1308 strength Strength 筋力 筋力 ワークアウト https://www.skimble.com/images/workouts/categories/strength_40x40.png https://www.skimble.com/images/workouts/categories/strength_100x100.png https://www.skimble.com/images/workouts/categories/strength_200x200.png https://www.skimble.com/images/workouts/categories/v2/strength_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/strength_640x640.jpg false true 1191102 17294 Toned Arms & Upper Body 3 Ohhh this one was challenging! I used 2 dumbbells of 2 kg each to target my shoulders, biceps, triceps, and core at home. If you ever feel like you need more rest, an extra break or modify an exercise - do so! It's time to get started sooo... are you ready to LEVEL UP? - Sophie, Gains by Brains https://s3.amazonaws.com/prod.skimble/assets/2546211/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2546211/maxresdefault_full.jpg false 0f239438-844d-11ec-9c10-42010a800017 169 11 false true 523 1191102-toned-arms-upper-body false 612 1 10 MIN TONED UPPER BODY & ARMS WORKOUT With Weights At Home (With Dumbbells)
612 2026-05-24T01:00:13Z 2022-02-02T17:25:04Z Exercise Mat, DumbbellsUpper Body, Corehttps://s3.amazonaws.com/prod.skimble/assets/2546212/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1276213 17294 Leg Workout with Dumbbells 2 Try this quick 10min all standing lower body HIIT workout. All you need are a pair of dumbbells and you're ready to blast your legs and get that awesome pump in the shortest amount of time. Sometimes we're just too busy with our lives and this is a great way to get that sweat session in so no excuses. I’m using a pair of 15kg dumbbells and will do 35 seconds on and 10 seconds off for 12 rounds and finish off with a bunch of body weight squats =). Enjoy. - Steven HIIT https://s3.amazonaws.com/prod.skimble/assets/3027764/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3027764/maxresdefault_full.jpg false 5be6bdec-c96c-11ef-acb4-42010a80001e 96 4 false true 162 1276213-leg-workout-with-dumbbells false 629 1 Main Workout
629 3027764 7 https://s3.amazonaws.com/prod.skimble/assets/3027764/maxresdefault_full.jpg 2026-05-31T01:00:08Z 2025-01-03T00:47:50Z DumbbellsLower Body, Legshttps://s3.amazonaws.com/prod.skimble/assets/3027765/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1272441 17294 Lower Body Boxfire 3 This one-hour workout focuses on building lower body strength. No equipment needed beyond a box or bench. It’s an intense leg session so grab some water, a towel, and get ready to feel the goodness. https://s3.amazonaws.com/prod.skimble/assets/3102031/skimble-workout-trainer-app-wow-workout-of-the-week_49_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3102031/skimble-workout-trainer-app-wow-workout-of-the-week_49_full.jpg true d2c11406-8256-11ef-a6fd-42010a80002a 8 1 false true 123 1272441-lower-body-boxfire false 3590 1 2453 Lunges to Squats
Start in an athletic stance with your arms bent in front of your chest. Step forward into a lunge, pause a moment, then press your leg back to the starting position. Immediately follow up with squat. Hold a moment before standing back up. Repeat this sequence by leading with the other leg. Alternate sides.
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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 2363 Left Leg Front Step Up
Stand in front of a step, ledge or box and place your left foot on it with your right foot on the floor. Step up onto your left leg until it's fully straightened, then lower back to your starting position keeping your left foot on the step.
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Stand in front of a step, ledge or box and place your right foot on it with your left foot on the floor. Step up onto your right leg until it's fully straightened, then lower back to your starting position keeping your right foot on the step.
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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 1200 Squat Side Kicks
Stand with your feet shoulder-width apart in a squat position, and fists protecting your face. Bring your left leg up to the side with your knee bent. Then, straighten your leg out to perform a kick. Return to start, and switch sides.
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Take a break. Get ready for the next exercise!
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Start standing to the left side of a box, step or bench. Step onto the box with your right foot. Step up, placing your left foot next to the right and step down to the floor with your right foot on the other side of the box. Lower your left foot down to the floor and immediately place it back up onto the box to repeat the movement on the other side.
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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 2013 Forward Dragon Squats
Start standing with feet hip-width apart. Step your right foot in front and across your body while you simultaneously squat down. Return to start and repeat, alternating sides.
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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 2210 Walking Squats
Start standing with your feet shoulder-width apart. Get into a squat position and stay low as you walk forward. After several steps, walk backwards to the starting position. Go on!
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Take a break. Get ready for the next exercise!
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Start standing at the left side of a box. Step your right leg onto the box and as you stand up raise your straight left leg out to the side. Step down with the left leg followed by the right and repeat.
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Start standing at the right side of a box. Step your left leg onto the box and as you stand up raise your right leg out to the side. Step down with the right leg followed by the left and repeat
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Take a break. Get ready for the next exercise!
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Start in an athletic stance with feet slightly wider than shoulder width, knees bent, hips flexed, and a neutral spine. Quickly alternate lifting your feet up and putting them down just off the ground. Go as fast as you can!
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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 2368 Lateral Hop Overs
Stand to the side of a box, step or bench with one foot on the box and one on the floor. Laterally step up onto the box adding a hop at the top and switching your feet to end up on the other side with one foot on the box and one foot on the floor. Continue to hop from side to side.
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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 1008 Squat Pulses
Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.
40 true 2 true 2 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 68 Rest
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 2050 Power Step Ups
Start with one foot fully on a box with the other foot on the floor. Powerfully drive off of your box foot and jump straight up into the air. Switch legs while you are in the air and land soft. Repeat as soon as you land, alternating legs.
30 true 2.5 true 3 69569 https://s3.amazonaws.com/prod.skimble/assets/69569/skimble-workout-trainer-exercise-power-step-ups_279a0358-1_full.jpg 69577 https://s3.amazonaws.com/prod.skimble/assets/69577/skimble-workout-trainer-exercise-power-step-ups_279a0360-2_full.jpg 69578 https://s3.amazonaws.com/prod.skimble/assets/69578/skimble-workout-trainer-exercise-power-step-ups_279a0363-3_full.jpg 69581 https://s3.amazonaws.com/prod.skimble/assets/69581/skimble-workout-trainer-exercise-power-step-ups_279a0364-4_full.jpg 69584 https://s3.amazonaws.com/prod.skimble/assets/69584/skimble-workout-trainer-exercise-power-step-ups_279a0368-5_full.jpg 69590 https://s3.amazonaws.com/prod.skimble/assets/69590/skimble-workout-trainer-exercise-power-step-ups_279a0369-6_full.jpg 69569 https://s3.amazonaws.com/prod.skimble/assets/69569/skimble-workout-trainer-exercise-power-step-ups_279a0358-1_full.jpg 1100 10a44b94ce00e871f11669f468a0f2a56d656030 1736 Transition
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 2051 Lateral Power Step Ups
Start with one foot fully on a box with the other foot on the floor. Powerfully drive off of your box foot and jump up and also laterally into the air. Switch legs while you are in the air and land soft. Repeat as soon as you land, alternating legs each jump.
30 true 2.5 true 3 69639 https://s3.amazonaws.com/prod.skimble/assets/69639/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0372-1_full.jpg 69644 https://s3.amazonaws.com/prod.skimble/assets/69644/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0373-2_full.jpg 69651 https://s3.amazonaws.com/prod.skimble/assets/69651/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0376-3_full.jpg 69658 https://s3.amazonaws.com/prod.skimble/assets/69658/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0382-4_full.jpg 69665 https://s3.amazonaws.com/prod.skimble/assets/69665/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0383-5_full.jpg 69673 https://s3.amazonaws.com/prod.skimble/assets/69673/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0387-6_full.jpg 69677 https://s3.amazonaws.com/prod.skimble/assets/69677/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0389-7_full.jpg 1073 ca61e098de76d5102cd98936da0f7805cfaa61c1 1736 Transition
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 2052 Quick Box Step Ups
Stand about 6 inches away from a 6-12 inch box. Quickly step up on the box, one foot followed by the other. Quickly step back down to the start position. Repeat. Switch your lead leg at the half way point.
30 true 2.5 true 3 69594 https://s3.amazonaws.com/prod.skimble/assets/69594/skimble-workout-trainer-exercise-quick-box-step-ups_279a0393-1_full.jpg 69625 https://s3.amazonaws.com/prod.skimble/assets/69625/skimble-workout-trainer-exercise-quick-box-step-ups_279a0395-2_full.jpg 69626 https://s3.amazonaws.com/prod.skimble/assets/69626/skimble-workout-trainer-exercise-quick-box-step-ups_279a0397-3_full.jpg 69628 https://s3.amazonaws.com/prod.skimble/assets/69628/skimble-workout-trainer-exercise-quick-box-step-ups_279a0399-4_full.jpg 1070 a7086f8b0fe321b21bd3d051a8c526db70168a0d 1736 Transition
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 2375 Quick Toe Taps on Step
Stand in front of a bench, ledge or box. Begin to quickly tap your toes, one at a time in a running-like manner on the step acting as if the step were hot.
30 true 2.5 true 3 69145 https://s3.amazonaws.com/prod.skimble/assets/69145/skimble-workout-trainer-exercise-quick-toe-taps-on-step_279a0567-1_full.jpg 69149 https://s3.amazonaws.com/prod.skimble/assets/69149/skimble-workout-trainer-exercise-quick-toe-taps-on-step_279a0572-2_full.jpg 69145 https://s3.amazonaws.com/prod.skimble/assets/69145/skimble-workout-trainer-exercise-quick-toe-taps-on-step_279a0567-1_full.jpg 69154 https://s3.amazonaws.com/prod.skimble/assets/69154/skimble-workout-trainer-exercise-quick-toe-taps-on-step_279a0573-3_full.jpg 1090 2019f6bafeb84188f337b0062822a865d6a00e33 68 Rest
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 1 901 Squat Jumps
Start standing with your feet hip-width apart. Bend your knees, keeping your back straight with bent arms in front of your face. Jump up explosively, straightening your legs and lifting your torso up. Land softly and repeat.
30 true 2.5 true 1 true 3 32768 2486289 https://s3.amazonaws.com/prod.skimble/assets/2486289/skimble-workout-darlene-exercise-squat-jumps-08_full.jpg Start standing with your feet hip-width apart. 2486290 https://s3.amazonaws.com/prod.skimble/assets/2486290/skimble-workout-darlene-exercise-squat-jumps-03_full.jpg Bend your knees, keeping your back straight with bent arms in front of your face. 2486286 https://s3.amazonaws.com/prod.skimble/assets/2486286/skimble-workout-darlene-exercise-squat-jumps-05_full.jpg Jump up explosively, straightening your legs and lifting your torso up. 2486287 https://s3.amazonaws.com/prod.skimble/assets/2486287/skimble-workout-darlene-exercise-squat-jumps-07_full.jpg Land softly. Stand back up and repeat. 536 128daa6adc5eae79224661ac1cce320d1b01bda2 2435 Walking
Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
10 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 1015 Pogo Hops
Stand tall with your feet hip-width apart. Quickly bounce up and down on the balls of your feet. Don't let your heels touch the ground.
30 true 2 true 3 2151257 https://s3.amazonaws.com/prod.skimble/assets/2151257/skimble-workout-trainer-exercise-pogo-hops-1_full.jpg 2151261 https://s3.amazonaws.com/prod.skimble/assets/2151261/skimble-workout-trainer-exercise-pogo-hops-2_full.jpg 2151266 https://s3.amazonaws.com/prod.skimble/assets/2151266/skimble-workout-trainer-exercise-pogo-hops-3_full.jpg 2151274 https://s3.amazonaws.com/prod.skimble/assets/2151274/skimble-workout-trainer-exercise-pogo-hops-4_full.jpg 547 http://www.youtube.com/watch?v=_pDSkxhbLVE 11 045876b1689d3fecffcf3c6e95024d02f6c36787 2435 Walking
Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
10 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 1200 Squat Side Kicks
Stand with your feet shoulder-width apart in a squat position, and fists protecting your face. Bring your left leg up to the side with your knee bent. Then, straighten your leg out to perform a kick. Return to start, and switch sides.
30 true 4 true 3 32768 2506387 https://s3.amazonaws.com/prod.skimble/assets/2506387/skimble-workout-trainer-exercise-squat-side-kicks-01_full.jpg 2506397 https://s3.amazonaws.com/prod.skimble/assets/2506397/skimble-workout-trainer-exercise-squat-side-kicks-02_full.jpg 2506389 https://s3.amazonaws.com/prod.skimble/assets/2506389/skimble-workout-trainer-exercise-squat-side-kicks-03_full.jpg 2506388 https://s3.amazonaws.com/prod.skimble/assets/2506388/skimble-workout-trainer-exercise-squat-side-kicks-04_full.jpg 2506391 https://s3.amazonaws.com/prod.skimble/assets/2506391/skimble-workout-trainer-exercise-squat-side-kicks-05_full.jpg 2506397 https://s3.amazonaws.com/prod.skimble/assets/2506397/skimble-workout-trainer-exercise-squat-side-kicks-02_full.jpg 2506404 https://s3.amazonaws.com/prod.skimble/assets/2506404/skimble-workout-trainer-exercise-squat-side-kicks-10_full.jpg 2506399 https://s3.amazonaws.com/prod.skimble/assets/2506399/skimble-workout-trainer-exercise-squat-side-kicks-09_full.jpg 2506393 https://s3.amazonaws.com/prod.skimble/assets/2506393/skimble-workout-trainer-exercise-squat-side-kicks-08_full.jpg 2506397 https://s3.amazonaws.com/prod.skimble/assets/2506397/skimble-workout-trainer-exercise-squat-side-kicks-02_full.jpg 218 11780ad07002d3c9bb7767f40b7a72799298ad76 2435 Walking
Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
10 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 1012 Ice Skaters
Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.
30 true 1 true 3 1785729 https://s3.amazonaws.com/prod.skimble/assets/1785729/skimble-workout-trainer-exercise-ice-skaters-1_full.jpg 1785732 https://s3.amazonaws.com/prod.skimble/assets/1785732/skimble-workout-trainer-exercise-ice-skaters-2_full.jpg 1785737 https://s3.amazonaws.com/prod.skimble/assets/1785737/skimble-workout-trainer-exercise-ice-skaters-3_full.jpg 1785742 https://s3.amazonaws.com/prod.skimble/assets/1785742/skimble-workout-trainer-exercise-ice-skaters-4_full.jpg 494 http://www.youtube.com/watch?v=3ydNIDwzIeg 613 3d9720534710f18b7e6d28c69380485a41cf675f 68 Rest
Chill out and breathe!
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 2453 Lunges to Squats
Start in an athletic stance with your arms bent in front of your chest. Step forward into a lunge, pause a moment, then press your leg back to the starting position. Immediately follow up with squat. Hold a moment before standing back up. Repeat this sequence by leading with the other leg. Alternate sides.
40 true 4 true 2 1805632 https://s3.amazonaws.com/prod.skimble/assets/1805632/skimble-workout-darlene-exercise-lunges-to-squats-01_full.jpg 1805640 https://s3.amazonaws.com/prod.skimble/assets/1805640/skimble-workout-darlene-exercise-lunges-to-squats-02_full.jpg 1805648 https://s3.amazonaws.com/prod.skimble/assets/1805648/skimble-workout-darlene-exercise-lunges-to-squats-03_full.jpg 1805656 https://s3.amazonaws.com/prod.skimble/assets/1805656/skimble-workout-darlene-exercise-lunges-to-squats-04_full.jpg 1805664 https://s3.amazonaws.com/prod.skimble/assets/1805664/skimble-workout-darlene-exercise-lunges-to-squats-05_full.jpg 1805672 https://s3.amazonaws.com/prod.skimble/assets/1805672/skimble-workout-darlene-exercise-lunges-to-squats-06_full.jpg 1805680 https://s3.amazonaws.com/prod.skimble/assets/1805680/skimble-workout-darlene-exercise-lunges-to-squats-07_full.jpg 1805688 https://s3.amazonaws.com/prod.skimble/assets/1805688/skimble-workout-darlene-exercise-lunges-to-squats-08_full.jpg 1805696 https://s3.amazonaws.com/prod.skimble/assets/1805696/skimble-workout-darlene-exercise-lunges-to-squats-09_full.jpg 1805704 https://s3.amazonaws.com/prod.skimble/assets/1805704/skimble-workout-darlene-exercise-lunges-to-squats-10_full.jpg 1805712 https://s3.amazonaws.com/prod.skimble/assets/1805712/skimble-workout-darlene-exercise-lunges-to-squats-11_full.jpg 1805720 https://s3.amazonaws.com/prod.skimble/assets/1805720/skimble-workout-darlene-exercise-lunges-to-squats-12_full.jpg 1805728 https://s3.amazonaws.com/prod.skimble/assets/1805728/skimble-workout-darlene-exercise-lunges-to-squats-13_full.jpg 1805736 https://s3.amazonaws.com/prod.skimble/assets/1805736/skimble-workout-darlene-exercise-lunges-to-squats-14_full.jpg 1805760 https://s3.amazonaws.com/prod.skimble/assets/1805760/skimble-workout-darlene-exercise-lunges-to-squats-15_full.jpg 1805768 https://s3.amazonaws.com/prod.skimble/assets/1805768/skimble-workout-darlene-exercise-lunges-to-squats-16_full.jpg 1366 e8ffefa8c4fc356a35f2ad84c9c3c442f0da8c7e 1736 Transition
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 2363 Left Leg Front Step Up
Stand in front of a step, ledge or box and place your left foot on it with your right foot on the floor. Step up onto your left leg until it's fully straightened, then lower back to your starting position keeping your left foot on the step.
40 true 2.5 true 2 69458 https://s3.amazonaws.com/prod.skimble/assets/69458/skimble-workout-trainer-exercise-left-leg-front-step-up_279a0440-1_full.jpg 69470 https://s3.amazonaws.com/prod.skimble/assets/69470/skimble-workout-trainer-exercise-left-leg-front-step-up_279a0441-2_full.jpg 69474 https://s3.amazonaws.com/prod.skimble/assets/69474/skimble-workout-trainer-exercise-left-leg-front-step-up_279a0444-3_full.jpg 69480 https://s3.amazonaws.com/prod.skimble/assets/69480/skimble-workout-trainer-exercise-left-leg-front-step-up_279a0446-4_full.jpg 69470 https://s3.amazonaws.com/prod.skimble/assets/69470/skimble-workout-trainer-exercise-left-leg-front-step-up_279a0441-2_full.jpg 1108 9acb55081404ca48333b2d1f883e760cd8565e86 2364 Right Leg Front Step Up
Stand in front of a step, ledge or box and place your right foot on it with your left foot on the floor. Step up onto your right leg until it's fully straightened, then lower back to your starting position keeping your right foot on the step.
40 true 2.5 true 2 69421 https://s3.amazonaws.com/prod.skimble/assets/69421/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0447-1_full.jpg 69429 https://s3.amazonaws.com/prod.skimble/assets/69429/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0449-2_full.jpg 69434 https://s3.amazonaws.com/prod.skimble/assets/69434/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0451-3_full.jpg 69457 https://s3.amazonaws.com/prod.skimble/assets/69457/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0454-4_full.jpg 69429 https://s3.amazonaws.com/prod.skimble/assets/69429/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0449-2_full.jpg 1095 01b657e392d20a06abdb7f4cb7aab9af6de20403 1736 Transition
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 1200 Squat Side Kicks
Stand with your feet shoulder-width apart in a squat position, and fists protecting your face. Bring your left leg up to the side with your knee bent. Then, straighten your leg out to perform a kick. Return to start, and switch sides.
40 true 4 true 2 2506387 https://s3.amazonaws.com/prod.skimble/assets/2506387/skimble-workout-trainer-exercise-squat-side-kicks-01_full.jpg 2506397 https://s3.amazonaws.com/prod.skimble/assets/2506397/skimble-workout-trainer-exercise-squat-side-kicks-02_full.jpg 2506389 https://s3.amazonaws.com/prod.skimble/assets/2506389/skimble-workout-trainer-exercise-squat-side-kicks-03_full.jpg 2506388 https://s3.amazonaws.com/prod.skimble/assets/2506388/skimble-workout-trainer-exercise-squat-side-kicks-04_full.jpg 2506391 https://s3.amazonaws.com/prod.skimble/assets/2506391/skimble-workout-trainer-exercise-squat-side-kicks-05_full.jpg 2506397 https://s3.amazonaws.com/prod.skimble/assets/2506397/skimble-workout-trainer-exercise-squat-side-kicks-02_full.jpg 2506404 https://s3.amazonaws.com/prod.skimble/assets/2506404/skimble-workout-trainer-exercise-squat-side-kicks-10_full.jpg 2506399 https://s3.amazonaws.com/prod.skimble/assets/2506399/skimble-workout-trainer-exercise-squat-side-kicks-09_full.jpg 2506393 https://s3.amazonaws.com/prod.skimble/assets/2506393/skimble-workout-trainer-exercise-squat-side-kicks-08_full.jpg 2506397 https://s3.amazonaws.com/prod.skimble/assets/2506397/skimble-workout-trainer-exercise-squat-side-kicks-02_full.jpg 218 11780ad07002d3c9bb7767f40b7a72799298ad76 1736 Transition
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 2372 Lateral Step Ups
Start standing to the left side of a box, step or bench. Step onto the box with your right foot. Step up, placing your left foot next to the right and step down to the floor with your right foot on the other side of the box. Lower your left foot down to the floor and immediately place it back up onto the box to repeat the movement on the other side.
40 true 2.5 true 2 69190 https://s3.amazonaws.com/prod.skimble/assets/69190/skimble-workout-trainer-exercise-lateral-step-ups_279a0540-1_full.jpg 69201 https://s3.amazonaws.com/prod.skimble/assets/69201/skimble-workout-trainer-exercise-lateral-step-ups_279a0541-2_full.jpg 69213 https://s3.amazonaws.com/prod.skimble/assets/69213/skimble-workout-trainer-exercise-lateral-step-ups_279a0543-3_full.jpg 69218 https://s3.amazonaws.com/prod.skimble/assets/69218/skimble-workout-trainer-exercise-lateral-step-ups_279a0545-4_full.jpg 69233 https://s3.amazonaws.com/prod.skimble/assets/69233/skimble-workout-trainer-exercise-lateral-step-ups_279a0547-5_full.jpg 1098 9b0cb379f842495c4a9b7032b45426ceef4acc33 1736 Transition
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 2013 Forward Dragon Squats
Start standing with feet hip-width apart. Step your right foot in front and across your body while you simultaneously squat down. Return to start and repeat, alternating sides.
40 true 3 2151481 https://s3.amazonaws.com/prod.skimble/assets/2151481/skimble-workout-trainer-exercise-forward-dragon-squats-1_full.jpg 2151484 https://s3.amazonaws.com/prod.skimble/assets/2151484/skimble-workout-trainer-exercise-forward-dragon-squats-2_full.jpg 2151488 https://s3.amazonaws.com/prod.skimble/assets/2151488/skimble-workout-trainer-exercise-forward-dragon-squats-3_full.jpg 2151493 https://s3.amazonaws.com/prod.skimble/assets/2151493/skimble-workout-trainer-exercise-forward-dragon-squats-4_full.jpg 2151500 https://s3.amazonaws.com/prod.skimble/assets/2151500/skimble-workout-trainer-exercise-forward-dragon-squats-5_full.jpg 2151510 https://s3.amazonaws.com/prod.skimble/assets/2151510/skimble-workout-trainer-exercise-forward-dragon-squats-6_full.jpg 1455 9970f5525e015e2fd26cd6d0bea3ebcabe993e8f 68 Rest
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 2210 Walking Squats
Start standing with your feet shoulder-width apart. Get into a squat position and stay low as you walk forward. After several steps, walk backwards to the starting position. Go on!
40 true 3 true true 2 32768 51852 https://s3.amazonaws.com/prod.skimble/assets/51852/skimble-workout-trainer-exercise-walking-squats-8_full.jpg 51844 https://s3.amazonaws.com/prod.skimble/assets/51844/skimble-workout-trainer-exercise-walking-squats-7_full.jpg 51832 https://s3.amazonaws.com/prod.skimble/assets/51832/skimble-workout-trainer-exercise-walking-squats-6_full.jpg 51825 https://s3.amazonaws.com/prod.skimble/assets/51825/skimble-workout-trainer-exercise-walking-squats-5_full.jpg 51819 https://s3.amazonaws.com/prod.skimble/assets/51819/skimble-workout-trainer-exercise-walking-squats-4_full.jpg 51811 https://s3.amazonaws.com/prod.skimble/assets/51811/skimble-workout-trainer-exercise-walking-squats-3_full.jpg 51802 https://s3.amazonaws.com/prod.skimble/assets/51802/skimble-workout-trainer-exercise-walking-squats-2_full.jpg 51798 https://s3.amazonaws.com/prod.skimble/assets/51798/skimble-workout-trainer-exercise-walking-squats-1_full.jpg 725 744d3d2c9fd8737f9798fa8ae4a2c19272b68abe 1736 Transition
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 2373 Lateral Step Ups with Left Leg Raise
Start standing at the left side of a box. Step your right leg onto the box and as you stand up raise your straight left leg out to the side. Step down with the left leg followed by the right and repeat.
40 true 2.5 true 2 69168 https://s3.amazonaws.com/prod.skimble/assets/69168/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0549-1_full.jpg 69170 https://s3.amazonaws.com/prod.skimble/assets/69170/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0553-2_full.jpg 69174 https://s3.amazonaws.com/prod.skimble/assets/69174/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0556-3_full.jpg 69181 https://s3.amazonaws.com/prod.skimble/assets/69181/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0558-4_full.jpg 69174 https://s3.amazonaws.com/prod.skimble/assets/69174/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0556-3_full.jpg 69170 https://s3.amazonaws.com/prod.skimble/assets/69170/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0553-2_full.jpg 1076 a992cddb3f7f82b45fd267afbbe95287395aab5c 2374 Lateral Step Ups with Right Leg Raise
Start standing at the right side of a box. Step your left leg onto the box and as you stand up raise your right leg out to the side. Step down with the right leg followed by the left and repeat
40 true 2.5 true 2 69705 https://s3.amazonaws.com/prod.skimble/assets/69705/skimble-workout-trainer-exercise-lateral-step-ups-with-right-leg-raise_279a0559-1_full.jpg 69713 https://s3.amazonaws.com/prod.skimble/assets/69713/skimble-workout-trainer-exercise-lateral-step-ups-with-right-leg-raise_279a0561-2_full.jpg 69714 https://s3.amazonaws.com/prod.skimble/assets/69714/skimble-workout-trainer-exercise-lateral-step-ups-with-right-leg-raise_279a0564-3_full.jpg 69729 https://s3.amazonaws.com/prod.skimble/assets/69729/skimble-workout-trainer-exercise-lateral-step-ups-with-right-leg-raise_279a0566-4_full.jpg 69714 https://s3.amazonaws.com/prod.skimble/assets/69714/skimble-workout-trainer-exercise-lateral-step-ups-with-right-leg-raise_279a0564-3_full.jpg 69713 https://s3.amazonaws.com/prod.skimble/assets/69713/skimble-workout-trainer-exercise-lateral-step-ups-with-right-leg-raise_279a0561-2_full.jpg 1067 c043454c674055a2fa686a7b6cff85f5bc4819ac 1736 Transition
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 2012 Quick Feet
Start in an athletic stance with feet slightly wider than shoulder width, knees bent, hips flexed, and a neutral spine. Quickly alternate lifting your feet up and putting them down just off the ground. Go as fast as you can!
40 true 3 32768 40545 https://s3.amazonaws.com/prod.skimble/assets/40545/skimble-workout-trainer-exercise-quick-feet-7_full.jpg 40546 https://s3.amazonaws.com/prod.skimble/assets/40546/skimble-workout-trainer-exercise-quick-feet-6_full.jpg 40547 https://s3.amazonaws.com/prod.skimble/assets/40547/skimble-workout-trainer-exercise-quick-feet-5_full.jpg 40550 https://s3.amazonaws.com/prod.skimble/assets/40550/skimble-workout-trainer-exercise-quick-feet-4_full.jpg 40552 https://s3.amazonaws.com/prod.skimble/assets/40552/skimble-workout-trainer-exercise-quick-feet-3_full.jpg 40556 https://s3.amazonaws.com/prod.skimble/assets/40556/skimble-workout-trainer-exercise-quick-feet-2_full.jpg 40559 https://s3.amazonaws.com/prod.skimble/assets/40559/skimble-workout-trainer-exercise-quick-feet-1_full.jpg 632 e5712606c774f19dc1e0f9f5ed09355325897954 1736 Transition
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 2368 Lateral Hop Overs
Stand to the side of a box, step or bench with one foot on the box and one on the floor. Laterally step up onto the box adding a hop at the top and switching your feet to end up on the other side with one foot on the box and one foot on the floor. Continue to hop from side to side.
40 true 2.5 true 2 131072 1785593 https://s3.amazonaws.com/prod.skimble/assets/1785593/skimble-workout-trainer-exercise-lateral-hop-overs-1_full.jpg 1785595 https://s3.amazonaws.com/prod.skimble/assets/1785595/skimble-workout-trainer-exercise-lateral-hop-overs-2_full.jpg 1785600 https://s3.amazonaws.com/prod.skimble/assets/1785600/skimble-workout-trainer-exercise-lateral-hop-overs-3_full.jpg 1785608 https://s3.amazonaws.com/prod.skimble/assets/1785608/skimble-workout-trainer-exercise-lateral-hop-overs-4_full.jpg 1785614 https://s3.amazonaws.com/prod.skimble/assets/1785614/skimble-workout-trainer-exercise-lateral-hop-overs-5_full.jpg 1785623 https://s3.amazonaws.com/prod.skimble/assets/1785623/skimble-workout-trainer-exercise-lateral-hop-overs-6_full.jpg 1785633 https://s3.amazonaws.com/prod.skimble/assets/1785633/skimble-workout-trainer-exercise-lateral-hop-overs-7_full.jpg 1785642 https://s3.amazonaws.com/prod.skimble/assets/1785642/skimble-workout-trainer-exercise-lateral-hop-overs-8_full.jpg 1785649 https://s3.amazonaws.com/prod.skimble/assets/1785649/skimble-workout-trainer-exercise-lateral-hop-overs-9_full.jpg 1785657 https://s3.amazonaws.com/prod.skimble/assets/1785657/skimble-workout-trainer-exercise-lateral-hop-overs-10_full.jpg 1325 f4759c01045b64af7c178a6aa643f705b7a7c18d 1736 Transition
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 1008 Squat Pulses
Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.
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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 2050 Power Step Ups
Start with one foot fully on a box with the other foot on the floor. Powerfully drive off of your box foot and jump straight up into the air. Switch legs while you are in the air and land soft. Repeat as soon as you land, alternating legs.
30 true 2.5 true 3 69569 https://s3.amazonaws.com/prod.skimble/assets/69569/skimble-workout-trainer-exercise-power-step-ups_279a0358-1_full.jpg 69577 https://s3.amazonaws.com/prod.skimble/assets/69577/skimble-workout-trainer-exercise-power-step-ups_279a0360-2_full.jpg 69578 https://s3.amazonaws.com/prod.skimble/assets/69578/skimble-workout-trainer-exercise-power-step-ups_279a0363-3_full.jpg 69581 https://s3.amazonaws.com/prod.skimble/assets/69581/skimble-workout-trainer-exercise-power-step-ups_279a0364-4_full.jpg 69584 https://s3.amazonaws.com/prod.skimble/assets/69584/skimble-workout-trainer-exercise-power-step-ups_279a0368-5_full.jpg 69590 https://s3.amazonaws.com/prod.skimble/assets/69590/skimble-workout-trainer-exercise-power-step-ups_279a0369-6_full.jpg 69569 https://s3.amazonaws.com/prod.skimble/assets/69569/skimble-workout-trainer-exercise-power-step-ups_279a0358-1_full.jpg 1100 10a44b94ce00e871f11669f468a0f2a56d656030 1736 Transition
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 2051 Lateral Power Step Ups
Start with one foot fully on a box with the other foot on the floor. Powerfully drive off of your box foot and jump up and also laterally into the air. Switch legs while you are in the air and land soft. Repeat as soon as you land, alternating legs each jump.
30 true 2.5 true 3 69639 https://s3.amazonaws.com/prod.skimble/assets/69639/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0372-1_full.jpg 69644 https://s3.amazonaws.com/prod.skimble/assets/69644/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0373-2_full.jpg 69651 https://s3.amazonaws.com/prod.skimble/assets/69651/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0376-3_full.jpg 69658 https://s3.amazonaws.com/prod.skimble/assets/69658/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0382-4_full.jpg 69665 https://s3.amazonaws.com/prod.skimble/assets/69665/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0383-5_full.jpg 69673 https://s3.amazonaws.com/prod.skimble/assets/69673/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0387-6_full.jpg 69677 https://s3.amazonaws.com/prod.skimble/assets/69677/skimble-workout-trainer-exercise-lateral-power-step-ups_279a0389-7_full.jpg 1073 ca61e098de76d5102cd98936da0f7805cfaa61c1 1736 Transition
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 2052 Quick Box Step Ups
Stand about 6 inches away from a 6-12 inch box. Quickly step up on the box, one foot followed by the other. Quickly step back down to the start position. Repeat. Switch your lead leg at the half way point.
30 true 2.5 true 3 69594 https://s3.amazonaws.com/prod.skimble/assets/69594/skimble-workout-trainer-exercise-quick-box-step-ups_279a0393-1_full.jpg 69625 https://s3.amazonaws.com/prod.skimble/assets/69625/skimble-workout-trainer-exercise-quick-box-step-ups_279a0395-2_full.jpg 69626 https://s3.amazonaws.com/prod.skimble/assets/69626/skimble-workout-trainer-exercise-quick-box-step-ups_279a0397-3_full.jpg 69628 https://s3.amazonaws.com/prod.skimble/assets/69628/skimble-workout-trainer-exercise-quick-box-step-ups_279a0399-4_full.jpg 1070 a7086f8b0fe321b21bd3d051a8c526db70168a0d 1736 Transition
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 2375 Quick Toe Taps on Step
Stand in front of a bench, ledge or box. Begin to quickly tap your toes, one at a time in a running-like manner on the step acting as if the step were hot.
30 true 2.5 true 3 69145 https://s3.amazonaws.com/prod.skimble/assets/69145/skimble-workout-trainer-exercise-quick-toe-taps-on-step_279a0567-1_full.jpg 69149 https://s3.amazonaws.com/prod.skimble/assets/69149/skimble-workout-trainer-exercise-quick-toe-taps-on-step_279a0572-2_full.jpg 69145 https://s3.amazonaws.com/prod.skimble/assets/69145/skimble-workout-trainer-exercise-quick-toe-taps-on-step_279a0567-1_full.jpg 69154 https://s3.amazonaws.com/prod.skimble/assets/69154/skimble-workout-trainer-exercise-quick-toe-taps-on-step_279a0573-3_full.jpg 1090 2019f6bafeb84188f337b0062822a865d6a00e33 68 Rest
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 1 901 Squat Jumps
Start standing with your feet hip-width apart. Bend your knees, keeping your back straight with bent arms in front of your face. Jump up explosively, straightening your legs and lifting your torso up. Land softly and repeat.
30 true 2.5 true 1 true 3 32768 2486289 https://s3.amazonaws.com/prod.skimble/assets/2486289/skimble-workout-darlene-exercise-squat-jumps-08_full.jpg Start standing with your feet hip-width apart. 2486290 https://s3.amazonaws.com/prod.skimble/assets/2486290/skimble-workout-darlene-exercise-squat-jumps-03_full.jpg Bend your knees, keeping your back straight with bent arms in front of your face. 2486286 https://s3.amazonaws.com/prod.skimble/assets/2486286/skimble-workout-darlene-exercise-squat-jumps-05_full.jpg Jump up explosively, straightening your legs and lifting your torso up. 2486287 https://s3.amazonaws.com/prod.skimble/assets/2486287/skimble-workout-darlene-exercise-squat-jumps-07_full.jpg Land softly. Stand back up and repeat. 536 128daa6adc5eae79224661ac1cce320d1b01bda2 2435 Walking
Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
10 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 1015 Pogo Hops
Stand tall with your feet hip-width apart. Quickly bounce up and down on the balls of your feet. Don't let your heels touch the ground.
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Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
10 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 1200 Squat Side Kicks
Stand with your feet shoulder-width apart in a squat position, and fists protecting your face. Bring your left leg up to the side with your knee bent. Then, straighten your leg out to perform a kick. Return to start, and switch sides.
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Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
10 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 1012 Ice Skaters
Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.
30 true 1 true 3 1785729 https://s3.amazonaws.com/prod.skimble/assets/1785729/skimble-workout-trainer-exercise-ice-skaters-1_full.jpg 1785732 https://s3.amazonaws.com/prod.skimble/assets/1785732/skimble-workout-trainer-exercise-ice-skaters-2_full.jpg 1785737 https://s3.amazonaws.com/prod.skimble/assets/1785737/skimble-workout-trainer-exercise-ice-skaters-3_full.jpg 1785742 https://s3.amazonaws.com/prod.skimble/assets/1785742/skimble-workout-trainer-exercise-ice-skaters-4_full.jpg 494 http://www.youtube.com/watch?v=3ydNIDwzIeg 613 3d9720534710f18b7e6d28c69380485a41cf675f 2435 Walking
Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
10 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 68 Rest
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 2453 Lunges to Squats
Start in an athletic stance with your arms bent in front of your chest. Step forward into a lunge, pause a moment, then press your leg back to the starting position. Immediately follow up with squat. Hold a moment before standing back up. Repeat this sequence by leading with the other leg. Alternate sides.
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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 2363 Left Leg Front Step Up
Stand in front of a step, ledge or box and place your left foot on it with your right foot on the floor. Step up onto your left leg until it's fully straightened, then lower back to your starting position keeping your left foot on the step.
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Stand in front of a step, ledge or box and place your right foot on it with your left foot on the floor. Step up onto your right leg until it's fully straightened, then lower back to your starting position keeping your right foot on the step.
40 true 2.5 true 2 69421 https://s3.amazonaws.com/prod.skimble/assets/69421/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0447-1_full.jpg 69429 https://s3.amazonaws.com/prod.skimble/assets/69429/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0449-2_full.jpg 69434 https://s3.amazonaws.com/prod.skimble/assets/69434/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0451-3_full.jpg 69457 https://s3.amazonaws.com/prod.skimble/assets/69457/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0454-4_full.jpg 69429 https://s3.amazonaws.com/prod.skimble/assets/69429/skimble-workout-trainer-exercise-right-leg-front-step-up_279a0449-2_full.jpg 1095 01b657e392d20a06abdb7f4cb7aab9af6de20403 1736 Transition
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 1200 Squat Side Kicks
Stand with your feet shoulder-width apart in a squat position, and fists protecting your face. Bring your left leg up to the side with your knee bent. Then, straighten your leg out to perform a kick. Return to start, and switch sides.
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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 2372 Lateral Step Ups
Start standing to the left side of a box, step or bench. Step onto the box with your right foot. Step up, placing your left foot next to the right and step down to the floor with your right foot on the other side of the box. Lower your left foot down to the floor and immediately place it back up onto the box to repeat the movement on the other side.
40 true 2.5 true 2 69190 https://s3.amazonaws.com/prod.skimble/assets/69190/skimble-workout-trainer-exercise-lateral-step-ups_279a0540-1_full.jpg 69201 https://s3.amazonaws.com/prod.skimble/assets/69201/skimble-workout-trainer-exercise-lateral-step-ups_279a0541-2_full.jpg 69213 https://s3.amazonaws.com/prod.skimble/assets/69213/skimble-workout-trainer-exercise-lateral-step-ups_279a0543-3_full.jpg 69218 https://s3.amazonaws.com/prod.skimble/assets/69218/skimble-workout-trainer-exercise-lateral-step-ups_279a0545-4_full.jpg 69233 https://s3.amazonaws.com/prod.skimble/assets/69233/skimble-workout-trainer-exercise-lateral-step-ups_279a0547-5_full.jpg 1098 9b0cb379f842495c4a9b7032b45426ceef4acc33 1736 Transition
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 2013 Forward Dragon Squats
Start standing with feet hip-width apart. Step your right foot in front and across your body while you simultaneously squat down. Return to start and repeat, alternating sides.
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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 2210 Walking Squats
Start standing with your feet shoulder-width apart. Get into a squat position and stay low as you walk forward. After several steps, walk backwards to the starting position. Go on!
40 true 3 true true 2 32768 51852 https://s3.amazonaws.com/prod.skimble/assets/51852/skimble-workout-trainer-exercise-walking-squats-8_full.jpg 51844 https://s3.amazonaws.com/prod.skimble/assets/51844/skimble-workout-trainer-exercise-walking-squats-7_full.jpg 51832 https://s3.amazonaws.com/prod.skimble/assets/51832/skimble-workout-trainer-exercise-walking-squats-6_full.jpg 51825 https://s3.amazonaws.com/prod.skimble/assets/51825/skimble-workout-trainer-exercise-walking-squats-5_full.jpg 51819 https://s3.amazonaws.com/prod.skimble/assets/51819/skimble-workout-trainer-exercise-walking-squats-4_full.jpg 51811 https://s3.amazonaws.com/prod.skimble/assets/51811/skimble-workout-trainer-exercise-walking-squats-3_full.jpg 51802 https://s3.amazonaws.com/prod.skimble/assets/51802/skimble-workout-trainer-exercise-walking-squats-2_full.jpg 51798 https://s3.amazonaws.com/prod.skimble/assets/51798/skimble-workout-trainer-exercise-walking-squats-1_full.jpg 725 744d3d2c9fd8737f9798fa8ae4a2c19272b68abe 1736 Transition
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 2373 Lateral Step Ups with Left Leg Raise
Start standing at the left side of a box. Step your right leg onto the box and as you stand up raise your straight left leg out to the side. Step down with the left leg followed by the right and repeat.
40 true 2.5 true 2 69168 https://s3.amazonaws.com/prod.skimble/assets/69168/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0549-1_full.jpg 69170 https://s3.amazonaws.com/prod.skimble/assets/69170/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0553-2_full.jpg 69174 https://s3.amazonaws.com/prod.skimble/assets/69174/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0556-3_full.jpg 69181 https://s3.amazonaws.com/prod.skimble/assets/69181/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0558-4_full.jpg 69174 https://s3.amazonaws.com/prod.skimble/assets/69174/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0556-3_full.jpg 69170 https://s3.amazonaws.com/prod.skimble/assets/69170/skimble-workout-trainer-exercise-lateral-step-ups-with-left-leg-raise_279a0553-2_full.jpg 1076 a992cddb3f7f82b45fd267afbbe95287395aab5c 2374 Lateral Step Ups with Right Leg Raise
Start standing at the right side of a box. Step your left leg onto the box and as you stand up raise your right leg out to the side. Step down with the right leg followed by the left and repeat
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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 2012 Quick Feet
Start in an athletic stance with feet slightly wider than shoulder width, knees bent, hips flexed, and a neutral spine. Quickly alternate lifting your feet up and putting them down just off the ground. Go as fast as you can!
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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 2368 Lateral Hop Overs
Stand to the side of a box, step or bench with one foot on the box and one on the floor. Laterally step up onto the box adding a hop at the top and switching your feet to end up on the other side with one foot on the box and one foot on the floor. Continue to hop from side to side.
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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 1008 Squat Pulses
Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.
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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 2050 Power Step Ups
Start with one foot fully on a box with the other foot on the floor. Powerfully drive off of your box foot and jump straight up into the air. Switch legs while you are in the air and land soft. Repeat as soon as you land, alternating legs.
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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 2051 Lateral Power Step Ups
Start with one foot fully on a box with the other foot on the floor. Powerfully drive off of your box foot and jump up and also laterally into the air. Switch legs while you are in the air and land soft. Repeat as soon as you land, alternating legs each jump.
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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 2052 Quick Box Step Ups
Stand about 6 inches away from a 6-12 inch box. Quickly step up on the box, one foot followed by the other. Quickly step back down to the start position. Repeat. Switch your lead leg at the half way point.
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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 2375 Quick Toe Taps on Step
Stand in front of a bench, ledge or box. Begin to quickly tap your toes, one at a time in a running-like manner on the step acting as if the step were hot.
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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 1 901 Squat Jumps
Start standing with your feet hip-width apart. Bend your knees, keeping your back straight with bent arms in front of your face. Jump up explosively, straightening your legs and lifting your torso up. Land softly and repeat.
30 true 2.5 true 1 true 3 32768 2486289 https://s3.amazonaws.com/prod.skimble/assets/2486289/skimble-workout-darlene-exercise-squat-jumps-08_full.jpg Start standing with your feet hip-width apart. 2486290 https://s3.amazonaws.com/prod.skimble/assets/2486290/skimble-workout-darlene-exercise-squat-jumps-03_full.jpg Bend your knees, keeping your back straight with bent arms in front of your face. 2486286 https://s3.amazonaws.com/prod.skimble/assets/2486286/skimble-workout-darlene-exercise-squat-jumps-05_full.jpg Jump up explosively, straightening your legs and lifting your torso up. 2486287 https://s3.amazonaws.com/prod.skimble/assets/2486287/skimble-workout-darlene-exercise-squat-jumps-07_full.jpg Land softly. Stand back up and repeat. 536 128daa6adc5eae79224661ac1cce320d1b01bda2 2435 Walking
Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
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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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Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
10 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 1200 Squat Side Kicks
Stand with your feet shoulder-width apart in a squat position, and fists protecting your face. Bring your left leg up to the side with your knee bent. Then, straighten your leg out to perform a kick. Return to start, and switch sides.
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Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
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Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.
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Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
10 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 68 Rest
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 1 866 Right Hamstring Stretch
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.
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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.
20 32768 1709613 https://s3.amazonaws.com/prod.skimble/assets/1709613/skimble-workout-trainer-exercise-left-hamstring-stretch-1_full.jpg 1709614 https://s3.amazonaws.com/prod.skimble/assets/1709614/skimble-workout-trainer-exercise-left-hamstring-stretch-2_full.jpg 1709621 https://s3.amazonaws.com/prod.skimble/assets/1709621/skimble-workout-trainer-exercise-left-hamstring-stretch-3_full.jpg 1286 e6124ef7f13bf3f4c29b30f89e80930cf4b68737 3003 Downward Facing Dog with Calf Stretch
Start in Downward Facing Dog. Bend your right knee and reach your left heel toward the floor. Take 5 deep breaths and then switch sides.
25 true 1 588387 https://s3.amazonaws.com/prod.skimble/assets/588387/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0084-1_full.jpg 588392 https://s3.amazonaws.com/prod.skimble/assets/588392/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0085-2_full.jpg 588396 https://s3.amazonaws.com/prod.skimble/assets/588396/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0086-3_full.jpg 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. 1248 413a3d17f55df4c06a941aecadedf0bab2dfc099 3009 Quad Stretch in Right Twisting Low Lunge
Start in Right Low Lunge. Bend your left knee. With your right hand, reach back and grab your left foot. Lift your lower abs up and draw your foot closer to your hip.
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Start in Left Low Lunge. Bend your right knee. With your left hand, reach back and grab your right foot. Lift your lower abs up and draw your foot closer to your hip.
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Sit in a comfortable seat. Inhale. Exhale and twist to one side with one hand behind you and one in front of you. Hold for a breath, return to your comfortable seat, then switch sides.
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Sit on the floor with legs extended in a comfortable straddle. Exhale as your bring your chest towards one leg, reaching with your hands. Come back to center and repeat with the other leg.
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Get on your back with one leg lifted. Grasp your calf with both hands and gently pull your leg in. Beginners can bend the other leg or use a strap placed beneath the lift foot. For flexible people, keep both legs straight. Hold for 20 then switch legs.
45 32768 1590387 https://s3.amazonaws.com/prod.skimble/assets/1590387/skimble-workout-trainer-exercise-lying-hamstring-stretches-02_full.jpg 1590384 https://s3.amazonaws.com/prod.skimble/assets/1590384/skimble-workout-trainer-exercise-lying-hamstring-stretches-01_full.jpg 333 http://www.youtube.com/watch?v=p5xZ8tD0-Gk 1257 1d2d60b06b12f705dae60bf4de03ee4f280103fa 1924 Lying Spinal Twist
Lie down on your back with your legs straight. Squeeze your right leg into the chest and take it over to your left to twist. Stay for 3 breaths. Come back to center and switch sides.
40 1 56451 https://s3.amazonaws.com/prod.skimble/assets/56451/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-1_full.jpg 56439 https://s3.amazonaws.com/prod.skimble/assets/56439/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-2_full.jpg 56429 https://s3.amazonaws.com/prod.skimble/assets/56429/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-3_full.jpg 56426 https://s3.amazonaws.com/prod.skimble/assets/56426/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-4_full.jpg 56429 https://s3.amazonaws.com/prod.skimble/assets/56429/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-3_full.jpg 56451 https://s3.amazonaws.com/prod.skimble/assets/56451/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-1_full.jpg 56422 https://s3.amazonaws.com/prod.skimble/assets/56422/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-5_full.jpg 56420 https://s3.amazonaws.com/prod.skimble/assets/56420/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-6_full.jpg 56419 https://s3.amazonaws.com/prod.skimble/assets/56419/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-7_full.jpg 56420 https://s3.amazonaws.com/prod.skimble/assets/56420/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-6_full.jpg 636 c978b4c154349ebc4e74dce65a087f17feaba859 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.caftruefalsetruefemalefalse2026-05-24T01:00:11Z 2025-05-01T18:17:29Z Box / StepLower Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1272476 17294 Strength & Sculpt Sesh 2 Welcome to your strength & sculpt session! This strength training workout is designed to challenge and energize you from head to toe. This will surely become one of your weekly favorites in the 50 minute range so follow along and log your weights and reps. To get the most out of this workout, you'll need access to a bench and 2 pairs of light to moderate dumbbells. Whether you're leveling up your routine or just love a good strength session, this one will leave you feeling strong and empowered. https://s3.amazonaws.com/prod.skimble/assets/3101966/skimble-workout-trainer-app-wow-workout-of-the-week_43_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3101966/skimble-workout-trainer-app-wow-workout-of-the-week_43_full.jpg true 02586de6-8274-11ef-8fb1-42010a800020 30 1 false true 202 1272476-strength-sculpt-sesh false 3005 2 74956 Squats with Shoulder Press
Hold a set of dumbbells at your shoulders and stand with your feet hip-width apart. Bend your knees and squat down keeping your heels on the floor. As you stand up from the squat, lift the dumbbells overhead, then return them to your shoulders.
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Grab a set of dumbbells and stand with your feet hip-width apart. With a slight bend in your knees and an upright posture, hinge at your hips letting the weights hang in front of you. Keeping your shoulder blades retracted, lift one arm out toward the side then return to start before lifting your other arm. Repeat.
50 true 5 true 1 true 10 1 1 2507071 https://s3.amazonaws.com/prod.skimble/assets/2507071/skimble-workout-trainer-exercise-bent-over-alternating-flys-07_full.jpg 2507068 https://s3.amazonaws.com/prod.skimble/assets/2507068/skimble-workout-trainer-exercise-bent-over-alternating-flys-06_full.jpg 2507762 https://s3.amazonaws.com/prod.skimble/assets/2507762/skimble-workout-trainer-exercise-bent-over-alternating-flys-03_full.jpg 2507066 https://s3.amazonaws.com/prod.skimble/assets/2507066/skimble-workout-trainer-exercise-bent-over-alternating-flys-02_full.jpg 2507067 https://s3.amazonaws.com/prod.skimble/assets/2507067/skimble-workout-trainer-exercise-bent-over-alternating-flys-05_full.jpg 2507068 https://s3.amazonaws.com/prod.skimble/assets/2507068/skimble-workout-trainer-exercise-bent-over-alternating-flys-06_full.jpg 1564 8536a87e0490d19684d025d0b2357da5dc2ddba3 68 Rest
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 74952 Dumbbell Squat Curls
Begin standing with two dumbbells in hand. Squat down while curling your hands up to your shoulders. Release the curl as you stand back up. When you squat, keep your weight on your heels and focus on pushing your hips back and down.
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Stand with your feet hip-width apart, knees bent. Lean forward slightly with dumbbells in your hands and directly below your shoulders. Pull one dumbbell up to the side of your chest, then control it back down to the starting position. Repeat, switching arms.
25 true 2.5 true 1 true 10 1 1 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66736 https://s3.amazonaws.com/prod.skimble/assets/66736/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0185-3_full.jpg 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66729 https://s3.amazonaws.com/prod.skimble/assets/66729/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0183-2_full.jpg 1060 c02b94c84510a647928748f4022784d7767544cd 68 Rest
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 2361 Push-Ups with Hands on Bench
Find a step or bench and place your hands on it with your body in a plank position. Perform a push-up by lowering your chest to the platform and returning back up to plank. Repeat with control.
25 true 2.5 true 10 1 1863684 https://s3.amazonaws.com/prod.skimble/assets/1863684/skimble-workout-trainer-exercise-push-ups-with-hands-on-step-1_full.jpg 1863700 https://s3.amazonaws.com/prod.skimble/assets/1863700/skimble-workout-trainer-exercise-push-ups-with-hands-on-step-2_full.jpg 1399 9afb00ab93649f77fcbbed1e699e31e4211901da 2385 Bench Plank
Find a bench, box, or platform with your desired height. Bend your elbows and place your forearms on the bench and feet outstretched behind you.
30 1807767 https://s3.amazonaws.com/prod.skimble/assets/1807767/skimble-workout-darlene-exercise-bench-plank-01_full.jpg 1346 57bc208ae75468e8fec9d83442ce3e272b171f22 68 Rest
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 3 1432 Left Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your right foot on the bench. Perform left split squats, lowering slowly to 90 degrees. Return and repeat.
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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 1431 Right Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your left foot on the bench. Perform right split squats while keeping your front knee tracking over your toes.
30 true 3 true 1 true 10 2 2 12031 https://s3.amazonaws.com/prod.skimble/assets/12031/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-1_full.jpg 12032 https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_full.jpg 12034 https://s3.amazonaws.com/prod.skimble/assets/12034/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-3_full.jpg 12038 https://s3.amazonaws.com/prod.skimble/assets/12038/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-4_full.jpg 256 8e04afe87e7f3fdfe2111066a5489829d255f06b 68 Rest
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 2455 Kneeling Left Arm Rows
Kneel your right leg on a bench with your hand providing support. Hold a dumbbell with your left hand. Exhale and slowly pull the dumbbell toward your left side. Pause a moment at the top of the row before lowering the dumbbell back down. Repeat.
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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 2454 Kneeling Right Arm Rows
Kneel your left leg on a bench with your hand providing support. Grab a dumbbell with your right hand. Exhale and slowly pull the dumbbell toward your right side. Pause a moment at the top of the row before lowering the dumbbell back down. Continue repeating this move.
30 true 3 true 1 true 10 2 2 69123 https://s3.amazonaws.com/prod.skimble/assets/69123/skimble-workout-trainer-exercise-kneeling-right-arm-rows_279a0653-1_full.jpg 69126 https://s3.amazonaws.com/prod.skimble/assets/69126/skimble-workout-trainer-exercise-kneeling-right-arm-rows_279a0655-2_full.jpg 1093 ba1cd26f2dfa3c969fac0ab2281e92c26bb883ec 68 Rest
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 2241 Dumbbell Bench Press
Start by lying on your back with bent legs and dumbbells in hand. With your arms bent and palms facing your legs, press your arms up to near full extension. Return them slowly, pausing a moment, and then repeat the movement.
25 true 2.5 true 1 true 10 2 2 8 524288 68198 https://s3.amazonaws.com/prod.skimble/assets/68198/skimble-workout-trainer-exercise-dumbbell-bench-press_279a0752-1_full.jpg 68201 https://s3.amazonaws.com/prod.skimble/assets/68201/skimble-workout-trainer-exercise-dumbbell-bench-press_279a0754-2_full.jpg 68205 https://s3.amazonaws.com/prod.skimble/assets/68205/skimble-workout-trainer-exercise-dumbbell-bench-press_279a0756-3_full.jpg 68201 https://s3.amazonaws.com/prod.skimble/assets/68201/skimble-workout-trainer-exercise-dumbbell-bench-press_279a0754-2_full.jpg 68286 https://s3.amazonaws.com/prod.skimble/assets/68286/skimble-workout-trainer-exercise-dumbbell-bench-pressskimble-workout-trainer-exercise-dumbbell-bench-press-palms-inward_279a0751-1_full.jpg 68287 https://s3.amazonaws.com/prod.skimble/assets/68287/skimble-workout-trainer-exercise-dumbbell-bench-pressskimble-workout-trainer-exercise-dumbbell-bench-press-palms-inward_279a0753-2_full.jpg 68302 https://s3.amazonaws.com/prod.skimble/assets/68302/skimble-workout-trainer-exercise-dumbbell-bench-pressskimble-workout-trainer-exercise-dumbbell-bench-press-palms-inward_279a0755-3_full.jpg 68287 https://s3.amazonaws.com/prod.skimble/assets/68287/skimble-workout-trainer-exercise-dumbbell-bench-pressskimble-workout-trainer-exercise-dumbbell-bench-press-palms-inward_279a0753-2_full.jpg 1059 c14ffdb4d90523404a0fd1cadd39506d1f5bf153 68 Rest
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 929 Horizontal Goblet Squats
Perform squats with a dumbbell held closely in front of your chest. Your feet should be slightly wider than shoulder-width apart.
25 true 2.5 true 1 true 10 2 2 5176 https://s3.amazonaws.com/prod.skimble/assets/5176/skimble-workout-trainer-exercise-horizontal-goblet-squats-1_full.jpg 5173 https://s3.amazonaws.com/prod.skimble/assets/5173/skimble-workout-trainer-exercise-horizontal-goblet-squats-2_full.jpg 502 https://www.youtube.com/watch?v=dAjlHcnfETs 98 f11e6597c3c6e076af1b3e5bdab997c93ab9f6c7 68 Rest
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 2392 Bench Dumbbell Tricep Pull Overs
Lie on your back on a bench with dumbbells in hand stretched up over your chest. With your elbows pointed forward, bend them and lower the dumbbells past your head to the floor. Press the weight back up to the starting position.
25 true 2.5 true 1 true 10 2 2 1864012 https://s3.amazonaws.com/prod.skimble/assets/1864012/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs-1_full.jpg 1864020 https://s3.amazonaws.com/prod.skimble/assets/1864020/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs-2_full.jpg 1864028 https://s3.amazonaws.com/prod.skimble/assets/1864028/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs-3_full.jpg 1864036 https://s3.amazonaws.com/prod.skimble/assets/1864036/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs-4_full.jpg 1864044 https://s3.amazonaws.com/prod.skimble/assets/1864044/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs-5_full.jpg 1864052 https://s3.amazonaws.com/prod.skimble/assets/1864052/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs-6_full.jpg 1080 cdb439c92badcb227ec1fe85c2362ae5011a4669 68 Rest
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 392 Weighted Sumo Squats
Begin with feet wider than your shoulders, toes out, holding weights or a kettlebell in front of your body. Bend knees and lower into a squat, knees in line with toes, hips tucked, and posture kept. Stand back up squeezing your inner thighs and butt.
25 true 2.5 true 1 true 10 2 2 2506822 https://s3.amazonaws.com/prod.skimble/assets/2506822/skimble-workout-trainer-exercise-weighted-sumo-squats-01_full.jpg 2506820 https://s3.amazonaws.com/prod.skimble/assets/2506820/skimble-workout-trainer-exercise-weighted-sumo-squats-02_full.jpg 2506821 https://s3.amazonaws.com/prod.skimble/assets/2506821/skimble-workout-trainer-exercise-weighted-sumo-squats-03_full.jpg 2506819 https://s3.amazonaws.com/prod.skimble/assets/2506819/skimble-workout-trainer-exercise-weighted-sumo-squats-04_full.jpg 529 http://www.youtube.com/watch?v=K6iWfiobTtM 1553 d1c8235761940cf78195da588d9c7e56eee48be8 68 Rest
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 2388 Leg Pull-Ins on a Bench
Lie on your back on a bench with your legs in a tuck position and your hands underneath your hips. Shoot your legs out straight, creating a reverse plank position. Quickly crunch up and pull your knees back into a tuck. Pause a moment, then shoot them out again. Repeat steadily.
50 true 1.5 true 2 1863572 https://s3.amazonaws.com/prod.skimble/assets/1863572/skimble-workout-trainer-exercise-leg-pull-ins-on-a-bench-1_full.jpg 1863580 https://s3.amazonaws.com/prod.skimble/assets/1863580/skimble-workout-trainer-exercise-leg-pull-ins-on-a-bench-2_full.jpg 1863588 https://s3.amazonaws.com/prod.skimble/assets/1863588/skimble-workout-trainer-exercise-leg-pull-ins-on-a-bench-3_full.jpg 1863596 https://s3.amazonaws.com/prod.skimble/assets/1863596/skimble-workout-trainer-exercise-leg-pull-ins-on-a-bench-4_full.jpg 1386 38485c18b52319ebc9d9739978ac144777e17464 68 Rest
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 3 2049 Dumbbell Hammer Curl to Press
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!
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 926 Dumbbell Single Leg Seesaws
Balance on one leg while holding dumbbells at your side. Slowly bring your body forward while extending one leg back. Stabilize the leg and keep your arms straight. Return to start, switch legs and repeat.
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Chill out and breathe!
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 526 Renegade Rows with Push-Up
With dumbbells in hand, prop yourself up to plank position. Do a push up. Row your right dumbbell, lower it back to the floor. Row your left dumbbell, lower it back to the floor. Make sure your hips stay parallel to the floor.
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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 2281 Cross Body Hammer Curls
Stand with dumbbells in hand. With thumbs toward the ceiling, lift up one dumbbell across to the opposite shoulder and lower. Alternate sides and repeat.
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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 2456 Kneeling Right Tricep Kickbacks
Start with your left knee and hand flat on a bench. Hold a dumbbell with your right hand. While making sure that your upper arm stays still, slowly extend your elbow to draw the dumbbell back. Pause and return the the starting position before repeating.
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Take a break. Get ready for the next exercise!
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Start with your right knee and hand flat on a bench. Hold a dumbbell with your left hand. While making sure that your upper arm stays still, slowly extend your elbow to draw the dumbbell back. Pause and return the the starting position. Repeat the move.
25 true 2.5 true 1 true 10 2 2 69060 https://s3.amazonaws.com/prod.skimble/assets/69060/skimble-workout-trainer-exercise-kneeling-left-tricep-kickbacks_279a0627-1_full.jpg 69075 https://s3.amazonaws.com/prod.skimble/assets/69075/skimble-workout-trainer-exercise-kneeling-left-tricep-kickbacks_279a0628-2_full.jpg 1092 3e90a3995aca636b2fea25d6f26a20c55a4cded7 68 Rest
Chill out and breathe!
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 74960 Seated Dumbbell Lateral Raises
Sit upright on a stable chair with your feet flat on the floor and a pair of dumbbells in hand. Let your arms hang at your side and rotate your palms so they are facing forward. Raise your arms straight out to the side until the dumbbells are at shoulder-height. Slowly return them back down to the start and repeat.
25 true 2.5 true 1 true 10 1 2 2507248 https://s3.amazonaws.com/prod.skimble/assets/2507248/skimble-workout-trainer-exercise-seated-dumbbell-lateral-raises-05_full.jpg 2507244 https://s3.amazonaws.com/prod.skimble/assets/2507244/skimble-workout-trainer-exercise-seated-dumbbell-lateral-raises-02_full.jpg 2507243 https://s3.amazonaws.com/prod.skimble/assets/2507243/skimble-workout-trainer-exercise-seated-dumbbell-lateral-raises-03_full.jpg 2507244 https://s3.amazonaws.com/prod.skimble/assets/2507244/skimble-workout-trainer-exercise-seated-dumbbell-lateral-raises-02_full.jpg 1566 9a2b78b13a60b94be5f7cc845f25d1e607a66c97 68 Rest
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 1 870 Right Hip Flexor Stretch
In a forward left lunge, lower down onto your right knee keeping your hips tucked underneath you and glutes squeezed. With your right hand overhead, move your hips slightly forward. For a more intense stretch lean to the left.
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In a forward right lunge, lower down onto your left knee keeping your hips tucked underneath you and glutes squeezed. With your left hand overhead, move your hips slightly forward. For a more intense stretch lean to the right.
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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.
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3130 3171413 7 https://s3.amazonaws.com/prod.skimble/assets/3171413/maxresdefault_full.jpg 2025-12-12T22:49:23Z 2025-12-12T22:48:16Z DumbbellsFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3171414/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1334486 17294 Shoulders & Biceps 2 Follow along with us in this 15 minutes shoulders and biceps workout. You’ll need a set of light and moderate dumbbells to complete this workout. Choose a weight where it's challenging to finish a set of 10-12 repetitions. - House Active https://s3.amazonaws.com/prod.skimble/assets/3191373/sddefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3191373/sddefault_full.jpg false d09ef638-fd44-11f0-ae06-42010a800027 19 2 false true 22 1334486-shoulders-biceps false 969 1 Main Workout
969 3191373 7 https://s3.amazonaws.com/prod.skimble/assets/3191373/sddefault_full.jpg 2026-05-31T01:00:08Z 2026-01-29T19:00:44Z DumbbellsShoulders, Armshttps://s3.amazonaws.com/prod.skimble/assets/3191374/sddefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1334491 17294 1 Hour Full Body Workout 2 This is a full body strength workout built to help you move better, get stronger, and build muscle using just one dumbbell. We move through 4 unique blocks, each designed with a different training focus so your whole body gets challenged from every angle. Warm-up and cool-down are included, and you can use one dumbbell the whole time or swap between weights if you prefer. - Chris & Edi https://s3.amazonaws.com/prod.skimble/assets/3191453/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3191453/maxresdefault_full.jpg false a853fa3c-fd46-11f0-9506-42010a80002a 10 4 false true 32 1334491-1-hour-full-body-workout false 4173 1 Main Workout
4173 3191453 7 https://s3.amazonaws.com/prod.skimble/assets/3191453/maxresdefault_full.jpg 2026-05-31T01:00:08Z 2026-01-29T19:13:56Z DumbbellsFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3191454/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1335127 17294 Ski Strength Workout with Dumbbells 2 Follow along to build specific strength for skiing with this 15 minute Dumbbell Workout you can do at home. This dry land training routine uses light to moderate dumbbells to strengthen the key muscles and support the joints skiers rely on to perform at their best, making it ideal for ski performance and injury prevention. - Tom Peto Training https://s3.amazonaws.com/prod.skimble/assets/3195994/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3195994/maxresdefault_full.jpg false 23518b42-0840-11f1-a615-42010a80002a 4 0 false true 152 1335127-ski-strength-workout-with-dumbbells false 975 1 Main Workout
975 3195994 7 https://s3.amazonaws.com/prod.skimble/assets/3195994/maxresdefault_full.jpg 2026-05-31T01:00:08Z 2026-02-12T18:24:58Z DumbbellsFull Body, Legshttps://s3.amazonaws.com/prod.skimble/assets/3195995/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1296664 17294 Total Body 10-10-10 3 Hit every muscle group in minimum time. In this 30 minute routine you will move through three blocks focused on 1. cardio (complete using your preferred cardio machine) 2. strength (do 2-3 rounds, aiming to complete your reps as an AMRAP using dumbbells and/or kettlebells) and 3. core (2 rounds of great bodyweight moves). Quick warm-up included. Push yourself to where you want to go! https://s3.amazonaws.com/prod.skimble/assets/3206266/skimble-workout-trainer-app-total_body_10-10-10_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3206266/skimble-workout-trainer-app-total_body_10-10-10_full.jpg false eb8e840e-2dbf-11f0-b96d-42010a80002a 22 5 false true 23 1296664-total-body-10-10-10 false 1800 1 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
30 true 2.5 true 1 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 873 Big Forward Arm Circles
Stand with your feet hip-width apart and with your arms raised at your sides. Draw big forward circles with your arms.
20 true 2 true 1 32768 4831 https://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg Stand with your feet hip-width apart and with your arms raised at your sides. 4825 https://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg Draw big forward circles with your arms. 4826 https://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg This is a good mobility movement for loosening up your shoulder joints. 4829 https://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg Repeat and flow through the movement. 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b 874 Big Reverse Arm Circles
Stand with your feet hip-width apart and your arms raised to your sides. Rotate your arms backward and draw large circles.
20 true 2 true 1 32768 2702274 https://s3.amazonaws.com/prod.skimble/assets/2702274/skimble-workout-trainer-exercse-large-arm-circles-1_copy.jpeg_full.jpg Stand with feet hip-width apart and arms raised to your sides. 2702264 https://s3.amazonaws.com/prod.skimble/assets/2702264/skimble-workout-trainer-exercse-large-arm-circles-2_copy.jpeg_full.jpg Rotate your arms backward and draw large circles. 2702269 https://s3.amazonaws.com/prod.skimble/assets/2702269/skimble-workout-trainer-exercse-large-arm-circles-3_copy.jpeg_full.jpg This is a good mobility movement for loosening up your shoulder joints. 2702268 https://s3.amazonaws.com/prod.skimble/assets/2702268/skimble-workout-trainer-exercse-large-arm-circles-4_copy.jpeg_full.jpg Draw your belly button into your core and keep your eyes focused forward, as you continue to repeat this movement for several reps. 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 1662 Side to Side Right Leg Swings
Start standing with your feet together. Shift your weight onto your left leg. In a fluid motion, swing your right leg laterally up then return just passed your standing foot. Repeat! Maintain your balance by looking forward.
25 true 2.5 true 2 32768 53508 https://s3.amazonaws.com/prod.skimble/assets/53508/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-1_full.jpg 53514 https://s3.amazonaws.com/prod.skimble/assets/53514/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-2_full.jpg 499 31a916209e5828520558e216939b5e1613f01494 1663 Side to Side Left Leg Swings
Stand with your feet together, then shift your weight onto your right leg. In a fluid motion, swing your left leg laterally up then return just passed your standing foot. Repeat! For beginners, use a wall or chair to assist you.
25 true 2.5 true 2 32768 53504 https://s3.amazonaws.com/prod.skimble/assets/53504/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-1_full.jpg 53502 https://s3.amazonaws.com/prod.skimble/assets/53502/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-2_full.jpg 800 350eaad4d414e3c18dfc6e48d38e00caf108dad9 34 Squats
Stand standing with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning. Return to standing by pressing your hips forward to activate your hamstrings. Repeat.
30 true 2.5 true 1 true 2 32768 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 155519 https://s3.amazonaws.com/prod.skimble/assets/155519/skimble-workout-trainer-exercise-squats_279a0241-1_full.jpg Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back. 155521 https://s3.amazonaws.com/prod.skimble/assets/155521/skimble-workout-trainer-exercise-squats_279a0242-2_full.jpg Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 1736 Transition
Take a break. Get ready for the next exercise!
15 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 1697 Warm-Up Elliptical
Set the elliptical to an easy resistance level. Start pushing the platforms as you keep a slow tempo. Keep your hands on the handles for balance.
60 true true 2 true 2 2 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 523 a11462f93c38535e073168dd252529cde9a473e5 2424 Elliptical
Stand with your feet hip width apart on the pedals. Distribute your weight evenly over your feet. Grasp the handle bars lightly with both hands. Push down on the pedals in a forward motion. Keep your movements smooth by maintaining a slight bend in your knees.
60 true true 2 true 2 4 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 804 62c1c5eb0a35b340c0629c82d619b3aa8bb3af54 2424 Elliptical
Stand with your feet hip width apart on the pedals. Distribute your weight evenly over your feet. Grasp the handle bars lightly with both hands. Push down on the pedals in a forward motion. Keep your movements smooth by maintaining a slight bend in your knees.
60 true true 2 true 1 1 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 804 62c1c5eb0a35b340c0629c82d619b3aa8bb3af54 2424 Elliptical
Stand with your feet hip width apart on the pedals. Distribute your weight evenly over your feet. Grasp the handle bars lightly with both hands. Push down on the pedals in a forward motion. Keep your movements smooth by maintaining a slight bend in your knees.
60 true true 2 true 2 4 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 804 62c1c5eb0a35b340c0629c82d619b3aa8bb3af54 2424 Elliptical
Stand with your feet hip width apart on the pedals. Distribute your weight evenly over your feet. Grasp the handle bars lightly with both hands. Push down on the pedals in a forward motion. Keep your movements smooth by maintaining a slight bend in your knees.
60 true true 2 true 1 1 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 804 62c1c5eb0a35b340c0629c82d619b3aa8bb3af54 2424 Elliptical
Stand with your feet hip width apart on the pedals. Distribute your weight evenly over your feet. Grasp the handle bars lightly with both hands. Push down on the pedals in a forward motion. Keep your movements smooth by maintaining a slight bend in your knees.
60 true true 2 true 2 4 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 804 62c1c5eb0a35b340c0629c82d619b3aa8bb3af54 2424 Elliptical
Stand with your feet hip width apart on the pedals. Distribute your weight evenly over your feet. Grasp the handle bars lightly with both hands. Push down on the pedals in a forward motion. Keep your movements smooth by maintaining a slight bend in your knees.
60 true true 2 true 1 1 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 804 62c1c5eb0a35b340c0629c82d619b3aa8bb3af54 2424 Elliptical
Stand with your feet hip width apart on the pedals. Distribute your weight evenly over your feet. Grasp the handle bars lightly with both hands. Push down on the pedals in a forward motion. Keep your movements smooth by maintaining a slight bend in your knees.
60 true true 2 true 2 4 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 804 62c1c5eb0a35b340c0629c82d619b3aa8bb3af54 2424 Elliptical
Stand with your feet hip width apart on the pedals. Distribute your weight evenly over your feet. Grasp the handle bars lightly with both hands. Push down on the pedals in a forward motion. Keep your movements smooth by maintaining a slight bend in your knees.
60 true true 2 true 1 1 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 804 62c1c5eb0a35b340c0629c82d619b3aa8bb3af54 2424 Elliptical
Stand with your feet hip width apart on the pedals. Distribute your weight evenly over your feet. Grasp the handle bars lightly with both hands. Push down on the pedals in a forward motion. Keep your movements smooth by maintaining a slight bend in your knees.
60 true true 2 true 2 4 134217728 31697 https://s3.amazonaws.com/prod.skimble/assets/31697/skimble-workout-trainer-exercise-warm-up-elliptical-1_full.jpg 31704 https://s3.amazonaws.com/prod.skimble/assets/31704/skimble-workout-trainer-exercise-warm-up-elliptical-2_full.jpg 31714 https://s3.amazonaws.com/prod.skimble/assets/31714/skimble-workout-trainer-exercise-warm-up-elliptical-3_full.jpg 31720 https://s3.amazonaws.com/prod.skimble/assets/31720/skimble-workout-trainer-exercise-warm-up-elliptical-4_full.jpg 31728 https://s3.amazonaws.com/prod.skimble/assets/31728/skimble-workout-trainer-exercise-warm-up-elliptical-5_full.jpg 31736 https://s3.amazonaws.com/prod.skimble/assets/31736/skimble-workout-trainer-exercise-warm-up-elliptical-6_full.jpg 31739 https://s3.amazonaws.com/prod.skimble/assets/31739/skimble-workout-trainer-exercise-warm-up-elliptical-7_full.jpg 804 62c1c5eb0a35b340c0629c82d619b3aa8bb3af54 3 1601 Kettlebell Goblet Squats
Stand tall with your feet shoulder-width apart holding a kettlebell bottom-up by the bell. Sit your hips down and back as you squat. Lower until your upper leg is parallel with the ground, then return to starting position and repeat.
25 true 2.5 true 1 true 10 3 3 16 514563 https://s3.amazonaws.com/prod.skimble/assets/514563/skimble-workout-trainer-exercise-kettlebell-goblet-squat_img_0116-1_full.jpg 514571 https://s3.amazonaws.com/prod.skimble/assets/514571/skimble-workout-trainer-exercise-kettlebell-goblet-squat_img_0124-2_full.jpg 514565 https://s3.amazonaws.com/prod.skimble/assets/514565/skimble-workout-trainer-exercise-kettlebell-goblet-squat_img_0120-3_full.jpg 1200 bca82d4c469863d09e5d4e577d6d0d533d983592 774 7628db27a711564908ce116914a67faea626946b 1736 Transition
Take a break. Get ready for the next exercise!
15 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 2327 Alternating Bent Over Rows
Stand with your feet hip-width apart, knees bent. Lean forward slightly with dumbbells in your hands and directly below your shoulders. Pull one dumbbell up to the side of your chest, then control it back down to the starting position. Repeat, switching arms.
25 true 2.5 true 1 true 10 3 3 8 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66736 https://s3.amazonaws.com/prod.skimble/assets/66736/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0185-3_full.jpg 66731 https://s3.amazonaws.com/prod.skimble/assets/66731/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0184-1_full.jpg 66729 https://s3.amazonaws.com/prod.skimble/assets/66729/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0183-2_full.jpg 1060 c02b94c84510a647928748f4022784d7767544cd 1736 Transition
Take a break. Get ready for the next exercise!
15 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 451 Dumbbell Push Press
Stand holding a pair of dumbbells with your arms bent and palms facing each other. Bend at your knees and then push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.
25 true 2.5 true 1 true 10 3 3 8 5750 https://s3.amazonaws.com/prod.skimble/assets/5750/skimble-workout-trainer-exercise-dumbbell-push-press-1_full.jpg Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button. 5747 https://s3.amazonaws.com/prod.skimble/assets/5747/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Bend at your knees and then push up with your legs. 5744 https://s3.amazonaws.com/prod.skimble/assets/5744/skimble-workout-trainer-exercise-dumbbell-push-press-3_full.jpg As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders. 2702307 https://s3.amazonaws.com/prod.skimble/assets/2702307/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Lower the dumbbells back to the starting position, with a slight bend in your knees, and repeat the movement. 5743 https://s3.amazonaws.com/prod.skimble/assets/5743/skimble-workout-trainer-exercise-dumbbell-push-press-4_full.jpg Keep your belly button drawn in and don't lean back as you lift the dumbbells overhead. 29 5ef436012c1f35309320b50a393ef3f2a1fcde1c 1736 Transition
Take a break. Get ready for the next exercise!
15 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 1549 Right Reverse Lunges with Kettlebell
Stand straight with your feet together and a kettlebell in your left hand. Lunge backward with your right leg, bending both knees to 90 degrees and gently touching your right knee to the ground. Return to the starting position and repeat. Keep the kettlebell close by your side throughout.
25 true 5 true 1 true 5 3 3 16 514451 https://s3.amazonaws.com/prod.skimble/assets/514451/skimble-workout-trainer-exercise-kettlebell-left-lunge-with-kettlebell_img_0066-1_full.jpg 514428 https://s3.amazonaws.com/prod.skimble/assets/514428/skimble-workout-trainer-exercise-kettlebell-left-lunge-with-kettlebell_img_0064-2_full.jpg 1202 4b5f906f99ed442b07476fd518c62d603aca9b76 1553 Left Reverse Lunges with Kettlebell
Stand straight with your feet together and a kettlebell in your right hand. Lunge backward with your left leg, bending both knees to 90 degrees and gently touching your left knee to the ground. Return to the starting position. Repeat with balance and good posture throughout.
25 true 5 true 1 true 5 3 3 16 514459 https://s3.amazonaws.com/prod.skimble/assets/514459/skimble-workout-trainer-exercise-kettlebell-right-lunge-with-kettlebell_img_0058-2_full.jpg 514460 https://s3.amazonaws.com/prod.skimble/assets/514460/skimble-workout-trainer-exercise-kettlebell-right-lunge-with-kettlebell_img_0060-1_full.jpg 1178 01569e385de9bf3a427de3e86207e982e5c7516b 1736 Transition
Take a break. Get ready for the next exercise!
15 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 2 794 Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
45 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 68 Rest
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 669 Russian Twists
Start seated. Clasp your hands together or hold onto a weight. Keep your knees bent with your heels together, on or slightly off the ground. Twist your torso to the left and try to touch your hands to the ground. If you want, hold a weight with your hands as you twist.
45 true 1.5 true 1 true 3 32768 2560 https://s3.amazonaws.com/prod.skimble/assets/2560/skimble-workout-trainer-exercise-russian-twists-2_full.jpg Start seated. Clasp your hands together or hold onto a weight. Keep your knees bent with your heels together, on or slightly off the ground. 2563 https://s3.amazonaws.com/prod.skimble/assets/2563/skimble-workout-trainer-exercise-russian-twists-1_full.jpg Twist your torso to the left and try to touch your hands to the ground. 2557 https://s3.amazonaws.com/prod.skimble/assets/2557/skimble-workout-trainer-exercise-russian-twists-3_full.jpg Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed. 26 70a2152c712f63e4cf87bcc486a2d8ac92c1087a 68 Rest
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 839 V-Ups
Lie on your back with arms overhead. Snap up into a pike position. Return slowly to the floor. Repeat.
45 true 2.5 true 3 32768 1861036 https://s3.amazonaws.com/prod.skimble/assets/1861036/skimble-workout-trainer-exercise-v-ups-1_full.jpg 1861044 https://s3.amazonaws.com/prod.skimble/assets/1861044/skimble-workout-trainer-exercise-v-ups-2_full.jpg 1861052 https://s3.amazonaws.com/prod.skimble/assets/1861052/skimble-workout-trainer-exercise-v-ups-3_full.jpg 1861060 https://s3.amazonaws.com/prod.skimble/assets/1861060/skimble-workout-trainer-exercise-v-ups-4_full.jpg 1380 68488de165b79164d41b25533e351cc07b029952 68 Rest
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 798 Mountain Climbers
Start in a plank position. Drive one of your knees up towards your chest or elbows while alternating lead legs. Increase your speed to increase your heart rate.
45 true 2.5 true 3 32768 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive one of your knees up towards your chest or elbow while alternating between lead legs. 2696693 https://s3.amazonaws.com/prod.skimble/assets/2696693/skimble-workout-trainer-exercise-plank-knee-draw-start-position.jpeg_full.jpg Keep your navel drawn in and your shoulders away from your ears. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 15 32e1453e8ed18709adc2935f663ad2bf53a9a88c 68 Rest
Chill out and breathe!
15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-05-31T01:00:08Z 2025-05-10T17:57:51Z Dumbbells, Cardio MachineFull Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1334330 17294 Strong Cardio Kickstart 1 We know your time is valuable. This fast, all-levels full body strength and cardio workout is designed to maximize calorie burn while leaving you feeling strong and accomplished. Get ready for a quick, efficient session that gets results! https://s3.amazonaws.com/prod.skimble/assets/3211172/skimble-workout-trainer-app-strong_cardio_kickstart_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3211172/skimble-workout-trainer-app-strong_cardio_kickstart_full.jpg false 43c75ea2-fade-11f0-920b-42010a80002a 62 4 false true 0 1334330-strong-cardio-kickstart false 480 2 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
30 true 2.5 true 2 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 1073 Side Shuffles
Start with bent knees and arms and go on the balls of your feet. Shuffle briskly from side to side keeping your body low and chest lifted.
30 true 2 32768 4447 https://s3.amazonaws.com/prod.skimble/assets/4447/skimble-workout-trainer-exercise-upper-back-shuffles-1_full.jpg 4446 https://s3.amazonaws.com/prod.skimble/assets/4446/skimble-workout-trainer-exercise-upper-back-shuffles-2_full.jpg 4445 https://s3.amazonaws.com/prod.skimble/assets/4445/skimble-workout-trainer-exercise-upper-back-shuffles-3_full.jpg 4444 https://s3.amazonaws.com/prod.skimble/assets/4444/skimble-workout-trainer-exercise-upper-back-shuffles-4_full.jpg 513 http://www.youtube.com/watch?v=AGYqo6e-Ytc 32 df2c6d88106439ca977ff9885d630a603c6bd2c5 1008 Squat Pulses
Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.
30 true 2 true 3 32768 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 1736 Transition
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 879 Kneeling Push-Ups
Place your hands on the ground, shoulder width apart. From your knees, lower your torso to the ground until your elbows form a 90 degree angle. Push back up with the palms of your hands.
30 true 2.5 true 2 32768 1590127 https://s3.amazonaws.com/prod.skimble/assets/1590127/skimble-workout-trainer-exercise-kneeling-push-ups-05_full.jpg 1590118 https://s3.amazonaws.com/prod.skimble/assets/1590118/skimble-workout-trainer-exercise-kneeling-push-ups-04_full.jpg 1590112 https://s3.amazonaws.com/prod.skimble/assets/1590112/skimble-workout-trainer-exercise-kneeling-push-ups-03_full.jpg 1590104 https://s3.amazonaws.com/prod.skimble/assets/1590104/skimble-workout-trainer-exercise-kneeling-push-ups-02_full.jpg 1590089 https://s3.amazonaws.com/prod.skimble/assets/1590089/skimble-workout-trainer-exercise-kneeling-push-ups-01_full.jpg 542 http://www.youtube.com/watch?v=7f5062-nvhg 1264 fce3de0340272ef54e625b6703a60e3f03b5f155 916 High Plank and Knee Draws
Start in a high-plank position and draw one knee in towards your chest or elbows. Alternate sides. Remember to keep your hips tucked under.
30 true 3 true 2 32768 2395 https://s3.amazonaws.com/prod.skimble/assets/2395/skimble-workout-trainer-exercise-knee-draw-mountain-climber-3_full.jpg 2392 https://s3.amazonaws.com/prod.skimble/assets/2392/skimble-workout-trainer-exercise-knee-draw-mountain-climber-2_full.jpg 2395 https://s3.amazonaws.com/prod.skimble/assets/2395/skimble-workout-trainer-exercise-knee-draw-mountain-climber-3_full.jpg 2386 https://s3.amazonaws.com/prod.skimble/assets/2386/skimble-workout-trainer-exercise-knee-draw-mountain-climber-1_full.jpg 456 https://www.youtube.com/watch?v=bE-KWqptr4A 137 aa7c598439a34d5cf76737cb6dbb912d42dcb6c9 1816 Kneeling Right Side Plank
Kneel and extend your left leg out and place your right elbow on the floor directly underneath your shoulder. Lift your hips and extend your left arm up toward the ceiling. Hold!
30 true 2 32768 30593 https://s3.amazonaws.com/prod.skimble/assets/30593/skimble-workout-trainer-exercise-kneeling-right-side-plank-1_full.jpg 433 bfd8b8841dc3a4e7c1b1225dd8890394f264ec2c 1815 Kneeling Left Side Plank
Kneel and extend your right leg out and place your left elbow on the floor directly underneath your shoulder. Lift your hips and extend your right arm up toward the ceiling. Hold!
30 true 2 1 32713 https://s3.amazonaws.com/prod.skimble/assets/32713/skimble-workout-trainer-exercise-kneeling-left-side-plank_full.jpg 428 b6961b55399cd112c3629e531dde2f9d54db809d 68 Rest
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 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.caftruefalsetruefemalefalse2026-03-18T21:17:12Z 2026-01-26T22:02:03Z Exercise MatFull Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1334332 17294 Dumbbell Power Circuit 3 This challenging dumbbell workout brings together some of the most effective exercises for activating your biceps and triceps. There is nothing fancy here, just classic, proven movements designed to build strength and tone your upper body. Grab a couple of pairs of moderate to heavy dumbbells, track your reps and sets over the course of the three rounds, and return regularly for powerful gains! https://s3.amazonaws.com/prod.skimble/assets/3201532/skimble-workout-trainer-app-dumbbell_power_circuit_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3201532/skimble-workout-trainer-app-dumbbell_power_circuit_full.jpg false 12e292be-fae0-11f0-920b-42010a80002a 43 3 false true 1 1334332-dumbbell-power-circuit false 900 2 2281 Cross Body Hammer Curls
Stand with dumbbells in hand. With thumbs toward the ceiling, lift up one dumbbell across to the opposite shoulder and lower. Alternate sides and repeat.
45 true 2.5 true 1 true 2 1 8 1863892 https://s3.amazonaws.com/prod.skimble/assets/1863892/skimble-workout-trainer-exercise-cross-body-hammer-curls-1_full.jpg 1863900 https://s3.amazonaws.com/prod.skimble/assets/1863900/skimble-workout-trainer-exercise-cross-body-hammer-curls-2_full.jpg 1863908 https://s3.amazonaws.com/prod.skimble/assets/1863908/skimble-workout-trainer-exercise-cross-body-hammer-curls-3_full.jpg 1863916 https://s3.amazonaws.com/prod.skimble/assets/1863916/skimble-workout-trainer-exercise-cross-body-hammer-curls-4_full.jpg 1387 c276a0e7c584342f7bba9b5d626a2e370175034c 2339 Bent Over Tricep Kickbacks
With dumbbells in your hands hinge forward at your hips while keeping your back straight and biceps glued to the side of your ribs. Your elbows should be bent at 90 degree angles. Extend your elbows back fully. With control, lower the dumbbells back to 90 degrees, keeping your biceps tight to your ribs.
45 true 2.5 true 1 true 2 2 8 1814685 https://s3.amazonaws.com/prod.skimble/assets/1814685/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-01_full.jpg 1814693 https://s3.amazonaws.com/prod.skimble/assets/1814693/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-02_full.jpg 1814701 https://s3.amazonaws.com/prod.skimble/assets/1814701/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-03_full.jpg 1814709 https://s3.amazonaws.com/prod.skimble/assets/1814709/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-04_full.jpg 1814717 https://s3.amazonaws.com/prod.skimble/assets/1814717/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-05_full.jpg 1814725 https://s3.amazonaws.com/prod.skimble/assets/1814725/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-06_full.jpg 1357 ddef3d5b7384ff22f74b87fc1149a3717eeb66a6 2405 Alternating Dumbbell Curl to Press
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.
45 true 2.5 true 1 true 2 2 8 1807247 https://s3.amazonaws.com/prod.skimble/assets/1807247/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-01_full.jpg 1807263 https://s3.amazonaws.com/prod.skimble/assets/1807263/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-03_full.jpg 1807271 https://s3.amazonaws.com/prod.skimble/assets/1807271/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-04_full.jpg 1807279 https://s3.amazonaws.com/prod.skimble/assets/1807279/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-05_full.jpg 1807295 https://s3.amazonaws.com/prod.skimble/assets/1807295/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-07_full.jpg 1807303 https://s3.amazonaws.com/prod.skimble/assets/1807303/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-08_full.jpg 1807319 https://s3.amazonaws.com/prod.skimble/assets/1807319/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-10_full.jpg 1807335 https://s3.amazonaws.com/prod.skimble/assets/1807335/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-12_full.jpg 1807351 https://s3.amazonaws.com/prod.skimble/assets/1807351/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-14_full.jpg 1807375 https://s3.amazonaws.com/prod.skimble/assets/1807375/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-17_full.jpg 1807415 https://s3.amazonaws.com/prod.skimble/assets/1807415/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-18_full.jpg 1807423 https://s3.amazonaws.com/prod.skimble/assets/1807423/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-19_full.jpg 1807431 https://s3.amazonaws.com/prod.skimble/assets/1807431/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-20_full.jpg 1807447 https://s3.amazonaws.com/prod.skimble/assets/1807447/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-21_full.jpg 1807583 https://s3.amazonaws.com/prod.skimble/assets/1807583/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-25_full.jpg 1807591 https://s3.amazonaws.com/prod.skimble/assets/1807591/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-26_full.jpg 1807599 https://s3.amazonaws.com/prod.skimble/assets/1807599/skimble-workout-darlene-exercise-alternating-dumbbell-curl-to-press-27_full.jpg 1348 f9595ce090ed46c8955cc5888630fb1fa113acb8 1736 Transition
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 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
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Sit or stand holding a dumbbell with one or both hands. Extend your arms overhead, elbows next to ears. Bend at the elbow to lower the weight behind your head and slowly back up. Be careful not to arch your back.
45 true 3 true 1 true 3 2 8 5162 https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 https://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd 1736 Transition
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 526 Renegade Rows with Push-Up
With dumbbells in hand, prop yourself up to plank position. Do a push up. Row your right dumbbell, lower it back to the floor. Row your left dumbbell, lower it back to the floor. Make sure your hips stay parallel to the floor.
50 true 2.5 true 1 true 2 4 8 1863476 https://s3.amazonaws.com/prod.skimble/assets/1863476/skimble-workout-trainer-exercise-renegade-row-with-push-up-1_full.jpg 1863484 https://s3.amazonaws.com/prod.skimble/assets/1863484/skimble-workout-trainer-exercise-renegade-row-with-push-up-2_full.jpg 1863492 https://s3.amazonaws.com/prod.skimble/assets/1863492/skimble-workout-trainer-exercise-renegade-row-with-push-up-3_full.jpg 1863500 https://s3.amazonaws.com/prod.skimble/assets/1863500/skimble-workout-trainer-exercise-renegade-row-with-push-up-4_full.jpg 1863508 https://s3.amazonaws.com/prod.skimble/assets/1863508/skimble-workout-trainer-exercise-renegade-row-with-push-up-5_full.jpg 1863516 https://s3.amazonaws.com/prod.skimble/assets/1863516/skimble-workout-trainer-exercise-renegade-row-with-push-up-6_full.jpg 273 http://www.youtube.com/watch?v=tL4Ygzz20gk 1390 d998e9512a07d38d15e1e508086698b84dc3ecb4 68 Rest
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 2281 Cross Body Hammer Curls
Stand with dumbbells in hand. With thumbs toward the ceiling, lift up one dumbbell across to the opposite shoulder and lower. Alternate sides and repeat.
45 true 2.5 true 1 true 2 1 8 1863892 https://s3.amazonaws.com/prod.skimble/assets/1863892/skimble-workout-trainer-exercise-cross-body-hammer-curls-1_full.jpg 1863900 https://s3.amazonaws.com/prod.skimble/assets/1863900/skimble-workout-trainer-exercise-cross-body-hammer-curls-2_full.jpg 1863908 https://s3.amazonaws.com/prod.skimble/assets/1863908/skimble-workout-trainer-exercise-cross-body-hammer-curls-3_full.jpg 1863916 https://s3.amazonaws.com/prod.skimble/assets/1863916/skimble-workout-trainer-exercise-cross-body-hammer-curls-4_full.jpg 1387 c276a0e7c584342f7bba9b5d626a2e370175034c 2339 Bent Over Tricep Kickbacks
With dumbbells in your hands hinge forward at your hips while keeping your back straight and biceps glued to the side of your ribs. Your elbows should be bent at 90 degree angles. Extend your elbows back fully. With control, lower the dumbbells back to 90 degrees, keeping your biceps tight to your ribs.
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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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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 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
30 true 2.5 true 1 true 3 4 8 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 608 Dumbbell Tricep Extensions
Sit or stand holding a dumbbell with one or both hands. Extend your arms overhead, elbows next to ears. Bend at the elbow to lower the weight behind your head and slowly back up. Be careful not to arch your back.
45 true 3 true 1 true 3 2 8 5162 https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 https://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd 1736 Transition
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 526 Renegade Rows with Push-Up
With dumbbells in hand, prop yourself up to plank position. Do a push up. Row your right dumbbell, lower it back to the floor. Row your left dumbbell, lower it back to the floor. Make sure your hips stay parallel to the floor.
50 true 2.5 true 1 true 2 4 8 1863476 https://s3.amazonaws.com/prod.skimble/assets/1863476/skimble-workout-trainer-exercise-renegade-row-with-push-up-1_full.jpg 1863484 https://s3.amazonaws.com/prod.skimble/assets/1863484/skimble-workout-trainer-exercise-renegade-row-with-push-up-2_full.jpg 1863492 https://s3.amazonaws.com/prod.skimble/assets/1863492/skimble-workout-trainer-exercise-renegade-row-with-push-up-3_full.jpg 1863500 https://s3.amazonaws.com/prod.skimble/assets/1863500/skimble-workout-trainer-exercise-renegade-row-with-push-up-4_full.jpg 1863508 https://s3.amazonaws.com/prod.skimble/assets/1863508/skimble-workout-trainer-exercise-renegade-row-with-push-up-5_full.jpg 1863516 https://s3.amazonaws.com/prod.skimble/assets/1863516/skimble-workout-trainer-exercise-renegade-row-with-push-up-6_full.jpg 273 http://www.youtube.com/watch?v=tL4Ygzz20gk 1390 d998e9512a07d38d15e1e508086698b84dc3ecb4 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.caftruefalsetruefemalefalse2026-06-09T15:54:15Z 2026-01-26T22:03:27Z DumbbellsArms, Upper Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1334096 17294 Functional Glutes 2 It’s time to work that booty! Engage the major muscle groups that power your backside and make some serious gains. If you have access to a stability ball or chair, you're ready to follow along. Hold dumbbells or soup cans for extra resistance. https://s3.amazonaws.com/prod.skimble/assets/3219644/skimble-workout-trainer-app-functional_glutes_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3219644/skimble-workout-trainer-app-functional_glutes_full.jpg true 0fe7b132-f7e0-11f0-a400-42010a800027 11 2 false true 52 1334096-functional-glutes false 1510 2 1021 Butt Kickers
Stand tall on the balls of your feet, hip-width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!
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Start 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 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.
30 true 2.5 true 1 32768 53504 https://s3.amazonaws.com/prod.skimble/assets/53504/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-1_full.jpg 53502 https://s3.amazonaws.com/prod.skimble/assets/53502/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-2_full.jpg 800 350eaad4d414e3c18dfc6e48d38e00caf108dad9 68 Rest
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 1126 Side Squats
Start standing with your feet together. Bend your elbows so your hands are in front of your chest, optionally holding weights. Step your right foot out to the side and squat down. Push off with your right foot back to center and repeat on the left side.
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Standing tall with feet together, quickly drop down into a wide plie squat position with your hands on your knees. Push off your knees with your hands and pop right back up to the start position. Repeat.
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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 2141 Glute Reverse Lunges
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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Perform walking or standing lunges while driving your knee up at the top of each lunge. Repeat, alternating legs.
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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 964 Side Lunges
Start standing. With your hands on your hips, step out to the right and bend your right leg into a side lunge position. Keep your bent knee tracking over your toes. Push off your right leg to return to standing. Repeat on the left side. Alternate sides.
30 true 2.5 true 2 32768 3721 https://s3.amazonaws.com/prod.skimble/assets/3721/skimble-workout-trainer-exercise-right-lateral-lunges-1_full.jpg Begin standing with your hands on your hips. 3712 https://s3.amazonaws.com/prod.skimble/assets/3712/skimble-workout-trainer-exercise-right-lateral-lunges-4_full.jpg step out to the right and bend your right leg into a lunge position. 3715 https://s3.amazonaws.com/prod.skimble/assets/3715/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg Keep your knee tracking over your toes. Push off your right leg and return to standing. 2695717 https://s3.amazonaws.com/prod.skimble/assets/2695717/skimble-workout-trainer-exercise-right-lateral-lunges-start-position.jpeg_full.jpg Repeat on the left side and continue alternating sides. 3694 https://s3.amazonaws.com/prod.skimble/assets/3694/skimble-workout-trainer-exercise-left-lateral-lunges-4_full.jpg Make sure your chest is lifted and your heel is grounded when you step out. 3700 https://s3.amazonaws.com/prod.skimble/assets/3700/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg Work on pressing back up, just enough to get you back to the standing position - don't over or under shoot it. 99 8dcaead8360bdabce36e9f7de692321b7cf9d668 999 Right Side Lunges to Leg Balance
Stand on your left leg with the right leg bent at 90 degrees in front of you and hands on your hips. Keeping your left leg straight throughout the entire exercise, take a giant step with your right foot out to the side and lunge. Then push off the right leg back to your standing position. Try to catch your balance before you repeat the exercise.
25 true 3 32768 1709261 https://s3.amazonaws.com/prod.skimble/assets/1709261/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-1_full.jpg 1709265 https://s3.amazonaws.com/prod.skimble/assets/1709265/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-2_full.jpg 1709273 https://s3.amazonaws.com/prod.skimble/assets/1709273/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-3_full.jpg 1709280 https://s3.amazonaws.com/prod.skimble/assets/1709280/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-4_full.jpg 1709288 https://s3.amazonaws.com/prod.skimble/assets/1709288/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-5_full.jpg 1309 cb03e73fa12517e94541525e57d6c48387a1a1c6 1000 Left Side Lunges to Leg Balance
Stand on your right leg with the left leg bent at 90 degrees in front of you and hands on your hips. Keeping your right leg straight throughout the entire exercise, take a giant step with your left foot out to the side and lunge. Then push off the left leg back to your standing position. Try to catch your balance before you repeat the exercise.
25 true 3 32768 1709221 https://s3.amazonaws.com/prod.skimble/assets/1709221/skimble-workout-trainer-exercise-left-side-lunges-to-leg-balance-1_full.jpg 1709225 https://s3.amazonaws.com/prod.skimble/assets/1709225/skimble-workout-trainer-exercise-left-side-lunges-to-leg-balance-2_full.jpg 1709230 https://s3.amazonaws.com/prod.skimble/assets/1709230/skimble-workout-trainer-exercise-left-side-lunges-to-leg-balance-3_full.jpg 1709236 https://s3.amazonaws.com/prod.skimble/assets/1709236/skimble-workout-trainer-exercise-left-side-lunges-to-leg-balance-4_full.jpg 1709244 https://s3.amazonaws.com/prod.skimble/assets/1709244/skimble-workout-trainer-exercise-left-side-lunges-to-leg-balance-5_full.jpg 1298 ca6c601ffb2a45fadf34a80f308a905f333fa75e 68 Rest
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 2 1371 Hip Raises on Ball
Start sitting on a ball with your feet planted hip-width apart on the floor. With your hands on your hips, roll upper back onto the ball. Once you're lying with your upper back on the ball, lift your hips up. Hold a moment at the top before lowering and repeating.
40 true 2.5 256 62571 https://s3.amazonaws.com/prod.skimble/assets/62571/skimble-workout-trainer-exercise-hip-raises-on-ball-1_full.jpg 62579 https://s3.amazonaws.com/prod.skimble/assets/62579/skimble-workout-trainer-exercise-hip-raises-on-ball-2_full.jpg 290 b60639d0b82253930cc118338d45cdbba4fc7876 1736 Transition
Take a break. Get ready for the next exercise!
15 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 1312 Right Leg Bulgarian Squats with Stability Ball
Stand about 2 feet in front of a stability ball. Place your left leg on top of the ball behind you, keeping your left toe pointed down. Keep most of your weight on your right leg and allow the left leg to bend. Bend your right knee and squat making sure your knee stays behind your toe and your heel is grounded.
35 true 3 true 1 true 3 2 256 2262048 https://s3.amazonaws.com/prod.skimble/assets/2262048/skimble-workout-trainer-exercise-right-leg-bulgarian-squats-with-stability-ball-1_full.jpg 2262056 https://s3.amazonaws.com/prod.skimble/assets/2262056/skimble-workout-trainer-exercise-right-leg-bulgarian-squats-with-stability-ball-2_full.jpg 2262063 https://s3.amazonaws.com/prod.skimble/assets/2262063/skimble-workout-trainer-exercise-right-leg-bulgarian-squats-with-stability-ball-3_full.jpg 2262072 https://s3.amazonaws.com/prod.skimble/assets/2262072/skimble-workout-trainer-exercise-right-leg-bulgarian-squats-with-stability-ball-4_full.jpg 1464 449f83fe389e56062d523f4147e9234b5f2cce22 1736 Transition
Take a break. Get ready for the next exercise!
15 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 1313 Left Leg Bulgarian Squats with Stability Ball
Stand about 2 feet in front of a stability ball. Place your right leg on top of the ball behind you, keeping your right toe pointed down. Keep most of your weight on your left leg and allow the right leg to bend. Bend your left knee and squat down, making sure your knee stays behind your toe and your heel is grounded. Back up and repeat.
35 true 3 true 1 true 3 2 256 2256767 https://s3.amazonaws.com/prod.skimble/assets/2256767/skimble-workout-trainer-exercise-left-leg-bulgarian-squats-with-stability-ball-1_full.jpg 2256772 https://s3.amazonaws.com/prod.skimble/assets/2256772/skimble-workout-trainer-exercise-left-leg-bulgarian-squats-with-stability-ball-2_full.jpg 2256776 https://s3.amazonaws.com/prod.skimble/assets/2256776/skimble-workout-trainer-exercise-left-leg-bulgarian-squats-with-stability-ball-3_full.jpg 2256782 https://s3.amazonaws.com/prod.skimble/assets/2256782/skimble-workout-trainer-exercise-left-leg-bulgarian-squats-with-stability-ball-4_full.jpg 1480 e093a6d5891d00908c49218d928325474a48dcdc 1736 Transition
Take a break. Get ready for the next exercise!
20 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 24 Ball Foot to Hand Pass
Lie flat on your back, grab the sides of the ball with your feet while the ball is on the floor. With the ball between your feet, raise your feet and arms up toward the ceiling. Exchange the ball to your hands and lower both legs and hands to the ground. Repeat, alternating the ball between your feet and hands.
40 true 5 true 2 256 5038 https://s3.amazonaws.com/prod.skimble/assets/5038/skimble-workout-trainer-exercise-ball-foot-to-hand-pass-1_full.jpg 5044 https://s3.amazonaws.com/prod.skimble/assets/5044/skimble-workout-trainer-exercise-ball-foot-to-hand-pass-3_full.jpg 5047 https://s3.amazonaws.com/prod.skimble/assets/5047/skimble-workout-trainer-exercise-ball-foot-to-hand-pass-4_full.jpg 5053 https://s3.amazonaws.com/prod.skimble/assets/5053/skimble-workout-trainer-exercise-ball-foot-to-hand-pass-6_full.jpg 5048 https://s3.amazonaws.com/prod.skimble/assets/5048/skimble-workout-trainer-exercise-ball-foot-to-hand-pass-5_full.jpg 5041 https://s3.amazonaws.com/prod.skimble/assets/5041/skimble-workout-trainer-exercise-ball-foot-to-hand-pass-2_full.jpg 141 eb13857b67b9aa6d3becd9a480fb0a4d96f9b21c 1736 Transition
Take a break. Get ready for the next exercise!
20 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 1679 Glute Circles
Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.
30 true 2.5 1 18350 https://s3.amazonaws.com/prod.skimble/assets/18350/skimble-workout-trainer-exercise-glute-circles-11_full.jpg 18355 https://s3.amazonaws.com/prod.skimble/assets/18355/skimble-workout-trainer-exercise-glute-circles-10_full.jpg 18362 https://s3.amazonaws.com/prod.skimble/assets/18362/skimble-workout-trainer-exercise-glute-circles-9_full.jpg 18369 https://s3.amazonaws.com/prod.skimble/assets/18369/skimble-workout-trainer-exercise-glute-circles-8_full.jpg 18372 https://s3.amazonaws.com/prod.skimble/assets/18372/skimble-workout-trainer-exercise-glute-circles-7_full.jpg 18373 https://s3.amazonaws.com/prod.skimble/assets/18373/skimble-workout-trainer-exercise-glute-circles-6_full.jpg 18379 https://s3.amazonaws.com/prod.skimble/assets/18379/skimble-workout-trainer-exercise-glute-circles-5_full.jpg 18385 https://s3.amazonaws.com/prod.skimble/assets/18385/skimble-workout-trainer-exercise-glute-circles-4_full.jpg 18388 https://s3.amazonaws.com/prod.skimble/assets/18388/skimble-workout-trainer-exercise-glute-circles-3_full.jpg 18393 https://s3.amazonaws.com/prod.skimble/assets/18393/skimble-workout-trainer-exercise-glute-circles-2_full.jpg 18399 https://s3.amazonaws.com/prod.skimble/assets/18399/skimble-workout-trainer-exercise-glute-circles-1_full.jpg 437 http://www.youtube.com/watch?v=zpjPMdx0HQs 464 34126a8d1e01856492b494725ee6aa48e4ced2ba 74341 Butt Lifts
Start seated with your legs stretched out in front of you. Lean back and place your palms on the floor behind you, directly underneath your shoulders with fingertips pointed toward your butt. Press your heels into the floor and lift up your hips as you look up toward the ceiling. Slowly lower back to the ground and repeat.
35 true 2.5 true 2 32768 2485808 https://s3.amazonaws.com/prod.skimble/assets/2485808/skimble-workout-darlene-exercise-butt-lifts-03_full.jpg 2485806 https://s3.amazonaws.com/prod.skimble/assets/2485806/skimble-workout-darlene-exercise-butt-lifts-02_full.jpg 1505 540279e6c9fb0ef84addf93b184a253d04c8a474 1749 High Glute Kickbacks
Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg back and up as high as you can go. Lower it momentarily near the ground then return it back up. Do 10-12 reps on one leg, return it to the ground, and repeat on the other side.
45 true 2.5 true 3 32768 21636 https://s3.amazonaws.com/prod.skimble/assets/21636/skimble-workout-trainer-exercise-glute-side-kickbacks-5_full.jpg 21640 https://s3.amazonaws.com/prod.skimble/assets/21640/skimble-workout-trainer-exercise-glute-side-kickbacks-4_full.jpg 21648 https://s3.amazonaws.com/prod.skimble/assets/21648/skimble-workout-trainer-exercise-glute-side-kickbacks-3_full.jpg 21655 https://s3.amazonaws.com/prod.skimble/assets/21655/skimble-workout-trainer-exercise-glute-side-kickbacks-2_full.jpg 21664 https://s3.amazonaws.com/prod.skimble/assets/21664/skimble-workout-trainer-exercise-glute-side-kickbacks-1_full.jpg 439 http://www.youtube.com/watch?v=Ahvf5YofFP0 401 a71b067b648655e80f8a0388c1bee71da393e294 2117 Glutes 100
Lie on your back with your legs bent, heels flat. Lift your glutes up and squeeze. Do small pulses on your glutes. Inhale as your drop your glutes, exhale as you squeeze them up. Repeat until you count to 100.
40 true 0.5 1 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49237 https://s3.amazonaws.com/prod.skimble/assets/49237/skimble-workout-trainer-yoga-exercise-glutes-100-2_full.jpg 49228 https://s3.amazonaws.com/prod.skimble/assets/49228/skimble-workout-trainer-yoga-exercise-glutes-100-3_full.jpg 49216 https://s3.amazonaws.com/prod.skimble/assets/49216/skimble-workout-trainer-yoga-exercise-glutes-100-4_full.jpg 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 49196 https://s3.amazonaws.com/prod.skimble/assets/49196/skimble-workout-trainer-yoga-exercise-glutes-100-6_full.jpg 873 6b4e524ddd1211a198308ea2856af07f4e80aef0 2227 Right Low Glute Kicks
Start in a side knee plank hoisted up onto your left hand. Straighten the right leg up to body-level and glide it back behind you. Return your right leg to the side and repeat.
30 true 3 1 46733 https://s3.amazonaws.com/prod.skimble/assets/46733/skimble-workout-trainer-exercise-right-low-glute-kicks-1_full.jpg 46732 https://s3.amazonaws.com/prod.skimble/assets/46732/skimble-workout-trainer-exercise-right-low-glute-kicks-2_full.jpg 1125 49d940bcff43870f8ad2b3a2d3cae7b470cc9b22 2163 Left Low Glute Kicks
Start in a side knee plank hoisted up onto your right hand. Straighten the left leg up to body-level and glide it back behind you. Return your left leg to the side and repeat.
30 true 3 1 48140 https://s3.amazonaws.com/prod.skimble/assets/48140/skimble-workout-trainer-exercise-left-low-glute-kick-backs-1_full.jpg 48148 https://s3.amazonaws.com/prod.skimble/assets/48148/skimble-workout-trainer-exercise-left-low-glute-kick-backs-2_full.jpg 771 099566aabe407aede9148e59db31c7ebe0429029 1750 Donkey Whips
Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.
40 true 2.5 true 3 32768 19090 https://s3.amazonaws.com/prod.skimble/assets/19090/skimble-workout-trainer-exercise-donkey-whips-6_full.jpg 19098 https://s3.amazonaws.com/prod.skimble/assets/19098/skimble-workout-trainer-exercise-donkey-whips-5_full.jpg 19104 https://s3.amazonaws.com/prod.skimble/assets/19104/skimble-workout-trainer-exercise-donkey-whips-4_full.jpg 19111 https://s3.amazonaws.com/prod.skimble/assets/19111/skimble-workout-trainer-exercise-donkey-whips-3_full.jpg 19120 https://s3.amazonaws.com/prod.skimble/assets/19120/skimble-workout-trainer-exercise-donkey-whips-2_full.jpg 19127 https://s3.amazonaws.com/prod.skimble/assets/19127/skimble-workout-trainer-exercise-donkey-whips-1_full.jpg 409 https://www.youtube.com/watch?v=wAO7K4hbOs8 403 a7e377ce0eec029419cb3eb403c1e73e3eb27208 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.caftruefalsetruefemalefalse2026-05-31T01:00:08Z 2026-04-21T18:47:08Z Stability Ball, DumbbellsLower Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1272459 17294 Barbell Newb 1 Barbell training is a powerful way to build strength and can be very rewarding! Remember that form comes first, so take time to get it right until you hit your max reps. Choose a weight that feels tough for the last 2-3 reps, but still allows good form. Just using the bar? Totally fine. Consistently track your sets, reps, and weights. You'll see real progress week to week. We've included rests between your goes. A warm-up and cool-down are also included. Let's begin! https://s3.amazonaws.com/prod.skimble/assets/3102030/skimble-workout-trainer-app-wow-workout-of-the-week_47_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3102030/skimble-workout-trainer-app-wow-workout-of-the-week_47_full.jpg true 857245fc-82cf-11ef-b6a8-42010a800027 1 1 false true 1 1272459-barbell-newb false 2725 1 985 Alternating Side Reaches
Stand tall with your feet wider than shoulder width apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.
30 true 2.5 true 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 4792 https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg Rest a hand at your waist and raise the other above and across your body. Hold the stretch for a moment at the top. 2702948 https://s3.amazonaws.com/prod.skimble/assets/2702948/skimble-workout-trainer-exercse-alternating-reaches-1_copy_full.jpg Then, return to the center. 4793 https://s3.amazonaws.com/prod.skimble/assets/4793/skimble-workout-trainer-exercse-alternating-reaches-3_full.jpg Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side. 893 eb85331c0a5157e7b614ef740aa0e338b47cad00 1107 Right Lateral Lunges
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.
20 true 3 32768 2151578 https://s3.amazonaws.com/prod.skimble/assets/2151578/skimble-workout-trainer-exercise-right-lateral-lunges-2_full.jpg 2151581 https://s3.amazonaws.com/prod.skimble/assets/2151581/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg 2151588 https://s3.amazonaws.com/prod.skimble/assets/2151588/skimble-workout-trainer-exercise-right-lateral-lunges-4_full.jpg 2151581 https://s3.amazonaws.com/prod.skimble/assets/2151581/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg 100 f157fcc379c6972b86c6b4c89f9417d628ca7a86 1108 Left Lateral Lunges
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 standing with your feet hip-width apart and arms stretched above your head with hands together. Rotate your torso to face the right side of the room, making sure your feet and hips stay forward. Lower your torso down to the right then toward your toes as you try to keep your legs straight.
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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.
30 true 2.5 53508 https://s3.amazonaws.com/prod.skimble/assets/53508/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-1_full.jpg 53514 https://s3.amazonaws.com/prod.skimble/assets/53514/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-2_full.jpg 499 31a916209e5828520558e216939b5e1613f01494 1663 Side to Side Left Leg Swings
Stand with your feet together, then shift your weight onto your right leg. In a fluid motion, swing your left leg laterally up then return just passed your standing foot. Repeat! For beginners, use a wall or chair to assist you.
30 true 2.5 53504 https://s3.amazonaws.com/prod.skimble/assets/53504/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-1_full.jpg 53502 https://s3.amazonaws.com/prod.skimble/assets/53502/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-2_full.jpg 800 350eaad4d414e3c18dfc6e48d38e00caf108dad9 1072 Inward Wrist Circles
Make relaxed fists with your hands. Begin the movement from your wrists and perform inward hand circles.
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Make relaxed fists with your hands. Begin the movement from your wrists and perform outward hand circles.
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Begin with your palms down and knees on the floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
30 48876 https://s3.amazonaws.com/prod.skimble/assets/48876/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-1_full.jpg Begin with your palms down and knees on floor. 48907 https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_full.jpg Raise your head, stick your butt out and drop your back into a dip. 48948 https://s3.amazonaws.com/prod.skimble/assets/48948/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-5_full.jpg Then drop your head, round your spine and arch your back. Repeat. 3823 https://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg This is a terrific way to build more mobility in your back. 3820 https://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg Try not to move too quickly, enjoy each position for a moment. 270 300ece95a9c89c6a2feba147206769a0541a87c1 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
45 true 2.5 true 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 789 Elbow Plank
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. Hold.
30 true 99.99 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 85 a2ff1a8111578ff8280ad1cd269649580df08deb 1200 Squat Side Kicks
Stand with your feet shoulder-width apart in a squat position, and fists protecting your face. Bring your left leg up to the side with your knee bent. Then, straighten your leg out to perform a kick. Return to start, and switch sides.
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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.
50 true 2 true 1 32768 44814 https://s3.amazonaws.com/prod.skimble/assets/44814/skimble-workout-trainer-exercise-boxer-exercise-1_full.jpg 44809 https://s3.amazonaws.com/prod.skimble/assets/44809/skimble-workout-trainer-exercise-boxer-exercise-2_full.jpg 44802 https://s3.amazonaws.com/prod.skimble/assets/44802/skimble-workout-trainer-exercise-boxer-exercise-3_full.jpg 44799 https://s3.amazonaws.com/prod.skimble/assets/44799/skimble-workout-trainer-exercise-boxer-exercise-4_full.jpg 44796 https://s3.amazonaws.com/prod.skimble/assets/44796/skimble-workout-trainer-exercise-boxer-exercise-5_full.jpg 44809 https://s3.amazonaws.com/prod.skimble/assets/44809/skimble-workout-trainer-exercise-boxer-exercise-2_full.jpg 761 09f6ef9d833f47958bdf293165098f5d3411b99b 1736 Transition
Take a break. Get ready for the next exercise!
45 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 3 1669 Barbell Back Loaded Squats
Begin standing with your knees slightly bent. Grasp a barbell with your hands and move it to the top of your back shoulder, so that your palms point to the sky. Perform a squat while holding the barbell on your back, ensuring your knees track over your toes. Return to the top and repeat the movement.
60 true 2.5 true 1 true true 3 2 519627 https://s3.amazonaws.com/prod.skimble/assets/519627/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9121-1_full.jpg 519631 https://s3.amazonaws.com/prod.skimble/assets/519631/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9123-3_full.jpg 519634 https://s3.amazonaws.com/prod.skimble/assets/519634/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9125-4_full.jpg 519628 https://s3.amazonaws.com/prod.skimble/assets/519628/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9122-2_full.jpg 516 3e423abfb36e43a80f3e3cf26bd41b034433196c 68 Rest
Chill out and breathe!
120 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 835 Push Presses
Choose a barbell, dumbbells, or kettlebells in the rack position. Begin with a quick leg dip, then explode through your heels and drive the weight upwards. Stabilize the weight at the top. Lower the weight in a controlled manner and repeat.
60 true 2.5 true 1 true true 3 2 628 https://s3.amazonaws.com/prod.skimble/assets/628/skimble_crossfit_push_press_2_full.png h2os http://www.flickr.com/photos/h2os/2894406414 625 https://s3.amazonaws.com/prod.skimble/assets/625/skimble_crossfit_push_press_1_full.png h2os http://www.flickr.com/photos/h2os/2894396878 1217 82b69d5cf7fffe756ad53f9be96c1f0ddf5e3120 68 Rest
Chill out and breathe!
120 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 722 Barbell Deadlifts
Begin with the bar on the ground. Drive your hips down and back to reach the bar. Use an overhand or mixed grip. With a flat back, stand up. Drive your heels into the ground with your hips forward. Keep the bar close to you and your core tight. Finish tall. Reverse back to the ground.
60 true 2.5 true 1 true true 3 2 519640 https://s3.amazonaws.com/prod.skimble/assets/519640/skimble-workout-trainer-exercise-deadlifts_279a0344-1_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 519653 https://s3.amazonaws.com/prod.skimble/assets/519653/skimble-workout-trainer-exercise-deadlifts_279a0346-3_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 158 http://www.youtube.com/watch?v=pjBI9qxibTc 1203 29a8dce900eed3380a2ae9d63bd1947c027a98e1 57 acd2d8d3f3c1df0db823cf2966ebbaa535c134a4 68 Rest
Chill out and breathe!
120 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 1958 Barbell Reverse Grip Rows
Stand with your feet hip-width apart, knees slightly bent and a bar in an underhand grip. Hinging at the waist, bend your elbows and pull the bar to your rib cage. Then extend your arms back to the start and repeat.
60 true 2.5 true 1 true true 3 2 68022 https://s3.amazonaws.com/prod.skimble/assets/68022/skimble-workout-trainer-exercise-barbell-reverse-grip-row_279a0670-1_full.jpg 68023 https://s3.amazonaws.com/prod.skimble/assets/68023/skimble-workout-trainer-exercise-barbell-reverse-grip-row_279a0671-2_full.jpg 68027 https://s3.amazonaws.com/prod.skimble/assets/68027/skimble-workout-trainer-exercise-barbell-reverse-grip-row_279a0672-3_full.jpg 68034 https://s3.amazonaws.com/prod.skimble/assets/68034/skimble-workout-trainer-exercise-barbell-reverse-grip-row_279a0673-4_full.jpg 68023 https://s3.amazonaws.com/prod.skimble/assets/68023/skimble-workout-trainer-exercise-barbell-reverse-grip-row_279a0671-2_full.jpg 1193 1daaa9f0e49a32c97b717122ef621eec80a8a35c 68 Rest
Chill out and breathe!
120 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 3011 Ragdoll Pose
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 201 Extended Child's Pose
From half push-up, bring your tailbone back toward your heels. Keeps your arms straight. Reach through your arms.
25 1 41793 https://s3.amazonaws.com/prod.skimble/assets/41793/skimble-workout-trainer-exercise-yoga-extended-child_s-pose_full.jpg 626 86ac1bb52b186d789895ca2070f2144fb4bb6934 1890 Bicep Stretches
Sit with your knees bent, feet flat on the floor. Exhale and slide your butt forward and hands back, creating a stretch in your biceps and shoulders. Hold.
40 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 1900 Simple Seated Twist
Sit in a comfortable seat. Inhale. Exhale and twist to one side with one hand behind you and one in front of you. Hold for a breath, return to your comfortable seat, then switch sides.
20 1 70046 https://s3.amazonaws.com/prod.skimble/assets/70046/skimble-workout-trainer-exercise-simple-seated-twist_279a0222-1_full.jpg 70054 https://s3.amazonaws.com/prod.skimble/assets/70054/skimble-workout-trainer-exercise-simple-seated-twist_279a0224-2_full.jpg 70046 https://s3.amazonaws.com/prod.skimble/assets/70046/skimble-workout-trainer-exercise-simple-seated-twist_279a0222-1_full.jpg 70055 https://s3.amazonaws.com/prod.skimble/assets/70055/skimble-workout-trainer-exercise-simple-seated-twist_279a0225-3_full.jpg 1102 ff1c5751599ed8cadc2a752927466bf9f99accbb 1345 Lying Knee Folds
Start lying in the basic position with your knees bent. Inhale and use your ab muscles to contract one leg close to your chest, folding deeply at the hip. Hold a moment before exhaling and returning your leg to the floor. Repeat, alternating legs.
50 true 2.5 32768 2473 https://s3.amazonaws.com/prod.skimble/assets/2473/skimble-workout-trainer-exercise-lying-right-hamstring-stretch_full.jpg 2470 https://s3.amazonaws.com/prod.skimble/assets/2470/skimble-workout-trainer-exercise-lying-left-hamstring-stretch_full.jpg 554 9b05dede7648ff613d131e0c411e2cb86a4bf360 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.caftruetruefalsemaletrue2025-12-27T13:11:17Z 2025-05-01T16:46:12Z BarbellFull Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1338026 17294 Ladder Levitation 2 A simple, effective way to build your upper body strength… you might even finish feeling like you’ve levitated. Start with strict pull-ups, then switch to kipping if your form starts to break down. No ego, just progress. Each time you return to this ladder, aim to rely less on kipping and more on strict reps. https://s3.amazonaws.com/prod.skimble/assets/3233944/skimble-workout-trainer-app-ladder_levitation_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3233944/skimble-workout-trainer-app-ladder_levitation_full.jpg true 7d3fdf00-3397-11f1-9930-42010a80002a 1 0 false true 2 1338026-ladder-levitation false 319 1 621 Pull-Ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.
3 true 2.5 true 1 true 1 2 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68 Rest
Chill out and breathe!
30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621 Pull-Ups
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 2 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68 Rest
Chill out and breathe!
30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621 Pull-Ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.
8 true 2.5 true 3 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68 Rest
Chill out and breathe!
30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621 Pull-Ups
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 4 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68 Rest
Chill out and breathe!
30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621 Pull-Ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.
13 true 2.5 true 5 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 68 Rest
Chill out and breathe!
30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1949 Kipping Pull-Ups
Begin with your palms facing away from you, hanging with straight arms from a pull-up bar. Slightly swing your legs back. Then, drive your knees towards your chest and pull up until your chin is above the bar.
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Chill out and breathe!
30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1949 Kipping Pull-Ups
Begin with your palms facing away from you, hanging with straight arms from a pull-up bar. Slightly swing your legs back. Then, drive your knees towards your chest and pull up until your chin is above the bar.
12 true 4 true 3 3 2 36950 https://s3.amazonaws.com/prod.skimble/assets/36950/skimble-workout-trainer-exercise-kipping-pull-ups-1_full.jpg 36947 https://s3.amazonaws.com/prod.skimble/assets/36947/skimble-workout-trainer-exercise-kipping-pull-ups-2_full.jpg 36941 https://s3.amazonaws.com/prod.skimble/assets/36941/skimble-workout-trainer-exercise-kipping-pull-ups-3_full.jpg 36932 https://s3.amazonaws.com/prod.skimble/assets/36932/skimble-workout-trainer-exercise-kipping-pull-ups-5_full.jpg 36929 https://s3.amazonaws.com/prod.skimble/assets/36929/skimble-workout-trainer-exercise-kipping-pull-ups-6_full.jpg 36937 https://s3.amazonaws.com/prod.skimble/assets/36937/skimble-workout-trainer-exercise-kipping-pull-ups-4_full.jpg 540 00249fdb47caad0758575a60a93bdc06cee87495 68 Rest
Chill out and breathe!
30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1949 Kipping Pull-Ups
Begin with your palms facing away from you, hanging with straight arms from a pull-up bar. Slightly swing your legs back. Then, drive your knees towards your chest and pull up until your chin is above the bar.
8 true 4 true 2 3 2 36950 https://s3.amazonaws.com/prod.skimble/assets/36950/skimble-workout-trainer-exercise-kipping-pull-ups-1_full.jpg 36947 https://s3.amazonaws.com/prod.skimble/assets/36947/skimble-workout-trainer-exercise-kipping-pull-ups-2_full.jpg 36941 https://s3.amazonaws.com/prod.skimble/assets/36941/skimble-workout-trainer-exercise-kipping-pull-ups-3_full.jpg 36932 https://s3.amazonaws.com/prod.skimble/assets/36932/skimble-workout-trainer-exercise-kipping-pull-ups-5_full.jpg 36929 https://s3.amazonaws.com/prod.skimble/assets/36929/skimble-workout-trainer-exercise-kipping-pull-ups-6_full.jpg 36937 https://s3.amazonaws.com/prod.skimble/assets/36937/skimble-workout-trainer-exercise-kipping-pull-ups-4_full.jpg 540 00249fdb47caad0758575a60a93bdc06cee87495 68 Rest
Chill out and breathe!
30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1949 Kipping Pull-Ups
Begin with your palms facing away from you, hanging with straight arms from a pull-up bar. Slightly swing your legs back. Then, drive your knees towards your chest and pull up until your chin is above the bar.
4 true 4 true 1 3 2 36950 https://s3.amazonaws.com/prod.skimble/assets/36950/skimble-workout-trainer-exercise-kipping-pull-ups-1_full.jpg 36947 https://s3.amazonaws.com/prod.skimble/assets/36947/skimble-workout-trainer-exercise-kipping-pull-ups-2_full.jpg 36941 https://s3.amazonaws.com/prod.skimble/assets/36941/skimble-workout-trainer-exercise-kipping-pull-ups-3_full.jpg 36932 https://s3.amazonaws.com/prod.skimble/assets/36932/skimble-workout-trainer-exercise-kipping-pull-ups-5_full.jpg 36929 https://s3.amazonaws.com/prod.skimble/assets/36929/skimble-workout-trainer-exercise-kipping-pull-ups-6_full.jpg 36937 https://s3.amazonaws.com/prod.skimble/assets/36937/skimble-workout-trainer-exercise-kipping-pull-ups-4_full.jpg 540 00249fdb47caad0758575a60a93bdc06cee87495 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.caftruetruefalsemaletrue2026-06-01T16:40:53Z 2026-04-13T16:30:20Z Pull Up BarBack, Shoulders12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1258960 17294 Compact Strength + Abs 3 In this 40 min compact full body dumbbell workout, we will have 3 bundles of 7 exercises each, and each bundle will be performed for 2 rounds in a row. Each exercise lasts for 40 seconds with a 15-second rest in between. After each bundle, there will be 30 seconds of rest. - Daniel PT | Remember: the amount of weight you are using has a significant impact on the intensity of the workout, especially with the lower body and compound movements. Make sure that you are using challenging weights! The dumbbells that I am using are: 2x18kg (Red color on the screen), 2x10kg (yellow color on the screen), 2x5kg (Green color on the screen). https://s3.amazonaws.com/prod.skimble/assets/2894151/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2894151/maxresdefault_full.jpg false 1947e24e-ec73-11ee-94b3-42010a80001e 104 15 false true 203 1258960-compact-strength-abs false 2429 1 Main Workout
2429 2894151 7 https://s3.amazonaws.com/prod.skimble/assets/2894151/maxresdefault_full.jpg 2026-05-24T01:00:12Z 2024-03-27T19:49:18Z DumbbellsFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/2894152/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1282793 17294 Biceps, Triceps & Abs 2 It's arm day! This fun 30 minute workout has just about everything you need for your biceps & triceps. I even though some abs into the mix to spice things up! So let's grab those dumbbells and get working! - Stratton Format: 40/20 x 3 You will need: A Variety of dumbbells, bench (optional) https://s3.amazonaws.com/prod.skimble/assets/3060004/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3060004/maxresdefault_full.jpg false af78f3b8-f481-11ef-9139-42010a80001e 35 2 false true 0 1282793-biceps-triceps-abs false 2103 1 Main Workout
2103 3060004 7 https://s3.amazonaws.com/prod.skimble/assets/3060004/maxresdefault_full.jpg 2025-02-26T20:40:08Z 2025-02-26T20:38:50Z DumbbellsArms, Corehttps://s3.amazonaws.com/prod.skimble/assets/3060005/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1282794 17294 Lower Body Strength 2 Legs on the menu today! We'll be starting with a 50 rep leg exercise warm up, and our format will be 40/20 x 15. Grab those dumbbells and let's get working! - Stratton Format: 40/20 x 15 You will need: A variety of dumbbells, bench (optional) https://s3.amazonaws.com/prod.skimble/assets/3060020/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3060020/maxresdefault_full.jpg false eda4f02e-f481-11ef-86c1-42010a80002a 17 3 false true 0 1282794-lower-body-strength false 2451 1 Main Workout
2451 3060020 7 https://s3.amazonaws.com/prod.skimble/assets/3060020/maxresdefault_full.jpg 2025-02-26T20:42:52Z 2025-02-26T20:40:34Z DumbbellsLower Body, Gluteshttps://s3.amazonaws.com/prod.skimble/assets/3060021/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1282796 17294 Upper Body Strength Circuits 2 This is a workout focused on upper body. Each circuit will have 5 exercises all for upper body. we'll target back, chest, biceps, triceps and shoulders - Stratton https://s3.amazonaws.com/prod.skimble/assets/3060052/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3060052/maxresdefault_full.jpg false 082c6418-f482-11ef-9aa2-42010a800027 10 1 false true 0 1282796-upper-body-strength-circuits false 2108 1 Main Workout
2108 3060052 7 https://s3.amazonaws.com/prod.skimble/assets/3060052/maxresdefault_full.jpg 2025-02-26T20:47:52Z 2025-02-26T20:41:19Z DumbbellsUpper Body, Armshttps://s3.amazonaws.com/prod.skimble/assets/3060053/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1275961 17294 Big Arms + Shoulders 3 Boost your upper body strength with this challenging rep-based workout. Grab medium to heavy weights you feel comfortable with—just be sure to prioritize good form as you move. Track your weights and reps in-app, and make this a regular part of your routine for consistent gains. A proper warm-up and cool-down are included to keep you moving safely and effectively. Let’s get stronger! https://s3.amazonaws.com/prod.skimble/assets/3043654/skimble-workout-trainer-app-wow-workout-of-the-week_12_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3043654/skimble-workout-trainer-app-wow-workout-of-the-week_12_full.jpg true 0c4d95a6-c3b0-11ef-90f5-42010a80002a 41 2 false true 223 1275961-big-arms-shoulders false 1193 1 2147 Boxer Fist Reaches
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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Start standing with your feet hip-width apart and arms stretched above your head with hands together. Rotate your torso to face the right side of the room, making sure your feet and hips stay forward. Lower your torso down to the right then toward your toes as you try to keep your legs straight.
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Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
30 true 2.5 true 2 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 1797 1 2 Burpees
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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Sit upright on a stable chair with your feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing you and elbows in front of your stomach. Press the dumbbells up toward the ceiling. Lower slowly and repeat.
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Sit upright on a stable chair with your feet flat on the floor and a pair of dumbbells in hand. Let your arms hang at your side and rotate your palms so they are facing forward. Raise your arms straight out to the side until the dumbbells are at shoulder-height. Slowly return them back down to the start and repeat.
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Sit upright on a stable chair with your feet flat on the floor. Hold onto a pair of light-weight dumbbells with a neutral grip. Raise your arms straight up in front of you to shoulder-height. Return them back down to your side. Repeat the movement.
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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 2 2342 Incline Dumbbell Bench Press
Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.
24 true 3 true 1 true 8 3 3 8 524288 68246 https://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 https://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 2273 Alternating Incline Dumbbell Curls
Position a bench to a 35 degree angle or a few notches above flat. Lie on the bench with dumbbells in hand and arms hanging down by your side. Curl one dumbbell at a time to your shoulder as you continue to alternate sides.
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Take a break. Get ready for the next exercise!
30 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 957 Dumbbell Fly on Bench
Lie down on a bench with a dumbbell in each hand. Press the dumbbells in front of you with a slight bend in your elbows. Now, draw your arms back down in a wide arc by squeezing your chest and moving at the shoulder joint. Hold a moment before returning on an exhale. Keep going.
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Grab a set of dumbbells and lie with your back on a bench. Lift the weights so that they are stretched up over your chest. With your arms straight, lower one dumbbell at a time out to the side and then back up to center. Continue, alternating arms.
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Take a break. Get ready for the next exercise!
30 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 438 Push-Ups with Lateral Raise
With dumbbells in hand, prop yourself up in a push-up position. Do a push up. As you push yourself back up, lift a dumbbell and rotate your body so that all of your weight is on the left hand and your body is facing the side of the room. Reverse the move and repeat on the other side.
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With dumbbells in hand, prop yourself up to plank position. Do a push up. Row your right dumbbell, lower it back to the floor. Row your left dumbbell, lower it back to the floor. Make sure your hips stay parallel to the floor.
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Take a break. Get ready for the next exercise!
30 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 2386 Bench Skull Crusher
Grab a weight and lie on your back on a bench with the weight lifted above your chest, arms straight. Lower the weight to your forehead as you keep your elbows pointed forward. Press the weight back up to the straight arm position and repeat.
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Start with your left knee and hand flat on a bench. Hold a dumbbell with your right hand. While making sure that your upper arm stays still, slowly extend your elbow to draw the dumbbell back. Pause and return the the starting position before repeating.
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Start with your right knee and hand flat on a bench. Hold a dumbbell with your left hand. While making sure that your upper arm stays still, slowly extend your elbow to draw the dumbbell back. Pause and return the the starting position. Repeat the move.
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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 2276 Bench Dips
Place a bench a few feet from a platform or ledge. Sit on the bench and place your heels on the ledge, legs straight. Place your hands right beside your torso on the bench so that your fingertips are hanging over the edge and lift your body up off of the bench. Bend your elbows behind you and lower your body down as far as you are able. Press back up to straight arms and repeat.
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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.
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Raise one arm up and bend it back down the middle of your back. Gently use the other hand to pull the raised elbow deeper into the stretch. Hold for five counts before switching. Gradually increase the amount of stretch.
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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.
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Place your forearm on a solid & sturdy surface with your shoulder joint and elbow joint at 90 degrees. Slowly turn your body away from your arm until you feel a good stretch in your chest.
50 65536 3907 https://s3.amazonaws.com/prod.skimble/assets/3907/skimble-workout-trainer-exercise-chest-stretch-pectoralis-1_full.jpg 3904 https://s3.amazonaws.com/prod.skimble/assets/3904/skimble-workout-trainer-exercise-chest-stretch-pectoralis-2_full.jpg 244 3500eba5b06ad6d2345c33d231e7a86cb8d35b26 2026-05-24T01:00:12Z 2025-02-28T20:02:55Z Dumbbells, Bench, Chair, WallArms, Shoulders12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1283386 17294 Full Body Strength Workout 3 🔥 Build strength, muscle, and power from home! Ready to level up? This workout is designed to progressively overload every major muscle group, building strength, endurance, and power in four structured rounds. You'll start with heavy, controlled strength work, advance to complex full-body movements, push through power-driven endurance, and finish with high intensity strength under fatigue. Each round challenges your muscles differently—forcing adaptation, boosting resilience, and maximizing results. Grab your dumbbells, focus on form, and let's get to work! Workout Structure Each circuit is designed to progressively overload your muscles, either by increasing resistance, movement complexity, or intensity. - TIFF x DAN https://s3.amazonaws.com/prod.skimble/assets/3064039/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3064039/maxresdefault_full.jpg false 9ecf0c8a-faaf-11ef-9c88-42010a800027 30 1 false true 0 1283386-full-body-strength-workout false 2346 1 Main Workout
2346 3064039 7 https://s3.amazonaws.com/prod.skimble/assets/3064039/maxresdefault_full.jpg 2025-03-06T17:25:15Z 2025-03-06T17:22:46Z DumbbellsFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3064040/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1296240 17294 Upper Body & Core Strength 2 Grab dumbbells, a long band with handles (I have a few of different resistance levels), a mini band (light-medium), and a mat for this 40 Minute Full Upper Body and Core Strength Workout. You will also need something to anchor your band around or use an attachment for your band to anchor in the door. For resistance reference I have a pair of 5, 8, 10, 15, 20, and 30lb dumbells, a medium resistance mini band, a medium long band, and a heavy resistance long band. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form! - Larie Midkiff https://s3.amazonaws.com/prod.skimble/assets/3100399/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3100399/maxresdefault_full.jpg false f5e29ee4-29f1-11f0-a2ed-42010a80001d 12 4 false true 282 1296240-upper-body-core-strength false 2670 1 Main Workout
2670 3100399 7 https://s3.amazonaws.com/prod.skimble/assets/3100399/maxresdefault_full.jpg 2026-05-31T01:00:09Z 2025-05-05T20:46:03Z Dumbbells, Resistance BandsUpper Body, Corehttps://s3.amazonaws.com/prod.skimble/assets/3100400/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1270882 17294 The Gain Train 1 Make quick gains with this go-to arm day routine! Most of the moves are bodyweight-based, making it easy to jump in whether you’re at the gym or working out at home. You’ll need a pull-up bar (or something similar like a lat pulldown or Smith machine) for one key strength-building exercise. Go at your own pace, track your reps, and come back to this workout weekly to see your progress take off! https://s3.amazonaws.com/prod.skimble/assets/3101963/skimble-workout-trainer-app-wow-workout-of-the-week_29_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3101963/skimble-workout-trainer-app-wow-workout-of-the-week_29_full.jpg true 99fd6f3c-6c55-11ef-9808-42010a80002a 0 3 false true 231 1270882-the-gain-train false 748 2 1165 Rotating Elbow Plank
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.
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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!
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 1134 Alternating Side Planks
From a full plank position, shift your weight over to one side and rotate your body so that you can raise your arm. Return controlled to plank and repeat on the other side.
40 true 4 true 10 2 6743 https://s3.amazonaws.com/prod.skimble/assets/6743/skimble-workout-trainer-exercise-alternating-side-planks-1_full.jpg Start in a full plank position. 6740 https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg Twist your torso to one side and lift your arm up into a side plank. Keep your core fully engaged and your chest open. 2695725 https://s3.amazonaws.com/prod.skimble/assets/2695725/skimble-workout-trainer-exercise-alternating-side-planks-start-position.jpeg_full.jpg Hold briefly, then return in a controlled manner to plank. 6739 https://s3.amazonaws.com/prod.skimble/assets/6739/skimble-workout-trainer-exercise-alternating-side-planks-3_full.jpg Then twist to form the opposite side plank. Maintain strong arms throughout. 16 83fb59f8bddff639852781e591004ffc68f789cc 1356 Swimming
Begin lying on your belly with your arms above your head at shoulder-width. Position your legs hip-width apart. Raise your head and limbs 2 to 3 inches off the ground and pretend you're swimming. Flutter kick your feet and make small splashing movements with your hands.
30 true 1 true 30 2 1590295 https://s3.amazonaws.com/prod.skimble/assets/1590295/skimble-workout-trainer-exercise-swimming-06_full.jpg 1590287 https://s3.amazonaws.com/prod.skimble/assets/1590287/skimble-workout-trainer-exercise-swimming-05_full.jpg 1590279 https://s3.amazonaws.com/prod.skimble/assets/1590279/skimble-workout-trainer-exercise-swimming-04_full.jpg 1590263 https://s3.amazonaws.com/prod.skimble/assets/1590263/skimble-workout-trainer-exercise-swimming-02_full.jpg 1590256 https://s3.amazonaws.com/prod.skimble/assets/1590256/skimble-workout-trainer-exercise-swimming-01_full.jpg 1263 82ff7184149f5b45aa2775cdeecb47007f5c001f 68 Rest
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 74342 Kneeling Elbows to Hands Plank
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.
30 true 3 true 10 2 1 2486412 https://s3.amazonaws.com/prod.skimble/assets/2486412/skimble-workout-darlene-exercise-kneeling-elbows-to-hands-plank-01_full.jpg 2486411 https://s3.amazonaws.com/prod.skimble/assets/2486411/skimble-workout-darlene-exercise-kneeling-elbows-to-hands-plank-02_full.jpg 2486409 https://s3.amazonaws.com/prod.skimble/assets/2486409/skimble-workout-darlene-exercise-kneeling-elbows-to-hands-plank-03_full.jpg 2486407 https://s3.amazonaws.com/prod.skimble/assets/2486407/skimble-workout-darlene-exercise-kneeling-elbows-to-hands-plank-05_full.jpg 2486406 https://s3.amazonaws.com/prod.skimble/assets/2486406/skimble-workout-darlene-exercise-kneeling-elbows-to-hands-plank-07_full.jpg 2486410 https://s3.amazonaws.com/prod.skimble/assets/2486410/skimble-workout-darlene-exercise-kneeling-elbows-to-hands-plank-08_full.jpg 1543 6f607ed3e7160766e27174351ec55e74d79f4f2f 942 Flying Supermans
Lie on your stomach with toes pointed down and arms stretched out overhead. Slowly lift knees and arms up. Pretend to fly by moving your arms in a swimming motion back toward your feet. Lower and repeat.
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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 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 1044 Kneeling Diamond Push-Ups
Get into a kneeling push up position with your shoulders directly above your wrists. Now place your hands close together so your thumbs and index fingers form a triangle on the floor. Perform push-ups with your hands in this position.
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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 276 Chin-Ups
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.
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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 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.caftruetruefalsefemaletrue2026-05-17T01:00:10Z 2025-07-27T18:18:54Z Exercise Mat, Pull Up BarShoulders, Core12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1290490 17294 Rep & Repeat 3 Looking to swap fat for muscle? You’re not alone! This 40-minute upper and lower body workout is built to help you do just that. Using light to medium dumbbells and a step or bench, you’ll complete 8-15 reps per exercise across three challenging rounds. Push through each set with focus and grit because the burn builds both strength and mindset. https://s3.amazonaws.com/prod.skimble/assets/3101953/skimble-workout-trainer-app-wow-workout-of-the-week_35_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3101953/skimble-workout-trainer-app-wow-workout-of-the-week_35_full.jpg true 94da10d6-140d-11f0-93dc-42010a80001e 17 0 false true 163 1290490-rep-repeat false 3000 4 928 Dumbbell Woodchops
Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!
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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 2238 Hot Potato Squats
Stand with your legs at shoulder-width. Hold a weight in your right hand, palms facing left and elbow bent. Your free hand can be raised out in front to help with balance. Lower down into a squat. When you push back up to standing, gently toss the weight over so you catch it with your other hand. Simultaneously go back down into another squat. Returning back up and toss it back.
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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 672 Dumbbell Split Jumps
In a standing position, lower your body into a split squat. Quickly switch directions by doing a jump. Repeat, alternating feet with each rep.
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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 1122 Lunge to Shoulder Press
Stand with feet shoulder width apart and hands holding dumbbells level with your ears. Perform a forward lunge. Pause at the bottom as you press the weights up above your head. Return to start and 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 670 Dumbbell Side Lunge and Touch
Stand with a pair of dumbbells at your side. Lift your left foot and perform a side lunge. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat, alternating feet with each rep. This exercise can be done without dumbbells.
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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 2049 Dumbbell Hammer Curl to Press
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!
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 1152 Dumbbell Right Leg Squats
Balance on your right leg with dumbbells in hand. Let your floating leg extend behind you as you bend your standing leg as far down as you can. Ensure that your standing knee stays behind your toe.
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Balance on your left leg with dumbbells in hand. Let your floating leg extend behind you as you bend your standing leg as far down as you can. Don't forget to keep your posture upright during the exercise.
30 true 3 true 1 true 10 3 2 8 5936 https://s3.amazonaws.com/prod.skimble/assets/5936/skimble-workout-trainer-exercise-dumbbell-left-leg-squats-1_full.jpg 5935 https://s3.amazonaws.com/prod.skimble/assets/5935/skimble-workout-trainer-exercise-dumbbell-left-leg-squats-2_full.jpg 204 56a1c446dfee2d27244dc4acfd77eec1ac9200c1 68 Rest
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 799 Dumbbell Front Raises
Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.
25 true 2.5 true 1 true 10 2 2 8 3070 https://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 https://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 https://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 441 http://www.youtube.com/watch?v=S7T-Nmp-GMU 66 e7331b7aa118a924ae2934b67d0a64501e955f1f 68 Rest
Chill out and breathe!
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 1162 Russian Twists with a Ball
Sit on the floor with a ball in your hands and your knees bent. Lift your heels off the ground and transition the ball from side to side. Keep your butt evenly planted as you twist from side to side.
20 true 2 true 1 true 10 2 2 2048 2575 https://s3.amazonaws.com/prod.skimble/assets/2575/skimble-workout-trainer-exercise-russian-twists-ball-1_full.jpg 2569 https://s3.amazonaws.com/prod.skimble/assets/2569/skimble-workout-trainer-exercise-russian-twists-ball-3_full.jpg 2566 https://s3.amazonaws.com/prod.skimble/assets/2566/skimble-workout-trainer-exercise-russian-twists-ball-4_full.jpg 2572 https://s3.amazonaws.com/prod.skimble/assets/2572/skimble-workout-trainer-exercise-russian-twists-ball-2_full.jpg 714 4fe16e7976d8e0de968740803546c4b78db94490 68 Rest
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 1124 Right Concentrated Bicep Curls
Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.
25 true 2.5 true 1 true 10 3 2 8 524288 5928 https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg 5925 https://s3.amazonaws.com/prod.skimble/assets/5925/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-2_full.jpg 5924 https://s3.amazonaws.com/prod.skimble/assets/5924/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-3_full.jpg 159 1d581a2fc0758bf11fef212e25266a07a46900a4 1125 Left Concentrated Bicep Curls
Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.
30 true 2.5 true 1 true 3 2 8 524288 5921 https://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg 5918 https://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_full.jpg 5917 https://s3.amazonaws.com/prod.skimble/assets/5917/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-3_full.jpg 149 42df3c7174c25cb291680b0a86040df42a40c6e1 68 Rest
Chill out and breathe!
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 74348 Bridge with Pullovers
Start lying on your back with knees bent and a light weight in hand. Keeping your feet and knees hip-distance apart, lift your hips high into a bridge and extend your arms with the weight in both hands above your chest. Hold your bridge position with your hips as you lower the weight overhead, toward the floor. Then, return it back above your chest 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 1127 Dumbbell Right Side Bends
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.
15 true 1.5 true 1 true 10 3 2 8 1589568 https://s3.amazonaws.com/prod.skimble/assets/1589568/skimble-workout-trainer-exercise-dumbbell-right-side-bends-05_full.jpg 1589560 https://s3.amazonaws.com/prod.skimble/assets/1589560/skimble-workout-trainer-exercise-dumbbell-right-side-bends-04_full.jpg 1589551 https://s3.amazonaws.com/prod.skimble/assets/1589551/skimble-workout-trainer-exercise-dumbbell-right-side-bends-03_full.jpg 1589542 https://s3.amazonaws.com/prod.skimble/assets/1589542/skimble-workout-trainer-exercise-dumbbell-right-side-bends-02_full.jpg 1266 ab866b948f882e375cb2b55440d0b7bf217a4f94 1128 Dumbbell Left Side Bends
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.
15 true 1.5 true 1 true 10 3 2 8 1589669 https://s3.amazonaws.com/prod.skimble/assets/1589669/skimble-workout-trainer-exercise-dumbbell-left-side-bends-05_full.jpg 1589663 https://s3.amazonaws.com/prod.skimble/assets/1589663/skimble-workout-trainer-exercise-dumbbell-left-side-bends-04_full.jpg 1589656 https://s3.amazonaws.com/prod.skimble/assets/1589656/skimble-workout-trainer-exercise-dumbbell-left-side-bends-03_full.jpg 1589648 https://s3.amazonaws.com/prod.skimble/assets/1589648/skimble-workout-trainer-exercise-dumbbell-left-side-bends-02_full.jpg 18 17c8c7bd609120fc17ab49159a0c290bd1edf80a 68 Rest
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 608 Dumbbell Tricep Extensions
Sit or stand holding a dumbbell with one or both hands. Extend your arms overhead, elbows next to ears. Bend at the elbow to lower the weight behind your head and slowly back up. Be careful not to arch your back.
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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 1431 Right Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your left foot on the bench. Perform right split squats while keeping your front knee tracking over your toes.
30 true 3 true 1 true 10 3 2 8 131072 12031 https://s3.amazonaws.com/prod.skimble/assets/12031/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-1_full.jpg 12032 https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_full.jpg 12034 https://s3.amazonaws.com/prod.skimble/assets/12034/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-3_full.jpg 12038 https://s3.amazonaws.com/prod.skimble/assets/12038/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-4_full.jpg 256 8e04afe87e7f3fdfe2111066a5489829d255f06b 1432 Left Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your right foot on the bench. Perform left split squats, lowering slowly to 90 degrees. Return and repeat.
30 true 3 true 1 true 10 3 2 8 131072 12394 https://s3.amazonaws.com/prod.skimble/assets/12394/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-1_full.jpg 12398 https://s3.amazonaws.com/prod.skimble/assets/12398/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-2_full.jpg 12399 https://s3.amazonaws.com/prod.skimble/assets/12399/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-3_full.jpg 12402 https://s3.amazonaws.com/prod.skimble/assets/12402/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-4_full.jpg 382 b21e117e4d78f54f0065272c94111e74a9bddb70 68 Rest
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 2412 Cool-Down Walk
Stand tall as you stride. Inhale and exhale through your nose as you walk. Slow your breathing down as you slow your pace.
Perform your favorite cool down stretches during this recovery walk! 40 true true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1501 0e23c926860a2fd1b8601b28227f205a8b2575a1 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.caftruetruefalsefemaletrue2026-05-24T01:00:11Z 2025-09-11T18:22:24Z Dumbbells, BenchFull Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1329782 17294 Halloween Workout 🎃 2 Get ready for a spooky-fun full body workout! 🎃 30-Minute Full Body with Dumbbells | Strength + HIIT | No Tricks, Just Sweat! - JustMoveByAnn https://s3.amazonaws.com/prod.skimble/assets/3158778/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3158778/maxresdefault_full.jpg false dc5766ba-b422-11f0-92ea-42010a800020 2 1 false true 1232 1329782-halloween-workout- false 1800 1 Main Workout
1800 3158778 7 https://s3.amazonaws.com/prod.skimble/assets/3158778/maxresdefault_full.jpg 2026-05-31T01:00:12Z 2025-10-28T17:23:46Z DumbbellsFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3158779/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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 1255705 17294 Barbell Pump 2 The only equipment you’ll need is a barbell and some weights and you're ready for an awesome strength resistance workout that will build muscle and shed unwanted fat. Combined with a well balanced diet, this full body barbell workout is another workout you can do to help you reach your fitness goal. Whether you want to gain or lose weight, consistency is key and as long as you can make it habitual, you’ll eventually get there. I'm using a 20kg aerobic pump set. - Steven HIIT https://s3.amazonaws.com/prod.skimble/assets/2863252/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2863252/maxresdefault_full.jpg false 971759d2-bee9-11ee-a834-42010a80001d 33 6 false true 592 1255705-barbell-pump false 1466 1 Barbell Pump Follow Along Workout [ Strength + Cardio Sweat Session ]
1466 2026-05-31T01:00:10Z 2024-01-29T21:01:36Z BarbellFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/2863253/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://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