1909 endurance Endurance 耐久力 耐久力 ワークアウト https://www.skimble.com/images/workouts/categories/endurance_40x40.png https://www.skimble.com/images/workouts/categories/endurance_100x100.png https://www.skimble.com/images/workouts/categories/endurance_200x200.png https://www.skimble.com/images/workouts/categories/v2/endurance_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/endurance_640x640.jpg false true 1275957 17294 2 For this one, we're focusing on the lower body with a superset format strength workout. Move slowly and in control through each exercise to push our endurance to new levels! We've got a total of eight different supersets each with two different exercises that we'll hit twice each, giving our legs a serious test and building those lean, defined legs we're after! - Silas Hesterberg - Future Proof https://s3.amazonaws.com/prod.skimble/assets/3025769/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3025769/maxresdefault_full.jpg false f4e611f0-c3a9-11ef-8f1e-42010a800027 13 2 false true 442 1275957-lower-body-strength-endurance false 2444 1

2444 3025769 7 https://s3.amazonaws.com/prod.skimble/assets/3025769/maxresdefault_full.jpg 2026-05-31T01:00:10Z 2024-12-26T16:53:39Z DumbbellsLower Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3025770/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1299444 17911362 2 30 minute Fat Burning Indoor Cycling Workout Alps South Tyrol Lake Tour - Indoor Cycling Videos https://s3.amazonaws.com/prod.skimble/assets/3124690/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3124690/maxresdefault_full.jpg false 9f5d096c-5799-11f0-8093-42010a80002a 2 0 false true 0 1299444-indoor-cycling-workout-alps-tour false 1860 1

1860 3124690 7 https://s3.amazonaws.com/prod.skimble/assets/3124690/maxresdefault_full.jpg 2026-01-22T19:21:50Z 2025-07-02T23:09:36Z Cardio MachineCardio, Lower Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3124691/maxresdefault_thumb.jpg2018-09-03T16:41:12Z17911362iajld8hljbgsJessicaDipaolahttps://s3assets.skimble.com/photos/34533703/image_thumb.jpghttps://s3assets.skimble.com/photos/34533703/image_full.jpgfalsefalsefalsetruefalsefalsefalsefalsefalsefalsetruefalse183 1332066 17294 1 This quick bodyweight leg workout works perfectly on its own or as a powerful add-on to an upper body session. Get ready to feel your heart rate rise, so keep water close. Most of all, have fun and move strong! https://s3.amazonaws.com/prod.skimble/assets/3188107/skimble-workout-trainer-app-wow-workout-quad_glute_endurance_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3188107/skimble-workout-trainer-app-wow-workout-quad_glute_endurance_full.jpg false d5d9c7c6-dc3e-11f0-b2f9-42010a80001e 172 13 false true 81 1332066-quad-glute-endurance false 535 1 28

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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Stand tall with your feet hip-width apart. Quickly bounce up and down on the balls of your feet. Don't let your heels touch the ground.

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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.

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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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Begin in a wide leg, sumo stance with your feet positioned wider than shoulder-width. Bend at the knees and squat down to 90 degrees. Hold the squat!

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Step forward into a lunge with both knees to 90 degree angles. Step your feet together by bringing your back foot to your front foot. Keep your body upright while alternating legs.

40 true 3.5 true true 1 true 2 32768 1786449 https://s3.amazonaws.com/prod.skimble/assets/1786449/skimble-workout-trainer-exercise-walking-lunges-1_full.jpg Start standing with your arms by your side. 1786456 https://s3.amazonaws.com/prod.skimble/assets/1786456/skimble-workout-trainer-exercise-walking-lunges-2_full.jpg Step forward into a lunge with both knees bent at 90 degree angles. 1786465 https://s3.amazonaws.com/prod.skimble/assets/1786465/skimble-workout-trainer-exercise-walking-lunges-3_full.jpg Step your feet together, back to a standing position. Keep your body upright while alternating legs. 1786467 https://s3.amazonaws.com/prod.skimble/assets/1786467/skimble-workout-trainer-exercise-walking-lunges-4_full.jpg Try to bend down and lower to the ground as close as you can. It's important to bend at the back knee, to help you activate your hips and hamstrings in your back leg. 1786476 https://s3.amazonaws.com/prod.skimble/assets/1786476/skimble-workout-trainer-exercise-walking-lunges-5_full.jpg Keep your gaze lifted, chest tall and shoulders back as you continue to alternate sides. 474 7274fe74c8a8bc826c3366942952ae6ab4426c37 2141

Stand tall with your feet hip width apart. Step one foot back and bend at the knees to go into a reverse lunge. Keep your gaze forward to maintain your balance. Press back up and repeat on the other leg.

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Start standing. Squat down and place your hands on the floor in front of your feet. Place one foot far behind you as if you were stepping into a deep lunge then place the other foot right beside it so that you've created a high plank position. Now reverse that by stepping one foot in towards your hand(s) right where it was when you started. Follow with the other foot, stand up and then repeat the whole sequence.

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Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.

30 true 2.5 true 1 32768 2152737 https://s3.amazonaws.com/prod.skimble/assets/2152737/skimble-workout-trainer-exercise-bird-dog-1_full.jpg Start on your hands and knees with a neutral spine and your abs pulled in. 2152739 https://s3.amazonaws.com/prod.skimble/assets/2152739/skimble-workout-trainer-exercise-bird-dog-2_full.jpg Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. 2152745 https://s3.amazonaws.com/prod.skimble/assets/2152745/skimble-workout-trainer-exercise-bird-dog-3_full.jpg Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees. 2152753 https://s3.amazonaws.com/prod.skimble/assets/2152753/skimble-workout-trainer-exercise-bird-dog-4_full.jpg Then, continue alternating sides. Feeling flexible? Try to extend your raised leg a little higher each time. 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 838

Alternate between right and left leg lifts while holding in a full or elbow plank. Squeeze your glutes as you lift each leg.

40 true 5 true 2 32768 5079 https://s3.amazonaws.com/prod.skimble/assets/5079/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-1_full.jpg 5078 https://s3.amazonaws.com/prod.skimble/assets/5078/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-2_full.jpg 5079 https://s3.amazonaws.com/prod.skimble/assets/5079/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-1_full.jpg 5077 https://s3.amazonaws.com/prod.skimble/assets/5077/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-3_full.jpg 470 http://www.youtube.com/watch?v=r8yFgPbHIF0 104 c095a4334f8afb87ffba549bbc68e8679fd8bcf3 1 1020

Begin standing with flexed hips and knees, and your arms out in front of your chest. Bring your arms out to the side by moving your shoulder joint only. Return to starting position.

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Start standing with your feet hip-width apart. Rock back and forth from your toes to your heels.

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Stand with good posture with your hands on your hips. Step out to the right and perform a lunge. Keep your knee tracking over your toes, push off the right leg and return to standing. Repeat.

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Stand tall with your hands on your hips. Step out to the left and perform a lunge. Keep your knee tracking over your toes, push off the left leg and return to standing. Repeat.

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Stand with your feet wider than shoulder-width and your toes out. Bend your knees into a squat and hold your arms out to the side. While staying in the squat, lift your heels off of the floor onto your tip toes. Freeze on your tip toes, then bring your heels back down and repeat.

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2714 3188583 7 https://s3.amazonaws.com/prod.skimble/assets/3188583/sddefault_full.jpg 2026-01-22T19:20:55Z 2026-01-22T19:19:52Z Cardio MachineCardio, Legshttps://s3.amazonaws.com/prod.skimble/assets/3188584/sddefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1334141 17294 3 Get ready to challenge your upper body and core with this high-energy endurance workout! Your goal is to complete 100 push-ups and 100 crunches or sit-ups (your choice). Every rep should be strong, controlled, and precise. Keep the pace high by aiming for one rep per second, pushing your strength, stamina, and mental grit. Use an exercise mat for comfort and stability, especially during core work. https://s3.amazonaws.com/prod.skimble/assets/3201469/skimble-workout-trainer-app-power_abs_arms_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3201469/skimble-workout-trainer-app-power_abs_arms_full.jpg false 9b403b5a-f8a8-11f0-89bd-42010a80002a 75 5 false true 103 1334141-power-abs-arms false 300 5

Perform crunches at a swift and steady beat with proper form.

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Chill out and breathe!

10 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

Do push-ups in a quick and fluid motion! Remember, go down to 90 degrees!

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Chill out and breathe!

10 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.caftruetruefalsefemaletrue2kimKimhttps://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.caftruefalsetruefemalefalse2026-05-31T01:00:08Z 2026-01-26T21:04:27Z No EquipmentCore, Arms12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1334331 17294 2 This all-standing, all-levels workout may be just four minutes long, but do not let that fool you. It is designed to elevate your heart rate and boost your metabolism. Give each exercise your best effort for the full time. If you need to pause, that is perfectly fine. Take a quick breath, then jump right back in and keep moving to build your endurance quickly! https://s3.amazonaws.com/prod.skimble/assets/3201460/skimble-workout-trainer-app-all-standing_enduro_builder_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3201460/skimble-workout-trainer-app-all-standing_enduro_builder_full.jpg false 9e3c11fc-fade-11f0-93d7-42010a800027 54 3 false true 122 1334331-all-standing-enduro-builder false 260 1 1023

Skip in place whiling making sure legs and arms are moving in opposition. Try to start and stop in the same place without moving across the floor. Hop high!

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Stand tall and hold your arms straight in front of you, palms down. Draw your right knee all the way up to your right elbow, then bring it back down. Repeat on the left side, bringing your left knee to touch your left elbow. Keep going, at a steady pace, alternating sides.

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Stand with your feet slightly wider than hip width and your arms directly in front of you. While keeping your chest lifted, bring your right knee to your left elbow. Lower your knee to the ground and alternate sides.

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Stand with your left foot back and both fists in front of your face, one fist above the other. Circle both fists around each other in a rapid motion.

20 true 2.5 true 3 32768 6296 https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_full.jpg Stand with your left foot back and both fists in front of your face, one fist above the other. 6293 https://s3.amazonaws.com/prod.skimble/assets/6293/skimble-workout-trainer-exercise-kickboxing-rapid-punches-2_full.jpg Circle both fists around each other in a rapid motion. 6290 https://s3.amazonaws.com/prod.skimble/assets/6290/skimble-workout-trainer-exercise-kickboxing-rapid-punches-3_full.jpg Develop a rhythm for your punches. 6289 https://s3.amazonaws.com/prod.skimble/assets/6289/skimble-workout-trainer-exercise-kickboxing-rapid-punches-4_full.jpg Remember to keep your core tight. Switch your feet up to focus more on the other arm. 224 e9f39e36b169c200c61cb6d74393833acc98af9a 1801

Stand in a staggered position with both fists guarding your face. Punch with your front fist while blocking your face with the other hand. Punch with your other fist while rotating your hip forward. Repeat the move.

30 true 2.5 true 4 32768 20101 https://s3.amazonaws.com/prod.skimble/assets/20101/skimble-workout-trainer-exercise-straight-punches-4_full.jpg Stand in a staggered position with both fists guarding your face. 20085 https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_full.jpg Punch with your front fist while blocking your face with the other hand. 20084 https://s3.amazonaws.com/prod.skimble/assets/20084/skimble-workout-trainer-exercise-straight-punches-7_full.jpg Punch with your other fist while rotating your hip forward. Repeat the move. 430 cf6b1b194404f3dcec731bf75c77cd611fc75d57 241

Interlace fingers in front of you. Inhale arms up, exhale arms down. The pumping motion stimulates energy flow from the spinal column to other parts of the body.

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Start in Downward Facing Dog. Step right foot forward between hands, bending right knee 90 degrees with toes facing forward. Keep left leg straight and lift upper body. Raise arms overhead next to ears, hold for 3 breaths. Straighten right leg while lowering arms, keep palms in and left heel lifted. Repeat.

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From downward dog, step left foot forward between hands, bending left knee 90 degrees with toes facing forward; keep right leg straight and lift upper body. Raise arms overhead next to ears; hold for 3 breaths. Straighten left leg while lowering arms; keep palms in and right heel lifted. Repeat.

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Stand with good posture with your hands on your hips. Step out to the right and perform a lunge. Keep your knee tracking over your toes, push off the right leg and return to standing. Repeat.

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Stand tall with your hands on your hips. Step out to the left and perform a lunge. Keep your knee tracking over your toes, push off the left leg and return to standing. Repeat.

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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.

45 true 5 true 2 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 1037

Start in a push-up position. Lift up one hand to touch your opposite shoulder and return to the start position. Alternate arms.

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Get into a plank position with your arms straight and hands placed directly underneath your shoulders. Lower your torso until your elbows form a 90 degree angle while maintaining your plank position and a neutral neck. Straighten your elbows to return to full plank position. Shift your weight over to one side and rotate your body to raise your arm. Lower your arm and return to plank. Repeat on the other side before returning to neutral.

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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 a push-up position and then walk your feet forward until your hips reach a 90 degree pike position. Perform push-ups by lowering your body down while maintaining straight legs.

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Stand with your feet slightly apart, bend forward from your hips and extend your hands down to the ground. Walk your hands out until you are slightly higher than push up position. Keeping your legs fairly straight, walk your feet up to meet your hands. Keep walking your hands and feet forward, repeating the movement.

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Lie face down on a mat and place your arms above your head. Squeeze your glutes and thighs and lift both your upper and lower limbs off of the floor. Keep your shoulders away from your ears.

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Start on your belly. Draw your chest a few inches off of the floor. Lift your arms off of the floor, creating a Y with your arms. Move your arms directly into the T position, actively squeezing your shoulder blades together. Now move your arms into the A position by bringing them by your side. Return and repeat.

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Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1452

Bend down with your hands flat beside a wall and shoulder-width apart. Straighten your arms and shift your shoulders over your wrists. Kick your feet up on the wall, extending your body straight up and pulling your belly in.

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Chill out and breathe!

15 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 1 930

Lie on your side and stack ankles and knees on top of each other. Shift your body weight over to right side and prop yourself up with your hand. Rest at your waist or reach up to the ceiling.

30 true 2 32768 1590192 https://s3.amazonaws.com/prod.skimble/assets/1590192/skimble-workout-trainer-exercise-right-side-plank-01_full.jpg 1590198 https://s3.amazonaws.com/prod.skimble/assets/1590198/skimble-workout-trainer-exercise-right-side-plank-02_full.jpg 1590207 https://s3.amazonaws.com/prod.skimble/assets/1590207/skimble-workout-trainer-exercise-right-side-plank-03_full.jpg 1590198 https://s3.amazonaws.com/prod.skimble/assets/1590198/skimble-workout-trainer-exercise-right-side-plank-02_full.jpg 1256 371cf5215fd4d0f91f17bcf379a1f2019023561c 794

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.

30 true 60 32768 52614 https://s3.amazonaws.com/prod.skimble/assets/52614/skimble-workout-trainer-exercise-full-plank-hold_full.jpg Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position. 693 b72e3844e98c0a88acbca47ae8652b49b7d64346 931

Lie on your left side and stack ankles and knees on top of each other. Shift your body weight over and prop yourself up with your hand. Rest right hand at your waist or reach up to the ceiling.

30 true 2 32768 1590216 https://s3.amazonaws.com/prod.skimble/assets/1590216/skimble-workout-trainer-exercise-left-side-plank-01_full.jpg 1590232 https://s3.amazonaws.com/prod.skimble/assets/1590232/skimble-workout-trainer-exercise-left-side-plank-02_full.jpg 1590224 https://s3.amazonaws.com/prod.skimble/assets/1590224/skimble-workout-trainer-exercise-left-side-plank-03_full.jpg 1265 8b1b80b4ffbdd47ae8b8757075d1d2963aa8bf60 118 5fcedb37c0bf6baaa45b02f410cbf5e3f4ed35fe

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.

30 52614 https://s3.amazonaws.com/prod.skimble/assets/52614/skimble-workout-trainer-exercise-full-plank-hold_full.jpg Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position. 693 b72e3844e98c0a88acbca47ae8652b49b7d64346 1165

Place your elbows and feet shoulder width apart on the floor, with your legs and body straight in plank position. Rotate your hips, shoulders, and feet while raising your right arm so that you shift onto your left elbow. As you rotate, straighten your right arm up towards the ceiling. Rotate your body and arm back into the starting plank position. Repeat the rotating motion on the right side.

30 true 5 true 2 32768 66575 https://s3.amazonaws.com/prod.skimble/assets/66575/skimble-workout-trainer-exercise-square-rotating-elbow-plank-1_full.jpg 66571 https://s3.amazonaws.com/prod.skimble/assets/66571/skimble-workout-trainer-exercise-square-rotating-elbow-plank-2_full.jpg 66567 https://s3.amazonaws.com/prod.skimble/assets/66567/skimble-workout-trainer-exercise-square-rotating-elbow-plank-3_full.jpg 66565 https://s3.amazonaws.com/prod.skimble/assets/66565/skimble-workout-trainer-exercise-square-rotating-elbow-plank-4_full.jpg 66563 https://s3.amazonaws.com/prod.skimble/assets/66563/skimble-workout-trainer-exercise-square-rotating-elbow-plank-5_full.jpg 66562 https://s3.amazonaws.com/prod.skimble/assets/66562/skimble-workout-trainer-exercise-square-rotating-elbow-plank-6_full.jpg 66567 https://s3.amazonaws.com/prod.skimble/assets/66567/skimble-workout-trainer-exercise-square-rotating-elbow-plank-3_full.jpg 66561 https://s3.amazonaws.com/prod.skimble/assets/66561/skimble-workout-trainer-exercise-square-rotating-elbow-plank-7_full.jpg 526 http://www.youtube.com/watch?v=uPgaVZP-FrI 325 1020f816f9f4f36298a13ae74103f6ae1b18900a 1736

Take a break. Get ready for the next exercise!

10 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1 875

Stand with feet hip-width apart with arms raised at your sides. Draw small backward circles with your arms.

60 true 2 true 32768 52225 https://s3.amazonaws.com/prod.skimble/assets/52225/skimble-workout-trainer-exercise-small-reverse-arm-circles-1_full.jpg 52221 https://s3.amazonaws.com/prod.skimble/assets/52221/skimble-workout-trainer-exercise-small-reverse-arm-circles-2_full.jpg 52211 https://s3.amazonaws.com/prod.skimble/assets/52211/skimble-workout-trainer-exercise-small-reverse-arm-circles-3_full.jpg 52204 https://s3.amazonaws.com/prod.skimble/assets/52204/skimble-workout-trainer-exercise-small-reverse-arm-circles-4_full.jpg 52199 https://s3.amazonaws.com/prod.skimble/assets/52199/skimble-workout-trainer-exercise-small-reverse-arm-circles-5_full.jpg 52193 https://s3.amazonaws.com/prod.skimble/assets/52193/skimble-workout-trainer-exercise-small-reverse-arm-circles-6_full.jpg 52185 https://s3.amazonaws.com/prod.skimble/assets/52185/skimble-workout-trainer-exercise-small-reverse-arm-circles-7_full.jpg 52178 https://s3.amazonaws.com/prod.skimble/assets/52178/skimble-workout-trainer-exercise-small-reverse-arm-circles-8_full.jpg 52174 https://s3.amazonaws.com/prod.skimble/assets/52174/skimble-workout-trainer-exercise-small-reverse-arm-circles-9_full.jpg 350 http://www.youtube.com/watch?v=yXKo6iADPiU 889 bab0acb8bfdd43f802587e3bc27b4898fd2a59bb 876

Stand with feet hip-width apart with arms raised at your sides. Draw small forward circles with your arms.

60 true 2 true 32768 3187 https://s3.amazonaws.com/prod.skimble/assets/3187/skimble-workout-trainer-exercise-small-arm-circles-4_full.jpg 3189 https://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3189 https://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3191 https://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_full.jpg 862 5075bcbcc95f66cdd9a82f73892fce5a0440ed29 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.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-06-14T01:00:07Z 2026-01-25T23:13:40Z WallUpper Body, Shoulders12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1334142 17294 2 Get ready to get your heart pumping and your body buzzing! This workout fires up your core and lower body while boosting your stamina and endurance in no time. Choose a cardio machine like an assault bike or treadmill and have a water bottle handy. Expect to sweat as you power through this fun, fast-moving challenge! 💥💪 https://s3.amazonaws.com/prod.skimble/assets/3211136/skimble-workout-trainer-app-fat_burning_stamina_circuit_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3211136/skimble-workout-trainer-app-fat_burning_stamina_circuit_full.jpg false 652c854e-f8aa-11f0-80de-42010a800020 34 4 false true 172 1334142-fat-burning-stamina-circuit false 720 8 626

Squat down with your hands on the ground. Jump back into a plank position. Stay on your toes or lower knees to floor. If you'd like, do a push-up. Jump your feet back to start and repeat.

20 true 2.5 true 3 32768 3163 https://s3.amazonaws.com/prod.skimble/assets/3163/skimble-workout-trainer-exercise-squat-thrusts-1_full.jpg 3158 https://s3.amazonaws.com/prod.skimble/assets/3158/skimble-workout-trainer-exercise-squat-thrusts-2_full.jpg 3153 https://s3.amazonaws.com/prod.skimble/assets/3153/skimble-workout-trainer-exercise-squat-thrusts-3_full.jpg 3152 https://s3.amazonaws.com/prod.skimble/assets/3152/skimble-workout-trainer-exercise-push-up-knee-tuck-1_full.jpg 3151 https://s3.amazonaws.com/prod.skimble/assets/3151/skimble-workout-trainer-exercise-push-up-knee-tuck-2_full.jpg 3153 https://s3.amazonaws.com/prod.skimble/assets/3153/skimble-workout-trainer-exercise-squat-thrusts-3_full.jpg 140 21495dcb0a8941b7c2925bcd6c03582d16172ce5 68

Chill out and breathe!

10 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 2141

Stand tall with your feet hip width apart. Step one foot back and bend at the knees to go into a reverse lunge. Keep your gaze forward to maintain your balance. Press back up and repeat on the other leg.

20 true 3 true 3 32768 1805792 https://s3.amazonaws.com/prod.skimble/assets/1805792/skimble-workout-darlene-exercise-glute-reverse-lunges-01_full.jpg 1805800 https://s3.amazonaws.com/prod.skimble/assets/1805800/skimble-workout-darlene-exercise-glute-reverse-lunges-02_full.jpg 1805808 https://s3.amazonaws.com/prod.skimble/assets/1805808/skimble-workout-darlene-exercise-glute-reverse-lunges-03_full.jpg 1805816 https://s3.amazonaws.com/prod.skimble/assets/1805816/skimble-workout-darlene-exercise-glute-reverse-lunges-04_full.jpg 1805824 https://s3.amazonaws.com/prod.skimble/assets/1805824/skimble-workout-darlene-exercise-glute-reverse-lunges-05_full.jpg 1805832 https://s3.amazonaws.com/prod.skimble/assets/1805832/skimble-workout-darlene-exercise-glute-reverse-lunges-06_full.jpg 1805840 https://s3.amazonaws.com/prod.skimble/assets/1805840/skimble-workout-darlene-exercise-glute-reverse-lunges-07_full.jpg 1805855 https://s3.amazonaws.com/prod.skimble/assets/1805855/skimble-workout-darlene-exercise-glute-reverse-lunges-08_full.jpg 1356 afc2092793496f124e952b9ea964367b611b91b6 68

Chill out and breathe!

10 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 8 965

Engage your core and run lightly on the spot. Swing your arms.

20 true true 3 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

Chill out and breathe!

10 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.caftruetruefalsefemaletrue2kimKimhttps://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.caftruefalsetruefemalefalse2026-05-31T01:00:09Z 2026-01-26T21:04:57Z Legs, Cardio12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1281293 17294 2 Build endurance, agility, speed, and muscle with this two block set! You'll feel it in your arms, legs, and abs tomorrow ;p https://s3.amazonaws.com/prod.skimble/assets/3101965/skimble-workout-trainer-app-wow-workout-of-the-week_31_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3101965/skimble-workout-trainer-app-wow-workout-of-the-week_31_full.jpg false bf10931e-e3ea-11ef-8dec-42010a800027 13 3 false true 302 1281293-spartan-mixer false 1961 1 289

Find an open space. Begin running while maintaining a straight and erect posture with your head up and back straight. Swing those arms. Keep your elbows bent at 90 degrees and close to your sides as they swing.

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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.

225 true 3 true 75 3 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 816

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.

113 true 1.5 true 75 3 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 1 68

Chill out and breathe!

60 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 1 289

Find an open space. Begin running while maintaining a straight and erect posture with your head up and back straight. Swing those arms. Keep your elbows bent at 90 degrees and close to your sides as they swing.

418 true true 1 true 804.67 0 2 32768 34441 https://s3.amazonaws.com/prod.skimble/assets/34441/skimble-workout-trainer-exercise-jogging-1_full.jpg 34442 https://s3.amazonaws.com/prod.skimble/assets/34442/skimble-workout-trainer-exercise-jogging-2_full.jpg 34443 https://s3.amazonaws.com/prod.skimble/assets/34443/skimble-workout-trainer-exercise-jogging-3_full.jpg 34446 https://s3.amazonaws.com/prod.skimble/assets/34446/skimble-workout-trainer-exercise-jogging-4_full.jpg 34449 https://s3.amazonaws.com/prod.skimble/assets/34449/skimble-workout-trainer-exercise-jogging-5_full.jpg 34452 https://s3.amazonaws.com/prod.skimble/assets/34452/skimble-workout-trainer-exercise-jogging-6_full.jpg 495 af6cd9dbf1516b7d33c45ff76cec8a35ae7cf366 266

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.

150 true 3 true 50 3 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 816

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.

75 true 1.5 true 50 3 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 2026-05-31T01:00:09Z 2025-02-05T18:02:52Z No EquipmentFull Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1296556 17294 2 Grab a kettlebell (the more the merrier), a mat, and a chair (or have a wall nearby for extra stability) for this 45 minute total body workout strength and endurance KB workout. - Larie Midkiff https://s3.amazonaws.com/prod.skimble/assets/3102206/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3102206/maxresdefault_full.jpg false 03f40d32-2c4b-11f0-b5a8-42010a80001e 0 1 false true 0 1296556-full-body-kettlebell-workout false 2804 1

2804 3102206 7 https://s3.amazonaws.com/prod.skimble/assets/3102206/maxresdefault_full.jpg 2025-05-08T20:32:32Z 2025-05-08T20:28:34Z Kettlebells, Chair, WallFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3102207/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1296878 17294 3 This High Intensity Interval Training (HIIT) workout is blended with a circuit. 4 moves, 30 seconds each, repeated for 4 rounds! You will build total body endurance, get your heart rate up, and work up a sweat. - Josh Kramer https://s3.amazonaws.com/prod.skimble/assets/3105974/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3105974/maxresdefault_full.jpg false 0bba264a-3115-11f0-8558-42010a80001e 7 1 false true 0 1296878-hiit-circuit false 1326 1

1326 3105974 7 https://s3.amazonaws.com/prod.skimble/assets/3105974/maxresdefault_full.jpg 2025-05-14T22:46:35Z 2025-05-14T22:44:50Z No EquipmentFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3105975/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1297925 17294 2 Upper Body Dumbbell Workout - I can guarantee you this will be your best upper body workout of all! With this routine, you can increase endurance, build muscle and tone your entire upper body. This routine works on your arms, chest, back, shoulders, and core! Hope you enjoy it! - BIGSIS Workout https://s3.amazonaws.com/prod.skimble/assets/3115012/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3115012/maxresdefault_full.jpg false 730cdf42-3fd2-11f0-a0b5-42010a80001d 17 3 false true 0 1297925-upper-body-dumbbell-workout false 2605 1

2605 3115012 7 https://s3.amazonaws.com/prod.skimble/assets/3115012/maxresdefault_full.jpg 2025-06-02T16:58:45Z 2025-06-02T16:55:55Z DumbbellsUpper Body, Corehttps://s3.amazonaws.com/prod.skimble/assets/3115013/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1290487 17294 1 Channel your inner hero and power through this energizing bodyweight-only routine. This fast-paced circuit combines strength, endurance, and a touch of grit—no equipment needed, just your own body and determination. You'll tackle back-to-back pairs of dynamic exercises (supersets) designed to challenge multiple muscle groups, followed by short rest breaks to keep your heart rate up and energy high. Perfect for all fitness levels, this workout can be easily modified to suit your pace. Break a sweat, build resilience, and feel unstoppable—all in 30 minutes. https://s3.amazonaws.com/prod.skimble/assets/3101954/skimble-workout-trainer-app-wow-workout-of-the-week_39_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3101954/skimble-workout-trainer-app-wow-workout-of-the-week_39_full.jpg true aaf8a98e-1405-11f0-9bbc-42010a80002a 5 2 false true 191 1290487-heartbeat-hero false 1820 2 74347

Stand tall and bring your hands up in front of you, palms down. Draw your right knee all the way up to your right hand, then bring it back down. Repeat on the other side. Keep going, at a steady pace.

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Stand with feel slightly apart and bend forward from your hips. Extend your arms in front of your body and use them to walk on the floor in front of your body. Maintain a flat spine and softly bent knees. Once you walk into a push up position, walk your feet up to meet your hands in front.

45 true 4 true true 1 32768 54638 https://s3.amazonaws.com/prod.skimble/assets/54638/skimble-workout-trainer-exercise-inchworms-2_full.jpg 54639 https://s3.amazonaws.com/prod.skimble/assets/54639/skimble-workout-trainer-exercise-inchworms-3_full.jpg 54640 https://s3.amazonaws.com/prod.skimble/assets/54640/skimble-workout-trainer-exercise-inchworms-4_full.jpg 54641 https://s3.amazonaws.com/prod.skimble/assets/54641/skimble-workout-trainer-exercise-inchworms-5_full.jpg 54645 https://s3.amazonaws.com/prod.skimble/assets/54645/skimble-workout-trainer-exercise-inchworms-7_full.jpg 54646 https://s3.amazonaws.com/prod.skimble/assets/54646/skimble-workout-trainer-exercise-inchworms-8_full.jpg 54664 https://s3.amazonaws.com/prod.skimble/assets/54664/skimble-workout-trainer-exercise-inchworms-10_full.jpg 54669 https://s3.amazonaws.com/prod.skimble/assets/54669/skimble-workout-trainer-exercise-inchworms-12_full.jpg 533 http://www.youtube.com/watch?v=mXoinQY0XPE 329 dfc12de96849c4b7e005eb3625cf86572bffcfab 1736

Take a break. Get ready for the next exercise!

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Start standing. Squat down and place your hands on the floor in front of your feet. Place one foot far behind you as if you were stepping into a deep lunge then place the other foot right beside it so that you've created a high plank position. Now reverse that by stepping one foot in towards your hand(s) right where it was when you started. Follow with the other foot, stand up and then repeat the whole sequence.

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Begin standing with your arms bent. Lift one knee up, then move it out to the side. Return the leg to the start and repeat on the other side. Keep your chest open and your abs engaged!

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Take a break. Get ready for the next exercise!

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Start in a high plank position. Alternate between right and left leg lifts while keeping your core contracted.

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Stand with your left foot back and both fists in front of your face, one fist above the other. Circle both fists around each other in a rapid motion.

45 true 2.5 true 2 32768 6296 https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_full.jpg Stand with your left foot back and both fists in front of your face, one fist above the other. 6293 https://s3.amazonaws.com/prod.skimble/assets/6293/skimble-workout-trainer-exercise-kickboxing-rapid-punches-2_full.jpg Circle both fists around each other in a rapid motion. 6290 https://s3.amazonaws.com/prod.skimble/assets/6290/skimble-workout-trainer-exercise-kickboxing-rapid-punches-3_full.jpg Develop a rhythm for your punches. 6289 https://s3.amazonaws.com/prod.skimble/assets/6289/skimble-workout-trainer-exercise-kickboxing-rapid-punches-4_full.jpg Remember to keep your core tight. Switch your feet up to focus more on the other arm. 224 e9f39e36b169c200c61cb6d74393833acc98af9a 68

Chill out and breathe!

20 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 2 794

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.

40 true 99.99 32768 52614 https://s3.amazonaws.com/prod.skimble/assets/52614/skimble-workout-trainer-exercise-full-plank-hold_full.jpg Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position. 693 b72e3844e98c0a88acbca47ae8652b49b7d64346 1736

Take a break. Get ready for the next exercise!

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Sit with bent knees and place hands on the floor next to your hips. Lift your hips up and extend a leg out. Bend your elbows and lower the body. Push back up and repeat, alternating legs.

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Take a break. Get ready for the next exercise!

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Start on your hands and knees in a pushup position. Lift one knee out to the side then to your tricep and return. Repeat with the other leg and continue, alternating sides.

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Take a break. Get ready for the next exercise!

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Sit tall in the front of your chair with one outstretched leg. Flex your front foot and raise your leg up. Hold a moment before lowering and repeating on the opposite leg.

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Stand with feet hip-width apart with a chair behind you. Raise your arms and slowly squat down towards the seat of the chair. Keep your core contracted and knees behind toes. As you touch down in the chair, contract your glutes and lift yourself back to standing.

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Take a break. Get ready for the next exercise!

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Stand on your left leg with your right leg resting sideways on a bench. With your hands on your hips, lift your right leg up off of the bench. Slowly lower your leg back to the bench and repeat.

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Stand on your right leg with your left leg resting sideways on a bench. With your hands on your hips, lift your left leg up off of the bench. Slowly lower your leg back to the bench and repeat.

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Take a break. Get ready for the next exercise!

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Lie on your back with your knees bent, and feet on the ground. With your hands behind your ears, bring your chin and chest towards the ceiling by contracting the abs. Raise your shoulders off the floor and simultaneously bring your knees towards your chest.

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Begin lying flat on your back with your arms bent by your ears. Contract your abs, flex your hips, and bend your knees up so that your torso lifts up of the ground. Simultaneously bring your arms up and over to hug your knees. Return to the starting position and repeat.

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Take a break. Get ready for the next exercise!

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Make your way into Standing Forward Fold. Stand with your feet hip-width distance apart. Grab opposite elbows. Let your upper body hang over your legs.

20 588110 https://s3.amazonaws.com/prod.skimble/assets/588110/skimble-workout-trainer-exercise-ragdoll-pose_279a0128-1_full.jpg 588112 https://s3.amazonaws.com/prod.skimble/assets/588112/skimble-workout-trainer-exercise-ragdoll-pose_279a0129-2_full.jpg 1240 2aae19ae528c6549c078195fae76461dc57bd0bd 945

Stand tall with your arms by your side. Clasp hands together behind your back squeeze your shoulder blades together. Relax your shoulders forward and back. If you'd like, bend at the hips and lift arms away from your back.

20 32768 40457 https://s3.amazonaws.com/prod.skimble/assets/40457/skimble-workout-trainer-exercise-hamstring-and-shoulder-stretch-1_full.jpg 40460 https://s3.amazonaws.com/prod.skimble/assets/40460/skimble-workout-trainer-exercise-hamstring-and-shoulder-stretch-2_full.jpg 40464 https://s3.amazonaws.com/prod.skimble/assets/40464/skimble-workout-trainer-exercise-hamstring-and-shoulder-stretch-3_full.jpg 40467 https://s3.amazonaws.com/prod.skimble/assets/40467/skimble-workout-trainer-exercise-hamstring-and-shoulder-stretch-4_full.jpg 544 3bcdbd411beded9221dd17d27235f03e9858be18 866

Extend the right leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and keep your knees together as you lightly support your upper body with your arms on your upper thigh.

20 32768 1709581 https://s3.amazonaws.com/prod.skimble/assets/1709581/skimble-workout-trainer-exercise-right-hamstring-stretch-1_full.jpg 1709587 https://s3.amazonaws.com/prod.skimble/assets/1709587/skimble-workout-trainer-exercise-right-hamstring-stretch-2_full.jpg 1709603 https://s3.amazonaws.com/prod.skimble/assets/1709603/skimble-workout-trainer-exercise-right-hamstring-stretch-3_full.jpg 1316 2adbd24daf2103779687b5fb845e1d43c30de9d3 869

Extend the left leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and keep your knees together as you lightly support your upper body with your arms on your upper thigh.

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Stand with your legs 3 feet apart facing the long side of your mat. Grab your hips with your hands. Inhale and arch your chest up. Exhale and fold forward. Release your hands to the floor. Straighten your arms. Inhale and reach your right arm up. Exhale and come back to center. Repeat on the other side.

20 1 61900 https://s3.amazonaws.com/prod.skimble/assets/61900/skimble-workout-trainer-exercise-yoga-wide-leg-forward-bend-with-twists-1_full.jpg 61895 https://s3.amazonaws.com/prod.skimble/assets/61895/skimble-workout-trainer-exercise-yoga-wide-leg-forward-bend-with-twists-2_full.jpg 61891 https://s3.amazonaws.com/prod.skimble/assets/61891/skimble-workout-trainer-exercise-yoga-wide-leg-forward-bend-with-twists-3_full.jpg 61895 https://s3.amazonaws.com/prod.skimble/assets/61895/skimble-workout-trainer-exercise-yoga-wide-leg-forward-bend-with-twists-2_full.jpg 982 bf3355184b48d17023d1bbcffa71b191635678b2 1890

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.

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Lie down on your back with your knees bent. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inward.

40 32768 69973 https://s3.amazonaws.com/prod.skimble/assets/69973/skimble-workout-trainer-exercise-pretzel-stretch_279a0227-1_full.jpg 69980 https://s3.amazonaws.com/prod.skimble/assets/69980/skimble-workout-trainer-exercise-pretzel-stretch_279a0230-2_full.jpg 69987 https://s3.amazonaws.com/prod.skimble/assets/69987/skimble-workout-trainer-exercise-pretzel-stretch_279a0231-3_full.jpg 69973 https://s3.amazonaws.com/prod.skimble/assets/69973/skimble-workout-trainer-exercise-pretzel-stretch_279a0227-1_full.jpg 69993 https://s3.amazonaws.com/prod.skimble/assets/69993/skimble-workout-trainer-exercise-pretzel-stretch_279a0234-4_full.jpg 69998 https://s3.amazonaws.com/prod.skimble/assets/69998/skimble-workout-trainer-exercise-pretzel-stretch_279a0236-5_full.jpg 334 http://www.youtube.com/watch?v=wRBlnb6HahU 1071 4fd7ee8200ee5ecfaa5343faa8171d54ba296cb2 815

Kneel on the floor and sit on your heels. Separate your knees to hip-width and touch your big toes together. Fold over. Stretch your arms overhead with palms on the ground.

30 1 44193 https://s3.amazonaws.com/prod.skimble/assets/44193/skimble-workout-trainer-pregnancy-exercise-arch-stretches-2_full.jpg Kneel on the floor and sit on your heels. Separate your knees to hip-width and touch your big toes together. 59837 https://s3.amazonaws.com/prod.skimble/assets/59837/skimble-workout-trainer-exercise-yoga-childs-pose-1_full.jpg Fold over. 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. 588398 https://s3.amazonaws.com/prod.skimble/assets/588398/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0082-4_full.jpg Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine. 19295 https://s3.amazonaws.com/prod.skimble/assets/19295/skimble-workout-trainer-exercise-childs-pose_full.jpg Inhale by "doming" your back up towards the ceiling. Enjoy this moment and release all your built-up tension. 335 1b170177d9db4dfc296780db94673ae7a99e2391 1850

Lie down on your belly. Place your hands on the floor by the outer edges of your mat. Line up your palms with your chest. Inhale and lengthen your chest forward and lift it up.

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From a Child's pose, walk your hands over to your right. Breathe deeply. Switch sides.

30 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 4lisaLisahttps://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.caftruetruefalsefemaletrue2kimKimhttps://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.caftruefalsetruefemalefalse2026-05-17T01:00:10Z 2025-05-01T18:33:42Z Exercise Mat, Box / StepCore, Full Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1267131 17294 3 If you're looking to tone up and build overall upper body muscular endurance, you're in a great place. Set yourself up with some lightweight-moderate dumbbells and hit PLAY on this longer routine. Remember to exhale as you contract your core muscles and inhale during release. Keep track of your reps and make this routine a regular part of your training for optimal results! https://s3.amazonaws.com/prod.skimble/assets/2939806/skimble-workout-trainer-app-wow-workout-of-the-week_32_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2939806/skimble-workout-trainer-app-wow-workout-of-the-week_32_full.jpg true a6ac8c3e-389f-11ef-82e6-42010a80001d 20 4 false true 383 1267131-upper-muscular-endurance false 3020 4 2405

Start in a standing position, feet hip width apart and dumbbells in both hands at your sides. With your palm facing up, curl one dumbbell to your shoulder and rotate your palm in at the end. Press the dumbbell overhead rotating your palm to face forward. Reverse the dumbbell to start and repeat with the other arm. Repeat, alternating arms.

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Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend one elbow and squeeze your bicep to curl the weight towards your shoulder. Slowly lower the weight and repeat alternating arms.

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Chill out and breathe!

50 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

Stand with feet hip-width apart. Keeping a slight bend in the elbows to protect the joints, lift arms out to the sides to shoulder level. Lower the dumbbells and repeat.

45 true 2.5 true 1 1 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. 521 http://www.youtube.com/watch?v=TwlV4X-wSmo 8 ecbd5c0c517123aa3f358761186b804124dacb21 2049

Stand with your feet hip width apart. Arms are down at your sides, gripping dumbbells with palms facing your sides. Reverse curl the barbell up just under the chin, then press it up overhead. Lower the weight back to the starting position. Repeat.

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Chill out and breathe!

50 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 1155

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.

60 true 2.5 true 1 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 958

Hold dumbbells with a pronated, palms forward grip. 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.

75 true 2.5 true 1 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

Chill out and breathe!

50 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 1061

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.

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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 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

Chill out and breathe!

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5157 2913741 7 https://s3.amazonaws.com/prod.skimble/assets/2913741/maxresdefault_full.jpg 2026-05-24T01:00:12Z 2024-05-21T13:19:57Z No EquipmentFull Body, Cardiohttps://s3.amazonaws.com/prod.skimble/assets/2913742/maxresdefault_thumb.jpg2016-11-08T20:08:38Z16306322pc448qt4vmasRobbieDe clercqhttps://s3assets.skimble.com/photos/31192181/image_thumb.jpghttps://s3assets.skimble.com/photos/31192181/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse7380 1273874 17294 2 okay it's time for a TOTAL BODY MetCon Workout remix! We have two different metabolic conditioning circuits jam packed with those compound exercises that we know and love for one sweaty and effective workout. We are using those light medium and heavy Dumbbells for resistance so go grab yours and follow along! 💪🏻 - Heather Robertson https://s3.amazonaws.com/prod.skimble/assets/3008732/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3008732/maxresdefault_full.jpg false d36c1542-9c85-11ef-82b9-42010a80002a 3 2 false true 0 1273874-total-body-metcon false 1816 1

1816 3008732 7 https://s3.amazonaws.com/prod.skimble/assets/3008732/maxresdefault_full.jpg 2024-11-06T21:29:25Z 2024-11-06T21:26:46Z DumbbellsFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3008733/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1276225 17294 1 Grab your dumbbells and get ready to target your upper body and core with this dynamic workout! Designed to tone and strengthen your midsection, this session combines a mix of bodyweight movements and simple dumbbell exercises to challenge your muscles. We’ll start with a light warm-up to get your body ready, then dive into a series of exercises that focus on both strength and endurance. The workout wraps up with a cool down to help you recover and stretch. https://s3.amazonaws.com/prod.skimble/assets/3027924/skimble-workout-trainer-for-samsung-exercise-dumbbell-offset-curls_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3027924/skimble-workout-trainer-for-samsung-exercise-dumbbell-offset-curls_full.jpg false 13c92f86-c976-11ef-a951-42010a800020 58 6 false true 0 1276225-dumbbell-upper-core false 1200 1 983

Stand tall with legs shoulder width apart and hands resting on your waist. Twist from side to side about 90 degrees. Move with the shoulder and hold a moment at each side.

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Stand tall with your elbows bent and hands up at your sides. Draw your left leg up while you twist your upper body and elbows right. Return and repeat, alternating sides.

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Begin standing with bent knees and arms. Raise your bent elbows laterally with your firsts by your face. Reach one arm up while you simultaneously reach the other back low behind you. Return them beside your face and repeat the move, alternating sides.

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Stand with both feet together and arms in front of you with palms together. Start by stepping your right foot out and opening your arms as wide as possible. Step your right foot back in and bring your palms together. Step your left foot out and open those arms nice and wide. Step your left foot back in and bring your palms back together. Repeat.

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Stand with your left foot back and both fists in front of your face, one fist above the other. Circle both fists around each other in a rapid motion.

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Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.

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Stand 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!

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Start standing. Squat down and place your hands on the floor in front of your feet. Place one foot far behind you as if you were stepping into a deep lunge then place the other foot right beside it so that you've created a high plank position. Now reverse that by stepping one foot in towards your hand(s) right where it was when you started. Follow with the other foot, stand up and then repeat the whole sequence.

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Stand with your abs drawn in. Hold one dumbbell in each of your hands. Bend one arm to 90 degrees, close to your sides. Perform bicep curls with the other arm. After several concentrated reps, switch sides and repeat.

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Stand with your feet shoulder width apart. Bend your arms and place your hands behind your head. Move each knee to the opposite elbow, while alternating sides. Squeeze your abs.

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Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

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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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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell with your right hand while your left hand rests behind your head. Bend laterally to the right side.

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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.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell with your left hand while your right hand rests behind your head. Bend laterally to the left side.

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Start in a plank position on your forearms with feet together. Hop your feet out about 2 feet away from each other and back in. Repeat.

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Start on your hands and knees in a pushup position. Lift one knee out to the side then to your tricep and return. Repeat with the other leg and continue, alternating sides.

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Start lying on your stomach with your elbows bent directly under your shoulders and palms down. Push up onto your knees creating a knee plank on your forearms. Place one hand on the floor underneath your shoulder and press up into a full plank as you bring the alternate arm up to meet the first. Once you're in a full plank position on your knees, lower down to one elbow at a time to return to the start position. Repeat leading with a different arm.

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Lie down on your belly. Place your hands on the floor by the outer edges of your mat. Line up your palms with your chest. Inhale and lengthen your chest forward and lift it up.

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Kneel on the floor and sit on your heels. Separate your knees to hip-width and touch your big toes together. Fold over. Stretch your arms overhead with palms on the ground.

30 1 44193 https://s3.amazonaws.com/prod.skimble/assets/44193/skimble-workout-trainer-pregnancy-exercise-arch-stretches-2_full.jpg Kneel on the floor and sit on your heels. Separate your knees to hip-width and touch your big toes together. 59837 https://s3.amazonaws.com/prod.skimble/assets/59837/skimble-workout-trainer-exercise-yoga-childs-pose-1_full.jpg Fold over. 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. 588398 https://s3.amazonaws.com/prod.skimble/assets/588398/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0082-4_full.jpg Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine. 19295 https://s3.amazonaws.com/prod.skimble/assets/19295/skimble-workout-trainer-exercise-childs-pose_full.jpg Inhale by "doming" your back up towards the ceiling. Enjoy this moment and release all your built-up tension. 335 1b170177d9db4dfc296780db94673ae7a99e2391 1890

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.

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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.

30 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 4lisaLisahttps://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.caftruetruefalsefemaletrue2kimKimhttps://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.caftruefalsetruefemalefalse2025-01-03T02:15:39Z 2025-01-03T02:15:39Z Dumbbells, Exercise MatFull Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1280321 17294 2 Quick and super SWEATY 20 min NO JUMPING Workout to work your whole body! Improve your cardio endurance with this low impact but high intensity workout which you can do from anywhere! Grab your mat and let's get started! - growingannanas https://s3.amazonaws.com/prod.skimble/assets/3036529/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3036529/maxresdefault_full.jpg false c371a0c8-d4f5-11ef-a187-42010a80002a 28 4 false true 0 1280321-no-jumping-super-sweaty-hiit false 1223 1

1223 3036529 7 https://s3.amazonaws.com/prod.skimble/assets/3036529/maxresdefault_full.jpg 2025-01-17T17:17:03Z 2025-01-17T17:09:08Z No EquipmentFull Body, Cardiohttps://s3.amazonaws.com/prod.skimble/assets/3036530/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1280335 17294 2 Day 3: HR12WEEK 5.0 | It is time for a sweaty METCON Workout!! MetCon stands for metabolic conditioning - these workouts are slightly different from our strength sessions in that rather than isolating individual muscle groups we're actually going to be incorporating some compound exercises that work more than one major muscle group at a time. These types of exercises are great functional movements that not only help build strength but they're also going to aid in balance, coordination and cardiovascular endurance - since we're going to be moving quicker and we're aiming for that higher rep range around 15 to 20. We also have a quick sprint workout finisher today - it's only 3 minutes long but I want you to focus on performing each exercise with full out maximum intensity. As always, modify as needed, listen to your body and do YOUR best. - Heather Robertson https://s3.amazonaws.com/prod.skimble/assets/3036771/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3036771/maxresdefault_full.jpg false 3df84b7e-d50c-11ef-b6c3-42010a80001e 18 2 false true 0 1280335-full-body-metcon-sprint false 2338 1

2338 3036771 7 https://s3.amazonaws.com/prod.skimble/assets/3036771/maxresdefault_full.jpg 2025-04-21T17:17:25Z 2025-01-17T19:50:02Z Full Body, Cardiohttps://s3.amazonaws.com/prod.skimble/assets/3036772/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1271275 17294 1 This 60-minute dynamic cardio and core session is packed with a variety of exercises, requiring only a jump rope for equipment. Designed to be beginner-friendly with accessible movements and manageable rest periods, it’s perfect for those just starting out. Moreover, it also doubles as an excellent recovery or cross-training workout for more experienced individuals looking to stay active. If you don't have a rope, just pretend and hop along! https://s3.amazonaws.com/prod.skimble/assets/3029088/skimble-workout-trainer-app-wow-workout-of-the-week_4_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3029088/skimble-workout-trainer-app-wow-workout-of-the-week_4_full.jpg true 9c11acd8-711a-11ef-8fd8-42010a80001e 6 2 false true 341 1271275-jump-punch-crunch false 3600 1 2411

Stand tall. Inhale and exhale through your nose as you walk in place or straight ahead with steady strides. Gradually increase the pace of your walk to increase your heart rate.

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Take a long step back with your left foot and bend your right knee. Place your left hand on the floor just inside of your right foot. Take your right arm and reach up towards the sky while rotating your torso. Hold. Bring your right hand to the floor outside of your right foot. Slowly return to a standing position.

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Chill out and breathe!

15 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 1748

Start lying facedown on an exercise mat with your arms straight out to the sides. Contract your right glute and hamstring to bring your foot back up and across your body towards your left side. Lightly touch your foot to the floor and return it to the starting position. Repeat, alternating sides.

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Chill out and breathe!

15 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 933

Lie on your left side with stacked ankles and knees. Prop yourself up with your left forearm. Rest the other hand at your waist or reach up to the ceiling.

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Take a break. Get ready for the next exercise!

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Lie on your right side and stack ankles and knees on top of each other. Shift your body weight over and prop yourself up with your forearm. Rest other hand at your waist or reach up to the ceiling.

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Chill out and breathe!

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Start lying on your back with your knees bent and your hands behind your head. Crunch up, bringing your left elbow towards your right knee. With control lower back to ground. Next, crunch up bringing your right elbow towards your left knee. Lower with control. Repeat, alternating sides.

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Chill out and breathe!

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Jump with feet together, twirling the rope forward.

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Chill out and breathe!

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Stand in a staggered position with both fists guarding your face. Punch with your front fist while blocking your face with the other hand. Punch with your other fist while rotating your hip forward. Repeat the move.

60 true 2.5 true 1 20101 https://s3.amazonaws.com/prod.skimble/assets/20101/skimble-workout-trainer-exercise-straight-punches-4_full.jpg Stand in a staggered position with both fists guarding your face. 20085 https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_full.jpg Punch with your front fist while blocking your face with the other hand. 20084 https://s3.amazonaws.com/prod.skimble/assets/20084/skimble-workout-trainer-exercise-straight-punches-7_full.jpg Punch with your other fist while rotating your hip forward. Repeat the move. 430 cf6b1b194404f3dcec731bf75c77cd611fc75d57 68

Chill out and breathe!

30 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 5380

Start with your hands in front of your body holding your jump rope. Jump to the stride position with one foot forward and one back. Jump and reverse your feet position. Keep switching your jumps with your feet about 8-12 inches apart.

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Chill out and breathe!

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Stand with your legs slightly apart, and your fists protecting your face. Bring your left knee up and extend your leg out in front of you. Repeat 4 times, then switch sides.

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Chill out and breathe!

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Jump rope while hoping laterally from side to side with your feet close together. Stay on the balls of your feet! If you'd like, lift the inner foot up a touch while the outside leg supports most of your weight!

60 true 1 519596 https://s3.amazonaws.com/prod.skimble/assets/519596/skimble-workout-trainer-exercise-jump-rope-with-lateral-hops_img_9137-2_full.jpg 519595 https://s3.amazonaws.com/prod.skimble/assets/519595/skimble-workout-trainer-exercise-jump-rope-with-lateral-hops_img_9138-1_full.jpg 1211 0ec129691b97896245fac77523cf99012b5a56d6 68

Chill out and breathe!

30 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 1201

Stand with your left foot back and both fists in front of your face, one fist above the other. Circle both fists around each other in a rapid motion.

60 true 2.5 true 1 6296 https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_full.jpg Stand with your left foot back and both fists in front of your face, one fist above the other. 6293 https://s3.amazonaws.com/prod.skimble/assets/6293/skimble-workout-trainer-exercise-kickboxing-rapid-punches-2_full.jpg Circle both fists around each other in a rapid motion. 6290 https://s3.amazonaws.com/prod.skimble/assets/6290/skimble-workout-trainer-exercise-kickboxing-rapid-punches-3_full.jpg Develop a rhythm for your punches. 6289 https://s3.amazonaws.com/prod.skimble/assets/6289/skimble-workout-trainer-exercise-kickboxing-rapid-punches-4_full.jpg Remember to keep your core tight. Switch your feet up to focus more on the other arm. 224 e9f39e36b169c200c61cb6d74393833acc98af9a 68

Chill out and breathe!

30 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 1673

Start standing with both feet hip width apart. Take a small step forward landing on your heel. Bend forward with your arms held straight and sweep your arms from the floor to the sky while keeping your toes up on your front foot. Repeat the movement, alternating steps.

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Stand beside a marker. Get on the balls of your feet with your body low and legs bent. Bend your arms to 45 degrees and lift your chest up. Shuffle briskly in one direction until you touch the other marker. Shuffle back, touch, and repeat.

30 true true 1 32768 11647 https://s3.amazonaws.com/prod.skimble/assets/11647/skimble-workout-trainer-exercise-shuffles-to-touch_1_full.jpg 11650 https://s3.amazonaws.com/prod.skimble/assets/11650/skimble-workout-trainer-exercise-shuffles-to-touch_2_full.jpg 11654 https://s3.amazonaws.com/prod.skimble/assets/11654/skimble-workout-trainer-exercise-shuffles-to-touch_3_full.jpg 11657 https://s3.amazonaws.com/prod.skimble/assets/11657/skimble-workout-trainer-exercise-shuffles-to-touch_4_full.jpg 11663 https://s3.amazonaws.com/prod.skimble/assets/11663/skimble-workout-trainer-exercise-shuffles-to-touch_5_full.jpg 11669 https://s3.amazonaws.com/prod.skimble/assets/11669/skimble-workout-trainer-exercise-shuffles-to-touch_6_full.jpg 257 53c134d96b689bdf16967be877cd34b8765a5917 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 911

Start on all fours on the ground. Lift your weight onto your hands and feet keeping your knees low to the ground. Walk forward with your right hand and then left foot followed by your left hand and right foot. Find a cadence with your crawl and remember to keep your shoulders away from your ears.

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Take a break. Get ready for the next exercise!

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Start in an athletic stance with feet hip-width apart. Traverse while crossing one foot in front then behind the other! After a while, switch traversing directions.

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Begin standing on one leg. Bend your arms and grounded knee. Hop forward from side to side, switching legs as if you were hopping over a puddle or speed skating.

30 true 2.5 true true 1 32768 59628 https://s3.amazonaws.com/prod.skimble/assets/59628/skimble-workout-trainer-exercise-traveling-ice-skaters-2_full.jpg 59637 https://s3.amazonaws.com/prod.skimble/assets/59637/skimble-workout-trainer-exercise-traveling-ice-skaters-3_full.jpg 59642 https://s3.amazonaws.com/prod.skimble/assets/59642/skimble-workout-trainer-exercise-traveling-ice-skaters-4_full.jpg 59653 https://s3.amazonaws.com/prod.skimble/assets/59653/skimble-workout-trainer-exercise-traveling-ice-skaters-5_full.jpg 59656 https://s3.amazonaws.com/prod.skimble/assets/59656/skimble-workout-trainer-exercise-traveling-ice-skaters-6_full.jpg 59668 https://s3.amazonaws.com/prod.skimble/assets/59668/skimble-workout-trainer-exercise-traveling-ice-skaters-7_full.jpg 280 0976553a719e0626e6ffc4208df1995362082082 68

Chill out and breathe!

30 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 1657

Start in a squat position with your hands on the floor in between your legs and butt down. Reach your hands to the ground on the outside of your left leg as you transition your weight to your left leg. Put weight on your hands and hop and shuffle your feet to the left so that your right leg is holding most of the weight. Pick your hands up, shift your weight back to the left leg and repeat to the same side for a few reps before switching directions.

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Chill out and breathe!

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Jump with feet together, twirling the rope forward.

60 true 1 true 2 2 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

Chill out and breathe!

30 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 1193

Stand in a staggered stance with your left foot forward and fists protecting your face. Fully extend your right arm out in a cross movement past the impact point, while pivoting your right foot on the balls of your feet.

30 true 2.5 true 2 49692 https://s3.amazonaws.com/prod.skimble/assets/49692/skimble-workout-trainer-exercise-right-crosses-1_full.jpg 49684 https://s3.amazonaws.com/prod.skimble/assets/49684/skimble-workout-trainer-exercise-right-crosses-2_full.jpg 49676 https://s3.amazonaws.com/prod.skimble/assets/49676/skimble-workout-trainer-exercise-right-crosses-3_full.jpg 803 2e97318528616312f71af453d33e40eb84c08314 1194

Stand in a staggered stance with your right foot forward and fists protecting your face. Fully extend your left arm out in a cross movement past the impact point, while pivoting your left foot on the balls of your feet.

30 true 2.5 true 2 49356 https://s3.amazonaws.com/prod.skimble/assets/49356/skimble-workout-trainer-exercise-left-crosses-1_full.jpg 49348 https://s3.amazonaws.com/prod.skimble/assets/49348/skimble-workout-trainer-exercise-left-crosses-2_full.jpg 49340 https://s3.amazonaws.com/prod.skimble/assets/49340/skimble-workout-trainer-exercise-left-crosses-3_full.jpg 814 1a8ec900c8bee18a43a9bd69afbf3b42b6a5c1a3 68

Chill out and breathe!

30 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 5380

Start with your hands in front of your body holding your jump rope. Jump to the stride position with one foot forward and one back. Jump and reverse your feet position. Keep switching your jumps with your feet about 8-12 inches apart.

60 true 2.5 true 2 519543 https://s3.amazonaws.com/prod.skimble/assets/519543/skimble-workout-trainer-exercise-scissor-jump-rope_img_9153-3_full.jpg 519539 https://s3.amazonaws.com/prod.skimble/assets/519539/skimble-workout-trainer-exercise-scissor-jump-rope_img_9157-1_full.jpg 519540 https://s3.amazonaws.com/prod.skimble/assets/519540/skimble-workout-trainer-exercise-scissor-jump-rope_img_9155-2_full.jpg 1223 1195c0a392836dd87ee95121a80df73b8c073ee7 68

Chill out and breathe!

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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.

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Chill out and breathe!

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Jump rope while hoping laterally from side to side with your feet close together. Stay on the balls of your feet! If you'd like, lift the inner foot up a touch while the outside leg supports most of your weight!

60 true 2 519596 https://s3.amazonaws.com/prod.skimble/assets/519596/skimble-workout-trainer-exercise-jump-rope-with-lateral-hops_img_9137-2_full.jpg 519595 https://s3.amazonaws.com/prod.skimble/assets/519595/skimble-workout-trainer-exercise-jump-rope-with-lateral-hops_img_9138-1_full.jpg 1211 0ec129691b97896245fac77523cf99012b5a56d6 68

Chill out and breathe!

30 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 1688

Stand in a staggered stance with your weight resting in your back leg. Throw your back knee forward while you pull both arms down to the knee. Place your foot all the way to the to the back and throw another knee. Quickly switch your stance so that the other leg is in back. Throw the back knee twice. Repeat switching feet and throwing double knees.

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Chill out and breathe!

30 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 1140

Walk around the room on your heels with your toes lifted. This one strengthens the muscles surrounding your feet, ankles and lower legs -- great for runners and skiers!

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Take a long step back with your left foot and bend your right knee. Place your left hand on the floor just inside of your right foot. Take your right arm and reach up towards the sky while rotating your torso. Hold. Bring your right hand to the floor outside of your right foot. Slowly return to a standing position.

60 true 4.0 true 2 1806895 https://s3.amazonaws.com/prod.skimble/assets/1806895/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-01_full.jpg 1806911 https://s3.amazonaws.com/prod.skimble/assets/1806911/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-03_full.jpg 1806919 https://s3.amazonaws.com/prod.skimble/assets/1806919/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-04_full.jpg 1806935 https://s3.amazonaws.com/prod.skimble/assets/1806935/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-06_full.jpg 1806951 https://s3.amazonaws.com/prod.skimble/assets/1806951/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-08_full.jpg 1806959 https://s3.amazonaws.com/prod.skimble/assets/1806959/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-09_full.jpg 1806967 https://s3.amazonaws.com/prod.skimble/assets/1806967/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-10_full.jpg 1806991 https://s3.amazonaws.com/prod.skimble/assets/1806991/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-13_full.jpg 1807007 https://s3.amazonaws.com/prod.skimble/assets/1807007/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-15_full.jpg 1807023 https://s3.amazonaws.com/prod.skimble/assets/1807023/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-17_full.jpg 1807135 https://s3.amazonaws.com/prod.skimble/assets/1807135/skimble-workout-darlene-exercise-reverse-lunge-elbow-to-instep-with-rotation-19_full.jpg 1351 9f4d5630cd11588cf6105b494d3189e933223cdd 68

Chill out and breathe!

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Start lying facedown on an exercise mat with your arms straight out to the sides. Contract your right glute and hamstring to bring your foot back up and across your body towards your left side. Lightly touch your foot to the floor and return it to the starting position. Repeat, alternating sides.

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Chill out and breathe!

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Lie on your left side with stacked ankles and knees. Prop yourself up with your left forearm. Rest the other hand at your waist or reach up to the ceiling.

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Take a break. Get ready for the next exercise!

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Lie on your right side and stack ankles and knees on top of each other. Shift your body weight over and prop yourself up with your forearm. Rest other hand at your waist or reach up to the ceiling.

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Chill out and breathe!

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Start lying on your back with your knees bent and your hands behind your head. Crunch up, bringing your left elbow towards your right knee. With control lower back to ground. Next, crunch up bringing your right elbow towards your left knee. Lower with control. Repeat, alternating sides.

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Chill out and breathe!

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Jump with feet together, twirling the rope forward.

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Chill out and breathe!

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Stand in a staggered position with both fists guarding your face. Punch with your front fist while blocking your face with the other hand. Punch with your other fist while rotating your hip forward. Repeat the move.

60 true 2.5 true 2 20101 https://s3.amazonaws.com/prod.skimble/assets/20101/skimble-workout-trainer-exercise-straight-punches-4_full.jpg Stand in a staggered position with both fists guarding your face. 20085 https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_full.jpg Punch with your front fist while blocking your face with the other hand. 20084 https://s3.amazonaws.com/prod.skimble/assets/20084/skimble-workout-trainer-exercise-straight-punches-7_full.jpg Punch with your other fist while rotating your hip forward. Repeat the move. 430 cf6b1b194404f3dcec731bf75c77cd611fc75d57 68

Chill out and breathe!

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Start with your hands in front of your body holding your jump rope. Jump to the stride position with one foot forward and one back. Jump and reverse your feet position. Keep switching your jumps with your feet about 8-12 inches apart.

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Chill out and breathe!

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Stand in a staggered stance with your weight resting in your back leg. Throw your back knee forward while you pull both arms down to the knee. Place your foot all the way to the to the back and throw another knee. Quickly switch your stance so that the other leg is in back. Throw the back knee twice. Repeat switching feet and throwing double knees.

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Chill out and breathe!

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Jump rope while hoping laterally from side to side with your feet close together. Stay on the balls of your feet! If you'd like, lift the inner foot up a touch while the outside leg supports most of your weight!

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Chill out and breathe!

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Stand with your left foot back and both fists in front of your face, one fist above the other. Circle both fists around each other in a rapid motion.

60 true 2.5 true 2 6296 https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_full.jpg Stand with your left foot back and both fists in front of your face, one fist above the other. 6293 https://s3.amazonaws.com/prod.skimble/assets/6293/skimble-workout-trainer-exercise-kickboxing-rapid-punches-2_full.jpg Circle both fists around each other in a rapid motion. 6290 https://s3.amazonaws.com/prod.skimble/assets/6290/skimble-workout-trainer-exercise-kickboxing-rapid-punches-3_full.jpg Develop a rhythm for your punches. 6289 https://s3.amazonaws.com/prod.skimble/assets/6289/skimble-workout-trainer-exercise-kickboxing-rapid-punches-4_full.jpg Remember to keep your core tight. Switch your feet up to focus more on the other arm. 224 e9f39e36b169c200c61cb6d74393833acc98af9a 68

Chill out and breathe!

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Start standing with both feet hip width apart. Take a small step forward landing on your heel. Bend forward with your arms held straight and sweep your arms from the floor to the sky while keeping your toes up on your front foot. Repeat the movement, alternating steps.

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Stand beside a marker. Get on the balls of your feet with your body low and legs bent. Bend your arms to 45 degrees and lift your chest up. Shuffle briskly in one direction until you touch the other marker. Shuffle back, touch, and repeat.

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Chill out and breathe!

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Start on all fours on the ground. Lift your weight onto your hands and feet keeping your knees low to the ground. Walk forward with your right hand and then left foot followed by your left hand and right foot. Find a cadence with your crawl and remember to keep your shoulders away from your ears.

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Take a break. Get ready for the next exercise!

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Start in an athletic stance with feet hip-width apart. Traverse while crossing one foot in front then behind the other! After a while, switch traversing directions.

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Begin standing on one leg. Bend your arms and grounded knee. Hop forward from side to side, switching legs as if you were hopping over a puddle or speed skating.

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Chill out and breathe!

30 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 1657

Start in a squat position with your hands on the floor in between your legs and butt down. Reach your hands to the ground on the outside of your left leg as you transition your weight to your left leg. Put weight on your hands and hop and shuffle your feet to the left so that your right leg is holding most of the weight. Pick your hands up, shift your weight back to the left leg and repeat to the same side for a few reps before switching directions.

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Chill out and breathe!

45 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 1 787

Jump with feet together, twirling the rope forward.

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Chill out and breathe!

30 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 1191

Stand with your feet shoulder width apart and both fists protecting your face. Bring your right hand down and back while getting into a mid-squat, then extend your right arm back up towards the ceiling in a scooping motion.

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Stand with your feet shoulder width apart and both fists protecting your face. Bring your left hand down and back while getting into a mid-squat, then extend your left arm back up towards the ceiling in a scooping motion.

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Chill out and breathe!

30 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 5380

Start with your hands in front of your body holding your jump rope. Jump to the stride position with one foot forward and one back. Jump and reverse your feet position. Keep switching your jumps with your feet about 8-12 inches apart.

60 true 2.5 true 2 519543 https://s3.amazonaws.com/prod.skimble/assets/519543/skimble-workout-trainer-exercise-scissor-jump-rope_img_9153-3_full.jpg 519539 https://s3.amazonaws.com/prod.skimble/assets/519539/skimble-workout-trainer-exercise-scissor-jump-rope_img_9157-1_full.jpg 519540 https://s3.amazonaws.com/prod.skimble/assets/519540/skimble-workout-trainer-exercise-scissor-jump-rope_img_9155-2_full.jpg 1223 1195c0a392836dd87ee95121a80df73b8c073ee7 68

Chill out and breathe!

30 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 1793

Stand in a staggered stance with your weight resting in your back leg. Take a step out with your front leg and plant your front foot while launching a knee with your back leg. Return to your original stance. Take a step out with your front leg, plant your front foot and strike with the elbow.

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Chill out and breathe!

30 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 1651

Jump rope while hoping laterally from side to side with your feet close together. Stay on the balls of your feet! If you'd like, lift the inner foot up a touch while the outside leg supports most of your weight!

60 true 2 519596 https://s3.amazonaws.com/prod.skimble/assets/519596/skimble-workout-trainer-exercise-jump-rope-with-lateral-hops_img_9137-2_full.jpg 519595 https://s3.amazonaws.com/prod.skimble/assets/519595/skimble-workout-trainer-exercise-jump-rope-with-lateral-hops_img_9138-1_full.jpg 1211 0ec129691b97896245fac77523cf99012b5a56d6 68

Chill out and breathe!

30 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 1794

Lie flat on your back with your knees bent. Use your core to sit up. Throw two punches at the top and return. Don't use momentum to propel yourself up. Use your core!

60 true 2.5 true 2 1861124 https://s3.amazonaws.com/prod.skimble/assets/1861124/skimble-workout-trainer-exercise-crunch-punches-1_full.jpg 1861132 https://s3.amazonaws.com/prod.skimble/assets/1861132/skimble-workout-trainer-exercise-crunch-punches-2_full.jpg 1861132 https://s3.amazonaws.com/prod.skimble/assets/1861132/skimble-workout-trainer-exercise-crunch-punches-2_full.jpg 1861141 https://s3.amazonaws.com/prod.skimble/assets/1861141/skimble-workout-trainer-exercise-crunch-punches-3_full.jpg 1861156 https://s3.amazonaws.com/prod.skimble/assets/1861156/skimble-workout-trainer-exercise-crunch-punches-4_full.jpg 1861164 https://s3.amazonaws.com/prod.skimble/assets/1861164/skimble-workout-trainer-exercise-crunch-punches-5_full.jpg 1861172 https://s3.amazonaws.com/prod.skimble/assets/1861172/skimble-workout-trainer-exercise-crunch-punches-6_full.jpg 1861180 https://s3.amazonaws.com/prod.skimble/assets/1861180/skimble-workout-trainer-exercise-crunch-punches-7_full.jpg 1393 a26267413616189dc1ec4572bb26129b9824c3da 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.caftruefalsetruefemalefalse2026-05-17T01:00:11Z 2025-01-21T16:34:02Z Jump RopeFull Body, Cardio12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1255774 17294 3 The main part of this workout increases the number of pulls and pushes you do after each rest. Once you hit 8 pull-ups and push-ups in a row, you'll work down the pyramid by completing a decreasing number of target chin-ups and tricep dips. Once you're done, you will have pulled and pushed 32 times! Not too shabby for a 16 min workout ;-) If you're feeling superhuman and find this too easy, add a weight vest! This workout includes a warm-up and a brief finisher and cool-down. https://s3.amazonaws.com/prod.skimble/assets/2864354/skimble-workout-trainer-app-wow-workout-of-the-week-push-pull-pyramid_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2864354/skimble-workout-trainer-app-wow-workout-of-the-week-push-pull-pyramid_full.jpg true 6cf166e2-bf94-11ee-a40d-42010a80001e 16 1 false true 463 1255774-push-pull-pyramid false 963 1 875

Stand with feet hip-width apart with arms raised at your sides. Draw small backward circles with your arms.

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Stand with feet hip-width apart with arms raised at your sides. Draw small forward circles with your arms.

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A more intense jumping jack! Every time you jump with your feet out, perform a squat then jump out of it with your feet together and hands down.

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Stand in a staggered position with both fists guarding your face. Punch with your front fist while blocking your face with the other hand. Punch with your other fist while rotating your hip forward. Repeat the move.

30 true 2.5 true 3 20101 https://s3.amazonaws.com/prod.skimble/assets/20101/skimble-workout-trainer-exercise-straight-punches-4_full.jpg Stand in a staggered position with both fists guarding your face. 20085 https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_full.jpg Punch with your front fist while blocking your face with the other hand. 20084 https://s3.amazonaws.com/prod.skimble/assets/20084/skimble-workout-trainer-exercise-straight-punches-7_full.jpg Punch with your other fist while rotating your hip forward. Repeat the move. 430 cf6b1b194404f3dcec731bf75c77cd611fc75d57 1797

Start in a staggered fight stance. Plant your hands on the ground and shoot your legs out to form a plank. Bring your legs back in, plant both feet on the ground and return to your staggered fight stance. Throw two straight punches, left then right. Again!

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Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.

40 true 2.5 true 1 2152737 https://s3.amazonaws.com/prod.skimble/assets/2152737/skimble-workout-trainer-exercise-bird-dog-1_full.jpg Start on your hands and knees with a neutral spine and your abs pulled in. 2152739 https://s3.amazonaws.com/prod.skimble/assets/2152739/skimble-workout-trainer-exercise-bird-dog-2_full.jpg Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. 2152745 https://s3.amazonaws.com/prod.skimble/assets/2152745/skimble-workout-trainer-exercise-bird-dog-3_full.jpg Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees. 2152753 https://s3.amazonaws.com/prod.skimble/assets/2152753/skimble-workout-trainer-exercise-bird-dog-4_full.jpg Then, continue alternating sides. Feeling flexible? Try to extend your raised leg a little higher each time. 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 1010

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.

40 true 5 true 3 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 1165

Place your elbows and feet shoulder width apart on the floor, with your legs and body straight in plank position. Rotate your hips, shoulders, and feet while raising your right arm so that you shift onto your left elbow. As you rotate, straighten your right arm up towards the ceiling. Rotate your body and arm back into the starting plank position. Repeat the rotating motion on the right side.

40 true 5 true 3 66575 https://s3.amazonaws.com/prod.skimble/assets/66575/skimble-workout-trainer-exercise-square-rotating-elbow-plank-1_full.jpg 66571 https://s3.amazonaws.com/prod.skimble/assets/66571/skimble-workout-trainer-exercise-square-rotating-elbow-plank-2_full.jpg 66567 https://s3.amazonaws.com/prod.skimble/assets/66567/skimble-workout-trainer-exercise-square-rotating-elbow-plank-3_full.jpg 66565 https://s3.amazonaws.com/prod.skimble/assets/66565/skimble-workout-trainer-exercise-square-rotating-elbow-plank-4_full.jpg 66563 https://s3.amazonaws.com/prod.skimble/assets/66563/skimble-workout-trainer-exercise-square-rotating-elbow-plank-5_full.jpg 66562 https://s3.amazonaws.com/prod.skimble/assets/66562/skimble-workout-trainer-exercise-square-rotating-elbow-plank-6_full.jpg 66567 https://s3.amazonaws.com/prod.skimble/assets/66567/skimble-workout-trainer-exercise-square-rotating-elbow-plank-3_full.jpg 66561 https://s3.amazonaws.com/prod.skimble/assets/66561/skimble-workout-trainer-exercise-square-rotating-elbow-plank-7_full.jpg 526 http://www.youtube.com/watch?v=uPgaVZP-FrI 325 1020f816f9f4f36298a13ae74103f6ae1b18900a 1736

Take a break. Get ready for the next exercise!

30 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1 621

With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.

5 true 2.5 true 1 true 2 3 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 266

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.

6 true 3 true 2 3 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

Chill out and breathe!

40 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 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.

10 true 2.5 true 1 true 4 3 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 266

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.

12 true 3 true 4 3 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

Chill out and breathe!

40 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 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.

15 true 2.5 true 1 true 6 3 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 266

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 true 6 3 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

Chill out and breathe!

40 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 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.

20 true 2.5 true 1 true 8 3 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 266

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.

24 true 3 true 8 3 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

Chill out and breathe!

40 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 566 http://www.youtube.com/watch?v=EXui9o9DCRA 276

Grab the pull up bar with an underhanded grip and pull your chin up to meet your wrists and slowly let yourself down. Try not to jerk your body for momentum.

15 true 2.5 true 6 3 37000 https://s3.amazonaws.com/prod.skimble/assets/37000/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-1_full.jpg 36991 https://s3.amazonaws.com/prod.skimble/assets/36991/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-2_full.jpg 36986 https://s3.amazonaws.com/prod.skimble/assets/36986/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-3_full.jpg 36980 https://s3.amazonaws.com/prod.skimble/assets/36980/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-4_full.jpg 36977 https://s3.amazonaws.com/prod.skimble/assets/36977/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-5_full.jpg 641 d4bee439fdc0ff04e1621044881d23e5bebc9a35 809

Sit up with bent knees and place your hands shoulder width apart on the floor. Slowly bend at your elbows, hold, and come back up. If you'd like to challenge yourself, try lifting a leg during each bend.

15 true 2.5 true 6 3 36217 https://s3.amazonaws.com/prod.skimble/assets/36217/skimble-workout-trainer-tricep-dips-1-5071_full.jpg Sit up with bent knees and place your hands shoulder-width apart on the floor. Allow your arms to straighten up a bit as you lift up your hips so they are hovering just above the ground. 36218 https://s3.amazonaws.com/prod.skimble/assets/36218/skimble-workout-trainer-tricep-dips-2-5072_full.jpg Dip your body down and touch your sit bones to the ground by bending your elbows. 36221 https://s3.amazonaws.com/prod.skimble/assets/36221/skimble-workout-trainer-tricep-dips-3-5073_full.jpg Return and repeat. 36223 https://s3.amazonaws.com/prod.skimble/assets/36223/skimble-workout-trainer-tricep-dips-4-5072_full.jpg Keep your hips near your fingertips and your shoulders relaxed. Remember to inhale on the dip, exhale on the return! 136 91d8b74088b62d962a1d64b13ec5e3279dc6cde1 68

Chill out and breathe!

40 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 566 http://www.youtube.com/watch?v=EXui9o9DCRA 276

Grab the pull up bar with an underhanded grip and pull your chin up to meet your wrists and slowly let yourself down. Try not to jerk your body for momentum.

10 true 2.5 true 4 3 37000 https://s3.amazonaws.com/prod.skimble/assets/37000/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-1_full.jpg 36991 https://s3.amazonaws.com/prod.skimble/assets/36991/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-2_full.jpg 36986 https://s3.amazonaws.com/prod.skimble/assets/36986/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-3_full.jpg 36980 https://s3.amazonaws.com/prod.skimble/assets/36980/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-4_full.jpg 36977 https://s3.amazonaws.com/prod.skimble/assets/36977/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-5_full.jpg 641 d4bee439fdc0ff04e1621044881d23e5bebc9a35 809

Sit up with bent knees and place your hands shoulder width apart on the floor. Slowly bend at your elbows, hold, and come back up. If you'd like to challenge yourself, try lifting a leg during each bend.

10 true 2.5 true 4 3 36217 https://s3.amazonaws.com/prod.skimble/assets/36217/skimble-workout-trainer-tricep-dips-1-5071_full.jpg Sit up with bent knees and place your hands shoulder-width apart on the floor. Allow your arms to straighten up a bit as you lift up your hips so they are hovering just above the ground. 36218 https://s3.amazonaws.com/prod.skimble/assets/36218/skimble-workout-trainer-tricep-dips-2-5072_full.jpg Dip your body down and touch your sit bones to the ground by bending your elbows. 36221 https://s3.amazonaws.com/prod.skimble/assets/36221/skimble-workout-trainer-tricep-dips-3-5073_full.jpg Return and repeat. 36223 https://s3.amazonaws.com/prod.skimble/assets/36223/skimble-workout-trainer-tricep-dips-4-5072_full.jpg Keep your hips near your fingertips and your shoulders relaxed. Remember to inhale on the dip, exhale on the return! 136 91d8b74088b62d962a1d64b13ec5e3279dc6cde1 68

Chill out and breathe!

40 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 566 http://www.youtube.com/watch?v=EXui9o9DCRA 276

Grab the pull up bar with an underhanded grip and pull your chin up to meet your wrists and slowly let yourself down. Try not to jerk your body for momentum.

5 true 2.5 true 2 3 37000 https://s3.amazonaws.com/prod.skimble/assets/37000/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-1_full.jpg 36991 https://s3.amazonaws.com/prod.skimble/assets/36991/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-2_full.jpg 36986 https://s3.amazonaws.com/prod.skimble/assets/36986/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-3_full.jpg 36980 https://s3.amazonaws.com/prod.skimble/assets/36980/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-4_full.jpg 36977 https://s3.amazonaws.com/prod.skimble/assets/36977/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-5_full.jpg 641 d4bee439fdc0ff04e1621044881d23e5bebc9a35 809

Sit up with bent knees and place your hands shoulder width apart on the floor. Slowly bend at your elbows, hold, and come back up. If you'd like to challenge yourself, try lifting a leg during each bend.

5 true 2.5 true 2 3 36217 https://s3.amazonaws.com/prod.skimble/assets/36217/skimble-workout-trainer-tricep-dips-1-5071_full.jpg Sit up with bent knees and place your hands shoulder-width apart on the floor. Allow your arms to straighten up a bit as you lift up your hips so they are hovering just above the ground. 36218 https://s3.amazonaws.com/prod.skimble/assets/36218/skimble-workout-trainer-tricep-dips-2-5072_full.jpg Dip your body down and touch your sit bones to the ground by bending your elbows. 36221 https://s3.amazonaws.com/prod.skimble/assets/36221/skimble-workout-trainer-tricep-dips-3-5073_full.jpg Return and repeat. 36223 https://s3.amazonaws.com/prod.skimble/assets/36223/skimble-workout-trainer-tricep-dips-4-5072_full.jpg Keep your hips near your fingertips and your shoulders relaxed. Remember to inhale on the dip, exhale on the return! 136 91d8b74088b62d962a1d64b13ec5e3279dc6cde1 1 68

Chill out and breathe!

30 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 1951

Begin with your palms facing away from you, hanging with straight arms from a pull-up bar. Bring both knees toward your chest. Then lower them back down and continue, repeating the movement.

48 true 4 true 12 2 52279 https://s3.amazonaws.com/prod.skimble/assets/52279/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-2_full.jpg 52281 https://s3.amazonaws.com/prod.skimble/assets/52281/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-3_full.jpg 52278 https://s3.amazonaws.com/prod.skimble/assets/52278/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-1_full.jpg 660 6836b26874e875b409106948a16ea7c3f2e09ae6 1953

Begin with palms facing away from you, hanging with straight arms from a pull-up bar. Let go of the bar with your left arm and just hang there.

20 true 1 37042 https://s3.amazonaws.com/prod.skimble/assets/37042/skimble-workout-trainer-exercise-pull-up-right-arm-hang-1_full.jpg 37041 https://s3.amazonaws.com/prod.skimble/assets/37041/skimble-workout-trainer-exercise-pull-up-right-arm-hang-2_full.jpg 550 bc3aa0946aa86bed6671f2dca4501b6441c1064a 1954

Begin with palms facing away from you, hanging with straight arms from a pull-up bar. Let go of the bar with your right arm and just hang there.

20 true 1 37058 https://s3.amazonaws.com/prod.skimble/assets/37058/skimble-workout-trainer-exercise-pull-up-left-arm-hang-1_full.jpg 37057 https://s3.amazonaws.com/prod.skimble/assets/37057/skimble-workout-trainer-exercise-pull-up-left-arm-hang-2_full.jpg 672 16c24bf53e9a9c4b2464bd9fba87c852889162b3 3011

Make your way into Standing Forward Fold. Stand with your feet hip-width distance apart. Grab opposite elbows. Let your upper body hang over your legs.

20 588110 https://s3.amazonaws.com/prod.skimble/assets/588110/skimble-workout-trainer-exercise-ragdoll-pose_279a0128-1_full.jpg 588112 https://s3.amazonaws.com/prod.skimble/assets/588112/skimble-workout-trainer-exercise-ragdoll-pose_279a0129-2_full.jpg 1240 2aae19ae528c6549c078195fae76461dc57bd0bd 1055

Stand tall with your hands behind your head and elbows out to the side. Bring your elbows as far out and back as possible to open up the chest. Squeeze your shoulder blades together and take deep breaths.

20 36857 https://s3.amazonaws.com/prod.skimble/assets/36857/skimble-workout-trainer-exercise-elbows-out-chest-stretch-1_full.jpg 36858 https://s3.amazonaws.com/prod.skimble/assets/36858/skimble-workout-trainer-exercise-elbows-out-chest-stretch-2_full.jpg 36860 https://s3.amazonaws.com/prod.skimble/assets/36860/skimble-workout-trainer-exercise-elbows-out-chest-stretch-3_full.jpg 37 f2e4388d744dc746a59c12eba5bc2cb864a56116 1083

Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.

50 true 4 1588265 https://s3.amazonaws.com/prod.skimble/assets/1588265/skimble-workout-trainer-exercise-good-morning-sunshine-01_full.jpg 1588266 https://s3.amazonaws.com/prod.skimble/assets/1588266/skimble-workout-trainer-exercise-good-morning-sunshine-02_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588285 https://s3.amazonaws.com/prod.skimble/assets/1588285/skimble-workout-trainer-exercise-good-morning-sunshine-04_full.jpg 1588294 https://s3.amazonaws.com/prod.skimble/assets/1588294/skimble-workout-trainer-exercise-good-morning-sunshine-05_full.jpg 1588304 https://s3.amazonaws.com/prod.skimble/assets/1588304/skimble-workout-trainer-exercise-good-morning-sunshine-06_full.jpg 1588310 https://s3.amazonaws.com/prod.skimble/assets/1588310/skimble-workout-trainer-exercise-good-morning-sunshine-07_full.jpg 1588315 https://s3.amazonaws.com/prod.skimble/assets/1588315/skimble-workout-trainer-exercise-good-morning-sunshine-08_full.jpg 1588323 https://s3.amazonaws.com/prod.skimble/assets/1588323/skimble-workout-trainer-exercise-good-morning-sunshine-09_full.jpg 1253 c9605f4693395ab41ca99df3cf142c0be2f7aacb 1890

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 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 201

From half push-up, bring your tailbone back toward your heels. Keeps your arms straight. Reach through your arms.

25 41793 https://s3.amazonaws.com/prod.skimble/assets/41793/skimble-workout-trainer-exercise-yoga-extended-child_s-pose_full.jpg 626 86ac1bb52b186d789895ca2070f2144fb4bb6934 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.caftruetruefalsemaletrue2026-05-24T01:00:13Z 2024-01-30T17:38:52Z Pull Up BarUpper Body, Shoulders12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1258426 17294 2 Build up an aerobic powerhouse with this one! We'll be getting the heart rate up and burning MASSIVE calories for this one today. No equipment needed, just a little bit of space and don't forget to grab some water! - Silas Hesterberg - Future Proof https://s3.amazonaws.com/prod.skimble/assets/2889231/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2889231/maxresdefault_full.jpg false 72c288d4-e16e-11ee-88e6-42010a800020 13 3 false true 0 1258426-aerobic-endurance false 2091 1

2091 2889231 7 https://s3.amazonaws.com/prod.skimble/assets/2889231/maxresdefault_full.jpg 2025-10-28T13:15:29Z 2024-03-13T19:18:18Z No EquipmentFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/2889232/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1257934 17120610 3 Today's FULL BODY STRENGTH workout is loaded with dumbbell strength training exercises mixed with intense explosive movements for power! We are getting in a total body workout designed to build strength, improve endurance and increase power. Challenge yourself today and do YOUR best! HR12WEEK 4.0 #HR12WEEK #homeworkout - Heather Robertson https://s3.amazonaws.com/prod.skimble/assets/2883005/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2883005/maxresdefault_full.jpg false c06dc194-da15-11ee-b037-42010a800020 15 0 false true 0 1257934-day-29-strength-power false 2222 1

2222 2883005 7 https://s3.amazonaws.com/prod.skimble/assets/2883005/maxresdefault_full.jpg 2025-10-28T13:04:20Z 2024-03-04T10:55:45Z Full Bodyhttps://s3.amazonaws.com/prod.skimble/assets/2883006/maxresdefault_thumb.jpg2017-07-28T13:26:39Z17120610nb2ba1dyo141Jon KåreSørensenhttps://www.skimble.com/images/icon_missing_thumb.pnghttps://www.skimble.com/images/icon_missing_full.pngfalsefalsefalsetruefalsefalsefalsetruefalsefalsetruefalse355 1259718 17294 2 Join fitness instructor Ashley Joi in the second video of a three-episode runner's series, presented by 26.2 Team Milk. Think of this as a runner’s guide to all things strength training to help improve the final push on your longest and hardest runs. This session focuses on explosive bodyweight plyometrics, including jumping jacks, butt kicks, burpees, and a core burner, to build both speed and muscle. Throughout the workout, our host will also provide tangible tools to help runners stay motivated during long runs. There's no equipment needed, so press play to join in the fun! - POPSUGAR Fitness https://s3.amazonaws.com/prod.skimble/assets/2899305/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2899305/maxresdefault_full.jpg false bbd44090-f6ad-11ee-beb0-42010a80001e 6 0 false true 0 1259718-hiit-endurance-for-runners false 1004 1

1004 2899305 7 https://s3.amazonaws.com/prod.skimble/assets/2899305/maxresdefault_full.jpg 2025-10-28T13:32:33Z 2024-04-09T20:14:13Z No EquipmentCardiohttps://s3.amazonaws.com/prod.skimble/assets/2899306/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1261562 17294 3 Let's get it started with this athletic workout! This session is about fundamentals of endurance, strength , speed, coordination and flexibility. Within 5 excersises you will focus on these main skill components. Let's bring it on! 30 minutes workout with Rebecca Barthel. As you already know our workouts will get more advanced and difficult. You can do these workouts multiple times and each time you get through it, you will get stronger, better and happier - FITSEVENELEVEN mit Rebecca https://s3.amazonaws.com/prod.skimble/assets/2914944/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2914944/maxresdefault_full.jpg false 2307a848-19ee-11ef-9753-42010a80001d 2 3 false true 300313 1261562-athletic-endurance-workout false 1690 1

1690 2914944 7 https://s3.amazonaws.com/prod.skimble/assets/2914944/maxresdefault_full.jpg 2026-03-22T01:14:28Z 2024-05-24T16:53:25Z Keine AusrüstungFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/2914945/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2