating-side-planks-1_full.jpg Start in a full plank position. 6740 https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg Twist your torso to one side and lift your arm up into a side plank. Keep your core fully engaged and your chest open. 2695725 https://s3.amazonaws.com/prod.skimble/assets/2695725/skimble-workout-trainer-exercise-alternating-side-planks-start-position.jpeg_full.jpg Hold briefly, then return in a controlled manner to plank. 6739 https://s3.amazonaws.com/prod.skimble/assets/6739/skimble-workout-trainer-exercise-alternating-side-planks-3_full.jpg Then twist to form the opposite side plank. Maintain strong arms throughout. 16 83fb59f8bddff639852781e591004ffc68f789cc 68 Rest
Chill out and breathe!
15 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 1037 Plank with Shoulder Taps
Start in a push-up position. Lift up one hand to touch your opposite shoulder and return to the start position. Alternate arms.
60 true 3 0 true 32768 4097 https://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4096 https://s3.amazonaws.com/prod.skimble/assets/4096/skimble-workout-trainer-exercise-plank-with-shoulder-taps-2_full.jpg 4097 https://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4093 https://s3.amazonaws.com/prod.skimble/assets/4093/skimble-workout-trainer-exercise-plank-with-shoulder-taps-3_full.jpg 458 https://www.youtube.com/watch?v=CVfa8oOQrz0 74 b9ae0d5c00d6e38d0b72db7c026b03a69a361c70 68 Rest
Chill out and breathe!
15 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 961 Full Plank with Leg Lifts
Start in a high plank position. Alternate between right and left leg lifts while keeping your core contracted.
60 true 5 0 true 32768 5033 https://s3.amazonaws.com/prod.skimble/assets/5033/skimble-workout-trainer-exercise-full-plank-leg-lifts-3_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 5032 https://s3.amazonaws.com/prod.skimble/assets/5032/skimble-workout-trainer-exercise-full-plank-leg-lifts-2_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 22 d8f2f887ee8bf6386f45ea3cdd607f591b5938d8 68 Rest
Chill out and breathe!
15 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 1681 Ankle Grabbers
Lie on your back with knees bent and feet flat. Place your arms by your side with palms facing up. Lift your shoulders and arms about 6 inches off of the floor. As you reach for your right ankle with your right fingertips lean to the right. Switch to the other side and continue to alternate sides.
60 true 1 0 true 32768 19647 https://s3.amazonaws.com/prod.skimble/assets/19647/skimble-workout-trainer-exercise-ankle-grabbers-6_full.jpg 19653 https://s3.amazonaws.com/prod.skimble/assets/19653/skimble-workout-trainer-exercise-ankle-grabbers-5_full.jpg 19656 https://s3.amazonaws.com/prod.skimble/assets/19656/skimble-workout-trainer-exercise-ankle-grabbers-4_full.jpg 19661 https://s3.amazonaws.com/prod.skimble/assets/19661/skimble-workout-trainer-exercise-ankle-grabbers-3_full.jpg 19662 https://s3.amazonaws.com/prod.skimble/assets/19662/skimble-workout-trainer-exercise-ankle-grabbers-2_full.jpg 558 http://www.youtube.com/watch?v=hItwxC3thyU 414 6040baef179fc39dab9c19c9e1431bffc70a63b8 68 Rest
Chill out and breathe!
15 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 1257 Ab Chop Ups
Lie on your back with bent knees positioned hip-width apart. Bring your arms straight overhead with hands palm to palm. Crunch up while bringing your hands down to the outside of your knee. Lower and repeat on the other side.
60 true 1.5 0 true 32768 6353 https://s3.amazonaws.com/prod.skimble/assets/6353/skimble-workout-trainer-exercise-ab-choppers-crossover-1_full.jpg 6348 https://s3.amazonaws.com/prod.skimble/assets/6348/skimble-workout-trainer-exercise-ab-choppers-crossover-2_full.jpg 6353 https://s3.amazonaws.com/prod.skimble/assets/6353/skimble-workout-trainer-exercise-ab-choppers-crossover-1_full.jpg 6346 https://s3.amazonaws.com/prod.skimble/assets/6346/skimble-workout-trainer-exercise-ab-choppers-crossover-4_full.jpg 180 35bd695a6fbd3c6eeea58823dae62b804117fff6 68 Rest
Chill out and breathe!
15 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 110 Bicycle Crunches
Start on your back with your hands behind your head. Lift your right knee toward your chest with your left leg straight and lifted a few inches up. Lift your upper body up. Draw your knee to the opposite elbow, alternating sides.
60 true 1.5 0 true 32768 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 10 aa1e30b8ff5f0c2ad75f8f94203e904ded73ff7a 68 Rest
Chill out and breathe!
15 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 816 Crunches
Lie on your back with your knees bent and hands behind your head. Tighten your abs as you lift and lower your shoulders rhythmically. Exhale as you lift and inhale as you lower, maintaining tension in your abs throughout the movement.
60 true 1.5 0 true 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. 90 7e78eeb29ca955fefa177ace42303de6e24519b2 68 Rest
Chill out and breathe!
15 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 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.
60 true 1.5 0 true 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!
15 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 1681 Ankle Grabbers
Lie on your back with knees bent and feet flat. Place your arms by your side with palms facing up. Lift your shoulders and arms about 6 inches off of the floor. As you reach for your right ankle with your right fingertips lean to the right. Switch to the other side and continue to alternate sides.
60 true 1 0 true 32768 19647 https://s3.amazonaws.com/prod.skimble/assets/19647/skimble-workout-trainer-exercise-ankle-grabbers-6_full.jpg 19653 https://s3.amazonaws.com/prod.skimble/assets/19653/skimble-workout-trainer-exercise-ankle-grabbers-5_full.jpg 19656 https://s3.amazonaws.com/prod.skimble/assets/19656/skimble-workout-trainer-exercise-ankle-grabbers-4_full.jpg 19661 https://s3.amazonaws.com/prod.skimble/assets/19661/skimble-workout-trainer-exercise-ankle-grabbers-3_full.jpg 19662 https://s3.amazonaws.com/prod.skimble/assets/19662/skimble-workout-trainer-exercise-ankle-grabbers-2_full.jpg 558 http://www.youtube.com/watch?v=hItwxC3thyU 414 6040baef179fc39dab9c19c9e1431bffc70a63b8 68 Rest
Chill out and breathe!
15 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 1257 Ab Chop Ups
Lie on your back with bent knees positioned hip-width apart. Bring your arms straight overhead with hands palm to palm. Crunch up while bringing your hands down to the outside of your knee. Lower and repeat on the other side.
60 true 1.5 0 true 32768 6353 https://s3.amazonaws.com/prod.skimble/assets/6353/skimble-workout-trainer-exercise-ab-choppers-crossover-1_full.jpg 6348 https://s3.amazonaws.com/prod.skimble/assets/6348/skimble-workout-trainer-exercise-ab-choppers-crossover-2_full.jpg 6353 https://s3.amazonaws.com/prod.skimble/assets/6353/skimble-workout-trainer-exercise-ab-choppers-crossover-1_full.jpg 6346 https://s3.amazonaws.com/prod.skimble/assets/6346/skimble-workout-trainer-exercise-ab-choppers-crossover-4_full.jpg 180 35bd695a6fbd3c6eeea58823dae62b804117fff6 68 Rest
Chill out and breathe!
15 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 110 Bicycle Crunches
Start on your back with your hands behind your head. Lift your right knee toward your chest with your left leg straight and lifted a few inches up. Lift your upper body up. Draw your knee to the opposite elbow, alternating sides.
60 true 1.5 0 true 32768 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 10 aa1e30b8ff5f0c2ad75f8f94203e904ded73ff7a 68 Rest
Chill out and breathe!
15 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 816 Crunches
Lie on your back with your knees bent and hands behind your head. Tighten your abs as you lift and lower your shoulders rhythmically. Exhale as you lift and inhale as you lower, maintaining tension in your abs throughout the movement.
60 true 1.5 0 true 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. 90 7e78eeb29ca955fefa177ace42303de6e24519b2 68 Rest
Chill out and breathe!
15 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 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.
60 true 1.5 0 true 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!
15 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.
30 true 3 0 true 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 788 Sit-Ups
On your back with arms behind your head or crossed in front of your chest. Exhale as you lift your shoulder blades to a 45 degree angle. While keeping your core contracted, inhale on the return. Have a partner keep your feet on the floor!
30 true 2.5 true 1 true 32768 4925 https://s3.amazonaws.com/prod.skimble/assets/4925/skimble-workout-trainer-exercse-sit-ups-1_full.jpg 4921 https://s3.amazonaws.com/prod.skimble/assets/4921/skimble-workout-trainer-exercse-sit-ups-2_full.jpg 4920 https://s3.amazonaws.com/prod.skimble/assets/4920/skimble-workout-trainer-exercse-sit-ups-3_full.jpg 4921 https://s3.amazonaws.com/prod.skimble/assets/4921/skimble-workout-trainer-exercse-sit-ups-2_full.jpg 370 http://www.youtube.com/watch?v=VDchSUXJQu8 492 ab77578ab026e9f8741102e90a15318daa1128f8 965 Jog on the Spot
Engage your core and run lightly on the spot. Swing your arms.
30 0 true 0 true 1 32768 2752 https://s3.amazonaws.com/prod.skimble/assets/2752/skimble-workout-trainer-exercise-jog-on-the-spot-1_full.jpg 2746 https://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_full.jpg 2749 https://s3.amazonaws.com/prod.skimble/assets/2749/skimble-workout-trainer-exercise-jog-on-the-spot-3_full.jpg 2746 https://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_full.jpg 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. 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. 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. 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. 860 76c94f3fb2c616a7aeaadccdb76ffe6bb681e9c4 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 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.
30 true 3 0 true 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 788 Sit-Ups
On your back with arms behind your head or crossed in front of your chest. Exhale as you lift your shoulder blades to a 45 degree angle. While keeping your core contracted, inhale on the return. Have a partner keep your feet on the floor!
30 true 2.5 true 1 true 32768 4925 https://s3.amazonaws.com/prod.skimble/assets/4925/skimble-workout-trainer-exercse-sit-ups-1_full.jpg 4921 https://s3.amazonaws.com/prod.skimble/assets/4921/skimble-workout-trainer-exercse-sit-ups-2_full.jpg 4920 https://s3.amazonaws.com/prod.skimble/assets/4920/skimble-workout-trainer-exercse-sit-ups-3_full.jpg 4921 https://s3.amazonaws.com/prod.skimble/assets/4921/skimble-workout-trainer-exercse-sit-ups-2_full.jpg 370 http://www.youtube.com/watch?v=VDchSUXJQu8 492 ab77578ab026e9f8741102e90a15318daa1128f8 965 Jog on the Spot
Engage your core and run lightly on the spot. Swing your arms.
30 0 true 0 true 1 32768 2752 https://s3.amazonaws.com/prod.skimble/assets/2752/skimble-workout-trainer-exercise-jog-on-the-spot-1_full.jpg 2746 https://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_full.jpg 2749 https://s3.amazonaws.com/prod.skimble/assets/2749/skimble-workout-trainer-exercise-jog-on-the-spot-3_full.jpg 2746 https://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_full.jpg 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. 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. 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. 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. 860 76c94f3fb2c616a7aeaadccdb76ffe6bb681e9c4 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 1 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.
20 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 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.
20 0 0 1 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.caftruefalsetruefemalefalse2026-07-25T19:14:48Z 2026-07-25T19:14:45Z Exercise MatLower Body2016-02-09T02:37:42Z115360558am4ab3t11werPhilaKhumalohttps://s3assets.skimble.com/photos/32198001/699503c53a8663698c762799df9a0684b69838b3_thumb.jpghttps://s3assets.skimble.com/photos/32198001/699503c53a8663698c762799df9a0684b69838b3_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse152 1342497 18537796 Arms, Shoulders, Back Pt 2: Hypertrophy & Endurance 3 https://s3.amazonaws.com/prod.skimble/assets/2482665/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2482665/image_full.jpg false e7c8b3b2-c846-43bf-bc04-97eaf07571e9 1206368 1 1 false true 0 1342497-arms-shoulders-back-pt-2-hypertrophy-endurance false 5259 3 79318 Straight Bar Tricep Pushdown
25 true 2.5 true 1 true 10 5 64 2597492 2 https://s3.amazonaws.com/prod.skimble/assets/2597492/image_full.jpg 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 79318 Straight Bar Tricep Pushdown
60 true 2.5 true 1 true true 5 64 2597492 2 https://s3.amazonaws.com/prod.skimble/assets/2597492/image_full.jpg 68 Rest
Chill out and breathe!
120 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 74624 Overhead Rope Tricep Exceptions
25 true 2.5 true 1 true 10 5 64 2482665 2 https://s3.amazonaws.com/prod.skimble/assets/2482665/image_full.jpg 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 74624 Overhead Rope Tricep Exceptions
60 true 2.5 true 1 true true 5 64 2482665 2 https://s3.amazonaws.com/prod.skimble/assets/2482665/image_full.jpg 68 Rest
Chill out and breathe!
120 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 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.
38 true 2.5 true 1 true 15 5 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!
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 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.
60 true 2.5 true 1 true true 5 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!
120 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 71731 Lateral Raises: Machine
25 true 2.5 true 1 true 10 5 64 2420364 2 https://s3.amazonaws.com/prod.skimble/assets/2420364/image_full.jpg 2420372 2 https://s3.amazonaws.com/prod.skimble/assets/2420372/image_full.jpg 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 71731 Lateral Raises: Machine
60 true 2.5 true 1 true true 5 64 2420364 2 https://s3.amazonaws.com/prod.skimble/assets/2420364/image_full.jpg 2420372 2 https://s3.amazonaws.com/prod.skimble/assets/2420372/image_full.jpg 68 Rest
Chill out and breathe!
120 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 85297 Shoulder Press: Machine
25 true 2.5 true 1 true 10 5 64 2725472 2 https://s3.amazonaws.com/prod.skimble/assets/2725472/image_full.jpg 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 85297 Shoulder Press: Machine
60 true 2.5 true 1 true true 5 64 2725472 2 https://s3.amazonaws.com/prod.skimble/assets/2725472/image_full.jpg 68 Rest
Chill out and breathe!
120 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 72562 Pec Deck Rear Delt
25 true 2.5 true 1 true 10 5 64 2438547 2 https://s3.amazonaws.com/prod.skimble/assets/2438547/image_full.jpg 2438555 2 https://s3.amazonaws.com/prod.skimble/assets/2438555/image_full.jpg 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 72562 Pec Deck Rear Delt
60 true 2.5 true 1 true true 5 64 2438547 2 https://s3.amazonaws.com/prod.skimble/assets/2438547/image_full.jpg 2438555 2 https://s3.amazonaws.com/prod.skimble/assets/2438555/image_full.jpg 68 Rest
Chill out and breathe!
120 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 74412 Close Grip Seated Row
25 true 2.5 true 1 true 10 5 64 2477300 2 https://s3.amazonaws.com/prod.skimble/assets/2477300/image_full.jpg 2477308 2 https://s3.amazonaws.com/prod.skimble/assets/2477308/image_full.jpg 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 74412 Close Grip Seated Row
60 true 2.5 true 1 true true 5 64 2477300 2 https://s3.amazonaws.com/prod.skimble/assets/2477300/image_full.jpg 2477308 2 https://s3.amazonaws.com/prod.skimble/assets/2477308/image_full.jpg 68 Rest
Chill out and breathe!
120 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 74411 Reverse Grip Pulldown
25 true 2.5 true 1 true 10 5 64 2477268 2 https://s3.amazonaws.com/prod.skimble/assets/2477268/image_full.jpg 2477276 2 https://s3.amazonaws.com/prod.skimble/assets/2477276/image_full.jpg 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 74411 Reverse Grip Pulldown
60 true 2.5 true 1 true true 5 64 2477268 2 https://s3.amazonaws.com/prod.skimble/assets/2477268/image_full.jpg 2477276 2 https://s3.amazonaws.com/prod.skimble/assets/2477276/image_full.jpg 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 68 Rest
Chill out and breathe!
120 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 72750 Wide Grip Pull Ups
25 true 2.5 0 true 10 2443698 2 https://s3.amazonaws.com/prod.skimble/assets/2443698/image_full.jpg 68 Rest
Chill out and breathe!
120 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!
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 3 75468 Seated Alternating Bicep Curls
25 true 2.5 true 1 true 10 5 8 262144 2509802 2 https://s3.amazonaws.com/prod.skimble/assets/2509802/image_full.jpg 2509810 2 https://s3.amazonaws.com/prod.skimble/assets/2509810/image_full.jpg 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 75468 Seated Alternating Bicep Curls
60 true 2.5 true 1 true true 5 8 262144 2509802 2 https://s3.amazonaws.com/prod.skimble/assets/2509802/image_full.jpg 2509810 2 https://s3.amazonaws.com/prod.skimble/assets/2509810/image_full.jpg 68 Rest
Chill out and breathe!
120 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 3 258 Hammer Curls
Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.
25 true 2.5 true 1 true 10 5 8 5127 https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg 5126 https://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 5125 https://s3.amazonaws.com/prod.skimble/assets/5125/skimble-workout-trainer-exercise-dumbbell-hammer-curls-3_full.jpg 5126 https://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 556 http://www.youtube.com/watch?v=9hTMvAHAyfg 121 8c088779c243989cf086fd058a7bdcfabf837e42 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 1 258 Hammer Curls
Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.
60 true 2.5 true 1 true true 5 8 5127 https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg 5126 https://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 5125 https://s3.amazonaws.com/prod.skimble/assets/5125/skimble-workout-trainer-exercise-dumbbell-hammer-curls-3_full.jpg 5126 https://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 556 http://www.youtube.com/watch?v=9hTMvAHAyfg 121 8c088779c243989cf086fd058a7bdcfabf837e42 68 Rest
Chill out and breathe!
120 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 75467 Narrow Grip Barbell Curl
25 true 2.5 true 1 true 10 5 32 2527570 2 https://s3.amazonaws.com/prod.skimble/assets/2527570/image_full.jpg 2509786 2 https://s3.amazonaws.com/prod.skimble/assets/2509786/image_full.jpg 2509794 2 https://s3.amazonaws.com/prod.skimble/assets/2509794/image_full.jpg 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 75467 Narrow Grip Barbell Curl
60 true 2.5 true 1 true true 5 32 2527570 2 https://s3.amazonaws.com/prod.skimble/assets/2527570/image_full.jpg 2509786 2 https://s3.amazonaws.com/prod.skimble/assets/2509786/image_full.jpg 2509794 2 https://s3.amazonaws.com/prod.skimble/assets/2509794/image_full.jpg 2026-07-25T21:17:05Z 2026-07-25T18:29:49Z Strength Machine, Bench, Dumbbells, Chair, BarbellBack, Arms2019-10-23T14:10:48Z18537796bootevukuoztRichardTerry Jrhttps://s3assets.skimble.com/photos/34175272/image_thumb.jpghttps://s3assets.skimble.com/photos/34175272/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse3663 1342408 15139715 Relax And Renew Too ! 1 https://s3.amazonaws.com/prod.skimble/assets/3432160/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3432160/image_full.jpg false 10BEE769-BE4F-40C8-A4A7-E9BB78CEB5EA 1 0 false true 0 1342408-relax-and-renew-too- false 2700 1 111681 Namaste
Fund a comfortable position. Bring your hands together and relax your shoulders.close your eyes for focus. Now head slightly .
120 true 2.5 true true 1 true 0 1 1099 Curved Spine Stretch
While seated or standing, hold your hands together. With your arms stretched straight out in front of your chest, round your back and drop your head.
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Sit or stand with good posture with your head looking straight ahead. Tilt your head toward one shoulder until you feel comfortable tension. Hold a for 5 counts, return to center and repeat on the other side.
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Lower you chin down toward your chest and feel the stretch throughout the back of your neck.
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Sit tall in a comfortable seated position. Slide your right hand under your right sitting bone, palm facing down. Relax your neck to the left. Reach your left arm up and over and rest it on your head. Take 5 breaths and switch sides.
60 0 0 0 32768 588401 https://s3.amazonaws.com/prod.skimble/assets/588401/skimble-workout-trainer-exercise-neck-stretch-with-arm-overhead_279a0077-1_full.jpg 588408 https://s3.amazonaws.com/prod.skimble/assets/588408/skimble-workout-trainer-exercise-neck-stretch-with-arm-overhead_279a0080-3_full.jpg 588404 https://s3.amazonaws.com/prod.skimble/assets/588404/skimble-workout-trainer-exercise-neck-stretch-with-arm-overhead_279a0078-2_full.jpg 1245 7a91c71c20dfa84a64b9c06e417ec7f8bc888a0a 3284 Neck Stretch with Arm Overhead
Sit tall in a comfortable seated position. Slide your right hand under your right sitting bone, palm facing down. Relax your neck to the left. Reach your left arm up and over and rest it on your head. Take 5 breaths and switch sides.
60 0 0 0 32768 588401 https://s3.amazonaws.com/prod.skimble/assets/588401/skimble-workout-trainer-exercise-neck-stretch-with-arm-overhead_279a0077-1_full.jpg 588408 https://s3.amazonaws.com/prod.skimble/assets/588408/skimble-workout-trainer-exercise-neck-stretch-with-arm-overhead_279a0080-3_full.jpg 588404 https://s3.amazonaws.com/prod.skimble/assets/588404/skimble-workout-trainer-exercise-neck-stretch-with-arm-overhead_279a0078-2_full.jpg 1245 7a91c71c20dfa84a64b9c06e417ec7f8bc888a0a 727 Clockwise Neck Rolls
Let your chin drop down to your chest. Circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.
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Let your chin drop down to your chest. Circle your neck slowly, taking the left ear to the left shoulder, the head back, and then the right ear to the right shoulder.
60 0 0 0 32768 1723 https://s3.amazonaws.com/prod.skimble/assets/1723/skimble-head-forward-neck-stretch_full.jpg 1726 https://s3.amazonaws.com/prod.skimble/assets/1726/skimble-right-neck-stretch_full.jpg 1720 https://s3.amazonaws.com/prod.skimble/assets/1720/skimble-right-neck-stretch_full.jpg 31993 https://s3.amazonaws.com/prod.skimble/assets/31993/skimble-workout-trainer-exercise-counter-clockwise-neck-rolls-1_full.jpg 31994 https://s3.amazonaws.com/prod.skimble/assets/31994/skimble-workout-trainer-exercise-counter-clockwise-neck-rolls-2_full.jpg 31996 https://s3.amazonaws.com/prod.skimble/assets/31996/skimble-workout-trainer-exercise-counter-clockwise-neck-rolls-3_full.jpg 31999 https://s3.amazonaws.com/prod.skimble/assets/31999/skimble-workout-trainer-exercise-counter-clockwise-neck-rolls-4_full.jpg 60 2e3af76e15e4a26676a159ef3878db1937597e74 114423 Sitting 90 Knees
60 true 2.5 true true 1 true 0 1 114684 Double Pigeon Left
While in 90 knees fold forward over left bent knee
60 true 2.5 true true 1 true 0 1 3432169 2 https://s3.amazonaws.com/prod.skimble/assets/3432169/image_full.jpg 114683 Double Pigeon Right
While in 90 knees fold forward over right knee
60 true 2.5 true true 1 true 0 1 3432160 2 https://s3.amazonaws.com/prod.skimble/assets/3432160/image_full.jpg 1351 Right Mermaid Pose
Sit to your right side, with your legs bent and stacked. Softly touch your right hand on the ground and hold your left arm just below your stomach, palm up. Draw your right arm up and sweep it over left. Exhale into this right side stretch. Return your arm back upright, inhale and repeat.
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Sit to your left side, with your legs bent and stacked. Lightly brace your left hand on the ground and hold your right arm just below your stomach, palm up. Draw your left arm up and sweep it over right. Exhale into this left side stretch. Return your arm back upright, inhale and repeat.
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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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60 true 2.5 true true 1 true 0 1 3432178 2 https://s3.amazonaws.com/prod.skimble/assets/3432178/image_full.jpg 114686 Fold Forward Seated
60 true 2.5 true true 1 true 0 1 3432187 2 https://s3.amazonaws.com/prod.skimble/assets/3432187/image_full.jpg 1641 Butterfly
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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Sit on your tailbone and grasp your shins with your hands. Slowly extend both arms and legs in a V position and balance here. Breathe.
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Come onto your hands and knees. Mindfully place your hands directly under shoulders and your knees under your hips. Spread your fingers and root yourself. Maintain a straight, relaxed back. Gaze down between your palms and breathe deeply.
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From half push-up, bring your tailbone back toward your heels. Keeps your arms straight. Reach through your arms.
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Start in Child's Pose. Walk your hands forward with straight arms and bring your hips up until they are in line with your knees at 90 degrees. Rest your forehead on the floor and let your neck relax.
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From a Child's pose, walk your hands over to your right. Breathe deeply. Switch sides.
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Start on your knees with arms fat in front. Stretch one arm through the opening you've created under your belly. Deepen your twist so that your face is out of your underarm. Switch sides halfway through.
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Start on your knees with arms fat in front. Stretch one arm through the opening you've created under your belly. Deepen your twist so that your face is out of your underarm. Switch sides halfway through.
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60 true 2.5 true true 1 true 0 1 3442285 2 https://s3.amazonaws.com/prod.skimble/assets/3442285/image_full.jpg 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.
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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.
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Sit with the soles of your feet together and bent knees to the sides.Place your right hand on the floor straight from the hip. Inhale and reach your left arm up and over to a sidebend. Come back to center and switch sides. Take a breath in the seated position.
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Sit with the soles of your feet together and bent knees to the sides.Place your right hand on the floor straight from the hip. Inhale and reach your left arm up and over to a sidebend. Come back to center and switch sides. Take a breath in the seated position.
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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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Start seated with your knees bent and legs open into the shape of a diamond. Contract your core as your draw your upper body down to the floor, one vertebrae at a time. Stay in the reclined position for a few counts with your legs still in a butterfly position.
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Grab a towel. Lie down on your back with your legs straight. Hug your left knee into your chest. Loop a towel around the ball of your foot. Extend your leg up.
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Grab a towel. Lie down on your back with your legs straight. Hug your right knee into your chest. Loop a towel around the ball of your foot. Extend your leg up.
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Lie down on your abdomen. Extend your arms out to the sides. Bend your right elbow into a 90-degree angle. Slide your left hand into your chest. Roll onto your right side. Bend both knees and stack them up. Take 5 breaths and then switch sides.
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Start lying in the basic position with your knees bent. Inhale and use your ab muscles to contract one leg close to your chest, folding deeply at the hip. Hold a moment before exhaling and returning your leg to the floor. Repeat, alternating legs.
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Start seated with your knees bent in front of you, knees touching and feet flat on the floor. Rest your hands palms down on the floor comfortably beside your hips. Sweep your hands up in front of you and draw your bent knees up. Use your arms to give your knees a good hug. Hold a moment before releasing your knees and returning your feet to the floor. Repeat slowly with stability.
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Knees at 90 spread apart move side to side
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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.
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On you back put legs in figure four then wrap arms around legs pulling to youn
90 true 2.5 true true 1 true 0 1 111380 Lying Figure Fours Left
90 true 2.5 true true 1 true 0 1 3288 Savasana for Lower Back
Lie down on your back. Bend your knees 90 degrees. Plant your feet on the floor as wide as the mat. Bring your knees together to touch.
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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.
90 0 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 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.caftruefalsetruefemalefalse2026-07-25T12:58:44Z 2026-07-24T22:55:36Z Exercise Mat, Chair2015-12-04T12:25:19Z1151397152a71wvl17ncqJamesCummingshttps://s3assets.skimble.com/photos/34531866/image_thumb.jpghttps://s3assets.skimble.com/photos/34531866/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse499 1342405 18537796 Build Your Chest Pt.2 3 https://s3.amazonaws.com/prod.skimble/assets/2501206/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2501206/image_full.jpg false bf1e1d9a-255c-4357-8775-0c052a0294ec 1 0 false true 0 1342405-build-your-chest-pt2 false 3800 3 564 Barbell Bench Press
Lay flat on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.
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Chill out and breathe!
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Chill out and breathe!
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DB = Dumbbell
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Chill out and breathe!
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DB = Dumbbell
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Chill out and breathe!
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DB = Dumbbell
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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 2 76649 Plate Loaded Chest Press
25 true 2.5 true 1 true 10 5 64 2544126 2 https://s3.amazonaws.com/prod.skimble/assets/2544126/image_full.jpg 2544134 2 https://s3.amazonaws.com/prod.skimble/assets/2544134/image_full.jpg 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 76649 Plate Loaded Chest Press
25 true 2.5 true 1 true 10 5 64 2544126 2 https://s3.amazonaws.com/prod.skimble/assets/2544126/image_full.jpg 2544134 2 https://s3.amazonaws.com/prod.skimble/assets/2544134/image_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 1 76649 Plate Loaded Chest Press
60 true 2.5 true 1 true true 5 64 2544126 2 https://s3.amazonaws.com/prod.skimble/assets/2544126/image_full.jpg 2544134 2 https://s3.amazonaws.com/prod.skimble/assets/2544134/image_full.jpg 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 2 72561 Pec Deck Fly
25 true 2.5 0 true 10 5 2438531 2 https://s3.amazonaws.com/prod.skimble/assets/2438531/image_full.jpg 2438539 2 https://s3.amazonaws.com/prod.skimble/assets/2438539/image_full.jpg 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 72561 Pec Deck Fly
25 true 2.5 0 true 10 5 2438531 2 https://s3.amazonaws.com/prod.skimble/assets/2438531/image_full.jpg 2438539 2 https://s3.amazonaws.com/prod.skimble/assets/2438539/image_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 1 72561 Pec Deck Fly
60 true 2.5 0 true true 5 2438531 2 https://s3.amazonaws.com/prod.skimble/assets/2438531/image_full.jpg 2438539 2 https://s3.amazonaws.com/prod.skimble/assets/2438539/image_full.jpg 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 4 75213 Incline DB Press
25 true 2.5 true 1 true 10 5 8 524288 2501166 2 https://s3.amazonaws.com/prod.skimble/assets/2501166/image_full.jpg 2501174 2 https://s3.amazonaws.com/prod.skimble/assets/2501174/image_full.jpg 2501182 2 https://s3.amazonaws.com/prod.skimble/assets/2501182/image_full.jpg 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 68 Rest
Chill out and breathe!
120 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 4 72737 Decline DB Press
25 true 2.5 true 1 true 10 5 8 2443390 2 https://s3.amazonaws.com/prod.skimble/assets/2443390/image_full.jpg 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 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 2 266 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.
30 true 3 0 true 10 5 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!
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 75069 Incline Push Ups
25 true 2.5 0 true 10 5 524288 131072 2496993 2 https://s3.amazonaws.com/prod.skimble/assets/2496993/image_full.jpg 2497001 2 https://s3.amazonaws.com/prod.skimble/assets/2497001/image_full.jpg 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 75068 Decline Push Ups
25 true 2.5 0 true 10 5 524288 131072 2496985 2 https://s3.amazonaws.com/prod.skimble/assets/2496985/image_full.jpg 2496977 2 https://s3.amazonaws.com/prod.skimble/assets/2496977/image_full.jpg 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 1 266 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.
30 true 3 0 true 10 5 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!
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 75069 Incline Push Ups
25 true 2.5 0 true 10 5 524288 131072 2496993 2 https://s3.amazonaws.com/prod.skimble/assets/2496993/image_full.jpg 2497001 2 https://s3.amazonaws.com/prod.skimble/assets/2497001/image_full.jpg 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 75068 Decline Push Ups
25 true 2.5 0 true 10 5 524288 131072 2496985 2 https://s3.amazonaws.com/prod.skimble/assets/2496985/image_full.jpg 2496977 2 https://s3.amazonaws.com/prod.skimble/assets/2496977/image_full.jpg 2026-07-24T22:24:43Z 2026-07-24T22:24:43Z Barbell, Bench, Dumbbells, Strength Machine, Box / StepChest2019-10-23T14:10:48Z18537796bootevukuoztRichardTerry Jrhttps://s3assets.skimble.com/photos/34175272/image_thumb.jpghttps://s3assets.skimble.com/photos/34175272/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse3663 1342399 989072 Dumbbell Full Body - Saturday 1 https://s3.amazonaws.com/prod.skimble/assets/2507281/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-05_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2507281/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-05_full.jpg false EC8F55A7-C857-4EB7-A232-5CDB7A222DC6 0 0 false true 0 1342399-dumbbell-full-body---saturday false 476 1 74995 Seated Neutral-Grip Dumbbell Raises
Sit upright on a stable chair with your feet flat on the floor. Hold onto a pair of light-weight dumbbells with a neutral grip. Raise your arms straight up in front of you to shoulder-height. Return them back down to your side. Repeat the movement.
38 true 2.5 true 1 true 15 0 262144 2507281 https://s3.amazonaws.com/prod.skimble/assets/2507281/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-05_full.jpg 2507280 https://s3.amazonaws.com/prod.skimble/assets/2507280/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-04_full.jpg 2507275 https://s3.amazonaws.com/prod.skimble/assets/2507275/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-03_full.jpg 2507274 https://s3.amazonaws.com/prod.skimble/assets/2507274/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-02_full.jpg 1575 d4d2e0ff8c24b26a51f46640a0205bd779186e85 1214 Dumbbell Left Leg Curl to Press
Begin balanced on your left leg with a dumbbell in your right hand. Bend your left leg then straighten back up while curling the dumbbell up to your shoulder. Then press the dumbbell up to the ceiling. Bring the dumbbell back down to the top of the curl and then bend your leg and straighten your arm back to the start. Repeat.
25 true 2.5 true 1 10 0 8 6008 https://s3.amazonaws.com/prod.skimble/assets/6008/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-1_full.jpg 6005 https://s3.amazonaws.com/prod.skimble/assets/6005/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-2_full.jpg 6002 https://s3.amazonaws.com/prod.skimble/assets/6002/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-3_full.jpg 209 86c2bff52d544beeb87b30bcb515b686fe2572b7 1213 Dumbbell Right Leg Curl to Press
Start in a right leg balance with a dumbbell in your left hand. Bend your right leg then straighten back up while curling the dumbbell up to your shoulder. Then press the dumbbell up to the ceiling. Bring the dumbbell back down to the top of the curl and then bend your leg and straighten your arm back to the start. Repeat.
25 true 2.5 true 1 10 0 8 6001 https://s3.amazonaws.com/prod.skimble/assets/6001/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-4_full.jpg 5996 https://s3.amazonaws.com/prod.skimble/assets/5996/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-5_full.jpg 5995 https://s3.amazonaws.com/prod.skimble/assets/5995/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-6_full.jpg 219 152a40daecad4c93fab35a82b5b4cdee9d552eb5 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 15 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 1369 Seated Dumbbell Press
Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
45 true 3 true 1 true 15 0 8 262144 2507196 https://s3.amazonaws.com/prod.skimble/assets/2507196/skimble-workout-trainer-exercise-seated-dumbbell-press_01_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 2507195 https://s3.amazonaws.com/prod.skimble/assets/2507195/skimble-workout-trainer-exercise-seated-dumbbell-press_03_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 320 78de2b3d54b8425a52f320a716a0e0fd05770e4a 1082 Bulgarian Split Squats
Stand a couple feet in front of a chair. Prop one foot on the chair and lift your arms up. Perform a split squat by lowering to 90 degrees. Keep your standing foot rooted as you raise back up. Switch legs halfway through.
60 true 4 true 1 true 15 2 262144 2150331 https://s3.amazonaws.com/prod.skimble/assets/2150331/skimble-workout-trainer-exercise-bulgarian-split-squats-1_full.jpg 2150338 https://s3.amazonaws.com/prod.skimble/assets/2150338/skimble-workout-trainer-exercise-bulgarian-split-squats-2_full.jpg 2150347 https://s3.amazonaws.com/prod.skimble/assets/2150347/skimble-workout-trainer-exercise-bulgarian-split-squats-3_full.jpg 2150355 https://s3.amazonaws.com/prod.skimble/assets/2150355/skimble-workout-trainer-exercise-bulgarian-split-squats-4_full.jpg 2150362 https://s3.amazonaws.com/prod.skimble/assets/2150362/skimble-workout-trainer-exercise-bulgarian-split-squats-5_full.jpg 2150369 https://s3.amazonaws.com/prod.skimble/assets/2150369/skimble-workout-trainer-exercise-bulgarian-split-squats-6_full.jpg 2150376 https://s3.amazonaws.com/prod.skimble/assets/2150376/skimble-workout-trainer-exercise-bulgarian-split-squats-7_full.jpg 2150383 https://s3.amazonaws.com/prod.skimble/assets/2150383/skimble-workout-trainer-exercise-bulgarian-split-squats-8_full.jpg 1427 705e8da32713bf030795d5ea74eb3cef20348b34 1 74995 Seated Neutral-Grip Dumbbell Raises
Sit upright on a stable chair with your feet flat on the floor. Hold onto a pair of light-weight dumbbells with a neutral grip. Raise your arms straight up in front of you to shoulder-height. Return them back down to your side. Repeat the movement.
38 true 2.5 true 1 true 15 0 262144 2507281 https://s3.amazonaws.com/prod.skimble/assets/2507281/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-05_full.jpg 2507280 https://s3.amazonaws.com/prod.skimble/assets/2507280/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-04_full.jpg 2507275 https://s3.amazonaws.com/prod.skimble/assets/2507275/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-03_full.jpg 2507274 https://s3.amazonaws.com/prod.skimble/assets/2507274/skimble-workout-trainer-exercise-seated-neutral-grip-dumbbell-raises-02_full.jpg 1575 d4d2e0ff8c24b26a51f46640a0205bd779186e85 1214 Dumbbell Left Leg Curl to Press
Begin balanced on your left leg with a dumbbell in your right hand. Bend your left leg then straighten back up while curling the dumbbell up to your shoulder. Then press the dumbbell up to the ceiling. Bring the dumbbell back down to the top of the curl and then bend your leg and straighten your arm back to the start. Repeat.
25 true 2.5 true 1 10 0 8 6008 https://s3.amazonaws.com/prod.skimble/assets/6008/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-1_full.jpg 6005 https://s3.amazonaws.com/prod.skimble/assets/6005/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-2_full.jpg 6002 https://s3.amazonaws.com/prod.skimble/assets/6002/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-3_full.jpg 209 86c2bff52d544beeb87b30bcb515b686fe2572b7 1213 Dumbbell Right Leg Curl to Press
Start in a right leg balance with a dumbbell in your left hand. Bend your right leg then straighten back up while curling the dumbbell up to your shoulder. Then press the dumbbell up to the ceiling. Bring the dumbbell back down to the top of the curl and then bend your leg and straighten your arm back to the start. Repeat.
25 true 2.5 true 1 10 0 8 6001 https://s3.amazonaws.com/prod.skimble/assets/6001/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-4_full.jpg 5996 https://s3.amazonaws.com/prod.skimble/assets/5996/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-5_full.jpg 5995 https://s3.amazonaws.com/prod.skimble/assets/5995/skimble-workout-trainer-exercise-dumbbell-single-leg-curl-to-press-6_full.jpg 219 152a40daecad4c93fab35a82b5b4cdee9d552eb5 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 15 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 1369 Seated Dumbbell Press
Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
45 true 3 true 1 true 15 0 8 262144 2507196 https://s3.amazonaws.com/prod.skimble/assets/2507196/skimble-workout-trainer-exercise-seated-dumbbell-press_01_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 2507195 https://s3.amazonaws.com/prod.skimble/assets/2507195/skimble-workout-trainer-exercise-seated-dumbbell-press_03_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 320 78de2b3d54b8425a52f320a716a0e0fd05770e4a 1082 Bulgarian Split Squats
Stand a couple feet in front of a chair. Prop one foot on the chair and lift your arms up. Perform a split squat by lowering to 90 degrees. Keep your standing foot rooted as you raise back up. Switch legs halfway through.
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Stand with a dumbbell held straight out in front of your chest. Step into a forward lunge. Gently twist your upper body to the right then rotate back. Repeat, alternating lunge legs and twist sides.
10 per side 100 true 5 true 1 true 20 0 8 6425 https://s3.amazonaws.com/prod.skimble/assets/6425/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-1_full.jpg 6422 https://s3.amazonaws.com/prod.skimble/assets/6422/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-2_full.jpg 53334 https://s3.amazonaws.com/prod.skimble/assets/53334/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-3_full.jpg 6425 https://s3.amazonaws.com/prod.skimble/assets/6425/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-1_full.jpg 6416 https://s3.amazonaws.com/prod.skimble/assets/6416/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-4_full.jpg 6415 https://s3.amazonaws.com/prod.skimble/assets/6415/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-5_full.jpg 711 1837efadb2ea68dcffb32d64524130c5b1dd1e38 451 Dumbbell Push Press
Stand holding a pair of dumbbells with your arms bent and palms facing each other. Bend at your knees and then push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.
38 true 2.5 true 1 true 15 0 8 5750 https://s3.amazonaws.com/prod.skimble/assets/5750/skimble-workout-trainer-exercise-dumbbell-push-press-1_full.jpg Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button. 5747 https://s3.amazonaws.com/prod.skimble/assets/5747/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Bend at your knees and then push up with your legs. 5744 https://s3.amazonaws.com/prod.skimble/assets/5744/skimble-workout-trainer-exercise-dumbbell-push-press-3_full.jpg As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders. 2702307 https://s3.amazonaws.com/prod.skimble/assets/2702307/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Lower the dumbbells back to the starting position, with a slight bend in your knees, and repeat the movement. 5743 https://s3.amazonaws.com/prod.skimble/assets/5743/skimble-workout-trainer-exercise-dumbbell-push-press-4_full.jpg Keep your belly button drawn in and don't lean back as you lift the dumbbells overhead. 29 5ef436012c1f35309320b50a393ef3f2a1fcde1c 2211 Dumbbell V-Raises
Stand with feet hip-width apart, holding dumbbells in front with palms facing your thighs. With straight elbows, lift the dumbells up overhead making a "V" shape with both arms. Slowly lower back down into the starting position and repeat.
38 true 2.5 true 1 true 15 0 8 51060 https://s3.amazonaws.com/prod.skimble/assets/51060/skimble-workout-trainer-exercise-dumbbell-v-raises-3_full.jpg 51044 https://s3.amazonaws.com/prod.skimble/assets/51044/skimble-workout-trainer-exercise-dumbbell-v-raises-1_full.jpg 51066 https://s3.amazonaws.com/prod.skimble/assets/51066/skimble-workout-trainer-exercise-dumbbell-v-raises-4_full.jpg 51075 https://s3.amazonaws.com/prod.skimble/assets/51075/skimble-workout-trainer-exercise-dumbbell-v-raises-5_full.jpg 815 b29c45a588956309b38ec268a9c2f29a60c87b01 256 Dumbbell Bent Over Rows
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.
38 true 2.5 true 1 true 15 0 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 108534 Standing Calf Raises
Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.
75 true 2.5 true 1 true 30 1 32768 1588145 https://s3.amazonaws.com/prod.skimble/assets/1588145/skimble-workout-trainer-exercise-heel-toe-rocks-01_full.jpg 1588151 https://s3.amazonaws.com/prod.skimble/assets/1588151/skimble-workout-trainer-exercise-heel-toe-rocks-02_full.jpg 1 4 Dumbbell Lunge and Rotation
Stand with a dumbbell held straight out in front of your chest. Step into a forward lunge. Gently twist your upper body to the right then rotate back. Repeat, alternating lunge legs and twist sides.
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Stand holding a pair of dumbbells with your arms bent and palms facing each other. Bend at your knees and then push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.
38 true 2.5 true 1 true 15 0 8 5750 https://s3.amazonaws.com/prod.skimble/assets/5750/skimble-workout-trainer-exercise-dumbbell-push-press-1_full.jpg Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button. 5747 https://s3.amazonaws.com/prod.skimble/assets/5747/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Bend at your knees and then push up with your legs. 5744 https://s3.amazonaws.com/prod.skimble/assets/5744/skimble-workout-trainer-exercise-dumbbell-push-press-3_full.jpg As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders. 2702307 https://s3.amazonaws.com/prod.skimble/assets/2702307/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Lower the dumbbells back to the starting position, with a slight bend in your knees, and repeat the movement. 5743 https://s3.amazonaws.com/prod.skimble/assets/5743/skimble-workout-trainer-exercise-dumbbell-push-press-4_full.jpg Keep your belly button drawn in and don't lean back as you lift the dumbbells overhead. 29 5ef436012c1f35309320b50a393ef3f2a1fcde1c 2211 Dumbbell V-Raises
Stand with feet hip-width apart, holding dumbbells in front with palms facing your thighs. With straight elbows, lift the dumbells up overhead making a "V" shape with both arms. Slowly lower back down into the starting position and repeat.
38 true 2.5 true 1 true 15 0 8 51060 https://s3.amazonaws.com/prod.skimble/assets/51060/skimble-workout-trainer-exercise-dumbbell-v-raises-3_full.jpg 51044 https://s3.amazonaws.com/prod.skimble/assets/51044/skimble-workout-trainer-exercise-dumbbell-v-raises-1_full.jpg 51066 https://s3.amazonaws.com/prod.skimble/assets/51066/skimble-workout-trainer-exercise-dumbbell-v-raises-4_full.jpg 51075 https://s3.amazonaws.com/prod.skimble/assets/51075/skimble-workout-trainer-exercise-dumbbell-v-raises-5_full.jpg 815 b29c45a588956309b38ec268a9c2f29a60c87b01 256 Dumbbell Bent Over Rows
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.
38 true 2.5 true 1 true 15 0 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 108534 Standing Calf Raises
Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.
75 true 2.5 true 1 true 30 1 32768 1588145 https://s3.amazonaws.com/prod.skimble/assets/1588145/skimble-workout-trainer-exercise-heel-toe-rocks-01_full.jpg 1588151 https://s3.amazonaws.com/prod.skimble/assets/1588151/skimble-workout-trainer-exercise-heel-toe-rocks-02_full.jpg 2026-07-24T15:49:05Z 2026-07-24T15:49:05Z DumbbellsShoulders, Legs2082011-11-05T00:12:18Z1989072fux0chftabfzLieveMazanyhttps://s3assets.skimble.com/photos/12453901/image_thumb.jpghttps://s3assets.skimble.com/photos/12453901/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse486 1342397 989072 Dumbbell Full Body - Thursday 1 https://s3.amazonaws.com/prod.skimble/assets/6031/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/6031/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-3_full.jpg false 671CB874-D283-4019-96BC-970C0F0223E9 0 0 false true 0 1342397-dumbbell-full-body---thursday false 424 1 670 Dumbbell Side Lunge and Touch
Stand with a pair of dumbbells at your side. Lift your left foot and perform a side lunge. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat, alternating feet with each rep. This exercise can be done without dumbbells.
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Hold onto your dumbbells in front of your upper thigh, palms facing your thighs. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.
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On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.
38 true 2.5 true 1 true 15 0 8 3085 https://s3.amazonaws.com/prod.skimble/assets/3085/skimble-workout-trainer-exercise-dumbbell-chest-press-1_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 3079 https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 139 070e7eea572756d070fa3f176aa06dcdb5444241 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.
38 true 2.5 true 1 true 15 0 8 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66736 https://s3.amazonaws.com/prod.skimble/assets/66736/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0185-3_full.jpg 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66729 https://s3.amazonaws.com/prod.skimble/assets/66729/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0183-2_full.jpg 922 Floor Bridge
Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.
50 true 2.5 0 true 20 0 32768 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 166 e3189ecbf87bc05238398ab3771436da248bff1f 1 670 Dumbbell Side Lunge and Touch
Stand with a pair of dumbbells at your side. Lift your left foot and perform a side lunge. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat, alternating feet with each rep. This exercise can be done without dumbbells.
6 per side 48 true 4 true 1 true 12 0 8 6034 https://s3.amazonaws.com/prod.skimble/assets/6034/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-2_full.jpg 6037 https://s3.amazonaws.com/prod.skimble/assets/6037/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-1_full.jpg 6031 https://s3.amazonaws.com/prod.skimble/assets/6031/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-3_full.jpg 6037 https://s3.amazonaws.com/prod.skimble/assets/6037/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-1_full.jpg 791 22332f841410791bd1376a3853e51fd9edf9cf58 958 Dumbbell Upright Rows
Hold onto your dumbbells in front of your upper thigh, palms facing your thighs. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.
38 true 2.5 true 1 true 15 0 8 5120 https://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 https://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 https://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 https://s3.amazonaws.com/prod.skimble/assets/5116/skimble-workout-trainer-exercise-dumbbell-upright-rows-3_full.jpg 295 http://www.youtube.com/watch?v=I7xQZPLBvdM 17 6bc99fe21a1a04244503d806e98be6dd68c04ff9 975 Dumbbell Chest Press
On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.
38 true 2.5 true 1 true 15 0 8 3085 https://s3.amazonaws.com/prod.skimble/assets/3085/skimble-workout-trainer-exercise-dumbbell-chest-press-1_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 3079 https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 139 070e7eea572756d070fa3f176aa06dcdb5444241 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.
38 true 2.5 true 1 true 15 0 8 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66736 https://s3.amazonaws.com/prod.skimble/assets/66736/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0185-3_full.jpg 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66729 https://s3.amazonaws.com/prod.skimble/assets/66729/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0183-2_full.jpg 922 Floor Bridge
Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.
50 true 2.5 0 true 20 0 32768 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 166 e3189ecbf87bc05238398ab3771436da248bff1f 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-07-24T15:42:50Z 2026-07-24T15:42:50Z DumbbellsFull Body2082011-11-05T00:12:18Z1989072fux0chftabfzLieveMazanyhttps://s3assets.skimble.com/photos/12453901/image_thumb.jpghttps://s3assets.skimble.com/photos/12453901/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse486 1342396 989072 Full Body Dumbbell - Wednesday 1 https://s3.amazonaws.com/prod.skimble/assets/3067/skimble-workout-trainer-exercise-dumbbell-squats-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3067/skimble-workout-trainer-exercise-dumbbell-squats-1_full.jpg false 6EC34E6E-6A3F-41BE-B768-056815D0AF0A 0 0 false true 0 1342396-full-body-dumbbell---wednesday false 374 1 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.
38 true 2.5 true 1 true 15 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 1155 Dumbbell Rear Lateral Raises
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
38 true 2.5 true 1 true 15 0 8 5963 https://s3.amazonaws.com/prod.skimble/assets/5963/skimble-workout-trainer-exercise-dumbbell-reverse-fly-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. 5962 https://s3.amazonaws.com/prod.skimble/assets/5962/skimble-workout-trainer-exercise-dumbbell-reverse-fly-2_full.jpg Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow. 5959 https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg Raise your arms laterally to your sides until your elbows are at shoulder height. Flex a moment at the top before slowly returning the dumbbells to the starting position. Repeat. 709 1431d7abde3fd68e9dfc593b7fb066b9e0124c15 1141 Tricep Kickbacks
Stand with dumbbells in your hands. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.
38 true 2.5 true 1 true 15 0 8 5758 https://s3.amazonaws.com/prod.skimble/assets/5758/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-1_full.jpg 5755 https://s3.amazonaws.com/prod.skimble/assets/5755/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-2_full.jpg 473 http://www.youtube.com/watch?v=mUIIzjkJHRw 168 5f578ed86eca7680e47b8a7f99b65ba9048fc810 2437 Bicep Curls
Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.
10 per side 50 true 2.5 true 1 true 20 2 8 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 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 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 1 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.
38 true 2.5 true 1 true 15 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 1155 Dumbbell Rear Lateral Raises
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
38 true 2.5 true 1 true 15 0 8 5963 https://s3.amazonaws.com/prod.skimble/assets/5963/skimble-workout-trainer-exercise-dumbbell-reverse-fly-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. 5962 https://s3.amazonaws.com/prod.skimble/assets/5962/skimble-workout-trainer-exercise-dumbbell-reverse-fly-2_full.jpg Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow. 5959 https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg Raise your arms laterally to your sides until your elbows are at shoulder height. Flex a moment at the top before slowly returning the dumbbells to the starting position. Repeat. 709 1431d7abde3fd68e9dfc593b7fb066b9e0124c15 1141 Tricep Kickbacks
Stand with dumbbells in your hands. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.
38 true 2.5 true 1 true 15 0 8 5758 https://s3.amazonaws.com/prod.skimble/assets/5758/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-1_full.jpg 5755 https://s3.amazonaws.com/prod.skimble/assets/5755/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-2_full.jpg 473 http://www.youtube.com/watch?v=mUIIzjkJHRw 168 5f578ed86eca7680e47b8a7f99b65ba9048fc810 2437 Bicep Curls
Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.
10 per side 50 true 2.5 true 1 true 20 2 8 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 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 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 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-07-24T15:37:16Z 2026-07-24T15:37:16Z DumbbellsArms2082011-11-05T00:12:18Z1989072fux0chftabfzLieveMazanyhttps://s3assets.skimble.com/photos/12453901/image_thumb.jpghttps://s3assets.skimble.com/photos/12453901/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse486 1342395 989072 Dumbbell Full Body - Tuesday 1 https://s3.amazonaws.com/prod.skimble/assets/6051/skimble-workout-trainer-exercise-dumbbell-lunge-swings-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/6051/skimble-workout-trainer-exercise-dumbbell-lunge-swings-3_full.jpg false 88BBBE73-889E-4F5C-ABDE-6CABF2E39013 0 0 false true 0 1342395-dumbbell-full-body---tuesday false 452 1 674 Single Arm Dumbbell Swings
Hold a dumbbell (or kettlebell) with an overhand grip between your legs. Bend knees and lower torso to a 45-degree angle to the floor. Keeping your arm straight, thrust hips forward, straighten knees and swing the dumbbell up to chest level as you stand up.
10 per side 50 true 2.5 true 1 true 20 0 8 6056 https://s3.amazonaws.com/prod.skimble/assets/6056/skimble-workout-trainer-exercise-dumbbell-lunge-swings-2_full.jpg 6051 https://s3.amazonaws.com/prod.skimble/assets/6051/skimble-workout-trainer-exercise-dumbbell-lunge-swings-3_full.jpg 6048 https://s3.amazonaws.com/prod.skimble/assets/6048/skimble-workout-trainer-exercise-dumbbell-lunge-swings-4_full.jpg 6044 https://s3.amazonaws.com/prod.skimble/assets/6044/skimble-workout-trainer-exercise-dumbbell-lunge-swings-6_full.jpg 6043 https://s3.amazonaws.com/prod.skimble/assets/6043/skimble-workout-trainer-exercise-dumbbell-lunge-swings-7_full.jpg 6040 https://s3.amazonaws.com/prod.skimble/assets/6040/skimble-workout-trainer-exercise-dumbbell-lunge-swings-8_full.jpg 886 Dumbbell Lunges
Keep a pair of dumbbells by your side as you lunge forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.
10 per side 50 true 2.5 true 1 true 20 0 8 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 2702975 https://s3.amazonaws.com/prod.skimble/assets/2702975/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Return and repeat while alternating sides. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 975 Dumbbell Chest Press
On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.
38 true 2.5 true 1 true 15 0 8 3085 https://s3.amazonaws.com/prod.skimble/assets/3085/skimble-workout-trainer-exercise-dumbbell-chest-press-1_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 3079 https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 139 070e7eea572756d070fa3f176aa06dcdb5444241 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
38 true 2.5 true 1 true 15 0 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
10 per side 50 true 2.5 true 1 true 20 0 8 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 1 674 Single Arm Dumbbell Swings
Hold a dumbbell (or kettlebell) with an overhand grip between your legs. Bend knees and lower torso to a 45-degree angle to the floor. Keeping your arm straight, thrust hips forward, straighten knees and swing the dumbbell up to chest level as you stand up.
10 per side 50 true 2.5 true 1 true 20 0 8 6056 https://s3.amazonaws.com/prod.skimble/assets/6056/skimble-workout-trainer-exercise-dumbbell-lunge-swings-2_full.jpg 6051 https://s3.amazonaws.com/prod.skimble/assets/6051/skimble-workout-trainer-exercise-dumbbell-lunge-swings-3_full.jpg 6048 https://s3.amazonaws.com/prod.skimble/assets/6048/skimble-workout-trainer-exercise-dumbbell-lunge-swings-4_full.jpg 6044 https://s3.amazonaws.com/prod.skimble/assets/6044/skimble-workout-trainer-exercise-dumbbell-lunge-swings-6_full.jpg 6043 https://s3.amazonaws.com/prod.skimble/assets/6043/skimble-workout-trainer-exercise-dumbbell-lunge-swings-7_full.jpg 6040 https://s3.amazonaws.com/prod.skimble/assets/6040/skimble-workout-trainer-exercise-dumbbell-lunge-swings-8_full.jpg 886 Dumbbell Lunges
Keep a pair of dumbbells by your side as you lunge forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.
10 per side 50 true 2.5 true 1 true 20 0 8 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 2702975 https://s3.amazonaws.com/prod.skimble/assets/2702975/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Return and repeat while alternating sides. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 975 Dumbbell Chest Press
On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.
38 true 2.5 true 1 true 15 0 8 3085 https://s3.amazonaws.com/prod.skimble/assets/3085/skimble-workout-trainer-exercise-dumbbell-chest-press-1_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 3079 https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 139 070e7eea572756d070fa3f176aa06dcdb5444241 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
38 true 2.5 true 1 true 15 0 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
10 per side 50 true 2.5 true 1 true 20 0 8 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-07-24T15:23:46Z 2026-07-24T15:23:46Z DumbbellsShoulders, Legs2082011-11-05T00:12:18Z1989072fux0chftabfzLieveMazanyhttps://s3assets.skimble.com/photos/12453901/image_thumb.jpghttps://s3assets.skimble.com/photos/12453901/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse486 1342394 989072 Full body Weight Workout - Monday 1 https://s3.amazonaws.com/prod.skimble/assets/1588691/skimble-workout-trainer-exercise-dumbbell-overhead-press-07_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1588691/skimble-workout-trainer-exercise-dumbbell-overhead-press-07_full.jpg false 0546A871-5726-4E79-BE3C-7AFB8B997C25 0 0 false true 0 1342394-full-body-weight-workout---monday false 468 1 689 Dumbbell Overhead Presses
Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
75 true 5 true 1 true 15 0 8 1588691 https://s3.amazonaws.com/prod.skimble/assets/1588691/skimble-workout-trainer-exercise-dumbbell-overhead-press-07_full.jpg 1588686 https://s3.amazonaws.com/prod.skimble/assets/1588686/skimble-workout-trainer-exercise-dumbbell-overhead-press-06_full.jpg 1588678 https://s3.amazonaws.com/prod.skimble/assets/1588678/skimble-workout-trainer-exercise-dumbbell-overhead-press-05_full.jpg 1588669 https://s3.amazonaws.com/prod.skimble/assets/1588669/skimble-workout-trainer-exercise-dumbbell-overhead-press-04_full.jpg 1588661 https://s3.amazonaws.com/prod.skimble/assets/1588661/skimble-workout-trainer-exercise-dumbbell-overhead-press-03_full.jpg 1588650 https://s3.amazonaws.com/prod.skimble/assets/1588650/skimble-workout-trainer-exercise-dumbbell-overhead-press-02_full.jpg 293 http://www.youtube.com/watch?v=9k-vp1zuk1k 1260 ebe736796be755d73e2d5e7beebab6a5dbda5231 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.
38 true 2.5 true 1 true 15 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 256 Dumbbell Bent Over Rows
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.
38 true 2.5 true 1 true 15 0 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 801 Dumbbell Push-Ups
Do push ups while holding on to hexagonal dumbbells. Choose do complete these on your toes or knees.
45 true 3 0 true 15 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. 5767 https://s3.amazonaws.com/prod.skimble/assets/5767/skimble-workout-trainer-exercise-dumbbell-renegade-rows-2_full.jpg 479 http://www.youtube.com/watch?v=9KUNemyeOLk 133 056f0a3e06d6ebc410d6fd81df008821d11b3c93 2396 Dumbbell Romanian Deadlifts
Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.
38 true 2.5 true 1 true 15 0 8 1589360 https://s3.amazonaws.com/prod.skimble/assets/1589360/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-07_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1270 5db7f28ef3124e88ee4bc1694ed9cc2d9868c2e8 1 689 Dumbbell Overhead Presses
Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
75 true 5 true 1 true 15 0 8 1588691 https://s3.amazonaws.com/prod.skimble/assets/1588691/skimble-workout-trainer-exercise-dumbbell-overhead-press-07_full.jpg 1588686 https://s3.amazonaws.com/prod.skimble/assets/1588686/skimble-workout-trainer-exercise-dumbbell-overhead-press-06_full.jpg 1588678 https://s3.amazonaws.com/prod.skimble/assets/1588678/skimble-workout-trainer-exercise-dumbbell-overhead-press-05_full.jpg 1588669 https://s3.amazonaws.com/prod.skimble/assets/1588669/skimble-workout-trainer-exercise-dumbbell-overhead-press-04_full.jpg 1588661 https://s3.amazonaws.com/prod.skimble/assets/1588661/skimble-workout-trainer-exercise-dumbbell-overhead-press-03_full.jpg 1588650 https://s3.amazonaws.com/prod.skimble/assets/1588650/skimble-workout-trainer-exercise-dumbbell-overhead-press-02_full.jpg 293 http://www.youtube.com/watch?v=9k-vp1zuk1k 1260 ebe736796be755d73e2d5e7beebab6a5dbda5231 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.
38 true 2.5 true 1 true 15 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 256 Dumbbell Bent Over Rows
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.
38 true 2.5 true 1 true 15 0 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 801 Dumbbell Push-Ups
Do push ups while holding on to hexagonal dumbbells. Choose do complete these on your toes or knees.
45 true 3 0 true 15 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. 5767 https://s3.amazonaws.com/prod.skimble/assets/5767/skimble-workout-trainer-exercise-dumbbell-renegade-rows-2_full.jpg 479 http://www.youtube.com/watch?v=9KUNemyeOLk 133 056f0a3e06d6ebc410d6fd81df008821d11b3c93 2396 Dumbbell Romanian Deadlifts
Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.
38 true 2.5 true 1 true 15 0 8 1589360 https://s3.amazonaws.com/prod.skimble/assets/1589360/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-07_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1270 5db7f28ef3124e88ee4bc1694ed9cc2d9868c2e8 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-07-24T15:16:38Z 2026-07-24T15:16:38Z DumbbellsShoulders2082011-11-05T00:12:18Z1989072fux0chftabfzLieveMazanyhttps://s3assets.skimble.com/photos/12453901/image_thumb.jpghttps://s3assets.skimble.com/photos/12453901/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse486 1342352 11681464 Day 2 - Shoulders And Traps 2 https://s3.amazonaws.com/prod.skimble/assets/1589829/skimble-workout-trainer-exercise-dumbbell-shrugs-03_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1589829/skimble-workout-trainer-exercise-dumbbell-shrugs-03_full.jpg false 92257651-c027-4d3e-a24c-8a400f23574a 0 1 false true 0 1342352-day-2---shoulders-and-traps false 1283 1 1061 Governators
Start the rotational shoulder press with two dumbbells in front of you with your pals facing in. Press the weights overhead while turning the dumbbells so your palms face out. Lower the dumbbells to form a 90 degree with your elbows. Rotate your palms back toward your body while returning to the starting position. Repeat.
38 true 2.5 true 1 true 15 2 8 54240 https://s3.amazonaws.com/prod.skimble/assets/54240/skimble-workout-trainer-exercise-governators-1_full.jpg 54238 https://s3.amazonaws.com/prod.skimble/assets/54238/skimble-workout-trainer-exercise-governators-3_full.jpg 54239 https://s3.amazonaws.com/prod.skimble/assets/54239/skimble-workout-trainer-exercise-governators-2_full.jpg 119 2fc118f759e538c3967c17fca0c98f7917504a7a 1061 Governators
Start the rotational shoulder press with two dumbbells in front of you with your pals facing in. Press the weights overhead while turning the dumbbells so your palms face out. Lower the dumbbells to form a 90 degree with your elbows. Rotate your palms back toward your body while returning to the starting position. Repeat.
38 true 2.5 true 1 true 15 2 8 54240 https://s3.amazonaws.com/prod.skimble/assets/54240/skimble-workout-trainer-exercise-governators-1_full.jpg 54238 https://s3.amazonaws.com/prod.skimble/assets/54238/skimble-workout-trainer-exercise-governators-3_full.jpg 54239 https://s3.amazonaws.com/prod.skimble/assets/54239/skimble-workout-trainer-exercise-governators-2_full.jpg 119 2fc118f759e538c3967c17fca0c98f7917504a7a 1061 Governators
Start the rotational shoulder press with two dumbbells in front of you with your pals facing in. Press the weights overhead while turning the dumbbells so your palms face out. Lower the dumbbells to form a 90 degree with your elbows. Rotate your palms back toward your body while returning to the starting position. Repeat.
38 true 2.5 true 1 true 15 2 8 54240 https://s3.amazonaws.com/prod.skimble/assets/54240/skimble-workout-trainer-exercise-governators-1_full.jpg 54238 https://s3.amazonaws.com/prod.skimble/assets/54238/skimble-workout-trainer-exercise-governators-3_full.jpg 54239 https://s3.amazonaws.com/prod.skimble/assets/54239/skimble-workout-trainer-exercise-governators-2_full.jpg 119 2fc118f759e538c3967c17fca0c98f7917504a7a 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 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.
125 true 2.5 true 1 true 50 2 8 1589829 https://s3.amazonaws.com/prod.skimble/assets/1589829/skimble-workout-trainer-exercise-dumbbell-shrugs-03_full.jpg 1589820 https://s3.amazonaws.com/prod.skimble/assets/1589820/skimble-workout-trainer-exercise-dumbbell-shrugs-02_full.jpg 1589816 https://s3.amazonaws.com/prod.skimble/assets/1589816/skimble-workout-trainer-exercise-dumbbell-shrugs-01_full.jpg 1258 2cad4ba1836da2b1b808bc985bb041546321ea8b 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.
125 true 2.5 true 1 true 50 2 8 1589829 https://s3.amazonaws.com/prod.skimble/assets/1589829/skimble-workout-trainer-exercise-dumbbell-shrugs-03_full.jpg 1589820 https://s3.amazonaws.com/prod.skimble/assets/1589820/skimble-workout-trainer-exercise-dumbbell-shrugs-02_full.jpg 1589816 https://s3.amazonaws.com/prod.skimble/assets/1589816/skimble-workout-trainer-exercise-dumbbell-shrugs-01_full.jpg 1258 2cad4ba1836da2b1b808bc985bb041546321ea8b 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.
125 true 2.5 true 1 true 50 2 8 1589829 https://s3.amazonaws.com/prod.skimble/assets/1589829/skimble-workout-trainer-exercise-dumbbell-shrugs-03_full.jpg 1589820 https://s3.amazonaws.com/prod.skimble/assets/1589820/skimble-workout-trainer-exercise-dumbbell-shrugs-02_full.jpg 1589816 https://s3.amazonaws.com/prod.skimble/assets/1589816/skimble-workout-trainer-exercise-dumbbell-shrugs-01_full.jpg 1258 2cad4ba1836da2b1b808bc985bb041546321ea8b 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 1 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
38 true 2.5 true 1 true 15 2 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
38 true 2.5 true 1 true 15 2 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
38 true 2.5 true 1 true 15 2 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 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 1 799 Dumbbell Front Raises
Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.
38 true 2.5 true 1 true 15 8 3070 https://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 https://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 https://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 441 http://www.youtube.com/watch?v=S7T-Nmp-GMU 66 e7331b7aa118a924ae2934b67d0a64501e955f1f 799 Dumbbell Front Raises
Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.
38 true 2.5 true 1 true 15 8 3070 https://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 https://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 https://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 441 http://www.youtube.com/watch?v=S7T-Nmp-GMU 66 e7331b7aa118a924ae2934b67d0a64501e955f1f 799 Dumbbell Front Raises
Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.
38 true 2.5 true 1 true 15 8 3070 https://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 https://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 https://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 441 http://www.youtube.com/watch?v=S7T-Nmp-GMU 66 e7331b7aa118a924ae2934b67d0a64501e955f1f 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 1 958 Dumbbell Upright Rows
Hold onto your dumbbells in front of your upper thigh, palms facing your thighs. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.
38 true 2.5 true 1 true 15 8 5120 https://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 https://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 https://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 https://s3.amazonaws.com/prod.skimble/assets/5116/skimble-workout-trainer-exercise-dumbbell-upright-rows-3_full.jpg 295 http://www.youtube.com/watch?v=I7xQZPLBvdM 17 6bc99fe21a1a04244503d806e98be6dd68c04ff9 958 Dumbbell Upright Rows
Hold onto your dumbbells in front of your upper thigh, palms facing your thighs. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.
38 true 2.5 true 1 true 15 8 5120 https://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 https://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 https://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 https://s3.amazonaws.com/prod.skimble/assets/5116/skimble-workout-trainer-exercise-dumbbell-upright-rows-3_full.jpg 295 http://www.youtube.com/watch?v=I7xQZPLBvdM 17 6bc99fe21a1a04244503d806e98be6dd68c04ff9 958 Dumbbell Upright Rows
Hold onto your dumbbells in front of your upper thigh, palms facing your thighs. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.
38 true 2.5 true 1 true 15 8 5120 https://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 https://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 https://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 https://s3.amazonaws.com/prod.skimble/assets/5116/skimble-workout-trainer-exercise-dumbbell-upright-rows-3_full.jpg 295 http://www.youtube.com/watch?v=I7xQZPLBvdM 17 6bc99fe21a1a04244503d806e98be6dd68c04ff9 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 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
38 true 2.5 true 1 true 15 8 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 1 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
38 true 2.5 true 1 true 15 8 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
38 true 2.5 true 1 true 15 8 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
38 true 2.5 true 1 true 15 8 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 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 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-07-23T04:13:50Z 2026-07-23T04:13:48Z DumbbellsShoulders, Back12014-08-03T01:04:50Z111681464hv5s7jxmvpgvanasmemonhttps://s3assets.skimble.com/photos/15991586/image_thumb.jpghttps://s3assets.skimble.com/photos/15991586/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse528 1342350 9948210 Interval Jogging 2 https://s3.amazonaws.com/prod.skimble/assets/28306/skimble-workout-trainer-exercise-sprinting-8_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/28306/skimble-workout-trainer-exercise-sprinting-8_full.jpg false a07925b9-eba3-40f2-b005-7142fd326ede 1045933 0 1 false true 0 1342350-interval-jogging false 2760 1 2411 Warm-Up Walk
Stand tall as you stride. Inhale and exhale through your nose as you walk. Gradually increase the pace of your walk to increase your heart rate.
600 0 0 true 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 14 2436 Running
Find an open space. Begin running, keeping your knees in line with your feet. Keep your elbows bent to 90 degrees and close to your sides as they swing.
30 0 0 true 3 28119 https://s3.amazonaws.com/prod.skimble/assets/28119/skimble-workout-trainer-exercise-sprinting-1_full.jpg 28641 https://s3.amazonaws.com/prod.skimble/assets/28641/skimble-workout-trainer-exercise-sprinting-1_full.jpg 28577 https://s3.amazonaws.com/prod.skimble/assets/28577/skimble-workout-trainer-exercise-sprinting-2_full.jpg 28523 https://s3.amazonaws.com/prod.skimble/assets/28523/skimble-workout-trainer-exercise-sprinting-3_full.jpg 28476 https://s3.amazonaws.com/prod.skimble/assets/28476/skimble-workout-trainer-exercise-sprinting-4_full.jpg 28441 https://s3.amazonaws.com/prod.skimble/assets/28441/skimble-workout-trainer-exercise-sprinting-5_full.jpg 28410 https://s3.amazonaws.com/prod.skimble/assets/28410/skimble-workout-trainer-exercise-sprinting-6_full.jpg 28359 https://s3.amazonaws.com/prod.skimble/assets/28359/skimble-workout-trainer-exercise-sprinting-7_full.jpg 28306 https://s3.amazonaws.com/prod.skimble/assets/28306/skimble-workout-trainer-exercise-sprinting-8_full.jpg 2435 Walking
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.
120 0 0 true 2 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1 2412 Cool-Down Walk
Stand tall as you stride. Inhale and exhale through your nose as you walk. Slow your breathing down as you slow your pace.
60 0 0 true 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://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.caftruefalsetruefemalefalse2026-07-23T03:44:25Z 2026-07-23T03:44:25Z No EquipmentLegs2014-01-24T15:11:09Z9948210amhgq5u1mcmiAprilGreenhttps://s3assets.skimble.com/photos/10637340/image_thumb.jpghttps://s3assets.skimble.com/photos/10637340/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse97 1342334 19606692 Beginner Body Conditioning 1 https://s3.amazonaws.com/prod.skimble/assets/5768/skimble-workout-trainer-exercise-dumbbell-renegade-rows-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5768/skimble-workout-trainer-exercise-dumbbell-renegade-rows-1_full.jpg false e27e786d-6b4e-45d8-a519-4a284abc2caa 1 0 false true 0 1342334-beginner-body-conditioning false 1268 1 2435 Walking
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.
add an extra 5kg weight to the body or keep treadmill on incline 900 0 true 0 true 2 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 74955 Squat to Press
Start with your feet slightly wider than hip width and facing forward. Hold a weight in front of you, right under your chin. Squat down until your elbows touch your knees. Stand up and bring the weight above your head. Squat back down and repeat.
keep reps slow and controlled 38 true 2.5 true 1 true 15 2 3 8 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.
keep core engaged and pelvis locked throughout the set 30 true 3 true 1 true 10 2 2 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 787 Jump Rope (Forward)
Jump with feet together, twirling the rope forward.
300 0 true 2 true 2 1024 2507482 https://s3.amazonaws.com/prod.skimble/assets/2507482/skimble-workout-trainer-exercise-jump-rope-01_full.jpg 2507486 https://s3.amazonaws.com/prod.skimble/assets/2507486/skimble-workout-trainer-exercise-jump-rope-04_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 2507483 https://s3.amazonaws.com/prod.skimble/assets/2507483/skimble-workout-trainer-exercise-jump-rope-02_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 1568 6916194347eafd23e025f9964b15f44038c1c403 2026-07-22T15:45:43Z 2026-07-22T15:45:40Z Dumbbells, Jump RopeLegs12026-07-22T15:16:30Z19606692sldfl9bmlaakEl fitnessCoach Swolehttps://s3assets.skimble.com/photos/34611859/image_thumb.jpghttps://s3assets.skimble.com/photos/34611859/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsetruefalsetrue1 1342305 11681464 Day - 1 Arms 2 Dumbell Biceps and Triceps https://s3.amazonaws.com/prod.skimble/assets/1863892/skimble-workout-trainer-exercise-cross-body-hammer-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1863892/skimble-workout-trainer-exercise-cross-body-hammer-curls-1_full.jpg false 27274091-778e-4bab-a02a-34b897041204 2 0 false true 0 1342305-day---1-arms false 1101 1 73574 Inner Biceps Curl
Stand up with a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso. Your legs should be at about shoulder’s width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat for the recommended amount of repetitions. Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support. You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
38 true 2.5 true 1 true 15 8 73574 Inner Biceps Curl
Stand up with a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso. Your legs should be at about shoulder’s width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat for the recommended amount of repetitions. Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support. You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
30 true 2.5 true 1 true 12 8 73574 Inner Biceps Curl
Stand up with a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso. Your legs should be at about shoulder’s width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat for the recommended amount of repetitions. Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support. You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
25 true 2.5 true 1 true 10 8 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 1 608 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.
45 true 3 true 1 true 15 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 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.
36 true 3 true 1 true 12 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 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.
30 true 3 true 1 true 10 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 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 2281 Cross Body Hammer Curls
Stand with dumbbells in hand. With thumbs toward the ceiling, lift up one dumbbell across to the opposite shoulder and lower. Alternate sides and repeat.
38 true 2.5 true 1 true 15 2 8 1863892 https://s3.amazonaws.com/prod.skimble/assets/1863892/skimble-workout-trainer-exercise-cross-body-hammer-curls-1_full.jpg 1863900 https://s3.amazonaws.com/prod.skimble/assets/1863900/skimble-workout-trainer-exercise-cross-body-hammer-curls-2_full.jpg 1863908 https://s3.amazonaws.com/prod.skimble/assets/1863908/skimble-workout-trainer-exercise-cross-body-hammer-curls-3_full.jpg 1863916 https://s3.amazonaws.com/prod.skimble/assets/1863916/skimble-workout-trainer-exercise-cross-body-hammer-curls-4_full.jpg 1387 c276a0e7c584342f7bba9b5d626a2e370175034c 2281 Cross Body Hammer Curls
Stand with dumbbells in hand. With thumbs toward the ceiling, lift up one dumbbell across to the opposite shoulder and lower. Alternate sides and repeat.
30 true 2.5 true 1 true 12 2 8 1863892 https://s3.amazonaws.com/prod.skimble/assets/1863892/skimble-workout-trainer-exercise-cross-body-hammer-curls-1_full.jpg 1863900 https://s3.amazonaws.com/prod.skimble/assets/1863900/skimble-workout-trainer-exercise-cross-body-hammer-curls-2_full.jpg 1863908 https://s3.amazonaws.com/prod.skimble/assets/1863908/skimble-workout-trainer-exercise-cross-body-hammer-curls-3_full.jpg 1863916 https://s3.amazonaws.com/prod.skimble/assets/1863916/skimble-workout-trainer-exercise-cross-body-hammer-curls-4_full.jpg 1387 c276a0e7c584342f7bba9b5d626a2e370175034c 2281 Cross Body Hammer Curls
Stand with dumbbells in hand. With thumbs toward the ceiling, lift up one dumbbell across to the opposite shoulder and lower. Alternate sides and repeat.
25 true 2.5 true 1 true 10 2 8 1863892 https://s3.amazonaws.com/prod.skimble/assets/1863892/skimble-workout-trainer-exercise-cross-body-hammer-curls-1_full.jpg 1863900 https://s3.amazonaws.com/prod.skimble/assets/1863900/skimble-workout-trainer-exercise-cross-body-hammer-curls-2_full.jpg 1863908 https://s3.amazonaws.com/prod.skimble/assets/1863908/skimble-workout-trainer-exercise-cross-body-hammer-curls-3_full.jpg 1863916 https://s3.amazonaws.com/prod.skimble/assets/1863916/skimble-workout-trainer-exercise-cross-body-hammer-curls-4_full.jpg 1387 c276a0e7c584342f7bba9b5d626a2e370175034c 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 1 1141 Tricep Kickbacks
Stand with dumbbells in your hands. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.
38 true 2.5 true 1 true 15 2 8 5758 https://s3.amazonaws.com/prod.skimble/assets/5758/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-1_full.jpg 5755 https://s3.amazonaws.com/prod.skimble/assets/5755/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-2_full.jpg 473 http://www.youtube.com/watch?v=mUIIzjkJHRw 168 5f578ed86eca7680e47b8a7f99b65ba9048fc810 1141 Tricep Kickbacks
Stand with dumbbells in your hands. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.
30 true 2.5 true 1 true 12 2 8 5758 https://s3.amazonaws.com/prod.skimble/assets/5758/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-1_full.jpg 5755 https://s3.amazonaws.com/prod.skimble/assets/5755/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-2_full.jpg 473 http://www.youtube.com/watch?v=mUIIzjkJHRw 168 5f578ed86eca7680e47b8a7f99b65ba9048fc810 1141 Tricep Kickbacks
Stand with dumbbells in your hands. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.
25 true 2.5 true 1 true 10 2 8 5758 https://s3.amazonaws.com/prod.skimble/assets/5758/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-1_full.jpg 5755 https://s3.amazonaws.com/prod.skimble/assets/5755/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-2_full.jpg 473 http://www.youtube.com/watch?v=mUIIzjkJHRw 168 5f578ed86eca7680e47b8a7f99b65ba9048fc810 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 1124 Right Concentrated Bicep Curls
Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.
25 true 2.5 true 1 true 10 2 8 524288 5928 https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg 5925 https://s3.amazonaws.com/prod.skimble/assets/5925/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-2_full.jpg 5924 https://s3.amazonaws.com/prod.skimble/assets/5924/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-3_full.jpg 159 1d581a2fc0758bf11fef212e25266a07a46900a4 1125 Left Concentrated Bicep Curls
Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.
25 true 2.5 true 1 true 10 2 8 524288 5921 https://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg 5918 https://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_full.jpg 5917 https://s3.amazonaws.com/prod.skimble/assets/5917/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-3_full.jpg 149 42df3c7174c25cb291680b0a86040df42a40c6e1 1124 Right Concentrated Bicep Curls
Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.
20 true 2.5 true 1 true 8 2 8 524288 5928 https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg 5925 https://s3.amazonaws.com/prod.skimble/assets/5925/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-2_full.jpg 5924 https://s3.amazonaws.com/prod.skimble/assets/5924/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-3_full.jpg 159 1d581a2fc0758bf11fef212e25266a07a46900a4 1125 Left Concentrated Bicep Curls
Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.
20 true 2.5 true 1 true 8 2 8 524288 5921 https://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg 5918 https://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_full.jpg 5917 https://s3.amazonaws.com/prod.skimble/assets/5917/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-3_full.jpg 149 42df3c7174c25cb291680b0a86040df42a40c6e1 1124 Right Concentrated Bicep Curls
Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.
15 true 2.5 true 1 true 6 2 8 524288 5928 https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg 5925 https://s3.amazonaws.com/prod.skimble/assets/5925/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-2_full.jpg 5924 https://s3.amazonaws.com/prod.skimble/assets/5924/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-3_full.jpg 159 1d581a2fc0758bf11fef212e25266a07a46900a4 1125 Left Concentrated Bicep Curls
Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.
15 true 2.5 true 1 true 6 2 8 524288 5921 https://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg 5918 https://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_full.jpg 5917 https://s3.amazonaws.com/prod.skimble/assets/5917/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-3_full.jpg 149 42df3c7174c25cb291680b0a86040df42a40c6e1 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 73590 One Arm Tricep Extension
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head. Repeat for the recommended amount of repetitions and switch arms
38 true 2.5 true 1 true 15 8 73590 One Arm Tricep Extension
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head. Repeat for the recommended amount of repetitions and switch arms
30 true 2.5 true 1 true 12 8 73590 One Arm Tricep Extension
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head. Repeat for the recommended amount of repetitions and switch arms
25 true 2.5 true 1 true 10 8 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 73573 Zottman Curl
Grab a pair of light dumbbells and stand tall with your shoulders back, gaze forward, arms to your sides, and palms facing forward. Have your feet hip-width apart with toes pointed slightly out. Take a breath and curl both dumbbells up as you keep your elbows in a stationary plane. As you near the top of the curl, twist both wrists inward nearly 180 degrees to position your palms toward the floor. As your palms face down, exhale and slowly lower both dumbbells to the starting position until your elbows are straight. At the bottom, twist both wrists out to their initial position. Take another breath and curl again.
30 true 2.5 true 1 true 12 8 73573 Zottman Curl
Grab a pair of light dumbbells and stand tall with your shoulders back, gaze forward, arms to your sides, and palms facing forward. Have your feet hip-width apart with toes pointed slightly out. Take a breath and curl both dumbbells up as you keep your elbows in a stationary plane. As you near the top of the curl, twist both wrists inward nearly 180 degrees to position your palms toward the floor. As your palms face down, exhale and slowly lower both dumbbells to the starting position until your elbows are straight. At the bottom, twist both wrists out to their initial position. Take another breath and curl again.
30 true 2.5 true 1 true 12 8 73573 Zottman Curl
Grab a pair of light dumbbells and stand tall with your shoulders back, gaze forward, arms to your sides, and palms facing forward. Have your feet hip-width apart with toes pointed slightly out. Take a breath and curl both dumbbells up as you keep your elbows in a stationary plane. As you near the top of the curl, twist both wrists inward nearly 180 degrees to position your palms toward the floor. As your palms face down, exhale and slowly lower both dumbbells to the starting position until your elbows are straight. At the bottom, twist both wrists out to their initial position. Take another breath and curl again.
30 true 2.5 true 1 true 12 8 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 2437 Bicep Curls
Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.
38 true 2.5 true 1 true 15 2 8 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 2437 Bicep Curls
Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.
30 true 2.5 true 1 true 12 2 8 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 2437 Bicep Curls
Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.
25 true 2.5 true 1 true 10 2 8 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 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 2026-07-22T01:16:24Z 2026-07-22T01:16:21Z Dumbbells, BenchArms12014-08-03T01:04:50Z111681464hv5s7jxmvpgvanasmemonhttps://s3assets.skimble.com/photos/15991586/image_thumb.jpghttps://s3assets.skimble.com/photos/15991586/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse528 1342275 17806559 Military Day 125 3 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg false 6f6f8382-3e96-4d7c-9b70-f167ee412b5c 1 0 false true 0 1342275-military-day-125 false 1511 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.
60 true 2.5 0 true 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 68 Rest
Chill out and breathe!
15 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 2 266 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.
18 true 3 0 true 6 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!
15 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 1967 Backwards Jump Rope
Hold the jump rope with elbows at your side and handles pointing sideways away from your body. Jump with your feet together, twirling the rope backwards.
125 true 2.5 0 true 50 1024 519597 https://s3.amazonaws.com/prod.skimble/assets/519597/skimble-workout-trainer-exercise-jump-rope_img_9131-1_full.jpg 519602 https://s3.amazonaws.com/prod.skimble/assets/519602/skimble-workout-trainer-exercise-jump-rope_img_9132-2_full.jpg 1180 61bbd0383b11686bafe21f90171818a36677b1da 792 3fff21e11399a1128a1ba6ca8e05da309eb5c2f8 68 Rest
Chill out and breathe!
15 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 2 798 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.
125 true 2.5 0 true 50 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!
15 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 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.
250 true 5 true 1 true 50 32768 1586831 https://s3.amazonaws.com/prod.skimble/assets/1586831/skimble-workout-trainer-exercise-lunges-09_full.jpg 1586823 https://s3.amazonaws.com/prod.skimble/assets/1586823/skimble-workout-trainer-exercise-lunges-08_full.jpg 1586811 https://s3.amazonaws.com/prod.skimble/assets/1586811/skimble-workout-trainer-exercise-lunges-07_full.jpg 1586807 https://s3.amazonaws.com/prod.skimble/assets/1586807/skimble-workout-trainer-exercise-lunges-06_full.jpg 1586798 https://s3.amazonaws.com/prod.skimble/assets/1586798/skimble-workout-trainer-exercise-lunges-05_full.jpg 1586788 https://s3.amazonaws.com/prod.skimble/assets/1586788/skimble-workout-trainer-exercise-lunges-04_full.jpg 1586782 https://s3.amazonaws.com/prod.skimble/assets/1586782/skimble-workout-trainer-exercise-lunges-03_full.jpg 1586774 https://s3.amazonaws.com/prod.skimble/assets/1586774/skimble-workout-trainer-exercise-lunges-02_full.jpg 1586769 https://s3.amazonaws.com/prod.skimble/assets/1586769/skimble-workout-trainer-exercise-lunges-01_full.jpg 1273 6305278e6e60d8e5194b626e89d80cc4c9a589e8 68 Rest
Chill out and breathe!
15 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 2 786 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 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 68 Rest
Chill out and breathe!
15 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 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-07-21T09:02:36Z 2026-07-21T09:02:33Z Jump RopeFull Body12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3621 1342256 15591686 7 For The Equestrian 3 https://s3.amazonaws.com/prod.skimble/assets/3414405/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3414405/image_full.jpg false 516D2573-693C-4CA8-AC3A-A464AC9BAAF3 0 0 false true 0 1342256-7-for-the-equestrian false 470 4 82823 Calf Raises
My shed has a concrete slab that is quite deep so I’ll be doing them from it with no weight, I’ll do 10 reps each of straight out in front toes, toes wide (ballet style), toes in heels out…so 30 reps in all
15 true 2.5 0 true 2 32768 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.
15 true 2.5 0 true 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.
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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!
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Place your back on a sturdy wall with knees bent and walk your feet out to form a 90 degree angle. Rock your weight on the balls of your feet and lift your heels off the floor and hold for three counts before lowering. If you feel unstable or pain, ease up by walking your heels closer to the wall.
15 true 2.5 0 true 3 65536 4662 https://s3.amazonaws.com/prod.skimble/assets/4662/skimble-workout-trainer-exercise-wall-sit_full.jpg 4655 https://s3.amazonaws.com/prod.skimble/assets/4655/skimble-workout-trainer-exercise-wall-sit-tip-toes-1_full.jpg 307 bb5fd2f7fe894e4491ebc453e60e39de9d316547 68 Rest
Chill out and breathe!
5 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 114657 Articular Rotations
See image
30 true 2.5 true 0 true 2 32768 3414396 2 https://s3.amazonaws.com/prod.skimble/assets/3414396/image_full.jpg 926 Dumbbell Single Leg Seesaws
Balance on one leg while holding dumbbells at your side. Slowly bring your body forward while extending one leg back. Stabilize the leg and keep your arms straight. Return to start, switch legs and repeat.
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Chill out and breathe!
5 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 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.caftruefalsetruefemalefalse2026-07-21T01:07:59Z 2026-07-21T01:07:59Z Wall, DumbbellsLegs2016-04-07T02:01:02Z15591686tvqglbfjnkm4JoDouglashttps://s3assets.skimble.com/photos/33746640/image_thumb.jpghttps://s3assets.skimble.com/photos/33746640/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2902 1342253 15759235 Tuesdays to Thursdays 2 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg false 36ECF323-BC8A-47C1-A40D-2CEC8FCEDC8F 1206808 2 0 false true 0 1342253-tuesdays-to-thursdays false 3420 1 1112 Lengthening Stretches
Reach out long, extending your arms and legs. Take a deep breath in and stretch out as far as you can. Cross one ankle over the other and take the wrist on the same side in your other hand. Pull to the opposite side, stretching out the entire side of your torso. Pause, then change sides and repeat.
180 true 2.5 0 0 32768 5 2431 Treadmill Walking
Face forward on the treadmill and attach the safety clip. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing. If needed you can lightly touch the hand rails for support.
180 0 true true 3 true 0 128 37707 https://s3.amazonaws.com/prod.skimble/assets/37707/skimble-workout-trainer-exercise-machine-walk-3_full.jpg 37706 https://s3.amazonaws.com/prod.skimble/assets/37706/skimble-workout-trainer-exercise-machine-walk-2_full.jpg 37705 https://s3.amazonaws.com/prod.skimble/assets/37705/skimble-workout-trainer-exercise-machine-walk-1_full.jpg 795 b5879b5f4ac4572c321f663cc67a976aa0eaf1db 1973 Treadmill Running
Start on a treadmill, holding the rail with your hand and attached to the saftey clip. Choose a running speed that is comfortable for you. Try setting it to 6.0 and go from there. Your arms should be bent at your sides and relaxed as they swing.
60 0 true true 0 true 0 128 37865 https://s3.amazonaws.com/prod.skimble/assets/37865/skimble-workout-trainer-exercise-machine-slow-jogging-on-treadmill-4_full.jpg 37857 https://s3.amazonaws.com/prod.skimble/assets/37857/skimble-workout-trainer-exercise-machine-slow-jogging-on-treadmill-3_full.jpg 37851 https://s3.amazonaws.com/prod.skimble/assets/37851/skimble-workout-trainer-exercise-machine-slow-jogging-on-treadmill-2_full.jpg 37849 https://s3.amazonaws.com/prod.skimble/assets/37849/skimble-workout-trainer-exercise-machine-slow-jogging-on-treadmill-1_full.jpg 798 bb5365af1f033acdf573207f4825c6c65bd3804f 2 68 Rest
Chill out and breathe!
90 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 1200 Squat Side Kicks
Stand with your feet shoulder-width apart in a squat position, and fists protecting your face. Bring your left leg up to the side with your knee bent. Then, straighten your leg out to perform a kick. Return to start, and switch sides.
90 true 4 0 true 2506387 https://s3.amazonaws.com/prod.skimble/assets/2506387/skimble-workout-trainer-exercise-squat-side-kicks-01_full.jpg 2506397 https://s3.amazonaws.com/prod.skimble/assets/2506397/skimble-workout-trainer-exercise-squat-side-kicks-02_full.jpg 2506389 https://s3.amazonaws.com/prod.skimble/assets/2506389/skimble-workout-trainer-exercise-squat-side-kicks-03_full.jpg 2506388 https://s3.amazonaws.com/prod.skimble/assets/2506388/skimble-workout-trainer-exercise-squat-side-kicks-04_full.jpg 2506391 https://s3.amazonaws.com/prod.skimble/assets/2506391/skimble-workout-trainer-exercise-squat-side-kicks-05_full.jpg 2506397 https://s3.amazonaws.com/prod.skimble/assets/2506397/skimble-workout-trainer-exercise-squat-side-kicks-02_full.jpg 2506404 https://s3.amazonaws.com/prod.skimble/assets/2506404/skimble-workout-trainer-exercise-squat-side-kicks-10_full.jpg 2506399 https://s3.amazonaws.com/prod.skimble/assets/2506399/skimble-workout-trainer-exercise-squat-side-kicks-09_full.jpg 2506393 https://s3.amazonaws.com/prod.skimble/assets/2506393/skimble-workout-trainer-exercise-squat-side-kicks-08_full.jpg 2506397 https://s3.amazonaws.com/prod.skimble/assets/2506397/skimble-workout-trainer-exercise-squat-side-kicks-02_full.jpg 218 11780ad07002d3c9bb7767f40b7a72799298ad76 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 799 Dumbbell Front Raises
Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.
60 true 2.5 true 1 true 0 8 3070 https://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 https://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 https://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 441 http://www.youtube.com/watch?v=S7T-Nmp-GMU 66 e7331b7aa118a924ae2934b67d0a64501e955f1f 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 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
60 true 2.5 true 1 true 0 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 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 669 Russian Twists
Sit with your hands clasped, knees bent and heels off the ground. Touch your hands to the ground each time you twist from side to side. If you want, hold a weighted ball!
60 true 1.5 0 2563 https://s3.amazonaws.com/prod.skimble/assets/2563/skimble-workout-trainer-exercise-russian-twists-1_full.jpg Twist your torso to the left and try to touch your hands to the ground. 2560 https://s3.amazonaws.com/prod.skimble/assets/2560/skimble-workout-trainer-exercise-russian-twists-2_full.jpg Start seated. Clasp your hands together or hold onto a weight. Keep your knees bent with your heels together, on or slightly off the ground. 2557 https://s3.amazonaws.com/prod.skimble/assets/2557/skimble-workout-trainer-exercise-russian-twists-3_full.jpg Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed. 2560 https://s3.amazonaws.com/prod.skimble/assets/2560/skimble-workout-trainer-exercise-russian-twists-2_full.jpg Start seated. Clasp your hands together or hold onto a weight. Keep your knees bent with your heels together, on or slightly off the ground. 508 https://www.youtube.com/watch?v=pdSgWl7KDp8 26 70a2152c712f63e4cf87bcc486a2d8ac92c1087a 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 469 Leg Raises
Start on your back with arms by side and your palms down. Tuck in your hips, draw your lower back toward the floor and lift your legs to vertical. Slowly draw your legs down and up. If your back arches, place your hands underneath your butt.
60 true 2.5 0 1589976 https://s3.amazonaws.com/prod.skimble/assets/1589976/skimble-workout-trainer-exercise-leg-raises-01_full.jpg 1589979 https://s3.amazonaws.com/prod.skimble/assets/1589979/skimble-workout-trainer-exercise-leg-raises-02_full.jpg 1589985 https://s3.amazonaws.com/prod.skimble/assets/1589985/skimble-workout-trainer-exercise-leg-raises-03_full.jpg 1589992 https://s3.amazonaws.com/prod.skimble/assets/1589992/skimble-workout-trainer-exercise-leg-raises-04_full.jpg 413 https://www.youtube.com/watch?v=7Pjp2DRfHl4 1254 052ec7aa4496facbae3e3bbab6cd0e2fb98256f9 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 58863 Easy Bridge Raises
Start seated with bent knees. Place your hands shoulder width apart on the floor with fingers pointing away from your butt. Lift your butt off the ground while maintaining a slight bend in your elbows. Then, straighten your elbows and draw your glutes up until you come into a reverse tabletop position. Hold for a couple counts at the top before returning to the start. Repeat.
90 true 2.5 0 2258183 https://s3.amazonaws.com/prod.skimble/assets/2258183/skimble-workout-trainer-exercise-easy-bridge-raises-1_full.jpg 2258191 https://s3.amazonaws.com/prod.skimble/assets/2258191/skimble-workout-trainer-exercise-easy-bridge-raises-2_full.jpg 2258199 https://s3.amazonaws.com/prod.skimble/assets/2258199/skimble-workout-trainer-exercise-easy-bridge-raises-3_full.jpg 2258207 https://s3.amazonaws.com/prod.skimble/assets/2258207/skimble-workout-trainer-exercise-easy-bridge-raises-4_full.jpg 1482 3a5a00bc9ba390e7dbacf793ac53e71fff91e656 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 1592 Child's Pose with Side Reaches
From a Child's pose, walk your hands over to your right. Breathe deeply. Switch sides.
90 0 0 0 1 59861 https://s3.amazonaws.com/prod.skimble/assets/59861/skimble-workout-trainer-exercise-yoga-childs-pose-side-reaches-2_full.jpg 59845 https://s3.amazonaws.com/prod.skimble/assets/59845/skimble-workout-trainer-exercise-yoga-childs-pose-2_full.jpg Stretch your arms overhead with palms on the ground. 59853 https://s3.amazonaws.com/prod.skimble/assets/59853/skimble-workout-trainer-exercise-yoga-childs-pose-side-reaches-1_full.jpg 59845 https://s3.amazonaws.com/prod.skimble/assets/59845/skimble-workout-trainer-exercise-yoga-childs-pose-2_full.jpg Stretch your arms overhead with palms on the ground. 301 e0a34b23adc7966a625aae416aa118a1b323d80d 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.caftruefalsetruefemalefalse2026-07-21T00:03:20Z 2026-07-21T00:03:19Z Cardio Machine, Dumbbells, Exercise MatLegs2016-05-24T17:47:41Z115759235keqc9fb13d7zAnGela GeorgeTeodorohttps://s3assets.skimble.com/photos/24921778/12938074_10204865920962668_1988916495145163564_n_thumb.jpg_oh_9120eb79bc67ab301bf02d079a534b5e_oe_57de3619https://s3assets.skimble.com/photos/24921778/12938074_10204865920962668_1988916495145163564_n_full.jpg_oh_9120eb79bc67ab301bf02d079a534b5e_oe_57de3619falsetruetruetruefalsefalsetruetruefalsefalsefalsefalse37 1342194 17806559 Military Day 124 3 https://s3.amazonaws.com/prod.skimble/assets/519597/skimble-workout-trainer-exercise-jump-rope_img_9131-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/519597/skimble-workout-trainer-exercise-jump-rope_img_9131-1_full.jpg false 203e6b5a-7122-49e0-9105-9bf305418bdb 1 0 false true 0 1342194-military-day-124 false 1245 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.
60 true 2.5 0 true 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 68 Rest
Chill out and breathe!
15 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 1658 Suicides
Set up 4 cones an equal distance apart in a straight line. Put them farther apart to increase the intensity of this exercise. Get in a sprint-ready stance at the first cone. Sprint from cone 1 to cone 2 and quickly change direction to go back to cone 1. Then sprint to cone 3 and then back to cone 1. Lastly, sprint to cone 4 and back to cone 1.
50 true 2.5 0 true 20 17179869184 28360 https://s3.amazonaws.com/prod.skimble/assets/28360/skimble-workout-trainer-exercise-suicides-1_full.jpg Set up 4 cones an equal distance apart in a straight line. 28293 https://s3.amazonaws.com/prod.skimble/assets/28293/skimble-workout-trainer-exercise-suicides-2_full.jpg Put them farther apart to increase the intensity of this exercise. 28234 https://s3.amazonaws.com/prod.skimble/assets/28234/skimble-workout-trainer-exercise-suicides-3_full.jpg Get in a sprint-ready stance at the first cone. 28187 https://s3.amazonaws.com/prod.skimble/assets/28187/skimble-workout-trainer-exercise-suicides-4_full.jpg Next, increase the distance by sprinting from cone 1 to cone 2. 28150 https://s3.amazonaws.com/prod.skimble/assets/28150/skimble-workout-trainer-exercise-suicides-5_full.jpg Quickly change direction to go back to cone 1. 28017 https://s3.amazonaws.com/prod.skimble/assets/28017/skimble-workout-trainer-exercise-suicides-7_full.jpg Sprint from cone 1 to cone 3. 27961 https://s3.amazonaws.com/prod.skimble/assets/27961/skimble-workout-trainer-exercise-suicides-8_full.jpg Quickly change direction and then return back to cone 1. Touch each cone while transitioning. 27754 https://s3.amazonaws.com/prod.skimble/assets/27754/skimble-workout-trainer-exercise-suicides-11_full.jpg Lastly, sprint from cone 1 to cone 4. 27267 https://s3.amazonaws.com/prod.skimble/assets/27267/skimble-workout-trainer-exercise-suicides-13_full.jpg Quickly change direction and go back to cone 1. You should be running forward and transitioning laterally. 522 7b098e997cc2ff9fdfc706c1eddfe8ac0bb3ff1d 68 Rest
Chill out and breathe!
15 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 3 786 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.
50 true 2.5 0 true 20 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 68 Rest
Chill out and breathe!
15 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 3 266 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.
15 true 3 0 true 5 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!
15 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 1967 Backwards Jump Rope
Hold the jump rope with elbows at your side and handles pointing sideways away from your body. Jump with your feet together, twirling the rope backwards.
125 true 2.5 0 true 50 1024 519597 https://s3.amazonaws.com/prod.skimble/assets/519597/skimble-workout-trainer-exercise-jump-rope_img_9131-1_full.jpg 519602 https://s3.amazonaws.com/prod.skimble/assets/519602/skimble-workout-trainer-exercise-jump-rope_img_9132-2_full.jpg 1180 61bbd0383b11686bafe21f90171818a36677b1da 792 3fff21e11399a1128a1ba6ca8e05da309eb5c2f8 68 Rest
Chill out and breathe!
15 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 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.
75 true 5 true 1 true 15 32768 1586831 https://s3.amazonaws.com/prod.skimble/assets/1586831/skimble-workout-trainer-exercise-lunges-09_full.jpg 1586823 https://s3.amazonaws.com/prod.skimble/assets/1586823/skimble-workout-trainer-exercise-lunges-08_full.jpg 1586811 https://s3.amazonaws.com/prod.skimble/assets/1586811/skimble-workout-trainer-exercise-lunges-07_full.jpg 1586807 https://s3.amazonaws.com/prod.skimble/assets/1586807/skimble-workout-trainer-exercise-lunges-06_full.jpg 1586798 https://s3.amazonaws.com/prod.skimble/assets/1586798/skimble-workout-trainer-exercise-lunges-05_full.jpg 1586788 https://s3.amazonaws.com/prod.skimble/assets/1586788/skimble-workout-trainer-exercise-lunges-04_full.jpg 1586782 https://s3.amazonaws.com/prod.skimble/assets/1586782/skimble-workout-trainer-exercise-lunges-03_full.jpg 1586774 https://s3.amazonaws.com/prod.skimble/assets/1586774/skimble-workout-trainer-exercise-lunges-02_full.jpg 1586769 https://s3.amazonaws.com/prod.skimble/assets/1586769/skimble-workout-trainer-exercise-lunges-01_full.jpg 1273 6305278e6e60d8e5194b626e89d80cc4c9a589e8 68 Rest
Chill out and breathe!
15 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 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-07-19T15:50:49Z 2026-07-19T15:50:49Z Home Gym - Other, Jump RopeLower Body12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3621 1342054 13398509 Upper Body 1 2 https://s3.amazonaws.com/prod.skimble/assets/1588669/skimble-workout-trainer-exercise-dumbbell-overhead-press-04_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1588669/skimble-workout-trainer-exercise-dumbbell-overhead-press-04_full.jpg false 491addc6-5a57-4f19-955e-2be0a366a007 3 0 false true 0 1342054-upper-body-1 false 1530 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.
right 30 true 2.5 true 1 true 12 8 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66736 https://s3.amazonaws.com/prod.skimble/assets/66736/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0185-3_full.jpg 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66729 https://s3.amazonaws.com/prod.skimble/assets/66729/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0183-2_full.jpg 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.
left 30 true 2.5 true 1 true 12 8 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66736 https://s3.amazonaws.com/prod.skimble/assets/66736/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0185-3_full.jpg 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66729 https://s3.amazonaws.com/prod.skimble/assets/66729/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0183-2_full.jpg 689 Dumbbell Overhead Presses
Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
60 true 5 true 1 true 12 8 1588691 https://s3.amazonaws.com/prod.skimble/assets/1588691/skimble-workout-trainer-exercise-dumbbell-overhead-press-07_full.jpg 1588686 https://s3.amazonaws.com/prod.skimble/assets/1588686/skimble-workout-trainer-exercise-dumbbell-overhead-press-06_full.jpg 1588678 https://s3.amazonaws.com/prod.skimble/assets/1588678/skimble-workout-trainer-exercise-dumbbell-overhead-press-05_full.jpg 1588669 https://s3.amazonaws.com/prod.skimble/assets/1588669/skimble-workout-trainer-exercise-dumbbell-overhead-press-04_full.jpg 1588661 https://s3.amazonaws.com/prod.skimble/assets/1588661/skimble-workout-trainer-exercise-dumbbell-overhead-press-03_full.jpg 1588650 https://s3.amazonaws.com/prod.skimble/assets/1588650/skimble-workout-trainer-exercise-dumbbell-overhead-press-02_full.jpg 293 http://www.youtube.com/watch?v=9k-vp1zuk1k 1260 ebe736796be755d73e2d5e7beebab6a5dbda5231 799 Dumbbell Front Raises
Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.
25 true 2.5 true 1 true 10 8 3070 https://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 https://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 https://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 441 http://www.youtube.com/watch?v=S7T-Nmp-GMU 66 e7331b7aa118a924ae2934b67d0a64501e955f1f 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
25 true 2.5 true 1 true 10 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 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 3 492 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.
50 true 2.5 true 1 true 20 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 258 Hammer Curls
Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.
30 true 2.5 true 1 true 12 8 5127 https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg 5126 https://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 5125 https://s3.amazonaws.com/prod.skimble/assets/5125/skimble-workout-trainer-exercise-dumbbell-hammer-curls-3_full.jpg 5126 https://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 556 http://www.youtube.com/watch?v=9hTMvAHAyfg 121 8c088779c243989cf086fd058a7bdcfabf837e42 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.
right 30 true 3 true 1 true 10 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 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.
left 30 true 3 true 1 true 10 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 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!
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 3 957 Dumbbell Fly on Bench
Lie down on a bench with a dumbbell in each hand. Press the dumbbells in front of you with a slight bend in your elbows. Now, draw your arms back down in a wide arc by squeezing your chest and moving at the shoulder joint. Hold a moment before returning on an exhale. Keep going.
30 true 2.5 true 1 true 12 8 524288 1863604 https://s3.amazonaws.com/prod.skimble/assets/1863604/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-1_full.jpg 1863612 https://s3.amazonaws.com/prod.skimble/assets/1863612/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-2_full.jpg 1863620 https://s3.amazonaws.com/prod.skimble/assets/1863620/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-3_full.jpg 1863628 https://s3.amazonaws.com/prod.skimble/assets/1863628/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-4_full.jpg 1863644 https://s3.amazonaws.com/prod.skimble/assets/1863644/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-5_full.jpg 1863652 https://s3.amazonaws.com/prod.skimble/assets/1863652/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-6_full.jpg 291 http://www.youtube.com/watch?v=v_t_D94870M 1395 0d064e8cb9569f7bb12223b5f63a35a88ecfdb8e 564 Barbell Bench Press
Lay flat on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.
30 true 2.5 true 1 true 12 32 524288 68174 https://s3.amazonaws.com/prod.skimble/assets/68174/skimble-workout-trainer-exercise-barbell-bench-press_279a0735-1_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 68181 https://s3.amazonaws.com/prod.skimble/assets/68181/skimble-workout-trainer-exercise-barbell-bench-press_279a0737-3_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 1058 8d6e464e605d77620a2c510ca9219f41fc0e9b4b 958 Dumbbell Upright Rows
Hold onto your dumbbells in front of your upper thigh, palms facing your thighs. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.
30 true 2.5 true 1 true 12 8 5120 https://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 https://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 https://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 https://s3.amazonaws.com/prod.skimble/assets/5116/skimble-workout-trainer-exercise-dumbbell-upright-rows-3_full.jpg 295 http://www.youtube.com/watch?v=I7xQZPLBvdM 17 6bc99fe21a1a04244503d806e98be6dd68c04ff9 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 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-07-17T16:53:26Z 2026-07-17T16:53:18Z Dumbbells, Bench, BarbellShoulders, Upper Body2015-02-11T22:18:04Z113398509uyyvx00kk47fLaurenRhttps://s3assets.skimble.com/photos/29053056/image_thumb.jpghttps://s3assets.skimble.com/photos/29053056/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse965 1342038 17806559 Military Day 123 3 https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg false 47aeb9ce-e93d-4251-9f6d-be19ff02d567 1 0 false true 0 1342038-military-day-123 false 1015 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.
60 true 2.5 0 true 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 68 Rest
Chill out and breathe!
15 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 5 256 Dumbbell Bent Over Rows
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.
50 true 2.5 true 1 true 20 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 68 Rest
Chill out and breathe!
15 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 2039 Kettlebell Upright Rows
Stand with your feet hip width apart holding a kettlebell at the handle with both hands. Leading with the elbows, raise the kettlebell along the line of your body until the hands are just under the chin. Lower in a controlled manner until the you return to starting position. Repeat.
60 true 2.5 true 1 true true 16 51966 https://s3.amazonaws.com/prod.skimble/assets/51966/skimble-workout-trainer-exercise-kettlebell-upright-row-1_full.jpg 51958 https://s3.amazonaws.com/prod.skimble/assets/51958/skimble-workout-trainer-exercise-kettlebell-upright-row-2_full.jpg 51950 https://s3.amazonaws.com/prod.skimble/assets/51950/skimble-workout-trainer-exercise-kettlebell-upright-row-3_full.jpg 51942 https://s3.amazonaws.com/prod.skimble/assets/51942/skimble-workout-trainer-exercise-kettlebell-upright-row-4_full.jpg 846 6a8cdc09a303a11c07ca2bc53e7c9d9a335d5b18 68 Rest
Chill out and breathe!
15 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 3 608 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.
15 true 3 true 1 true 5 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 1 1731 Bike
Start with your feet in the pedals and your hands on the handle bars. As you pedal, keep your back straight and body still. Make sure your shoulders stay neutral throughout and enjoy the ride!
120 0 true true 2 true 1 2199023255552 11409 https://s3.amazonaws.com/prod.skimble/assets/11409/skimble-workout-trainer-micah-bike-3_full.jpg 68 Rest
Chill out and breathe!
15 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 8 44410 Assault Bike
Begin with your feet in the pedals and your hands on the handles. Move your legs and arms in unison with a good, upright posture. The harder you go, the more wind resistance you create.
20 true 2.5 true true 1 true 2 64 1863708 https://s3.amazonaws.com/prod.skimble/assets/1863708/skimble-workout-trainer-exercise-assault-bike-1_full.jpg 1863716 https://s3.amazonaws.com/prod.skimble/assets/1863716/skimble-workout-trainer-exercise-assault-bike-2_full.jpg 1863724 https://s3.amazonaws.com/prod.skimble/assets/1863724/skimble-workout-trainer-exercise-assault-bike-4_full.jpg 1863732 https://s3.amazonaws.com/prod.skimble/assets/1863732/skimble-workout-trainer-exercise-assault-bike-1_full.jpg 1394 417d2a128476f3fdd74456baca7e67926697747c 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 1731 Bike
Start with your feet in the pedals and your hands on the handle bars. As you pedal, keep your back straight and body still. Make sure your shoulders stay neutral throughout and enjoy the ride!
120 0 true true 2 true 1 2199023255552 11409 https://s3.amazonaws.com/prod.skimble/assets/11409/skimble-workout-trainer-micah-bike-3_full.jpg 2026-07-17T10:08:51Z 2026-07-17T10:08:51Z Dumbbells, Kettlebells, Bicycle, Strength MachineFull Body12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3621 1342024 13398509 Abs 2 1 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg false 2f89900c-fcd7-48d8-869c-4e10a3a1b6da 5 0 false true 0 1342024-abs-2 false 390 3 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
50 true 2.5 true 1 true 20 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 114634 Marching Bridge
50 true 2.5 0 true 20 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 2026-07-16T19:23:24Z 2026-07-16T19:17:19Z DumbbellsFull Body2015-02-11T22:18:04Z113398509uyyvx00kk47fLaurenRhttps://s3assets.skimble.com/photos/29053056/image_thumb.jpghttps://s3assets.skimble.com/photos/29053056/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse965 1342020 4669319 Arms and Delt 3 https://s3.amazonaws.com/prod.skimble/assets/2217900/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2217900/image_full.jpg false 11828B26-2E12-4001-A870-459DD78F47FA 1 0 false true 0 1342020-arms-and-delt false 1876 3 83391 Spider Curl
Lay with chest on Incline bench as pictured. Take two Dumbbells and have them hanging down like first picture. Without pushing elbows back curl Dumbbells up to chin while keeping head down and back flat. Elbow should point towards to the ground.
20 true 2.5 true 1 true 8 0 8 524288 2896922 2 https://s3.amazonaws.com/prod.skimble/assets/2896922/image_full.jpg 2896931 2 https://s3.amazonaws.com/prod.skimble/assets/2896931/image_full.jpg 2896940 2 https://s3.amazonaws.com/prod.skimble/assets/2896940/image_full.jpg 2896949 2 https://s3.amazonaws.com/prod.skimble/assets/2896949/image_full.jpg 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 3 34529 Incline Bicep Curl
Works long head of biceps
30 true 2.5 true 1 true 12 0 8 2968141 2 https://s3.amazonaws.com/prod.skimble/assets/2968141/image_full.jpg 2968150 2 https://s3.amazonaws.com/prod.skimble/assets/2968150/image_full.jpg 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 3 63167 Egyptian Lateral Raise
Lean away as you raise the arm to a horizontal position as pictured.
30 true 2.5 true 1 true 12 0 64 2217900 2 https://s3.amazonaws.com/prod.skimble/assets/2217900/image_full.jpg 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 3 102182 Seated 180⁰ Rear Delt Fly
25 true 2.5 true 1 true 10 0 64 2877835 2 https://s3.amazonaws.com/prod.skimble/assets/2877835/image_full.jpg 2877844 2 https://s3.amazonaws.com/prod.skimble/assets/2877844/image_full.jpg 102182 Seated 180⁰ Rear Delt Fly
25 true 2.5 true 1 true 10 0 64 2877835 2 https://s3.amazonaws.com/prod.skimble/assets/2877835/image_full.jpg 2877844 2 https://s3.amazonaws.com/prod.skimble/assets/2877844/image_full.jpg 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 3 258 Hammer Curls
Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.
30 true 2.5 true 1 true 12 0 8 5127 https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg 5126 https://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 5125 https://s3.amazonaws.com/prod.skimble/assets/5125/skimble-workout-trainer-exercise-dumbbell-hammer-curls-3_full.jpg 5126 https://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 556 http://www.youtube.com/watch?v=9hTMvAHAyfg 121 8c088779c243989cf086fd058a7bdcfabf837e42 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 2 63225 21's Biceps
53 true 2.5 true 1 true 21 0 32 2219046 2 https://s3.amazonaws.com/prod.skimble/assets/2219046/image_full.jpg 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 3 34525 Cable Tricep Pushdown
Get that tricep pump!
30 true 2.5 true 1 true 12 0 2147483648 1528041 2 https://s3.amazonaws.com/prod.skimble/assets/1528041/image_full.jpg 1528049 2 https://s3.amazonaws.com/prod.skimble/assets/1528049/image_full.jpg 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 2026-07-16T18:01:49Z 2026-07-16T17:37:53Z Dumbbells, Bench, Strength Machine, Barbell, Cable Pulley MachineArms, Shoulders2012-07-16T17:17:57Z4669319blz8opgdg02fMartelBerryhttps://s3assets.skimble.com/photos/34522307/image_thumb.jpghttps://s3assets.skimble.com/photos/34522307/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse927 1342012 17806559 Military Day 123 3 https://s3.amazonaws.com/prod.skimble/assets/6660/skimble-workout-trainer-exercise-kickboxing-right-jab-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/6660/skimble-workout-trainer-exercise-kickboxing-right-jab-1_full.jpg false 80da3b99-731e-4b6c-9c1d-76659e3dec78 1 0 false true 0 1342012-military-day-123 false 930 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.
60 true 2.5 0 true 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 68 Rest
Chill out and breathe!
15 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 5 266 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.
15 true 3 0 true 5 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!
15 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 1079 Chair Tricep Dips
Begin sitting in a sturdy chair. Hold onto the front of the chair as you scoot your hips and feet out. While keeping your back close to the chair, slowly bend at the elbows and try to go down to 90 degrees. Return and repeat.
150 true 3 0 true 50 262144 155338 https://s3.amazonaws.com/prod.skimble/assets/155338/skimble-workout-trainer-exercise-chair-tricep-dips_279a0269-1_full.jpg 155339 https://s3.amazonaws.com/prod.skimble/assets/155339/skimble-workout-trainer-exercise-chair-tricep-dips_279a0270-2_full.jpg 155340 https://s3.amazonaws.com/prod.skimble/assets/155340/skimble-workout-trainer-exercise-chair-tricep-dips_279a0271-3_full.jpg 155339 https://s3.amazonaws.com/prod.skimble/assets/155339/skimble-workout-trainer-exercise-chair-tricep-dips_279a0270-2_full.jpg 1157 23eff66fc4a02fca3bc357d1c6de87404d497cb3 68 Rest
Chill out and breathe!
15 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 74993 Chair Push-Ups
Stand in front of a sturdy chair and place your hands on the edge of the seat. Step back into a plank position keeping your shoulders directly above your wrists. Bend your elbows, lower your entire body down as far as you can and press back up.
250 true 2.5 true 1 true 100 262144 2507607 https://s3.amazonaws.com/prod.skimble/assets/2507607/skimble-workout-trainer-exercise-chair-push-ups-01_full.jpg 2507602 https://s3.amazonaws.com/prod.skimble/assets/2507602/skimble-workout-trainer-exercise-chair-push-ups-04_full.jpg 2507608 https://s3.amazonaws.com/prod.skimble/assets/2507608/skimble-workout-trainer-exercise-chair-push-ups-09_full.jpg 2507605 https://s3.amazonaws.com/prod.skimble/assets/2507605/skimble-workout-trainer-exercise-chair-push-ups-06_full.jpg 2507604 https://s3.amazonaws.com/prod.skimble/assets/2507604/skimble-workout-trainer-exercise-chair-push-ups-07_full.jpg 2507606 https://s3.amazonaws.com/prod.skimble/assets/2507606/skimble-workout-trainer-exercise-chair-push-ups-05_full.jpg 2507615 https://s3.amazonaws.com/prod.skimble/assets/2507615/skimble-workout-trainer-exercise-chair-push-ups-03_full.jpg 1547 d65ec1a0c0e5c1b8babec2d528aa98dd2a1c1722 68 Rest
Chill out and breathe!
15 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 1269 Jabs
Start in a staggered stance with one leg slightly forward and both fists protecting your face. Extend your arm out in a cross motion, allowing your shoulder to follow through. Retract straight back and repeat.
40 true 2 0 true 32768 6660 https://s3.amazonaws.com/prod.skimble/assets/6660/skimble-workout-trainer-exercise-kickboxing-right-jab-1_full.jpg 6655 https://s3.amazonaws.com/prod.skimble/assets/6655/skimble-workout-trainer-exercise-kickboxing-right-jab-2_full.jpg 68 Rest
Chill out and breathe!
15 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 2026-07-16T08:36:25Z 2026-07-16T08:36:25Z ChairShoulders, Arms12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3621 1341995 15591686 7 For The Barre 2 https://s3.amazonaws.com/prod.skimble/assets/39489/skimble-workout-trainer-exercise-bar-method-standing-seat-work-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/39489/skimble-workout-trainer-exercise-bar-method-standing-seat-work-1_full.jpg false DBAB23D9-38C0-4A71-A59B-46E221AC8C3F 4 0 false true 0 1341995-7-for-the-barre false 420 1 2004 3 Point Touches
Lift one foot just off the floor and tap the floor out in front with your toes and return back to center. Then, tap your toe out laterally. Finally, tap your toe straight back. Repeat, alternating lead legs.
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Stand upright behind a chair, holding the back with both hands. Without much movement through your body lift one leg to the side. Lower and repeat, alternating sides.
30 true 2 0 0 262144 5722 https://s3.amazonaws.com/prod.skimble/assets/5722/skimble-workout-trainer-exercise-lateral-leg-lifts-1_full.jpg Stand upright behind a chair, holding the back with both hands. 5724 https://s3.amazonaws.com/prod.skimble/assets/5724/skimble-workout-trainer-exercise-lateral-leg-lifts-2_full.jpg Without much movement through your body, lift one leg to the side. 5723 https://s3.amazonaws.com/prod.skimble/assets/5723/skimble-workout-trainer-exercise-lateral-leg-lifts-3_full.jpg Lower and repeat, alternating sides. 152 1cfa3af8777833b87cefe3918df0792b57d214cb 114621 Barre Plank
Plank onto the barre, draw legs in alternatively then alternatively to the sides up the legs
30 true 2.5 true true 1 true 2 524288 82795 Pilates Toe Taps
Keep ankle weights on, place legs at 90 degrees and slowly lower the toes to the floor one at a time maintaining full core control
30 true 2.5 0 true 3 17179869184 84001 Position Work
Work through positions 1,2,3,4,5 as a warm up
60 true 2.5 0 true 2 32768 112280 Barre Based Sumo
30 true 2.5 true true 1 true 2 1 256 3153775 2 https://s3.amazonaws.com/prod.skimble/assets/3153775/image_full.jpg 1995 Standing Seat Work
Stand with your feet together and hold on the back of a chair for balance. Bent your knees such that they form a small diamond shape. Tuck your hips and squeeze your seat as you lift one leg behind and up. Pulse the lifted leg up and down. Switch sides after several reps.
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30 true 2.5 true true 1 true 2 1 256 3153775 2 https://s3.amazonaws.com/prod.skimble/assets/3153775/image_full.jpg 1995 Standing Seat Work
Stand with your feet together and hold on the back of a chair for balance. Bent your knees such that they form a small diamond shape. Tuck your hips and squeeze your seat as you lift one leg behind and up. Pulse the lifted leg up and down. Switch sides after several reps.
30 true 2.5 0 0 262144 39489 https://s3.amazonaws.com/prod.skimble/assets/39489/skimble-workout-trainer-exercise-bar-method-standing-seat-work-1_full.jpg 39492 https://s3.amazonaws.com/prod.skimble/assets/39492/skimble-workout-trainer-exercise-bar-method-standing-seat-work-2_full.jpg 39497 https://s3.amazonaws.com/prod.skimble/assets/39497/skimble-workout-trainer-exercise-bar-method-standing-seat-work-3_full.jpg 39502 https://s3.amazonaws.com/prod.skimble/assets/39502/skimble-workout-trainer-exercise-bar-method-standing-seat-work-4_full.jpg 39509 https://s3.amazonaws.com/prod.skimble/assets/39509/skimble-workout-trainer-exercise-bar-method-standing-seat-work-5_full.jpg 39521 https://s3.amazonaws.com/prod.skimble/assets/39521/skimble-workout-trainer-exercise-bar-method-standing-seat-work-6_full.jpg 39531 https://s3.amazonaws.com/prod.skimble/assets/39531/skimble-workout-trainer-exercise-bar-method-standing-seat-work-7_full.jpg 39540 https://s3.amazonaws.com/prod.skimble/assets/39540/skimble-workout-trainer-exercise-bar-method-standing-seat-work-8_full.jpg 39548 https://s3.amazonaws.com/prod.skimble/assets/39548/skimble-workout-trainer-exercise-bar-method-standing-seat-work-9_full.jpg 39555 https://s3.amazonaws.com/prod.skimble/assets/39555/skimble-workout-trainer-exercise-bar-method-standing-seat-work-10_full.jpg 39563 https://s3.amazonaws.com/prod.skimble/assets/39563/skimble-workout-trainer-exercise-bar-method-standing-seat-work-11_full.jpg 39569 https://s3.amazonaws.com/prod.skimble/assets/39569/skimble-workout-trainer-exercise-bar-method-standing-seat-work-12_full.jpg 588 7eb709c9689a7fa81a8fba0580b1a1d239390987 114622 Standing Butterfly At The Barre
30 true 2.5 true true 1 true 2 524288 111171 Knee Raises For Horse Riding
Using side saddle angling of feet and raising knee to hip height hold at the top for the count of three
30 true 2.5 0 0 32768 114622 Standing Butterfly At The Barre
30 true 2.5 true true 1 true 2 524288 2146 Hip Flexor & Extension
Stand tall with your feet hip-width apart. Lift one knee until your thigh is parallel with the floor. Flex and extend your leg. Hold a moment then lower your foot back to the ground. Repeat, alternating legs.
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