1467 community created Community Created Von der Community erstellt Von der Community erstellte Workouts https://www.skimble.com/images/workouts/categories/new_and_recommended_40x40.png https://www.skimble.com/images/workouts/categories/new_and_recommended_100x100.png https://www.skimble.com/images/workouts/categories/new_and_recommended_200x200.png https://www.skimble.com/images/workouts/categories/v2/new_and_recommended_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/new_and_recommended_640x640.jpg false Kürzlich von Leuten im Workout Trainer hinzugefügte Workouts. true 1341929 15591686 3 https://s3.amazonaws.com/prod.skimble/assets/1586811/skimble-workout-trainer-exercise-lunges-07_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1586811/skimble-workout-trainer-exercise-lunges-07_full.jpg false FBD16472-C1F9-43BA-9DCF-AAADD71D0A6B 1 0 false true 0 1341929-7-for-the-legs false 420 1 2242

Stand with your feet together and hands at your waist. Take a big step forward and bend your legs to form 90 degree angles. Return to standing by pressing back up with your lead foot. Keep your body upright while alternating legs.

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Perform squats with a dumbbell held closely in front of your chest. Your feet should be slightly wider than shoulder-width apart.

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Stand with your hands on the back of a chair. With your knees together lift one foot off the ground behind you. Kick your foot back as you extend your leg. Squeeze your butt while returning to standing position. Alternate legs.

30 true 2 0 true 4 262144 36808 https://s3.amazonaws.com/prod.skimble/assets/36808/skimble-workout-trainer-exercise-hamstring-kickbacks-8_full.jpg 36800 https://s3.amazonaws.com/prod.skimble/assets/36800/skimble-workout-trainer-exercise-hamstring-kickbacks-7_full.jpg 36792 https://s3.amazonaws.com/prod.skimble/assets/36792/skimble-workout-trainer-exercise-hamstring-kickbacks-6_full.jpg 36788 https://s3.amazonaws.com/prod.skimble/assets/36788/skimble-workout-trainer-exercise-hamstring-kickbacks-5_full.jpg 36780 https://s3.amazonaws.com/prod.skimble/assets/36780/skimble-workout-trainer-exercise-hamstring-kickbacks-4_full.jpg 36775 https://s3.amazonaws.com/prod.skimble/assets/36775/skimble-workout-trainer-exercise-hamstring-kickbacks-3_full.jpg 36770 https://s3.amazonaws.com/prod.skimble/assets/36770/skimble-workout-trainer-exercise-hamstring-kickbacks-2_full.jpg 36765 https://s3.amazonaws.com/prod.skimble/assets/36765/skimble-workout-trainer-exercise-hamstring-kickbacks-1_full.jpg 549 http://www.youtube.com/watch?v=DgT1DtudoNs 28 885ba469097df49184c39af417e5277c77a0ccee 915

Start standing with feet hip-width apart. Cross your right foot behind you to the left and back corner of the room as you bend both knees. Return and repeat, alternating sides. Keep your hips and shoulders forward as your feet cross and bend.

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Stand with your hands on the back of a chair. With your knees together lift one foot off the ground behind you. Kick your foot back as you extend your leg. Squeeze your butt while returning to standing position. Alternate legs.

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Start standing with your feet together and hands out. Perform squats while keeping your knees together and going down to 90 degrees.

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Stand with your hands on the back of a chair. With your knees together lift one foot off the ground behind you. Kick your foot back as you extend your leg. Squeeze your butt while returning to standing position. Alternate legs.

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

30 true 3.5 true true 1 true 4 32768 1786449 https://s3.amazonaws.com/prod.skimble/assets/1786449/skimble-workout-trainer-exercise-walking-lunges-1_full.jpg Start standing with your arms by your side. 1786456 https://s3.amazonaws.com/prod.skimble/assets/1786456/skimble-workout-trainer-exercise-walking-lunges-2_full.jpg Step forward into a lunge with both knees bent at 90 degree angles. 1786465 https://s3.amazonaws.com/prod.skimble/assets/1786465/skimble-workout-trainer-exercise-walking-lunges-3_full.jpg Step your feet together, back to a standing position. Keep your body upright while alternating legs. 1786467 https://s3.amazonaws.com/prod.skimble/assets/1786467/skimble-workout-trainer-exercise-walking-lunges-4_full.jpg Try to bend down and lower to the ground as close as you can. It's important to bend at the back knee, to help you activate your hips and hamstrings in your back leg. 1786476 https://s3.amazonaws.com/prod.skimble/assets/1786476/skimble-workout-trainer-exercise-walking-lunges-5_full.jpg Keep your gaze lifted, chest tall and shoulders back as you continue to alternate sides. 474 7274fe74c8a8bc826c3366942952ae6ab4426c37 1877

Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

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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.

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Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

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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 0 true 4 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 108534

Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.

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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 0 true 4 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 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-07-13T21:02:38Z 2026-07-13T21:02:38Z Dumbbells, ChairLegs2016-04-07T02:01:02Z15591686tvqglbfjnkm4JoDouglashttps://s3assets.skimble.com/photos/33746640/image_thumb.jpghttps://s3assets.skimble.com/photos/33746640/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2887 1341927 19324425 3 https://s3.amazonaws.com/prod.skimble/assets/31305/skimble-workout-trainer-exercise-barbell-back-loaded-squats-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/31305/skimble-workout-trainer-exercise-barbell-back-loaded-squats-1_full.jpg false 8afdbb49-c2d5-4e29-ab17-757c728eee55 0 0 false true 0 1341927-lower-body-power-explosiveness false 2400 1 1163

Begin holding a barbell on your back. You can clean the bar from the floor or dismount it from a rack. Squat down to 90 degrees, keeping your knees tracking over your feet. Return to standing and repeat the movement. Maintain a straight back throughout.

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Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2396

Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.

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Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 886

Keep a pair of dumbbells by your side as you lunge forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

25 true 2.5 true 1 true 10 3 8 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 2702975 https://s3.amazonaws.com/prod.skimble/assets/2702975/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Return and repeat while alternating sides. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 108534

Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.

60 true 2.5 true 1 true 1 32768 1588145 https://s3.amazonaws.com/prod.skimble/assets/1588145/skimble-workout-trainer-exercise-heel-toe-rocks-01_full.jpg 1588151 https://s3.amazonaws.com/prod.skimble/assets/1588151/skimble-workout-trainer-exercise-heel-toe-rocks-02_full.jpg 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1951

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

60 true 4 true 1 true 15 1 2 52279 https://s3.amazonaws.com/prod.skimble/assets/52279/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-2_full.jpg 52281 https://s3.amazonaws.com/prod.skimble/assets/52281/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-3_full.jpg 52278 https://s3.amazonaws.com/prod.skimble/assets/52278/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-1_full.jpg 660 6836b26874e875b409106948a16ea7c3f2e09ae6 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1163

Begin holding a barbell on your back. You can clean the bar from the floor or dismount it from a rack. Squat down to 90 degrees, keeping your knees tracking over your feet. Return to standing and repeat the movement. Maintain a straight back throughout.

15 true 3 true 1 true 5 3 32 31305 https://s3.amazonaws.com/prod.skimble/assets/31305/skimble-workout-trainer-exercise-barbell-back-loaded-squats-1_full.jpg 31306 https://s3.amazonaws.com/prod.skimble/assets/31306/skimble-workout-trainer-exercise-barbell-back-loaded-squats-2_full.jpg 808 16de2108cb3e68b1ed66a91529aed7a74376894c 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2396

Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.

20 true 2.5 true 1 true 8 3 8 1589360 https://s3.amazonaws.com/prod.skimble/assets/1589360/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-07_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1270 5db7f28ef3124e88ee4bc1694ed9cc2d9868c2e8 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 886

Keep a pair of dumbbells by your side as you lunge forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

25 true 2.5 true 1 true 10 3 8 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 2702975 https://s3.amazonaws.com/prod.skimble/assets/2702975/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Return and repeat while alternating sides. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 108534

Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.

60 true 2.5 true 1 true 1 32768 1588145 https://s3.amazonaws.com/prod.skimble/assets/1588145/skimble-workout-trainer-exercise-heel-toe-rocks-01_full.jpg 1588151 https://s3.amazonaws.com/prod.skimble/assets/1588151/skimble-workout-trainer-exercise-heel-toe-rocks-02_full.jpg 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1951

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

60 true 4 true 1 true 15 1 2 52279 https://s3.amazonaws.com/prod.skimble/assets/52279/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-2_full.jpg 52281 https://s3.amazonaws.com/prod.skimble/assets/52281/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-3_full.jpg 52278 https://s3.amazonaws.com/prod.skimble/assets/52278/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-1_full.jpg 660 6836b26874e875b409106948a16ea7c3f2e09ae6 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1163

Begin holding a barbell on your back. You can clean the bar from the floor or dismount it from a rack. Squat down to 90 degrees, keeping your knees tracking over your feet. Return to standing and repeat the movement. Maintain a straight back throughout.

15 true 3 true 1 true 5 3 32 31305 https://s3.amazonaws.com/prod.skimble/assets/31305/skimble-workout-trainer-exercise-barbell-back-loaded-squats-1_full.jpg 31306 https://s3.amazonaws.com/prod.skimble/assets/31306/skimble-workout-trainer-exercise-barbell-back-loaded-squats-2_full.jpg 808 16de2108cb3e68b1ed66a91529aed7a74376894c 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2396

Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.

20 true 2.5 true 1 true 8 3 8 1589360 https://s3.amazonaws.com/prod.skimble/assets/1589360/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-07_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1270 5db7f28ef3124e88ee4bc1694ed9cc2d9868c2e8 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 886

Keep a pair of dumbbells by your side as you lunge forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

25 true 2.5 true 1 true 10 3 8 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 2702975 https://s3.amazonaws.com/prod.skimble/assets/2702975/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Return and repeat while alternating sides. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 108534

Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.

60 true 2.5 true 1 true 1 32768 1588145 https://s3.amazonaws.com/prod.skimble/assets/1588145/skimble-workout-trainer-exercise-heel-toe-rocks-01_full.jpg 1588151 https://s3.amazonaws.com/prod.skimble/assets/1588151/skimble-workout-trainer-exercise-heel-toe-rocks-02_full.jpg 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1951

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

60 true 4 true 1 true 15 1 2 52279 https://s3.amazonaws.com/prod.skimble/assets/52279/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-2_full.jpg 52281 https://s3.amazonaws.com/prod.skimble/assets/52281/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-3_full.jpg 52278 https://s3.amazonaws.com/prod.skimble/assets/52278/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-1_full.jpg 660 6836b26874e875b409106948a16ea7c3f2e09ae6 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1163

Begin holding a barbell on your back. You can clean the bar from the floor or dismount it from a rack. Squat down to 90 degrees, keeping your knees tracking over your feet. Return to standing and repeat the movement. Maintain a straight back throughout.

15 true 3 true 1 true 5 3 32 31305 https://s3.amazonaws.com/prod.skimble/assets/31305/skimble-workout-trainer-exercise-barbell-back-loaded-squats-1_full.jpg 31306 https://s3.amazonaws.com/prod.skimble/assets/31306/skimble-workout-trainer-exercise-barbell-back-loaded-squats-2_full.jpg 808 16de2108cb3e68b1ed66a91529aed7a74376894c 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2396

Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.

20 true 2.5 true 1 true 8 3 8 1589360 https://s3.amazonaws.com/prod.skimble/assets/1589360/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-07_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1270 5db7f28ef3124e88ee4bc1694ed9cc2d9868c2e8 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 886

Keep a pair of dumbbells by your side as you lunge forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

25 true 2.5 true 1 true 10 3 8 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 2702975 https://s3.amazonaws.com/prod.skimble/assets/2702975/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Return and repeat while alternating sides. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 108534

Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.

60 true 2.5 true 1 true 1 32768 1588145 https://s3.amazonaws.com/prod.skimble/assets/1588145/skimble-workout-trainer-exercise-heel-toe-rocks-01_full.jpg 1588151 https://s3.amazonaws.com/prod.skimble/assets/1588151/skimble-workout-trainer-exercise-heel-toe-rocks-02_full.jpg 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1951

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

60 true 4 true 1 true 15 1 2 52279 https://s3.amazonaws.com/prod.skimble/assets/52279/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-2_full.jpg 52281 https://s3.amazonaws.com/prod.skimble/assets/52281/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-3_full.jpg 52278 https://s3.amazonaws.com/prod.skimble/assets/52278/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-1_full.jpg 660 6836b26874e875b409106948a16ea7c3f2e09ae6 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1163

Begin holding a barbell on your back. You can clean the bar from the floor or dismount it from a rack. Squat down to 90 degrees, keeping your knees tracking over your feet. Return to standing and repeat the movement. Maintain a straight back throughout.

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Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2396

Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.

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Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 886

Keep a pair of dumbbells by your side as you lunge forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

25 true 2.5 true 1 true 10 3 8 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 2702975 https://s3.amazonaws.com/prod.skimble/assets/2702975/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Return and repeat while alternating sides. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 68

Chill out and breathe!

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Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.

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Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1951

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

60 true 4 true 1 true 15 1 2 52279 https://s3.amazonaws.com/prod.skimble/assets/52279/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-2_full.jpg 52281 https://s3.amazonaws.com/prod.skimble/assets/52281/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-3_full.jpg 52278 https://s3.amazonaws.com/prod.skimble/assets/52278/skimble-workout-trainer-exercise-hanging-knee-raises-pull-up-1_full.jpg 660 6836b26874e875b409106948a16ea7c3f2e09ae6 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2026-07-13T19:41:07Z 2026-07-13T19:41:07Z Barbell, Dumbbells, Pull Up BarLower Body2023-03-01T15:09:26Z19324425skewrdq59y0n❤️💙NYG🏈.https://s3assets.skimble.com/photos/34609923/image_thumb.jpghttps://s3assets.skimble.com/photos/34609923/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse308 1341879 15139715 2 https://s3.amazonaws.com/prod.skimble/assets/32346/skimble-workout-trainer-exercise-reverse-lunges-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/32346/skimble-workout-trainer-exercise-reverse-lunges-2_full.jpg false 582CCA5D-650E-4E16-83A0-84F5E25A47E9 1 0 false true 0 1341879-balls-and-bands false 2700 1 965

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

60 0 true 0 true 1 32768 2752 https://s3.amazonaws.com/prod.skimble/assets/2752/skimble-workout-trainer-exercise-jog-on-the-spot-1_full.jpg 2746 https://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_full.jpg 2749 https://s3.amazonaws.com/prod.skimble/assets/2749/skimble-workout-trainer-exercise-jog-on-the-spot-3_full.jpg 2746 https://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_full.jpg 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 860 76c94f3fb2c616a7aeaadccdb76ffe6bb681e9c4 985

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.

60 true 2.5 0 true 0 32768 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 4792 https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg Rest a hand at your waist and raise the other above and across your body. Hold the stretch for a moment at the top. 2702948 https://s3.amazonaws.com/prod.skimble/assets/2702948/skimble-workout-trainer-exercse-alternating-reaches-1_copy_full.jpg Then, return to the center. 4793 https://s3.amazonaws.com/prod.skimble/assets/4793/skimble-workout-trainer-exercse-alternating-reaches-3_full.jpg Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side. 893 eb85331c0a5157e7b614ef740aa0e338b47cad00 1019

Stand tall with your feet together and arms out front at chest height. Hop both feet out to the side while bringing arms out to the side as well. Hop feet back in but cross left in front of right as well as crossing left arm over right. Repeat, crossing opposites.

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

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

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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.

60 true 2.5 true 1 true 0 32768 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 1 1717

Stand on the band with 1 foot and handles in hand. Brace your core and pull your fists toward your shoulders and release slowly.

60 true 2.5 true 2 true 0 4 62539 https://s3.amazonaws.com/prod.skimble/assets/62539/skimble-workout-trainer-exercise-band-bicep-curls-1_full.jpg 62547 https://s3.amazonaws.com/prod.skimble/assets/62547/skimble-workout-trainer-exercise-band-bicep-curls-2_full.jpg 62555 https://s3.amazonaws.com/prod.skimble/assets/62555/skimble-workout-trainer-exercise-band-bicep-curls-3_full.jpg 62563 https://s3.amazonaws.com/prod.skimble/assets/62563/skimble-workout-trainer-exercise-band-bicep-curls-4_full.jpg 1531 7f3509426a2b760ba31049cbc94900461d0c165a 1718

Stand on the band with one foot and handles in hand. Lift the handles up toward your shoulders, elbows pointed down toward the floor. Brace your core and straighten your arms overhead then lower slowly.

60 true 2.5 true 2 true 0 4 9817 https://s3.amazonaws.com/prod.skimble/assets/9817/skimble-workout-trainer-exercise-band-shoulder-press-1_full.jpg 9820 https://s3.amazonaws.com/prod.skimble/assets/9820/skimble-workout-trainer-exercise-band-shoulder-press-2_full.jpg 9824 https://s3.amazonaws.com/prod.skimble/assets/9824/skimble-workout-trainer-exercise-band-shoulder-press-3_full.jpg 9833 https://s3.amazonaws.com/prod.skimble/assets/9833/skimble-workout-trainer-exercise-band-shoulder-press-5_full.jpg 9826 https://s3.amazonaws.com/prod.skimble/assets/9826/skimble-workout-trainer-exercise-band-shoulder-press-4_full.jpg 1521 d730589373e95f4ecf9feafd4fcb09ecfa8dbbf1 114602

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Stand on the band with one foot and handles in hand. With straight arms, lift the handles in front of you and toward the ceiling going no higher than your shoulders. Lower with control and continue, repeating.

60 true 2.5 true 2 true 0 4 38673 https://s3.amazonaws.com/prod.skimble/assets/38673/skimble-workout-trainer-exercise-band-front-raises-1_full.jpg 38675 https://s3.amazonaws.com/prod.skimble/assets/38675/skimble-workout-trainer-exercise-band-front-raises-2_full.jpg 604 a17bc7f4ef2fd346705d75182e1613b21e0978a0 114603

60 true 2.5 true true 1 true 0 4 3355673 2 https://s3.amazonaws.com/prod.skimble/assets/3355673/image_full.jpg 1 1717

Stand on the band with 1 foot and handles in hand. Brace your core and pull your fists toward your shoulders and release slowly.

60 true 2.5 true 2 true 0 4 62539 https://s3.amazonaws.com/prod.skimble/assets/62539/skimble-workout-trainer-exercise-band-bicep-curls-1_full.jpg 62547 https://s3.amazonaws.com/prod.skimble/assets/62547/skimble-workout-trainer-exercise-band-bicep-curls-2_full.jpg 62555 https://s3.amazonaws.com/prod.skimble/assets/62555/skimble-workout-trainer-exercise-band-bicep-curls-3_full.jpg 62563 https://s3.amazonaws.com/prod.skimble/assets/62563/skimble-workout-trainer-exercise-band-bicep-curls-4_full.jpg 1531 7f3509426a2b760ba31049cbc94900461d0c165a 1718

Stand on the band with one foot and handles in hand. Lift the handles up toward your shoulders, elbows pointed down toward the floor. Brace your core and straighten your arms overhead then lower slowly.

60 true 2.5 true 2 true 0 4 9817 https://s3.amazonaws.com/prod.skimble/assets/9817/skimble-workout-trainer-exercise-band-shoulder-press-1_full.jpg 9820 https://s3.amazonaws.com/prod.skimble/assets/9820/skimble-workout-trainer-exercise-band-shoulder-press-2_full.jpg 9824 https://s3.amazonaws.com/prod.skimble/assets/9824/skimble-workout-trainer-exercise-band-shoulder-press-3_full.jpg 9833 https://s3.amazonaws.com/prod.skimble/assets/9833/skimble-workout-trainer-exercise-band-shoulder-press-5_full.jpg 9826 https://s3.amazonaws.com/prod.skimble/assets/9826/skimble-workout-trainer-exercise-band-shoulder-press-4_full.jpg 1521 d730589373e95f4ecf9feafd4fcb09ecfa8dbbf1 114602

60 true 2.5 true true 1 true 0 4 3355504 2 https://s3.amazonaws.com/prod.skimble/assets/3355504/image_full.jpg 1988

Stand on the band with one foot and handles in hand. With straight arms, lift the handles in front of you and toward the ceiling going no higher than your shoulders. Lower with control and continue, repeating.

60 true 2.5 true 2 true 0 4 38673 https://s3.amazonaws.com/prod.skimble/assets/38673/skimble-workout-trainer-exercise-band-front-raises-1_full.jpg 38675 https://s3.amazonaws.com/prod.skimble/assets/38675/skimble-workout-trainer-exercise-band-front-raises-2_full.jpg 604 a17bc7f4ef2fd346705d75182e1613b21e0978a0 114603

60 true 2.5 true true 1 true 0 4 3355673 2 https://s3.amazonaws.com/prod.skimble/assets/3355673/image_full.jpg 1 1717

Stand on the band with 1 foot and handles in hand. Brace your core and pull your fists toward your shoulders and release slowly.

60 true 2.5 true 2 true 0 4 62539 https://s3.amazonaws.com/prod.skimble/assets/62539/skimble-workout-trainer-exercise-band-bicep-curls-1_full.jpg 62547 https://s3.amazonaws.com/prod.skimble/assets/62547/skimble-workout-trainer-exercise-band-bicep-curls-2_full.jpg 62555 https://s3.amazonaws.com/prod.skimble/assets/62555/skimble-workout-trainer-exercise-band-bicep-curls-3_full.jpg 62563 https://s3.amazonaws.com/prod.skimble/assets/62563/skimble-workout-trainer-exercise-band-bicep-curls-4_full.jpg 1531 7f3509426a2b760ba31049cbc94900461d0c165a 1718

Stand on the band with one foot and handles in hand. Lift the handles up toward your shoulders, elbows pointed down toward the floor. Brace your core and straighten your arms overhead then lower slowly.

60 true 2.5 true 2 true 0 4 9817 https://s3.amazonaws.com/prod.skimble/assets/9817/skimble-workout-trainer-exercise-band-shoulder-press-1_full.jpg 9820 https://s3.amazonaws.com/prod.skimble/assets/9820/skimble-workout-trainer-exercise-band-shoulder-press-2_full.jpg 9824 https://s3.amazonaws.com/prod.skimble/assets/9824/skimble-workout-trainer-exercise-band-shoulder-press-3_full.jpg 9833 https://s3.amazonaws.com/prod.skimble/assets/9833/skimble-workout-trainer-exercise-band-shoulder-press-5_full.jpg 9826 https://s3.amazonaws.com/prod.skimble/assets/9826/skimble-workout-trainer-exercise-band-shoulder-press-4_full.jpg 1521 d730589373e95f4ecf9feafd4fcb09ecfa8dbbf1 114602

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Stand on the band with one foot and handles in hand. With straight arms, lift the handles in front of you and toward the ceiling going no higher than your shoulders. Lower with control and continue, repeating.

60 true 2.5 true 2 true 0 4 38673 https://s3.amazonaws.com/prod.skimble/assets/38673/skimble-workout-trainer-exercise-band-front-raises-1_full.jpg 38675 https://s3.amazonaws.com/prod.skimble/assets/38675/skimble-workout-trainer-exercise-band-front-raises-2_full.jpg 604 a17bc7f4ef2fd346705d75182e1613b21e0978a0 114603

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Chill out and breathe!

120 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 114604

60 true 2.5 true true 1 true 0 256 3355682 2 https://s3.amazonaws.com/prod.skimble/assets/3355682/image_full.jpg 1408

Start lying on the floor with your feet on top of the ball. Contract your core and lift your hips. Draw your heels in while lowering your hips slightly. Then slowly roll the ball back by straightening your legs.

60 true 2.5 0 0 256 9262 https://s3.amazonaws.com/prod.skimble/assets/9262/skimble-workout-trainer-exercise-stability-ball-leg-curls-2_full.jpg 9259 https://s3.amazonaws.com/prod.skimble/assets/9259/skimble-workout-trainer-exercise-stability-ball-leg-curls-3_full.jpg 9262 https://s3.amazonaws.com/prod.skimble/assets/9262/skimble-workout-trainer-exercise-stability-ball-leg-curls-2_full.jpg 9268 https://s3.amazonaws.com/prod.skimble/assets/9268/skimble-workout-trainer-exercise-stability-ball-leg-curls-1_full.jpg 364 59f63dc512e5ac74292576dc72e795575b227dd6 114611

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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.

60 true 2 true 1 true 0 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 1 114604

60 true 2.5 true true 1 true 0 256 3355682 2 https://s3.amazonaws.com/prod.skimble/assets/3355682/image_full.jpg 1408

Start lying on the floor with your feet on top of the ball. Contract your core and lift your hips. Draw your heels in while lowering your hips slightly. Then slowly roll the ball back by straightening your legs.

60 true 2.5 0 0 256 9262 https://s3.amazonaws.com/prod.skimble/assets/9262/skimble-workout-trainer-exercise-stability-ball-leg-curls-2_full.jpg 9259 https://s3.amazonaws.com/prod.skimble/assets/9259/skimble-workout-trainer-exercise-stability-ball-leg-curls-3_full.jpg 9262 https://s3.amazonaws.com/prod.skimble/assets/9262/skimble-workout-trainer-exercise-stability-ball-leg-curls-2_full.jpg 9268 https://s3.amazonaws.com/prod.skimble/assets/9268/skimble-workout-trainer-exercise-stability-ball-leg-curls-1_full.jpg 364 59f63dc512e5ac74292576dc72e795575b227dd6 114611

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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.

60 true 2 true 1 true 0 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 1 114604

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Start lying on the floor with your feet on top of the ball. Contract your core and lift your hips. Draw your heels in while lowering your hips slightly. Then slowly roll the ball back by straightening your legs.

60 true 2.5 0 0 256 9262 https://s3.amazonaws.com/prod.skimble/assets/9262/skimble-workout-trainer-exercise-stability-ball-leg-curls-2_full.jpg 9259 https://s3.amazonaws.com/prod.skimble/assets/9259/skimble-workout-trainer-exercise-stability-ball-leg-curls-3_full.jpg 9262 https://s3.amazonaws.com/prod.skimble/assets/9262/skimble-workout-trainer-exercise-stability-ball-leg-curls-2_full.jpg 9268 https://s3.amazonaws.com/prod.skimble/assets/9268/skimble-workout-trainer-exercise-stability-ball-leg-curls-1_full.jpg 364 59f63dc512e5ac74292576dc72e795575b227dd6 114611

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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.

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60 true 2.5 true true 1 true 0 256 3355682 2 https://s3.amazonaws.com/prod.skimble/assets/3355682/image_full.jpg 1408

Start lying on the floor with your feet on top of the ball. Contract your core and lift your hips. Draw your heels in while lowering your hips slightly. Then slowly roll the ball back by straightening your legs.

60 true 2.5 0 0 256 9262 https://s3.amazonaws.com/prod.skimble/assets/9262/skimble-workout-trainer-exercise-stability-ball-leg-curls-2_full.jpg 9259 https://s3.amazonaws.com/prod.skimble/assets/9259/skimble-workout-trainer-exercise-stability-ball-leg-curls-3_full.jpg 9262 https://s3.amazonaws.com/prod.skimble/assets/9262/skimble-workout-trainer-exercise-stability-ball-leg-curls-2_full.jpg 9268 https://s3.amazonaws.com/prod.skimble/assets/9268/skimble-workout-trainer-exercise-stability-ball-leg-curls-1_full.jpg 364 59f63dc512e5ac74292576dc72e795575b227dd6 114611

60 true 2.5 true true 1 true 0 256 3358122 2 https://s3.amazonaws.com/prod.skimble/assets/3358122/image_full.jpg 1162

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.

60 true 2 true 1 true 0 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 1 110453

Point toes toward wall while stretching arms overhead

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Figure four side to side

90 true 2.5 true true 1 true 0 1 3136499 2 https://s3.amazonaws.com/prod.skimble/assets/3136499/image_full.jpg 111906

Figure four side to side

90 true 2.5 true true 1 true 0 1 3136499 2 https://s3.amazonaws.com/prod.skimble/assets/3136499/image_full.jpg 110453

Point toes toward wall while stretching arms overhead

30 true 2.5 true true 1 true 0 32768 3072988 2 https://s3.amazonaws.com/prod.skimble/assets/3072988/image_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-07-13T12:34:37Z 2026-07-12T23:09:01Z Resistance Bands, Stability Ball, Medicine Ball, Exercise Mat2015-12-04T12:25:19Z1151397152a71wvl17ncqJamesCummingshttps://s3assets.skimble.com/photos/34531866/image_thumb.jpghttps://s3assets.skimble.com/photos/34531866/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse496 1341873 15591686 3 https://s3.amazonaws.com/prod.skimble/assets/1589985/skimble-workout-trainer-exercise-leg-raises-03_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1589985/skimble-workout-trainer-exercise-leg-raises-03_full.jpg false DC9FA2E6-2B46-4BB0-9FFE-472A793FBF90 0 0 false true 0 1341873-7-for-the-core false 420 1 544

Sit on your tailbone and grasp your shins with your hands. Slowly extend both arms and legs in a V position and balance here. Breathe.

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

30 true 1 0 true 5 32768 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 302 fe29268c2aae5d68f59149f4afa9a52e96d952c0 922

Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.

30 true 2.5 0 true 2 32768 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 166 e3189ecbf87bc05238398ab3771436da248bff1f 469

Start on your back with arms by side and your palms down. Tuck in your hips, draw your lower back toward the floor and lift your legs to vertical. Slowly draw your legs down and up. If your back arches, place your hands underneath your butt.

30 true 2.5 0 true 3 32768 1589976 https://s3.amazonaws.com/prod.skimble/assets/1589976/skimble-workout-trainer-exercise-leg-raises-01_full.jpg 1589979 https://s3.amazonaws.com/prod.skimble/assets/1589979/skimble-workout-trainer-exercise-leg-raises-02_full.jpg 1589985 https://s3.amazonaws.com/prod.skimble/assets/1589985/skimble-workout-trainer-exercise-leg-raises-03_full.jpg 1589992 https://s3.amazonaws.com/prod.skimble/assets/1589992/skimble-workout-trainer-exercise-leg-raises-04_full.jpg 413 https://www.youtube.com/watch?v=7Pjp2DRfHl4 1254 052ec7aa4496facbae3e3bbab6cd0e2fb98256f9 2203

Start lying on your back with knees bent and heels up so that only the balls of your feet and toes are touching the ground. Pushing through the balls of your feet, drive your hips up towards the ceiling. Squeeze your butt for 3 counts then slowly lower your body back to the floor. Repeat.

30 true 4 0 0 1 52161 https://s3.amazonaws.com/prod.skimble/assets/52161/skimble-workout-trainer-exercise-tip-toe-glute-bridge-1_full.jpg 52158 https://s3.amazonaws.com/prod.skimble/assets/52158/skimble-workout-trainer-exercise-tip-toe-glute-bridge-2_full.jpg 52150 https://s3.amazonaws.com/prod.skimble/assets/52150/skimble-workout-trainer-exercise-tip-toe-glute-bridge-3_full.jpg 867 b61853a0c314471f39d2678ea55b0364bc651ec9 880

Lie on your back with bent knees and your hands behind your head. Curl up, raising your right elbow toward your left knee. Repeat, alternating sides.

30 true 1.5 0 true 4 32768 45257 https://s3.amazonaws.com/prod.skimble/assets/45257/skimble-workout-trainer-exercise-cross-body-crunches-4_full.jpg Lie on your back with bent knees and your hands behind your head. 45258 https://s3.amazonaws.com/prod.skimble/assets/45258/skimble-workout-trainer-exercise-cross-body-crunches-3_full.jpg Curl up, raising your right elbow toward your lifted left knee. 45259 https://s3.amazonaws.com/prod.skimble/assets/45259/skimble-workout-trainer-exercise-cross-body-crunches-2_full.jpg Slowly lower down from each crunch and return to the starting position. 45260 https://s3.amazonaws.com/prod.skimble/assets/45260/skimble-workout-trainer-exercise-cross-body-crunches-1_full.jpg Repeat with alternate arms and legs. 33 aac934f53be063539fa0caf5d02e8f5ca3299b7e 114601

30 true 2.5 true true 1 true 4 32768 669

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.

30 true 1.5 true 1 true 5 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 2026

Start seated. Place your hands behind your hips, shoulder-width apart and fingertips pointing towards your feet. Inhale and press firmly into your hands and feet. Lift your hips while straightening your elbows. Gaze up and back while taking several deep breaths before lowering.

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On your back with arms behind your head or crossed in front of your chest. Exhale as you lift your shoulder blades to a 45 degree angle. While keeping your core contracted, inhale on the return. Have a partner keep your feet on the floor!

30 true 2.5 true 1 true 4 32768 4925 https://s3.amazonaws.com/prod.skimble/assets/4925/skimble-workout-trainer-exercse-sit-ups-1_full.jpg 4921 https://s3.amazonaws.com/prod.skimble/assets/4921/skimble-workout-trainer-exercse-sit-ups-2_full.jpg 4920 https://s3.amazonaws.com/prod.skimble/assets/4920/skimble-workout-trainer-exercse-sit-ups-3_full.jpg 4921 https://s3.amazonaws.com/prod.skimble/assets/4921/skimble-workout-trainer-exercse-sit-ups-2_full.jpg 370 http://www.youtube.com/watch?v=VDchSUXJQu8 492 ab77578ab026e9f8741102e90a15318daa1128f8 84605

From tabletop bringing the ones off the ground for the count of three

30 true 2.5 0 true 4 1 839

Lie on your back with arms overhead. Snap up into a pike position. Return slowly to the floor. Repeat.

30 true 2.5 0 true 5 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 794

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

30 true 60 0 0 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 784

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

30 true 2.5 0 true 2 32768 2152737 https://s3.amazonaws.com/prod.skimble/assets/2152737/skimble-workout-trainer-exercise-bird-dog-1_full.jpg Start on your hands and knees with a neutral spine and your abs pulled in. 2152739 https://s3.amazonaws.com/prod.skimble/assets/2152739/skimble-workout-trainer-exercise-bird-dog-2_full.jpg Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. 2152745 https://s3.amazonaws.com/prod.skimble/assets/2152745/skimble-workout-trainer-exercise-bird-dog-3_full.jpg Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees. 2152753 https://s3.amazonaws.com/prod.skimble/assets/2152753/skimble-workout-trainer-exercise-bird-dog-4_full.jpg Then, continue alternating sides. Feeling flexible? Try to extend your raised leg a little higher each time. 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-07-12T21:02:24Z 2026-07-12T21:02:24Z Exercise MatCore2016-04-07T02:01:02Z15591686tvqglbfjnkm4JoDouglashttps://s3assets.skimble.com/photos/33746640/image_thumb.jpghttps://s3assets.skimble.com/photos/33746640/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2887 1341870 19324425 3 https://s3.amazonaws.com/prod.skimble/assets/68181/skimble-workout-trainer-exercise-barbell-bench-press_279a0737-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/68181/skimble-workout-trainer-exercise-barbell-bench-press_279a0737-3_full.jpg false d73223a6-13c5-4b37-9167-9097c22c4617 1 0 false true 0 1341870-dl-upper-body-work-workout false 2115 1 564

Lay flat on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.

13 true 2.5 true 1 true 5 3 5 32 524288 68174 https://s3.amazonaws.com/prod.skimble/assets/68174/skimble-workout-trainer-exercise-barbell-bench-press_279a0735-1_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 68181 https://s3.amazonaws.com/prod.skimble/assets/68181/skimble-workout-trainer-exercise-barbell-bench-press_279a0737-3_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 1058 8d6e464e605d77620a2c510ca9219f41fc0e9b4b 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 256

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.

15 true 2.5 true 1 true 6 3 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5848

Stand tall with your feet about hip-width apart. With an overhand grip, hold a barbell with your hands slightly wider than shoulder-width at chest height. Press the bar up until your arms are extended overhead. Hold a moment at the top before returning and repeating.

15 true 2.5 true 1 true 6 3 32 31399 https://s3.amazonaws.com/prod.skimble/assets/31399/skimble-workout-trainer-exercise-barbell-clean-and-press-3_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 31423 https://s3.amazonaws.com/prod.skimble/assets/31423/skimble-workout-trainer-exercise-barbell-clean-and-press-8_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 1216 8e16c7460b29418d99b62fde1f5aaede16ff4297 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

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

60 true 2.5 true 1 true true 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1168

Stand holding a barbell with your palms facing forward in a shoulder-width grip. Curl the barbell up to your shoulders, hold a moment at the top and lower slowly.

20 true 2.5 true 1 true 8 3 32 67998 https://s3.amazonaws.com/prod.skimble/assets/67998/skimble-workout-trainer-exercise-bicep-curls_279a0665-1_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 68005 https://s3.amazonaws.com/prod.skimble/assets/68005/skimble-workout-trainer-exercise-bicep-curls_279a0667-3_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 818 f23b4abc6c04018f3d08be8e3c50f46c4ff78339 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 564

Lay flat on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.

13 true 2.5 true 1 true 5 3 5 32 524288 68174 https://s3.amazonaws.com/prod.skimble/assets/68174/skimble-workout-trainer-exercise-barbell-bench-press_279a0735-1_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 68181 https://s3.amazonaws.com/prod.skimble/assets/68181/skimble-workout-trainer-exercise-barbell-bench-press_279a0737-3_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 1058 8d6e464e605d77620a2c510ca9219f41fc0e9b4b 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 256

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.

15 true 2.5 true 1 true 6 3 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5848

Stand tall with your feet about hip-width apart. With an overhand grip, hold a barbell with your hands slightly wider than shoulder-width at chest height. Press the bar up until your arms are extended overhead. Hold a moment at the top before returning and repeating.

15 true 2.5 true 1 true 6 3 32 31399 https://s3.amazonaws.com/prod.skimble/assets/31399/skimble-workout-trainer-exercise-barbell-clean-and-press-3_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 31423 https://s3.amazonaws.com/prod.skimble/assets/31423/skimble-workout-trainer-exercise-barbell-clean-and-press-8_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 1216 8e16c7460b29418d99b62fde1f5aaede16ff4297 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

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

60 true 2.5 true 1 true true 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1168

Stand holding a barbell with your palms facing forward in a shoulder-width grip. Curl the barbell up to your shoulders, hold a moment at the top and lower slowly.

20 true 2.5 true 1 true 8 3 32 67998 https://s3.amazonaws.com/prod.skimble/assets/67998/skimble-workout-trainer-exercise-bicep-curls_279a0665-1_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 68005 https://s3.amazonaws.com/prod.skimble/assets/68005/skimble-workout-trainer-exercise-bicep-curls_279a0667-3_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 818 f23b4abc6c04018f3d08be8e3c50f46c4ff78339 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 564

Lay flat on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.

13 true 2.5 true 1 true 5 3 5 32 524288 68174 https://s3.amazonaws.com/prod.skimble/assets/68174/skimble-workout-trainer-exercise-barbell-bench-press_279a0735-1_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 68181 https://s3.amazonaws.com/prod.skimble/assets/68181/skimble-workout-trainer-exercise-barbell-bench-press_279a0737-3_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 1058 8d6e464e605d77620a2c510ca9219f41fc0e9b4b 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 256

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.

15 true 2.5 true 1 true 6 3 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5848

Stand tall with your feet about hip-width apart. With an overhand grip, hold a barbell with your hands slightly wider than shoulder-width at chest height. Press the bar up until your arms are extended overhead. Hold a moment at the top before returning and repeating.

15 true 2.5 true 1 true 6 3 32 31399 https://s3.amazonaws.com/prod.skimble/assets/31399/skimble-workout-trainer-exercise-barbell-clean-and-press-3_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 31423 https://s3.amazonaws.com/prod.skimble/assets/31423/skimble-workout-trainer-exercise-barbell-clean-and-press-8_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 1216 8e16c7460b29418d99b62fde1f5aaede16ff4297 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

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

60 true 2.5 true 1 true true 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1168

Stand holding a barbell with your palms facing forward in a shoulder-width grip. Curl the barbell up to your shoulders, hold a moment at the top and lower slowly.

20 true 2.5 true 1 true 8 3 32 67998 https://s3.amazonaws.com/prod.skimble/assets/67998/skimble-workout-trainer-exercise-bicep-curls_279a0665-1_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 68005 https://s3.amazonaws.com/prod.skimble/assets/68005/skimble-workout-trainer-exercise-bicep-curls_279a0667-3_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 818 f23b4abc6c04018f3d08be8e3c50f46c4ff78339 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 564

Lay flat on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.

13 true 2.5 true 1 true 5 3 5 32 524288 68174 https://s3.amazonaws.com/prod.skimble/assets/68174/skimble-workout-trainer-exercise-barbell-bench-press_279a0735-1_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 68181 https://s3.amazonaws.com/prod.skimble/assets/68181/skimble-workout-trainer-exercise-barbell-bench-press_279a0737-3_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 1058 8d6e464e605d77620a2c510ca9219f41fc0e9b4b 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 256

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.

15 true 2.5 true 1 true 6 3 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5848

Stand tall with your feet about hip-width apart. With an overhand grip, hold a barbell with your hands slightly wider than shoulder-width at chest height. Press the bar up until your arms are extended overhead. Hold a moment at the top before returning and repeating.

15 true 2.5 true 1 true 6 3 32 31399 https://s3.amazonaws.com/prod.skimble/assets/31399/skimble-workout-trainer-exercise-barbell-clean-and-press-3_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 31423 https://s3.amazonaws.com/prod.skimble/assets/31423/skimble-workout-trainer-exercise-barbell-clean-and-press-8_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 1216 8e16c7460b29418d99b62fde1f5aaede16ff4297 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

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

60 true 2.5 true 1 true true 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1168

Stand holding a barbell with your palms facing forward in a shoulder-width grip. Curl the barbell up to your shoulders, hold a moment at the top and lower slowly.

20 true 2.5 true 1 true 8 3 32 67998 https://s3.amazonaws.com/prod.skimble/assets/67998/skimble-workout-trainer-exercise-bicep-curls_279a0665-1_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 68005 https://s3.amazonaws.com/prod.skimble/assets/68005/skimble-workout-trainer-exercise-bicep-curls_279a0667-3_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 818 f23b4abc6c04018f3d08be8e3c50f46c4ff78339 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 564

Lay flat on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.

13 true 2.5 true 1 true 5 3 5 32 524288 68174 https://s3.amazonaws.com/prod.skimble/assets/68174/skimble-workout-trainer-exercise-barbell-bench-press_279a0735-1_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 68181 https://s3.amazonaws.com/prod.skimble/assets/68181/skimble-workout-trainer-exercise-barbell-bench-press_279a0737-3_full.jpg 68176 https://s3.amazonaws.com/prod.skimble/assets/68176/skimble-workout-trainer-exercise-barbell-bench-press_279a0736-2_full.jpg 1058 8d6e464e605d77620a2c510ca9219f41fc0e9b4b 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 256

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, draw your elbows back and pull the dumbbells to your rib cage.

15 true 2.5 true 1 true 6 3 8 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5848

Stand tall with your feet about hip-width apart. With an overhand grip, hold a barbell with your hands slightly wider than shoulder-width at chest height. Press the bar up until your arms are extended overhead. Hold a moment at the top before returning and repeating.

15 true 2.5 true 1 true 6 3 32 31399 https://s3.amazonaws.com/prod.skimble/assets/31399/skimble-workout-trainer-exercise-barbell-clean-and-press-3_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 31423 https://s3.amazonaws.com/prod.skimble/assets/31423/skimble-workout-trainer-exercise-barbell-clean-and-press-8_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 1216 8e16c7460b29418d99b62fde1f5aaede16ff4297 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

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

60 true 2.5 true 1 true true 2 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1168

Stand holding a barbell with your palms facing forward in a shoulder-width grip. Curl the barbell up to your shoulders, hold a moment at the top and lower slowly.

20 true 2.5 true 1 true 8 3 32 67998 https://s3.amazonaws.com/prod.skimble/assets/67998/skimble-workout-trainer-exercise-bicep-curls_279a0665-1_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 68005 https://s3.amazonaws.com/prod.skimble/assets/68005/skimble-workout-trainer-exercise-bicep-curls_279a0667-3_full.jpg 68001 https://s3.amazonaws.com/prod.skimble/assets/68001/skimble-workout-trainer-exercise-bicep-curls_279a0666-2_full.jpg 818 f23b4abc6c04018f3d08be8e3c50f46c4ff78339 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-07-13T19:50:56Z 2026-07-12T20:14:15Z Barbell, Bench, Dumbbells, Pull Up BarUpper Body2023-03-01T15:09:26Z19324425skewrdq59y0n❤️💙NYG🏈.https://s3assets.skimble.com/photos/34609923/image_thumb.jpghttps://s3assets.skimble.com/photos/34609923/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse308 1341838 18780164 1 https://s3.amazonaws.com/prod.skimble/assets/31673/skimble-workout-trainer-exercise-warm-up-cycling-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/31673/skimble-workout-trainer-exercise-warm-up-cycling-1_full.jpg false ca0e5203-3703-486d-9632-28dd284f0b4b 0 0 false true 0 1341838-getting-back-gentle-full-body-stregnth false 1640 1 1654

Sit on the stationary bike with your arms on the handlebars. Start slowly pedaling in a fluid motion. Gradually increase your speed to raise your heart rate.

120 0 true true 2 true 1 268435456 31673 https://s3.amazonaws.com/prod.skimble/assets/31673/skimble-workout-trainer-exercise-warm-up-cycling-1_full.jpg 31674 https://s3.amazonaws.com/prod.skimble/assets/31674/skimble-workout-trainer-exercise-warm-up-cycling-2_full.jpg 31676 https://s3.amazonaws.com/prod.skimble/assets/31676/skimble-workout-trainer-exercise-warm-up-cycling-3_full.jpg 31681 https://s3.amazonaws.com/prod.skimble/assets/31681/skimble-workout-trainer-exercise-warm-up-cycling-4_full.jpg 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 111180

Secure a resistance band around a sturdy post or anchor point at chest height. Stand facing away from the anchor point with your back to the band. Grasp the handles with both hands and step forward to create tension. Position your hands at chest level with elbows bent and pointing out to the sides. Adopt a split stance or slight forward lean for stability. Brace your core and maintain good posture. Push forward by extending your arms straight out in front of you. Squeeze your chest muscles at full extension. Slowly return to the starting position with control, allowing your elbows to move back behind your torso.

25 true 2.5 true 2 true 10 2 4 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 111180

Secure a resistance band around a sturdy post or anchor point at chest height. Stand facing away from the anchor point with your back to the band. Grasp the handles with both hands and step forward to create tension. Position your hands at chest level with elbows bent and pointing out to the sides. Adopt a split stance or slight forward lean for stability. Brace your core and maintain good posture. Push forward by extending your arms straight out in front of you. Squeeze your chest muscles at full extension. Slowly return to the starting position with control, allowing your elbows to move back behind your torso.

25 true 2.5 true 2 true 10 2 4 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1984

Sit tall in your seat, knees bent, hands gripping the handles. Row "the boat' steadily at a moderate pace.

90 0 true true 2 true 1 68719476736 53411 https://s3.amazonaws.com/prod.skimble/assets/53411/skimble-workout-trainer-exercise-rowing-machine-1_full.jpg 53408 https://s3.amazonaws.com/prod.skimble/assets/53408/skimble-workout-trainer-exercise-rowing-machine-2_full.jpg 53407 https://s3.amazonaws.com/prod.skimble/assets/53407/skimble-workout-trainer-exercise-rowing-machine-3_full.jpg 53406 https://s3.amazonaws.com/prod.skimble/assets/53406/skimble-workout-trainer-exercise-rowing-machine-4_full.jpg 831 5b2b909388d780e48ed9545c25fb3eda1793ffa5 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1984

Sit tall in your seat, knees bent, hands gripping the handles. Row "the boat' steadily at a moderate pace.

90 0 true true 2 true 1 68719476736 53411 https://s3.amazonaws.com/prod.skimble/assets/53411/skimble-workout-trainer-exercise-rowing-machine-1_full.jpg 53408 https://s3.amazonaws.com/prod.skimble/assets/53408/skimble-workout-trainer-exercise-rowing-machine-2_full.jpg 53407 https://s3.amazonaws.com/prod.skimble/assets/53407/skimble-workout-trainer-exercise-rowing-machine-3_full.jpg 53406 https://s3.amazonaws.com/prod.skimble/assets/53406/skimble-workout-trainer-exercise-rowing-machine-4_full.jpg 831 5b2b909388d780e48ed9545c25fb3eda1793ffa5 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 103504

Sit down at a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width. Your arms should be fully extended overhead. Pull your shoulder blades back and down, and bring the bar to your chest. Pause, then slowly return to the starting position. Repeat.

25 true 2.5 true 1 true 10 1 2147483648 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 103504

Sit down at a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width. Your arms should be fully extended overhead. Pull your shoulder blades back and down, and bring the bar to your chest. Pause, then slowly return to the starting position. Repeat.

25 true 2.5 true 1 true 10 1 2147483648 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 559

Sit down on the leg press machine and place your legs on the platform directly in front of you at shoulder width. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Lower the platform until your knees are at a 90-degree angle. Push the platform back to the starting position by pushing through your heels and extending your legs. Repeat.

25 true 2.5 true 1 true 10 64 307 https://s3.amazonaws.com/prod.skimble/assets/307/skimble_leg_press_2_full.jpg whyld http://www.flickr.com/photos/whyld/2292160400/ 304 https://s3.amazonaws.com/prod.skimble/assets/304/skimble_leg_press_1_full.jpg whyld http://www.flickr.com/photos/whyld/2291372899/ 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 559

Sit down on the leg press machine and place your legs on the platform directly in front of you at shoulder width. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Lower the platform until your knees are at a 90-degree angle. Push the platform back to the starting position by pushing through your heels and extending your legs. Repeat.

25 true 2.5 true 1 true 10 64 307 https://s3.amazonaws.com/prod.skimble/assets/307/skimble_leg_press_2_full.jpg whyld http://www.flickr.com/photos/whyld/2292160400/ 304 https://s3.amazonaws.com/prod.skimble/assets/304/skimble_leg_press_1_full.jpg whyld http://www.flickr.com/photos/whyld/2291372899/ 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 388

Lie face down on a leg curl machine. Hook your ankles under the padded lever. Grasp the side handles of the machine for stability. Keep your body flat on the bench. Curl your legs up by bending your knees, bringing your heels toward your buttocks. Hold briefly at the top of the movement. Slowly lower your legs back to the starting position. Repeat for the desired number of repetitions or duration.

25 true 2.5 true 1 true 10 64 286 https://s3.amazonaws.com/prod.skimble/assets/286/skimble_leg_curls_2_full.jpg whyld http://www.flickr.com/photos/whyld/2279852695/ 289 https://s3.amazonaws.com/prod.skimble/assets/289/skimble_leg_curls_full.jpg whyld http://www.flickr.com/photos/whyld/2280643276/ 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 388

Lie face down on a leg curl machine. Hook your ankles under the padded lever. Grasp the side handles of the machine for stability. Keep your body flat on the bench. Curl your legs up by bending your knees, bringing your heels toward your buttocks. Hold briefly at the top of the movement. Slowly lower your legs back to the starting position. Repeat for the desired number of repetitions or duration.

25 true 2.5 true 1 true 10 64 286 https://s3.amazonaws.com/prod.skimble/assets/286/skimble_leg_curls_2_full.jpg whyld http://www.flickr.com/photos/whyld/2279852695/ 289 https://s3.amazonaws.com/prod.skimble/assets/289/skimble_leg_curls_full.jpg whyld http://www.flickr.com/photos/whyld/2280643276/ 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 108534

Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.

30 true 2.5 true 1 true 12 1 32768 1588145 https://s3.amazonaws.com/prod.skimble/assets/1588145/skimble-workout-trainer-exercise-heel-toe-rocks-01_full.jpg 1588151 https://s3.amazonaws.com/prod.skimble/assets/1588151/skimble-workout-trainer-exercise-heel-toe-rocks-02_full.jpg 68

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 108534

Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.

30 true 2.5 true 1 true 12 1 32768 1588145 https://s3.amazonaws.com/prod.skimble/assets/1588145/skimble-workout-trainer-exercise-heel-toe-rocks-01_full.jpg 1588151 https://s3.amazonaws.com/prod.skimble/assets/1588151/skimble-workout-trainer-exercise-heel-toe-rocks-02_full.jpg 2026-07-11T21:49:11Z 2026-07-11T21:49:11Z Stationary Bike, Resistance Bands, Rowing Machine, Cable Pulley Machine, Strength MachineFull Body2020-04-07T18:11:42Z18780164j1ofs3duqn8oChristopherMoorehttps://s3assets.skimble.com/photos/33090165/image_thumb.jpghttps://s3assets.skimble.com/photos/33090165/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsetruetruefalse159 1341729 4661198 2 false 46967538-F5B2-441D-AD7A-A59D863BE762 8 0 false true 0 1341729-jump-rope-day-zero false 585 3 474

Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

Warm up 20 0 0 true 0 1024 37529 https://s3.amazonaws.com/prod.skimble/assets/37529/skimble-workout-trainer-exercise-jump-rope-1_full.jpg 37555 https://s3.amazonaws.com/prod.skimble/assets/37555/skimble-workout-trainer-exercise-jump-rope-5_full.jpg 37532 https://s3.amazonaws.com/prod.skimble/assets/37532/skimble-workout-trainer-exercise-jump-rope-2_full.jpg 37541 https://s3.amazonaws.com/prod.skimble/assets/37541/skimble-workout-trainer-exercise-jump-rope-3_full.jpg 37562 https://s3.amazonaws.com/prod.skimble/assets/37562/skimble-workout-trainer-exercise-jump-rope-6_full.jpg 1204 c6ca1ed1ddbb1a25bdec3f726e36d0e6d1a470f4 68

Chill out and breathe!

10 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 787

Jump with feet together, twirling the rope forward.

20 0 true 1 true 0 1024 2507482 https://s3.amazonaws.com/prod.skimble/assets/2507482/skimble-workout-trainer-exercise-jump-rope-01_full.jpg 2507486 https://s3.amazonaws.com/prod.skimble/assets/2507486/skimble-workout-trainer-exercise-jump-rope-04_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 2507483 https://s3.amazonaws.com/prod.skimble/assets/2507483/skimble-workout-trainer-exercise-jump-rope-02_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 1568 6916194347eafd23e025f9964b15f44038c1c403 68

Chill out and breathe!

10 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 787

Jump with feet together, twirling the rope forward.

30 0 true 1 true 0 1024 2507482 https://s3.amazonaws.com/prod.skimble/assets/2507482/skimble-workout-trainer-exercise-jump-rope-01_full.jpg 2507486 https://s3.amazonaws.com/prod.skimble/assets/2507486/skimble-workout-trainer-exercise-jump-rope-04_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 2507483 https://s3.amazonaws.com/prod.skimble/assets/2507483/skimble-workout-trainer-exercise-jump-rope-02_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 1568 6916194347eafd23e025f9964b15f44038c1c403 68

Chill out and breathe!

30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 787

Jump with feet together, twirling the rope forward.

45 0 true 1 true 0 1024 2507482 https://s3.amazonaws.com/prod.skimble/assets/2507482/skimble-workout-trainer-exercise-jump-rope-01_full.jpg 2507486 https://s3.amazonaws.com/prod.skimble/assets/2507486/skimble-workout-trainer-exercise-jump-rope-04_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 2507483 https://s3.amazonaws.com/prod.skimble/assets/2507483/skimble-workout-trainer-exercise-jump-rope-02_full.jpg 2507484 https://s3.amazonaws.com/prod.skimble/assets/2507484/skimble-workout-trainer-exercise-jump-rope-05_full.jpg 1568 6916194347eafd23e025f9964b15f44038c1c403 68

Chill out and breathe!

30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-07-10T19:54:22Z 2026-07-10T19:54:22Z Jump RopeLegs2082012-07-16T01:20:05Z4661198ewo82rt4sd88PhilMikehttps://s3assets.skimble.com/photos/34605545/image_thumb.jpghttps://s3assets.skimble.com/photos/34605545/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse1174 1341728 4669319 3 https://s3.amazonaws.com/prod.skimble/assets/3332823/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3332823/image_full.jpg false 02503778-57CE-4BCC-84B5-48C8532EBCAD 2 0 false true 0 1341728-post-gym-abs false 974 3 102124

30 true 2.5 true 1 true 12 2 0 64 2876409 2 https://s3.amazonaws.com/prod.skimble/assets/2876409/image_full.jpg 68

Chill out and breathe!

60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 1952

Begin with palms facing away from you, hanging with straight arms from a pull-up bar. With both legs straight, lift them up to an "L" Position. Lower slowly and repeat.

60 true 4 0 true true 0 2 37019 https://s3.amazonaws.com/prod.skimble/assets/37019/skimble-workout-trainer-exercise-pull-up-l-raises-2_full.jpg 37017 https://s3.amazonaws.com/prod.skimble/assets/37017/skimble-workout-trainer-exercise-pull-up-l-raises-3_full.jpg 620 0bb2ac97528aff9348dfbb659230b32f8c3785f8 68

Chill out and breathe!

60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 114578

Set Up: Lie flat on your back on a mat. Press your lower back firmly into the floor—there should be no space between your back and the mat.Raise Legs & Arms: Lift your legs to a 90/90 position (hips and knees bent at 90 degrees, shins parallel to the floor). Grasp a light kettlebell by the horns and press it directly over your chest.The Extension: Take a deep breath in. As you exhale, slowly lower the kettlebell backward overhead while simultaneously extending and lowering your opposite leg (e.g., right arm and left leg). Stop the arm and leg a few inches off the floor.Return: Inhale and return to the starting 90/90 position

38 true 2.5 true true 1 true 15 2 0 16 3332771 2 https://s3.amazonaws.com/prod.skimble/assets/3332771/image_full.jpg 3332780 2 https://s3.amazonaws.com/prod.skimble/assets/3332780/image_full.jpg 68

Chill out and breathe!

60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 114579

Go on to back extension machine and instead of having your face face down your gonna have your face, face the sky.

25 true 2.5 true true 1 true 10 0 64 68

Chill out and breathe!

60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2026-07-10T21:56:43Z 2026-07-10T19:16:34Z Strength Machine, Pull Up Bar, KettlebellsCore2012-07-16T17:17:57Z4669319blz8opgdg02fMartelBerryhttps://s3assets.skimble.com/photos/34522307/image_thumb.jpghttps://s3assets.skimble.com/photos/34522307/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse916 1341708 17806559 3 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg false 5716c51e-ed40-4a00-b9ad-03a98c738b47 1 0 false true 0 1341708-military-day-121-hotel-wod false 1180 1 786

Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.

60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 6 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

15 true 3 0 true 5 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 10 34

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.

25 true 2.5 true 1 true 10 32768 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 35 816

Lie on your back with your knees bent and hands behind your head. Tighten your abs as you lift and lower your shoulders rhythmically. Exhale as you lift and inhale as you lower, maintaining tension in your abs throughout the movement.

15 true 1.5 0 true 10 32768 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 90 7e78eeb29ca955fefa177ace42303de6e24519b2 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-07-10T08:32:27Z 2026-07-10T08:32:26Z No EquipmentCore, Back12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3612 1341699 15591686 3 Playing with the 7 minute workout idea, tai chi amped up as my inspiration, but also good for a pre horse ride warm up https://s3.amazonaws.com/prod.skimble/assets/11448/skimble-workout-trainer-exercise-carioca_4_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/11448/skimble-workout-trainer-exercise-carioca_4_full.jpg false 2D2C0CB6-3EA5-4E06-B08C-DCD86A3FC609 3 0 false true 0 1341699-they-say-it-takes-7 false 420 1 112304

Can be done one to the other or two or three etc steps to a side and back again, add ankle weights for fun

Add in arm claps, lifts, single and double 30 true 2.5 true true 1 true 5 4 17179869184 1140

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

Fast in one spot and add arms 30 0 true 0 true 4 32768 5717 https://s3.amazonaws.com/prod.skimble/assets/5717/skimble-workout-trainer-exercise-heel-walks-1_full.jpg 5716 https://s3.amazonaws.com/prod.skimble/assets/5716/skimble-workout-trainer-exercise-heel-walks-2_full.jpg 5713 https://s3.amazonaws.com/prod.skimble/assets/5713/skimble-workout-trainer-exercise-heel-walks-3_full.jpg 144 720f5c9d1a51631d6223b307c1f4f49b4931298a 1021

Stand tall on the balls of your feet, hip-width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!

Remember the arms 30 true 2 true 0 true 4 32768 2151169 https://s3.amazonaws.com/prod.skimble/assets/2151169/skimble-workout-trainer-exercise-butt-kickers-1_full.jpg 2151180 https://s3.amazonaws.com/prod.skimble/assets/2151180/skimble-workout-trainer-exercise-butt-kickers-3_full.jpg 2151186 https://s3.amazonaws.com/prod.skimble/assets/2151186/skimble-workout-trainer-exercise-butt-kickers-4_full.jpg 2151192 https://s3.amazonaws.com/prod.skimble/assets/2151192/skimble-workout-trainer-exercise-butt-kickers-5_full.jpg 2151199 https://s3.amazonaws.com/prod.skimble/assets/2151199/skimble-workout-trainer-exercise-butt-kickers-6_full.jpg 548 http://www.youtube.com/watch?v=KqB5jWdNrP8 131 b20ef1ce905eff84c0a244378c31c3639dea94cd 1415

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

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Stand tall and optionally rest your hands on the back of a chair. March in place by lifting your knees up high.

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

Add a dynamic element and bounce this time 30 0 true 0 true 5 32768 5717 https://s3.amazonaws.com/prod.skimble/assets/5717/skimble-workout-trainer-exercise-heel-walks-1_full.jpg 5716 https://s3.amazonaws.com/prod.skimble/assets/5716/skimble-workout-trainer-exercise-heel-walks-2_full.jpg 5713 https://s3.amazonaws.com/prod.skimble/assets/5713/skimble-workout-trainer-exercise-heel-walks-3_full.jpg 144 720f5c9d1a51631d6223b307c1f4f49b4931298a 108534

Start standing with your feet hip-width apart. Get on your tippy toes by rocking up your toes and squeezing your calf muscles. Hold a moment at the top before returning and repeating.

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Start in a deep squat position with hands clasped in front of you. Keeping your squat position, waddle forward one leg at a time.

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Start with your feet shoulder-width apart and arms down. Transfer your weight to your left leg then bend your knees and place your hands on your thighs. Stay low and move your weight to your right leg as if you were ducking underneath a horizontal pole. Then stand up with weight on your right leg as you get ready to perform the move back to the left.

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

30 true 2.5 0 true 5 32768 20101 https://s3.amazonaws.com/prod.skimble/assets/20101/skimble-workout-trainer-exercise-straight-punches-4_full.jpg Stand in a staggered position with both fists guarding your face. 20085 https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_full.jpg Punch with your front fist while blocking your face with the other hand. 20084 https://s3.amazonaws.com/prod.skimble/assets/20084/skimble-workout-trainer-exercise-straight-punches-7_full.jpg Punch with your other fist while rotating your hip forward. Repeat the move. 430 cf6b1b194404f3dcec731bf75c77cd611fc75d57 225

Start on the balls of your feet with staggered legs, either holding a ball or pretending to. Explosively jump up with the balls of your feet and perform an air jump shot. Land lightly and continue doing air or real basketball shots!

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

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Stand with your feet shoulder width apart with hands behind your head. Bring your right knee up and close to your elbows. Return and repeat on the left side. Keep your body open!

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

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Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.

60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 7 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

15 true 3 0 true 5 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68

Chill out and breathe!

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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.

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 15 111175

Secure a resistance band to a sturdy anchor point at approximately chest height. Stand facing the anchor point and grab the band handles with both hands. Step back to create tension in the band, maintaining good posture with feet shoulder-width apart. Brace your core, keep your chest up, and slightly bend your knees. Pull the band toward your torso by driving your elbows back and squeezing your shoulder blades together. Hold briefly at the end position with your elbows behind your body. Return to the starting position with control, allowing your arms to extend forward.

38 true 2.5 true 2 true 15 2 4 68

Chill out and breathe!

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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.

60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 1156

Start with your feet hip-width apart. Bend your knees and prepare to jump. Jump as high as you can and tuck your knees in toward your chest. Land softly in your start position. Use your arms! Let them help you jump!

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 804

Sit back against a wall with your legs at a 90 degree angle. Keep your tummy tucked and your back arched. Place your hands flat against the wall, on your upper thighs or out in front. Hold!

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 2242

Stand with your feet together and hands at your waist. Take a big step forward and bend your legs to form 90 degree angles. Return to standing by pressing back up with your lead foot. Keep your body upright while alternating legs.

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 2437

Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.

75 true 2.5 true 1 true 30 2 8 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2026-07-07T08:21:25Z 2026-07-07T08:21:17Z Wall, DumbbellsFull Body12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3612 1341621 17806559 3 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg false ead8a7be-43af-4392-8e22-1a7b31c0025b 1 0 false true 0 1341621-military-day-118-angie-wod false 870 1 786

Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.

60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 111175

Secure a resistance band to a sturdy anchor point at approximately chest height. Stand facing the anchor point and grab the band handles with both hands. Step back to create tension in the band, maintaining good posture with feet shoulder-width apart. Brace your core, keep your chest up, and slightly bend your knees. Pull the band toward your torso by driving your elbows back and squeezing your shoulder blades together. Hold briefly at the end position with your elbows behind your body. Return to the starting position with control, allowing your arms to extend forward.

250 true 2.5 true 2 true 100 2 4 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 74993

Stand in front of a sturdy chair and place your hands on the edge of the seat. Step back into a plank position keeping your shoulders directly above your wrists. Bend your elbows, lower your entire body down as far as you can and press back up.

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 34

Stand standing with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning. Return to standing by pressing your hips forward to activate your hamstrings. Repeat.

250 true 2.5 true 1 true 100 32768 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2026-07-07T07:28:45Z 2026-07-07T07:28:44Z Resistance Bands, ChairBack, Shoulders12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3612 1341580 17806559 3 https://s3.amazonaws.com/prod.skimble/assets/6660/skimble-workout-trainer-exercise-kickboxing-right-jab-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/6660/skimble-workout-trainer-exercise-kickboxing-right-jab-1_full.jpg false 1e71bb9e-3f98-437a-8f97-6241309d6bea 2 0 false true 0 1341580-military-day-117-cardio-day false 3621 7 900

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

18 true 1.5 0 true 12 32768 5650 https://s3.amazonaws.com/prod.skimble/assets/5650/skimble-workout-trainer-exercise-cross-knees-to-elbows-1_full.jpg 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 5647 https://s3.amazonaws.com/prod.skimble/assets/5647/skimble-workout-trainer-exercise-cross-knees-to-elbows-2_full.jpg 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 395 http://www.youtube.com/watch?v=ImKIFjQpU0Q 41 a394afdcbc9ce7cde1011f2fea536845368fb998 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 7 1021

Stand tall on the balls of your feet, hip-width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!

30 true 2 true 0 true 2 32768 2151169 https://s3.amazonaws.com/prod.skimble/assets/2151169/skimble-workout-trainer-exercise-butt-kickers-1_full.jpg 2151180 https://s3.amazonaws.com/prod.skimble/assets/2151180/skimble-workout-trainer-exercise-butt-kickers-3_full.jpg 2151186 https://s3.amazonaws.com/prod.skimble/assets/2151186/skimble-workout-trainer-exercise-butt-kickers-4_full.jpg 2151192 https://s3.amazonaws.com/prod.skimble/assets/2151192/skimble-workout-trainer-exercise-butt-kickers-5_full.jpg 2151199 https://s3.amazonaws.com/prod.skimble/assets/2151199/skimble-workout-trainer-exercise-butt-kickers-6_full.jpg 548 http://www.youtube.com/watch?v=KqB5jWdNrP8 131 b20ef1ce905eff84c0a244378c31c3639dea94cd 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 1794

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

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 7 28

Warm up by speed walking or light jogging. Make a choice based on how you feel. If you're feeling energetic, try jogging or do jumping jacks! When you start to feel your core temperature rise, or you start sweating, you're all warmed up.

30 0 true 0 true 32768 1805056 https://s3.amazonaws.com/prod.skimble/assets/1805056/skimble-workout-darlene-exercise-cardio-warm-up-01_full.jpg 1805064 https://s3.amazonaws.com/prod.skimble/assets/1805064/skimble-workout-darlene-exercise-cardio-warm-up-02_full.jpg 1805072 https://s3.amazonaws.com/prod.skimble/assets/1805072/skimble-workout-darlene-exercise-cardio-warm-up-03_full.jpg 1805080 https://s3.amazonaws.com/prod.skimble/assets/1805080/skimble-workout-darlene-exercise-cardio-warm-up-04_full.jpg 1805088 https://s3.amazonaws.com/prod.skimble/assets/1805088/skimble-workout-darlene-exercise-cardio-warm-up-05_full.jpg 1805096 https://s3.amazonaws.com/prod.skimble/assets/1805096/skimble-workout-darlene-exercise-cardio-warm-up-06_full.jpg 1805128 https://s3.amazonaws.com/prod.skimble/assets/1805128/skimble-workout-darlene-exercise-cardio-warm-up-09_full.jpg 1805136 https://s3.amazonaws.com/prod.skimble/assets/1805136/skimble-workout-darlene-exercise-cardio-warm-up-10_full.jpg 1805144 https://s3.amazonaws.com/prod.skimble/assets/1805144/skimble-workout-darlene-exercise-cardio-warm-up-11_full.jpg 1805152 https://s3.amazonaws.com/prod.skimble/assets/1805152/skimble-workout-darlene-exercise-cardio-warm-up-12_full.jpg 1805160 https://s3.amazonaws.com/prod.skimble/assets/1805160/skimble-workout-darlene-exercise-cardio-warm-up-13_full.jpg 1805168 https://s3.amazonaws.com/prod.skimble/assets/1805168/skimble-workout-darlene-exercise-cardio-warm-up-14_full.jpg 1805184 https://s3.amazonaws.com/prod.skimble/assets/1805184/skimble-workout-darlene-exercise-cardio-warm-up-15_full.jpg 1805192 https://s3.amazonaws.com/prod.skimble/assets/1805192/skimble-workout-darlene-exercise-cardio-warm-up-16_full.jpg 1373 59832bd5be0a6f11f0eecf38e6975c80403f6d82 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 7 1109

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

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 1706

Start in a full plank position with one leg forward. Jump and drive both your knees up towards your chest or elbows, switching legs rapidly in mid-flight. Land with your opposite leg forward and then repeat, alternating your forward leg.

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 10 1269

Start in a staggered stance with one leg slightly forward and both fists protecting your face. Extend your arm out in a cross motion, allowing your shoulder to follow through. Retract straight back and repeat.

30 true 2 0 true 32768 6660 https://s3.amazonaws.com/prod.skimble/assets/6660/skimble-workout-trainer-exercise-kickboxing-right-jab-1_full.jpg 6655 https://s3.amazonaws.com/prod.skimble/assets/6655/skimble-workout-trainer-exercise-kickboxing-right-jab-2_full.jpg 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 10 986

Stand with your feet shoulder width apart with hands behind your head. Bring your right knee up and close to your elbows. Return and repeat on the left side. Keep your body open!

23 true 1.5 0 true 15 32768 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 5659 https://s3.amazonaws.com/prod.skimble/assets/5659/skimble-workout-trainer-exercise-knees-to-elbows-1_full.jpg 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 5653 https://s3.amazonaws.com/prod.skimble/assets/5653/skimble-workout-trainer-exercise-knees-to-elbows-3_full.jpg 394 http://www.youtube.com/watch?v=bfCwIUiVdJw 108 0b4d5da970de62b442e9c4379924b324870e3ae3 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 8 798

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.

30 true 2.5 0 true 32768 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive one of your knees up towards your chest or elbow while alternating between lead legs. 2696693 https://s3.amazonaws.com/prod.skimble/assets/2696693/skimble-workout-trainer-exercise-plank-knee-draw-start-position.jpeg_full.jpg Keep your navel drawn in and your shoulders away from your ears. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 15 32e1453e8ed18709adc2935f663ad2bf53a9a88c 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 904

Start standing. Lower down into a lunge, then jump and switch your legs rapidly in mid-flight to land with the opposite leg forward. Lower down into another lunge and repeat.

400 true 2 0 true 200 32768 4877 https://s3.amazonaws.com/prod.skimble/assets/4877/skimble-workout-trainer-exercse-jumping-lunges-2_full.jpg Start standing in a lunge position with your hands on your hips. 4880 https://s3.amazonaws.com/prod.skimble/assets/4880/skimble-workout-trainer-exercse-jumping-lunges-1_full.jpg Lower down into a lunge. 4873 https://s3.amazonaws.com/prod.skimble/assets/4873/skimble-workout-trainer-exercse-jumping-lunges-3_full.jpg Jump and switch legs rapidly in mid-flight to land with the opposite leg forward. 4876 https://s3.amazonaws.com/prod.skimble/assets/4876/skimble-workout-trainer-exercse-jumping-lunges-4_full.jpg Lower down into another lunge and repeat the movement. 497 d29f2046fb87299bf5cf2b879c9ba4342f6e354f 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-07-06T05:03:45Z 2026-07-06T05:03:41Z No EquipmentFull Body2018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3612 1341577 3546743 2 false 5e533547-9d19-45df-80e5-c4973bb1a2bd 994604 1 0 false true 0 1341577-10-minute-strength-circuit false 615 1 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

30 true 3 0 155435 https://s3.amazonaws.com/prod.skimble/assets/155435/skimble-workout-trainer-exercise-push-ups_279a0263-1_full.jpg 155434 https://s3.amazonaws.com/prod.skimble/assets/155434/skimble-workout-trainer-exercise-push-ups_279a0264-2_full.jpg 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 789

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 0 0 49149 https://s3.amazonaws.com/prod.skimble/assets/49149/skimble-workout-trainer-exercise-elbow-plank_full.jpg 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. 403 https://www.youtube.com/watch?v=-HAGdcshjCM 85 a2ff1a8111578ff8280ad1cd269649580df08deb 68

Chill out and breathe!

5 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 292

Hands behind your head and feet hip-width apart. Squat down as if you were sitting in a chair. Keep your heels grounded, knees behind toes, and chest open with elbows out.

30 true 2.5 0 5060 https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings. 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 5059 https://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_full.jpg 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce 68

Chill out and breathe!

5 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2437

Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.

30 true 2.5 true 1 true 2 8 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 68

Chill out and breathe!

5 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 901

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 2 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 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

30 true 3 0 155435 https://s3.amazonaws.com/prod.skimble/assets/155435/skimble-workout-trainer-exercise-push-ups_279a0263-1_full.jpg 155434 https://s3.amazonaws.com/prod.skimble/assets/155434/skimble-workout-trainer-exercise-push-ups_279a0264-2_full.jpg 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 789

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 0 0 49149 https://s3.amazonaws.com/prod.skimble/assets/49149/skimble-workout-trainer-exercise-elbow-plank_full.jpg 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. 403 https://www.youtube.com/watch?v=-HAGdcshjCM 85 a2ff1a8111578ff8280ad1cd269649580df08deb 68

Chill out and breathe!

5 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 986

Stand with your feet shoulder width apart with hands behind your head. Bring your right knee up and close to your elbows. Return and repeat on the left side. Keep your body open!

30 true 1.5 0 true 5653 https://s3.amazonaws.com/prod.skimble/assets/5653/skimble-workout-trainer-exercise-knees-to-elbows-3_full.jpg 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 5659 https://s3.amazonaws.com/prod.skimble/assets/5659/skimble-workout-trainer-exercise-knees-to-elbows-1_full.jpg 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 394 http://www.youtube.com/watch?v=bfCwIUiVdJw 108 0b4d5da970de62b442e9c4379924b324870e3ae3 68

Chill out and breathe!

5 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2340

Grab one or two dumbbells and hold them in front of your thighs. Soften your knees, hinge forward at your hips and keep your back straight as the dumbbells lower toward the floor. Go down as far as you can maintaining a straight back. Rise back up to standing. Repeat.

30 true 2.5 true 1 true 2 8 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1589312 https://s3.amazonaws.com/prod.skimble/assets/1589312/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-01_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1267 e4e6aca6fbfb3b5e3ff4f04f4ab3dfd3f2c70675 68

Chill out and breathe!

5 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 901

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 2 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 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

30 true 3 0 155435 https://s3.amazonaws.com/prod.skimble/assets/155435/skimble-workout-trainer-exercise-push-ups_279a0263-1_full.jpg 155434 https://s3.amazonaws.com/prod.skimble/assets/155434/skimble-workout-trainer-exercise-push-ups_279a0264-2_full.jpg 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 789

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 0 0 49149 https://s3.amazonaws.com/prod.skimble/assets/49149/skimble-workout-trainer-exercise-elbow-plank_full.jpg 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. 403 https://www.youtube.com/watch?v=-HAGdcshjCM 85 a2ff1a8111578ff8280ad1cd269649580df08deb 68

Chill out and breathe!

5 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 964

With hands on hips step out to the right and lunge keeping your knee tracking over your toes. Push off the right leg and return to standing. Repeat on the left side.

30 true 2.5 0 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. 3707 https://s3.amazonaws.com/prod.skimble/assets/3707/skimble-workout-trainer-exercise-right-lateral-lunges-5_full.jpg 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. 3706 https://s3.amazonaws.com/prod.skimble/assets/3706/skimble-workout-trainer-exercise-left-lateral-lunges-1_full.jpg 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. 3692 https://s3.amazonaws.com/prod.skimble/assets/3692/skimble-workout-trainer-exercise-left-lateral-lunges-5_full.jpg 3706 https://s3.amazonaws.com/prod.skimble/assets/3706/skimble-workout-trainer-exercise-left-lateral-lunges-1_full.jpg 461 http://www.youtube.com/watch?v=uqvPEuJHN0w 99 8dcaead8360bdabce36e9f7de692321b7cf9d668 68

Chill out and breathe!

5 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 451

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.

30 true 2.5 true 1 true 2 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 68

Chill out and breathe!

5 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 901

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 2 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 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.caftruefalsetruefemalefalse2026-07-06T03:25:05Z 2026-07-06T03:22:48Z DumbbellsBack, Legs2082012-05-29T05:37:37Z13546743ap1pdkq3wrioDudlyneDelianhttps://s3assets.skimble.com/photos/33564447/image_thumb.jpghttps://s3assets.skimble.com/photos/33564447/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse2796 1341574 7445313 2 https://s3.amazonaws.com/prod.skimble/assets/34443/skimble-workout-trainer-exercise-jogging-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/34443/skimble-workout-trainer-exercise-jogging-3_full.jpg false 654AEADB-6FEB-45A9-98C2-15F8FBF58531 2 0 false true 0 1341574-interval-run false 870 1 2435

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

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Take steady strides and move those arms.

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Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1092

Stand in a boxer's stance and start boxing. Pretend like you're dodging and punching the person in front of you. Have fun with it and picture you're fighting whoever you wish!

Jab, cross. switch at 30 seconds 60 0 0 true 32768 4681 https://s3.amazonaws.com/prod.skimble/assets/4681/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 4684 https://s3.amazonaws.com/prod.skimble/assets/4684/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 4688 https://s3.amazonaws.com/prod.skimble/assets/4688/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 4694 https://s3.amazonaws.com/prod.skimble/assets/4694/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 4687 https://s3.amazonaws.com/prod.skimble/assets/4687/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 4691 https://s3.amazonaws.com/prod.skimble/assets/4691/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32433 https://s3.amazonaws.com/prod.skimble/assets/32433/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 32434 https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 32435 https://s3.amazonaws.com/prod.skimble/assets/32435/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 32437 https://s3.amazonaws.com/prod.skimble/assets/32437/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 32442 https://s3.amazonaws.com/prod.skimble/assets/32442/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32449 https://s3.amazonaws.com/prod.skimble/assets/32449/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 32453 https://s3.amazonaws.com/prod.skimble/assets/32453/skimble-workout-trainer-exercise-shadow-boxing-7_full.jpg 398 http://www.youtube.com/watch?v=iVCF5Oj4JhM 73 057eca20dec22c38225b4282491e2927da5ace3b 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 491

The Ali Shuffle involves alternating feet, one foot in front of the other. Traverse side by side as you jump rope.

60 0 0 true 1024 519539 https://s3.amazonaws.com/prod.skimble/assets/519539/skimble-workout-trainer-exercise-scissor-jump-rope_img_9157-1_full.jpg 519543 https://s3.amazonaws.com/prod.skimble/assets/519543/skimble-workout-trainer-exercise-scissor-jump-rope_img_9153-3_full.jpg 519540 https://s3.amazonaws.com/prod.skimble/assets/519540/skimble-workout-trainer-exercise-scissor-jump-rope_img_9155-2_full.jpg 519543 https://s3.amazonaws.com/prod.skimble/assets/519543/skimble-workout-trainer-exercise-scissor-jump-rope_img_9153-3_full.jpg 519568 https://s3.amazonaws.com/prod.skimble/assets/519568/skimble-workout-trainer-exercise-boxer-shuffle_img_9144-2_full.jpg 271 http://www.youtube.com/watch?v=zcdCe8dYIjM 1183 6ae15cd8c4638f0bdaecf3e48f79aad717161759 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1629

Get ready to fight! Put all your favorite punching moves together now...begin with a straight right jab, then throw a cross, and finish with a powerful hook with your elbow!

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Stand in your fighter stance. Go for a straight left jab, then a cross, and finish with a left elbow hook!

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Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 474

Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1092

Stand in a boxer's stance and start boxing. Pretend like you're dodging and punching the person in front of you. Have fun with it and picture you're fighting whoever you wish!

side to side hook step out 60 0 0 true 32768 4681 https://s3.amazonaws.com/prod.skimble/assets/4681/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 4684 https://s3.amazonaws.com/prod.skimble/assets/4684/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 4688 https://s3.amazonaws.com/prod.skimble/assets/4688/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 4694 https://s3.amazonaws.com/prod.skimble/assets/4694/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 4687 https://s3.amazonaws.com/prod.skimble/assets/4687/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 4691 https://s3.amazonaws.com/prod.skimble/assets/4691/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32433 https://s3.amazonaws.com/prod.skimble/assets/32433/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 32434 https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 32435 https://s3.amazonaws.com/prod.skimble/assets/32435/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 32437 https://s3.amazonaws.com/prod.skimble/assets/32437/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 32442 https://s3.amazonaws.com/prod.skimble/assets/32442/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32449 https://s3.amazonaws.com/prod.skimble/assets/32449/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 32453 https://s3.amazonaws.com/prod.skimble/assets/32453/skimble-workout-trainer-exercise-shadow-boxing-7_full.jpg 398 http://www.youtube.com/watch?v=iVCF5Oj4JhM 73 057eca20dec22c38225b4282491e2927da5ace3b 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 491

The Ali Shuffle involves alternating feet, one foot in front of the other. Traverse side by side as you jump rope.

60 0 0 true 1024 519539 https://s3.amazonaws.com/prod.skimble/assets/519539/skimble-workout-trainer-exercise-scissor-jump-rope_img_9157-1_full.jpg 519543 https://s3.amazonaws.com/prod.skimble/assets/519543/skimble-workout-trainer-exercise-scissor-jump-rope_img_9153-3_full.jpg 519540 https://s3.amazonaws.com/prod.skimble/assets/519540/skimble-workout-trainer-exercise-scissor-jump-rope_img_9155-2_full.jpg 519543 https://s3.amazonaws.com/prod.skimble/assets/519543/skimble-workout-trainer-exercise-scissor-jump-rope_img_9153-3_full.jpg 519568 https://s3.amazonaws.com/prod.skimble/assets/519568/skimble-workout-trainer-exercise-boxer-shuffle_img_9144-2_full.jpg 271 http://www.youtube.com/watch?v=zcdCe8dYIjM 1183 6ae15cd8c4638f0bdaecf3e48f79aad717161759 68

Chill out and breathe!

30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1092

Stand in a boxer's stance and start boxing. Pretend like you're dodging and punching the person in front of you. Have fun with it and picture you're fighting whoever you wish!

bounce on one leg, wide knee, switch at 30 60 0 0 true 32768 4681 https://s3.amazonaws.com/prod.skimble/assets/4681/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 4684 https://s3.amazonaws.com/prod.skimble/assets/4684/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 4688 https://s3.amazonaws.com/prod.skimble/assets/4688/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 4694 https://s3.amazonaws.com/prod.skimble/assets/4694/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 4687 https://s3.amazonaws.com/prod.skimble/assets/4687/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 4691 https://s3.amazonaws.com/prod.skimble/assets/4691/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32433 https://s3.amazonaws.com/prod.skimble/assets/32433/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 32434 https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 32435 https://s3.amazonaws.com/prod.skimble/assets/32435/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 32437 https://s3.amazonaws.com/prod.skimble/assets/32437/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 32442 https://s3.amazonaws.com/prod.skimble/assets/32442/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32449 https://s3.amazonaws.com/prod.skimble/assets/32449/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 32453 https://s3.amazonaws.com/prod.skimble/assets/32453/skimble-workout-trainer-exercise-shadow-boxing-7_full.jpg 398 http://www.youtube.com/watch?v=iVCF5Oj4JhM 73 057eca20dec22c38225b4282491e2927da5ace3b 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 474

Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1092

Stand in a boxer's stance and start boxing. Pretend like you're dodging and punching the person in front of you. Have fun with it and picture you're fighting whoever you wish!

knee, round house kick. switch at 30 60 0 0 true 32768 4681 https://s3.amazonaws.com/prod.skimble/assets/4681/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 4684 https://s3.amazonaws.com/prod.skimble/assets/4684/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 4688 https://s3.amazonaws.com/prod.skimble/assets/4688/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 4694 https://s3.amazonaws.com/prod.skimble/assets/4694/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 4687 https://s3.amazonaws.com/prod.skimble/assets/4687/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 4691 https://s3.amazonaws.com/prod.skimble/assets/4691/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32433 https://s3.amazonaws.com/prod.skimble/assets/32433/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 32434 https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 32435 https://s3.amazonaws.com/prod.skimble/assets/32435/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 32437 https://s3.amazonaws.com/prod.skimble/assets/32437/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 32442 https://s3.amazonaws.com/prod.skimble/assets/32442/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32449 https://s3.amazonaws.com/prod.skimble/assets/32449/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 32453 https://s3.amazonaws.com/prod.skimble/assets/32453/skimble-workout-trainer-exercise-shadow-boxing-7_full.jpg 398 http://www.youtube.com/watch?v=iVCF5Oj4JhM 73 057eca20dec22c38225b4282491e2927da5ace3b 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 491

The Ali Shuffle involves alternating feet, one foot in front of the other. Traverse side by side as you jump rope.

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Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1198

Stand in a staggered stance with your right leg in front of your left leg and both fists protecting your face. Bring your right leg up in a semi-circular motion, and back to the starting point. Repeat four times then switch sides.

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Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 474

Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1688

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

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Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 474

Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2446

Start standing with your arms crossed in front of your chest. Bend your knees, shift onto your left foot, and kick your right leg as you simultaneously punch your right fist out laterally. Return to start, and then repeat on the other side. Keep going!

descend, side elbow,jump kick 60 true 2.5 0 true 32768 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 491

The Ali Shuffle involves alternating feet, one foot in front of the other. Traverse side by side as you jump rope.

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Chill out and breathe!

30 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 474

Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1092

Stand in a boxer's stance and start boxing. Pretend like you're dodging and punching the person in front of you. Have fun with it and picture you're fighting whoever you wish!

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Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-07-05T22:52:00Z 2026-07-05T22:52:00Z Jump RopeLegs, Shoulders2011-09-20T02:49:03Z14400375sq7mve9mor9NatalinaBracciohttps://s3assets.skimble.com/photos/13183274/image_thumb.jpghttps://s3assets.skimble.com/photos/13183274/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsetruetruefalse857 1341441 15360558 3 https://s3.amazonaws.com/prod.skimble/assets/2151321/skimble-workout-trainer-exercise-pop-squats-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2151321/skimble-workout-trainer-exercise-pop-squats-1_full.jpg false ebb3341d-29bc-47aa-8719-8f42e1001d29 981528 3 0 false true 0 1341441-the-return false 2205 1 310

Start standing with feet hip-width apart. Lift up one knee so that your leg is parallel to the floor. For more intensity, job lightly or do lunges in between high knees.

20 true 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 325 http://www.youtube.com/watch?v=J5p9VUpE2vI 126 3f6aa945563922d983c795ed90c520a9f470d72d 1021

Stand tall on the balls of your feet, hip-width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!

20 true 3955 https://s3.amazonaws.com/prod.skimble/assets/3955/skimble-workout-trainer-exercise-butt-kickers-1_full.jpg 3954 https://s3.amazonaws.com/prod.skimble/assets/3954/skimble-workout-trainer-exercise-butt-kickers-2_full.jpg 3953 https://s3.amazonaws.com/prod.skimble/assets/3953/skimble-workout-trainer-exercise-butt-kickers-3_full.jpg 3951 https://s3.amazonaws.com/prod.skimble/assets/3951/skimble-workout-trainer-exercise-butt-kickers-4_full.jpg 3949 https://s3.amazonaws.com/prod.skimble/assets/3949/skimble-workout-trainer-exercise-butt-kickers-5_full.jpg 548 http://www.youtube.com/watch?v=KqB5jWdNrP8 131 b20ef1ce905eff84c0a244378c31c3639dea94cd 786

In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land and repeat.

20 true 2.5 true 155514 https://s3.amazonaws.com/prod.skimble/assets/155514/skimble-workout-trainer-exercise-jumping-jacks_279a0246-1_full.jpg 155517 https://s3.amazonaws.com/prod.skimble/assets/155517/skimble-workout-trainer-exercise-jumping-jacks_279a0260-2_full.jpg 155515 https://s3.amazonaws.com/prod.skimble/assets/155515/skimble-workout-trainer-exercise-jumping-jacks_279a0247-3_full.jpg 155517 https://s3.amazonaws.com/prod.skimble/assets/155517/skimble-workout-trainer-exercise-jumping-jacks_279a0260-2_full.jpg 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 310

Start standing with feet hip-width apart. Lift up one knee so that your leg is parallel to the floor. For more intensity, job lightly or do lunges in between high knees.

30 true 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 325 http://www.youtube.com/watch?v=J5p9VUpE2vI 126 3f6aa945563922d983c795ed90c520a9f470d72d 1021

Stand tall on the balls of your feet, hip-width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!

30 true 3955 https://s3.amazonaws.com/prod.skimble/assets/3955/skimble-workout-trainer-exercise-butt-kickers-1_full.jpg 3954 https://s3.amazonaws.com/prod.skimble/assets/3954/skimble-workout-trainer-exercise-butt-kickers-2_full.jpg 3953 https://s3.amazonaws.com/prod.skimble/assets/3953/skimble-workout-trainer-exercise-butt-kickers-3_full.jpg 3951 https://s3.amazonaws.com/prod.skimble/assets/3951/skimble-workout-trainer-exercise-butt-kickers-4_full.jpg 3949 https://s3.amazonaws.com/prod.skimble/assets/3949/skimble-workout-trainer-exercise-butt-kickers-5_full.jpg 548 http://www.youtube.com/watch?v=KqB5jWdNrP8 131 b20ef1ce905eff84c0a244378c31c3639dea94cd 786

In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land and repeat.

30 true 2.5 true 155514 https://s3.amazonaws.com/prod.skimble/assets/155514/skimble-workout-trainer-exercise-jumping-jacks_279a0246-1_full.jpg 155517 https://s3.amazonaws.com/prod.skimble/assets/155517/skimble-workout-trainer-exercise-jumping-jacks_279a0260-2_full.jpg 155515 https://s3.amazonaws.com/prod.skimble/assets/155515/skimble-workout-trainer-exercise-jumping-jacks_279a0247-3_full.jpg 155517 https://s3.amazonaws.com/prod.skimble/assets/155517/skimble-workout-trainer-exercise-jumping-jacks_279a0260-2_full.jpg 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 2008

Stand with your feet hip-width apart. Sit your hips back and down into a squat position. Jump straight up into the air and land softly back into the squat position. Repeat.

30 true 2.5 0 true 32768 2151321 https://s3.amazonaws.com/prod.skimble/assets/2151321/skimble-workout-trainer-exercise-pop-squats-1_full.jpg 2151322 https://s3.amazonaws.com/prod.skimble/assets/2151322/skimble-workout-trainer-exercise-pop-squats-2_full.jpg 2151327 https://s3.amazonaws.com/prod.skimble/assets/2151327/skimble-workout-trainer-exercise-pop-squats-3_full.jpg 2151334 https://s3.amazonaws.com/prod.skimble/assets/2151334/skimble-workout-trainer-exercise-pop-squats-4_full.jpg 581 24012ee6a1ec64f5e1538e89dad413233c0f888c 1736

Take a break. Get ready for the next exercise!

10 0 0 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 2008

Stand with your feet hip-width apart. Sit your hips back and down into a squat position. Jump straight up into the air and land softly back into the squat position. Repeat.

30 true 2.5 0 true 32768 2151321 https://s3.amazonaws.com/prod.skimble/assets/2151321/skimble-workout-trainer-exercise-pop-squats-1_full.jpg 2151322 https://s3.amazonaws.com/prod.skimble/assets/2151322/skimble-workout-trainer-exercise-pop-squats-2_full.jpg 2151327 https://s3.amazonaws.com/prod.skimble/assets/2151327/skimble-workout-trainer-exercise-pop-squats-3_full.jpg 2151334 https://s3.amazonaws.com/prod.skimble/assets/2151334/skimble-workout-trainer-exercise-pop-squats-4_full.jpg 581 24012ee6a1ec64f5e1538e89dad413233c0f888c 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 36

Hold dumbbells at your sides with your arms down. Squat down, bending at the knee until your thighs are parallel with the floor. Ensure your knees are not extended beyond your toes.

30 true 2.5 true 1 true 8 3067 https://s3.amazonaws.com/prod.skimble/assets/3067/skimble-workout-trainer-exercise-dumbbell-squats-1_full.jpg Hold two dumbbells at your sides with your arms down, next to your hips. 3062 https://s3.amazonaws.com/prod.skimble/assets/3062/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg Squat down, bending at the knee until your thighs are parallel with the floor. Ensure your knees are not extended beyond your toes. 3061 https://s3.amazonaws.com/prod.skimble/assets/3061/skimble-workout-trainer-exercise-dumbbell-squats-3_full.jpg Keep your chin up, shoulders down, and back straight as you perform the squat. 2702957 https://s3.amazonaws.com/prod.skimble/assets/2702957/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg As you use your legs to push back up to a standing position, avoid bending too far forward at the waist. Keep the weight in the middle or heels of your feet. 47 8968c1e6222ccdbdfd5335452c99e855776ab9a1 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 886

Keep the dumbbells by your side as you lung forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

30 true 2.5 true 1 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 445 http://www.youtube.com/watch?v=xp-Ifcwpjlw 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 886

Keep the dumbbells by your side as you lung forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

30 true 2.5 true 1 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 445 http://www.youtube.com/watch?v=xp-Ifcwpjlw 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 886

Keep the dumbbells by your side as you lung forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

30 true 2.5 true 1 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 445 http://www.youtube.com/watch?v=xp-Ifcwpjlw 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 295

Take steady strides and move those arms.

30 0 true true 1 true 2 32768 11543 https://s3.amazonaws.com/prod.skimble/assets/11543/skimble-workout-trainer-exercise-jog_1_full.jpg 11548 https://s3.amazonaws.com/prod.skimble/assets/11548/skimble-workout-trainer-exercise-jog_2_full.jpg 11556 https://s3.amazonaws.com/prod.skimble/assets/11556/skimble-workout-trainer-exercise-jog_3_full.jpg 11565 https://s3.amazonaws.com/prod.skimble/assets/11565/skimble-workout-trainer-exercise-jog_4_full.jpg 11569 https://s3.amazonaws.com/prod.skimble/assets/11569/skimble-workout-trainer-exercise-jog_5_full.jpg 11574 https://s3.amazonaws.com/prod.skimble/assets/11574/skimble-workout-trainer-exercise-jog_6_full.jpg 11582 https://s3.amazonaws.com/prod.skimble/assets/11582/skimble-workout-trainer-exercise-jog_7_full.jpg 362 941091b1b0b1fb2bf9bd7b644b649931a158a2e2 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 1199

Stand with your feet shoulder width apart in a squat position, and fists protecting your face. Bring your left knee up in front of you and extend your leg out in front. Repeat 5 times, then switch sides.

30 true 2.5 0 true 32768 6213 https://s3.amazonaws.com/prod.skimble/assets/6213/skimble-workout-trainer-exercise-kickboxing-squat-kicks-1_full.jpg 6212 https://s3.amazonaws.com/prod.skimble/assets/6212/skimble-workout-trainer-exercise-kickboxing-squat-kicks-2_full.jpg 6204 https://s3.amazonaws.com/prod.skimble/assets/6204/skimble-workout-trainer-exercise-kickboxing-squat-kicks-4_full.jpg 6213 https://s3.amazonaws.com/prod.skimble/assets/6213/skimble-workout-trainer-exercise-kickboxing-squat-kicks-1_full.jpg 6203 https://s3.amazonaws.com/prod.skimble/assets/6203/skimble-workout-trainer-exercise-kickboxing-squat-kicks-5_full.jpg 6200 https://s3.amazonaws.com/prod.skimble/assets/6200/skimble-workout-trainer-exercise-kickboxing-squat-kicks-6_full.jpg 6199 https://s3.amazonaws.com/prod.skimble/assets/6199/skimble-workout-trainer-exercise-kickboxing-squat-kicks-7_full.jpg 181 404abbb14b8952e1e5ef0e9fe7a50b7da88d3f2f 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 498

Holding dumbbells at your side, step forward into a lunge with your right foot bending both knees in 90 degree angles. Step back together and repeat, alternating legs. Keep your body upright!

30 true 2.5 true 1 67886 https://s3.amazonaws.com/prod.skimble/assets/67886/skimble-workout-trainer-exercise-walking-dumbbell-lunges_279a0636-1_full.jpg 67887 https://s3.amazonaws.com/prod.skimble/assets/67887/skimble-workout-trainer-exercise-walking-dumbbell-lunges_279a0637-2_full.jpg 67888 https://s3.amazonaws.com/prod.skimble/assets/67888/skimble-workout-trainer-exercise-walking-dumbbell-lunges_279a0638-3_full.jpg 67897 https://s3.amazonaws.com/prod.skimble/assets/67897/skimble-workout-trainer-exercise-walking-dumbbell-lunges_279a0639-4_full.jpg 67904 https://s3.amazonaws.com/prod.skimble/assets/67904/skimble-workout-trainer-exercise-walking-dumbbell-lunges_279a0641-5_full.jpg 67911 https://s3.amazonaws.com/prod.skimble/assets/67911/skimble-workout-trainer-exercise-walking-dumbbell-lunges_279a0642-7_full.jpg 67921 https://s3.amazonaws.com/prod.skimble/assets/67921/skimble-workout-trainer-exercise-walking-dumbbell-lunges_279a0643-8_full.jpg 67930 https://s3.amazonaws.com/prod.skimble/assets/67930/skimble-workout-trainer-exercise-walking-dumbbell-lunges_279a0645-9_full.jpg 138 http://www.youtube.com/watch?v=sGhaBWtAg_c Walking Lunges 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 392

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.

30 true 2.5 true 1 59317 https://s3.amazonaws.com/prod.skimble/assets/59317/skimble-workout-trainer-exercise-sumo-squats-with-dumbbell-1_full.jpg 59325 https://s3.amazonaws.com/prod.skimble/assets/59325/skimble-workout-trainer-exercise-sumo-squats-with-dumbbell-2_full.jpg 529 http://www.youtube.com/watch?v=K6iWfiobTtM 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 392

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.

30 true 2.5 true 1 59317 https://s3.amazonaws.com/prod.skimble/assets/59317/skimble-workout-trainer-exercise-sumo-squats-with-dumbbell-1_full.jpg 59325 https://s3.amazonaws.com/prod.skimble/assets/59325/skimble-workout-trainer-exercise-sumo-squats-with-dumbbell-2_full.jpg 529 http://www.youtube.com/watch?v=K6iWfiobTtM 1 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2340

Grab one or two dumbbells and hold them in front of your thighs. Soften your knees, hinge forward at your hips and keep your back straight as the dumbbells lower toward the floor. Go down as far as you can maintaining a straight back. Rise back up to standing. Repeat.

30 true 2.5 true 1 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1589312 https://s3.amazonaws.com/prod.skimble/assets/1589312/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-01_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1267 e4e6aca6fbfb3b5e3ff4f04f4ab3dfd3f2c70675 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 2340

Grab one or two dumbbells and hold them in front of your thighs. Soften your knees, hinge forward at your hips and keep your back straight as the dumbbells lower toward the floor. Go down as far as you can maintaining a straight back. Rise back up to standing. Repeat.

30 true 2.5 true 1 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1589312 https://s3.amazonaws.com/prod.skimble/assets/1589312/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-01_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1267 e4e6aca6fbfb3b5e3ff4f04f4ab3dfd3f2c70675 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 68

Chill out and breathe!

10 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 670

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.

30 true 4 true 1 6034 https://s3.amazonaws.com/prod.skimble/assets/6034/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-2_full.jpg 6037 https://s3.amazonaws.com/prod.skimble/assets/6037/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-1_full.jpg 6031 https://s3.amazonaws.com/prod.skimble/assets/6031/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-3_full.jpg 6037 https://s3.amazonaws.com/prod.skimble/assets/6037/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-1_full.jpg 791 22332f841410791bd1376a3853e51fd9edf9cf58 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 255

Stand tall. Drop to a squat with your hands on the ground outside of your feet. Then jump your feet back, putting yourself into a plank. Jump your feet forward to a squat and leap up or stand up. Repeat. Add a push-up if you want!

30 true 4 true 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 446 https://www.youtube.com/watch?v=sv9sXWQCmsE 75 c781654e952edc5494cc865024fc8567d234987c 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 2211

Stand with feet hip-width apart, holding dumbbells in front with palms facing your thighs. With straight elbows, lift the dumbells up overhead making a "V" shape with both arms. Slowly lower back down into the starting position and repeat.

30 true 2.5 true 1 true 8 51060 https://s3.amazonaws.com/prod.skimble/assets/51060/skimble-workout-trainer-exercise-dumbbell-v-raises-3_full.jpg 51044 https://s3.amazonaws.com/prod.skimble/assets/51044/skimble-workout-trainer-exercise-dumbbell-v-raises-1_full.jpg 51066 https://s3.amazonaws.com/prod.skimble/assets/51066/skimble-workout-trainer-exercise-dumbbell-v-raises-4_full.jpg 51075 https://s3.amazonaws.com/prod.skimble/assets/51075/skimble-workout-trainer-exercise-dumbbell-v-raises-5_full.jpg 815 b29c45a588956309b38ec268a9c2f29a60c87b01 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 2211

Stand with feet hip-width apart, holding dumbbells in front with palms facing your thighs. With straight elbows, lift the dumbells up overhead making a "V" shape with both arms. Slowly lower back down into the starting position and repeat.

30 true 2.5 true 1 true 8 51060 https://s3.amazonaws.com/prod.skimble/assets/51060/skimble-workout-trainer-exercise-dumbbell-v-raises-3_full.jpg 51044 https://s3.amazonaws.com/prod.skimble/assets/51044/skimble-workout-trainer-exercise-dumbbell-v-raises-1_full.jpg 51066 https://s3.amazonaws.com/prod.skimble/assets/51066/skimble-workout-trainer-exercise-dumbbell-v-raises-4_full.jpg 51075 https://s3.amazonaws.com/prod.skimble/assets/51075/skimble-workout-trainer-exercise-dumbbell-v-raises-5_full.jpg 815 b29c45a588956309b38ec268a9c2f29a60c87b01 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 975

On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.

30 true 2.5 true 1 3085 https://s3.amazonaws.com/prod.skimble/assets/3085/skimble-workout-trainer-exercise-dumbbell-chest-press-1_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 3079 https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 139 070e7eea572756d070fa3f176aa06dcdb5444241 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 2437

Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.

30 true 2.5 true 1 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 2437

Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.

30 true 2.5 true 1 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 2437

Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.

30 true 2.5 true 1 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 1133

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

30 true 2.5 true 1 5470 https://s3.amazonaws.com/prod.skimble/assets/5470/skimble-workout-trainer-exercise-concentrated-left-dumbbell-bicep-curls-1_full.jpg 5473 https://s3.amazonaws.com/prod.skimble/assets/5473/skimble-workout-trainer-exercise-concentrated-left-dumbbell-bicep-curls-2_full.jpg 5479 https://s3.amazonaws.com/prod.skimble/assets/5479/skimble-workout-trainer-exercise-concentrated-right-dumbbell-bicep-curls-1_full.jpg 5476 https://s3.amazonaws.com/prod.skimble/assets/5476/skimble-workout-trainer-exercise-concentrated-right-dumbbell-bicep-curls-2_full.jpg 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1133

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

30 true 2.5 true 1 5470 https://s3.amazonaws.com/prod.skimble/assets/5470/skimble-workout-trainer-exercise-concentrated-left-dumbbell-bicep-curls-1_full.jpg 5473 https://s3.amazonaws.com/prod.skimble/assets/5473/skimble-workout-trainer-exercise-concentrated-left-dumbbell-bicep-curls-2_full.jpg 5479 https://s3.amazonaws.com/prod.skimble/assets/5479/skimble-workout-trainer-exercise-concentrated-right-dumbbell-bicep-curls-1_full.jpg 5476 https://s3.amazonaws.com/prod.skimble/assets/5476/skimble-workout-trainer-exercise-concentrated-right-dumbbell-bicep-curls-2_full.jpg 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1133

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

30 true 2.5 true 1 5470 https://s3.amazonaws.com/prod.skimble/assets/5470/skimble-workout-trainer-exercise-concentrated-left-dumbbell-bicep-curls-1_full.jpg 5473 https://s3.amazonaws.com/prod.skimble/assets/5473/skimble-workout-trainer-exercise-concentrated-left-dumbbell-bicep-curls-2_full.jpg 5479 https://s3.amazonaws.com/prod.skimble/assets/5479/skimble-workout-trainer-exercise-concentrated-right-dumbbell-bicep-curls-1_full.jpg 5476 https://s3.amazonaws.com/prod.skimble/assets/5476/skimble-workout-trainer-exercise-concentrated-right-dumbbell-bicep-curls-2_full.jpg 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 255

Stand tall. Drop to a squat with your hands on the ground outside of your feet. Then jump your feet back, putting yourself into a plank. Jump your feet forward to a squat and leap up or stand up. Repeat. Add a push-up if you want!

30 true 4 true 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 446 https://www.youtube.com/watch?v=sv9sXWQCmsE 75 c781654e952edc5494cc865024fc8567d234987c 1 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 451

Stand holding a pair of dumbbells with your arms bent and palms facing each other. Bend at the 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.

30 true 2.5 true 1 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. 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. 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. 480 http://www.youtube.com/watch?v=bqItYo-MeJ0 29 5ef436012c1f35309320b50a393ef3f2a1fcde1c 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 451

Stand holding a pair of dumbbells with your arms bent and palms facing each other. Bend at the 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.

30 true 2.5 true 1 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. 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. 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. 480 http://www.youtube.com/watch?v=bqItYo-MeJ0 29 5ef436012c1f35309320b50a393ef3f2a1fcde1c 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 2392

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.

30 true 2.5 true 1 68927 https://s3.amazonaws.com/prod.skimble/assets/68927/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs_279a0671-4_full.jpg 68914 https://s3.amazonaws.com/prod.skimble/assets/68914/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs_279a0676-2_full.jpg 68910 https://s3.amazonaws.com/prod.skimble/assets/68910/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs_279a0677-1_full.jpg 68922 https://s3.amazonaws.com/prod.skimble/assets/68922/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs_279a0674-3_full.jpg 1080 cdb439c92badcb227ec1fe85c2362ae5011a4669 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2392

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.

30 true 2.5 true 1 68927 https://s3.amazonaws.com/prod.skimble/assets/68927/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs_279a0671-4_full.jpg 68914 https://s3.amazonaws.com/prod.skimble/assets/68914/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs_279a0676-2_full.jpg 68910 https://s3.amazonaws.com/prod.skimble/assets/68910/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs_279a0677-1_full.jpg 68922 https://s3.amazonaws.com/prod.skimble/assets/68922/skimble-workout-trainer-exercise-bench-dumbbell-tricep-pull-overs_279a0674-3_full.jpg 1080 cdb439c92badcb227ec1fe85c2362ae5011a4669 1 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 255

Stand tall. Drop to a squat with your hands on the ground outside of your feet. Then jump your feet back, putting yourself into a plank. Jump your feet forward to a squat and leap up or stand up. Repeat. Add a push-up if you want!

30 true 4 true 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 446 https://www.youtube.com/watch?v=sv9sXWQCmsE 75 c781654e952edc5494cc865024fc8567d234987c 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 961

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

40 true 2.5 5033 https://s3.amazonaws.com/prod.skimble/assets/5033/skimble-workout-trainer-exercise-full-plank-leg-lifts-3_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 5032 https://s3.amazonaws.com/prod.skimble/assets/5032/skimble-workout-trainer-exercise-full-plank-leg-lifts-2_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 22 d8f2f887ee8bf6386f45ea3cdd607f591b5938d8 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 1037

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

40 true 2.5 4097 https://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4096 https://s3.amazonaws.com/prod.skimble/assets/4096/skimble-workout-trainer-exercise-plank-with-shoulder-taps-2_full.jpg 4097 https://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4093 https://s3.amazonaws.com/prod.skimble/assets/4093/skimble-workout-trainer-exercise-plank-with-shoulder-taps-3_full.jpg 458 https://www.youtube.com/watch?v=CVfa8oOQrz0 74 b9ae0d5c00d6e38d0b72db7c026b03a69a361c70 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 110

Start on your back with your hands behind your head. Lift your right knee toward your chest with your left leg straight and lifted a few inches up. Lift your upper body up. Draw your knee to the opposite elbow, alternating sides.

30 true 1.5 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 447 http://www.youtube.com/watch?v=1AWuSNegR0c 10 aa1e30b8ff5f0c2ad75f8f94203e904ded73ff7a 469

Start on your back with arms by side and your palms down. Tuck in your hips, draw your lower back toward the floor and lift your legs to vertical. Slowly draw your legs down and up. If your back arches, place your hands underneath your butt.

30 true 2.5 4402 https://s3.amazonaws.com/prod.skimble/assets/4402/skimble-workout-trainer-exercise-straight-leg-raises-1_full.jpg 4399 https://s3.amazonaws.com/prod.skimble/assets/4399/skimble-workout-trainer-exercise-straight-leg-raises-2_full.jpg 4393 https://s3.amazonaws.com/prod.skimble/assets/4393/skimble-workout-trainer-exercise-straight-leg-raises-3_full.jpg 4394 https://s3.amazonaws.com/prod.skimble/assets/4394/skimble-workout-trainer-exercise-straight-leg-raises-4_full.jpg 413 https://www.youtube.com/watch?v=7Pjp2DRfHl4 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 110

Start on your back with your hands behind your head. Lift your right knee toward your chest with your left leg straight and lifted a few inches up. Lift your upper body up. Draw your knee to the opposite elbow, alternating sides.

35 true 1.5 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 447 http://www.youtube.com/watch?v=1AWuSNegR0c 10 aa1e30b8ff5f0c2ad75f8f94203e904ded73ff7a 469

Start on your back with arms by side and your palms down. Tuck in your hips, draw your lower back toward the floor and lift your legs to vertical. Slowly draw your legs down and up. If your back arches, place your hands underneath your butt.

30 true 2.5 4402 https://s3.amazonaws.com/prod.skimble/assets/4402/skimble-workout-trainer-exercise-straight-leg-raises-1_full.jpg 4399 https://s3.amazonaws.com/prod.skimble/assets/4399/skimble-workout-trainer-exercise-straight-leg-raises-2_full.jpg 4393 https://s3.amazonaws.com/prod.skimble/assets/4393/skimble-workout-trainer-exercise-straight-leg-raises-3_full.jpg 4394 https://s3.amazonaws.com/prod.skimble/assets/4394/skimble-workout-trainer-exercise-straight-leg-raises-4_full.jpg 413 https://www.youtube.com/watch?v=7Pjp2DRfHl4 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 816

Lie on your back with your knees bent and hands behind your head. Tighten your abs as you lift and lower your shoulders rhythmically. Exhale as you lift and inhale as you lower, maintaining tension in your abs throughout the movement.

30 true 1.5 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 434 http://www.youtube.com/watch?v=hMN2z6rykNo 90 7e78eeb29ca955fefa177ace42303de6e24519b2 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 816

Lie on your back with your knees bent and hands behind your head. Tighten your abs as you lift and lower your shoulders rhythmically. Exhale as you lift and inhale as you lower, maintaining tension in your abs throughout the movement.

30 true 1.5 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 434 http://www.youtube.com/watch?v=hMN2z6rykNo 90 7e78eeb29ca955fefa177ace42303de6e24519b2 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 592

Sit with good posture, knees bent and heels just off the floor. Hold a dumbbell in front of your chest. Lean back slightly to engage your abs. Twist your torso from side-to-side, tapping the weight on the floor on each side.

30 true 1.5 true 1 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 669

Sit with your hands clasped, knees bent and heels off the ground. Touch your hands to the ground each time you twist from side to side. If you want, hold a weighted ball!

30 true 1.5 2563 https://s3.amazonaws.com/prod.skimble/assets/2563/skimble-workout-trainer-exercise-russian-twists-1_full.jpg Twist your torso to the left and try to touch your hands to the ground. 2560 https://s3.amazonaws.com/prod.skimble/assets/2560/skimble-workout-trainer-exercise-russian-twists-2_full.jpg Start seated. Clasp your hands together or hold onto a weight. Keep your knees bent with your heels together, on or slightly off the ground. 2557 https://s3.amazonaws.com/prod.skimble/assets/2557/skimble-workout-trainer-exercise-russian-twists-3_full.jpg Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed. 2560 https://s3.amazonaws.com/prod.skimble/assets/2560/skimble-workout-trainer-exercise-russian-twists-2_full.jpg Start seated. Clasp your hands together or hold onto a weight. Keep your knees bent with your heels together, on or slightly off the ground. 508 https://www.youtube.com/watch?v=pdSgWl7KDp8 26 70a2152c712f63e4cf87bcc486a2d8ac92c1087a 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 981

Start on your back with bent knees in a crunch position. With your abs contracted, curl your hips off the floor and crunch further in. Pause a moment and return slowly.

30 true 1.5 2428 https://s3.amazonaws.com/prod.skimble/assets/2428/skimble-workout-trainer-exercise-reverse-crunches-1_full.jpg Start on your back with bent knees in a crunch position. Inhale. 2422 https://s3.amazonaws.com/prod.skimble/assets/2422/skimble-workout-trainer-exercise-reverse-crunches-3_full.jpg With your abs contracted, exhale and curl your hips off the floor and try to reach your bent legs toward the ceiling. 2419 https://s3.amazonaws.com/prod.skimble/assets/2419/skimble-workout-trainer-exercise-reverse-crunches-4_full.jpg Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment. 2425 https://s3.amazonaws.com/prod.skimble/assets/2425/skimble-workout-trainer-exercise-reverse-crunches-2_full.jpg Inhale. Return your bent legs back down to the ground slowly. This is a small movement so take your time to really feel it throughout your abs. 511 https://www.youtube.com/watch?v=bGFlRfToK9o 9 ddb1bb44bcd72e826025d8a25436862a3b7f0fe6 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 981

Start on your back with bent knees in a crunch position. With your abs contracted, curl your hips off the floor and crunch further in. Pause a moment and return slowly.

30 true 1.5 2428 https://s3.amazonaws.com/prod.skimble/assets/2428/skimble-workout-trainer-exercise-reverse-crunches-1_full.jpg Start on your back with bent knees in a crunch position. Inhale. 2422 https://s3.amazonaws.com/prod.skimble/assets/2422/skimble-workout-trainer-exercise-reverse-crunches-3_full.jpg With your abs contracted, exhale and curl your hips off the floor and try to reach your bent legs toward the ceiling. 2419 https://s3.amazonaws.com/prod.skimble/assets/2419/skimble-workout-trainer-exercise-reverse-crunches-4_full.jpg Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment. 2425 https://s3.amazonaws.com/prod.skimble/assets/2425/skimble-workout-trainer-exercise-reverse-crunches-2_full.jpg Inhale. Return your bent legs back down to the ground slowly. This is a small movement so take your time to really feel it throughout your abs. 511 https://www.youtube.com/watch?v=bGFlRfToK9o 9 ddb1bb44bcd72e826025d8a25436862a3b7f0fe6 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 981

Start on your back with bent knees in a crunch position. With your abs contracted, curl your hips off the floor and crunch further in. Pause a moment and return slowly.

30 true 1.5 2428 https://s3.amazonaws.com/prod.skimble/assets/2428/skimble-workout-trainer-exercise-reverse-crunches-1_full.jpg Start on your back with bent knees in a crunch position. Inhale. 2422 https://s3.amazonaws.com/prod.skimble/assets/2422/skimble-workout-trainer-exercise-reverse-crunches-3_full.jpg With your abs contracted, exhale and curl your hips off the floor and try to reach your bent legs toward the ceiling. 2419 https://s3.amazonaws.com/prod.skimble/assets/2419/skimble-workout-trainer-exercise-reverse-crunches-4_full.jpg Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment. 2425 https://s3.amazonaws.com/prod.skimble/assets/2425/skimble-workout-trainer-exercise-reverse-crunches-2_full.jpg Inhale. Return your bent legs back down to the ground slowly. This is a small movement so take your time to really feel it throughout your abs. 511 https://www.youtube.com/watch?v=bGFlRfToK9o 9 ddb1bb44bcd72e826025d8a25436862a3b7f0fe6 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 1750

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.

30 true 2.5 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 1750

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.

30 true 2.5 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 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1877

Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

30 true 2.5 67447 https://s3.amazonaws.com/prod.skimble/assets/67447/skimble-workout-trainer-exercise-alternating-fire-hydrants_279a0490-2_full.jpg 67450 https://s3.amazonaws.com/prod.skimble/assets/67450/skimble-workout-trainer-exercise-alternating-fire-hydrants_279a0491-3_full.jpg 67447 https://s3.amazonaws.com/prod.skimble/assets/67447/skimble-workout-trainer-exercise-alternating-fire-hydrants_279a0490-2_full.jpg 67446 https://s3.amazonaws.com/prod.skimble/assets/67446/skimble-workout-trainer-exercise-alternating-fire-hydrants_279a0489-1_full.jpg 1736

Take a break. Get ready for the next exercise!

10 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 1877

Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

30 true 2.5 67447 https://s3.amazonaws.com/prod.skimble/assets/67447/skimble-workout-trainer-exercise-alternating-fire-hydrants_279a0490-2_full.jpg 67450 https://s3.amazonaws.com/prod.skimble/assets/67450/skimble-workout-trainer-exercise-alternating-fire-hydrants_279a0491-3_full.jpg 67447 https://s3.amazonaws.com/prod.skimble/assets/67447/skimble-workout-trainer-exercise-alternating-fire-hydrants_279a0490-2_full.jpg 67446 https://s3.amazonaws.com/prod.skimble/assets/67446/skimble-workout-trainer-exercise-alternating-fire-hydrants_279a0489-1_full.jpg 1733

Reduce your speed. Go slow and lower your heart rate.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 44073 https://s3.amazonaws.com/prod.skimble/assets/44073/skimble_workout_trainer_coaches_rest_floor_full.jpg 1 804

Sit back against a wall with your legs at a 90 degree angle. Keep your tummy tucked and your back arched. Place your hands flat against the wall, on your upper thighs or out in front. Hold!

60 60931 https://s3.amazonaws.com/prod.skimble/assets/60931/skimble-workout-trainer-exercise-wall-sit_full.jpg 36465 https://s3.amazonaws.com/prod.skimble/assets/36465/skimble-workout-trainer-exercise-wall-sit-1_full.jpg 36466 https://s3.amazonaws.com/prod.skimble/assets/36466/skimble-workout-trainer-exercise-wall-sit-2_full.jpg 36469 https://s3.amazonaws.com/prod.skimble/assets/36469/skimble-workout-trainer-exercise-wall-sit-3_full.jpg 36476 https://s3.amazonaws.com/prod.skimble/assets/36476/skimble-workout-trainer-exercise-wall-sit-4_full.jpg 491 eb0996944f56fa90387998e56fff5e935ca67f42 1736

Take a break. Get ready for the next exercise!

10 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 1 804

Sit back against a wall with your legs at a 90 degree angle. Keep your tummy tucked and your back arched. Place your hands flat against the wall, on your upper thighs or out in front. Hold!

40 60931 https://s3.amazonaws.com/prod.skimble/assets/60931/skimble-workout-trainer-exercise-wall-sit_full.jpg 36465 https://s3.amazonaws.com/prod.skimble/assets/36465/skimble-workout-trainer-exercise-wall-sit-1_full.jpg 36466 https://s3.amazonaws.com/prod.skimble/assets/36466/skimble-workout-trainer-exercise-wall-sit-2_full.jpg 36469 https://s3.amazonaws.com/prod.skimble/assets/36469/skimble-workout-trainer-exercise-wall-sit-3_full.jpg 36476 https://s3.amazonaws.com/prod.skimble/assets/36476/skimble-workout-trainer-exercise-wall-sit-4_full.jpg 491 eb0996944f56fa90387998e56fff5e935ca67f42 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 804

Sit back against a wall with your legs at a 90 degree angle. Keep your tummy tucked and your back arched. Place your hands flat against the wall, on your upper thighs or out in front. Hold!

30 0 0 65536 60931 https://s3.amazonaws.com/prod.skimble/assets/60931/skimble-workout-trainer-exercise-wall-sit_full.jpg 36465 https://s3.amazonaws.com/prod.skimble/assets/36465/skimble-workout-trainer-exercise-wall-sit-1_full.jpg 36466 https://s3.amazonaws.com/prod.skimble/assets/36466/skimble-workout-trainer-exercise-wall-sit-2_full.jpg 36469 https://s3.amazonaws.com/prod.skimble/assets/36469/skimble-workout-trainer-exercise-wall-sit-3_full.jpg 36476 https://s3.amazonaws.com/prod.skimble/assets/36476/skimble-workout-trainer-exercise-wall-sit-4_full.jpg 491 eb0996944f56fa90387998e56fff5e935ca67f42 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-07-04T11:54:55Z 2026-07-03T12:11:18Z Dumbbells, Bench, WallLower Body12016-02-09T02:37:42Z115360558am4ab3t11werPhilaKhumalohttps://s3assets.skimble.com/photos/32198001/699503c53a8663698c762799df9a0684b69838b3_thumb.jpghttps://s3assets.skimble.com/photos/32198001/699503c53a8663698c762799df9a0684b69838b3_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse147 1341440 17806559 3 https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_full.jpg false 8708d145-3208-4490-8996-5a4d4142efd2 1 0 false true 0 1341440-military-day-116-wod-hotelroom false 1203 1 786

Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.

60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 8 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

15 true 3 0 true 5 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 18 34

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.

25 true 2.5 true 1 true 10 32768 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 21 1358

Start lying on your back with bent legs. Straighten your arms and hold them slightly off the ground with your palms down. Exhale and crunch up. Extend your arms up and reach them toward your shins. Lower smoothly with an exhale.

8 true 1.5 0 5 1 62203 https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_full.jpg Start lying on your back with bent legs. 62210 https://s3.amazonaws.com/prod.skimble/assets/62210/skimble-workout-trainer-exercise-ab-curls-2_full.jpg Straighten your arms and hold them slightly off the ground with your palms facing down. 62219 https://s3.amazonaws.com/prod.skimble/assets/62219/skimble-workout-trainer-exercise-ab-curls-3_full.jpg Exhale and crunch up. Extend your arms up and reach them toward your shins. 62227 https://s3.amazonaws.com/prod.skimble/assets/62227/skimble-workout-trainer-exercise-ab-curls-4_full.jpg Lower back down smoothly with an exhale. 62233 https://s3.amazonaws.com/prod.skimble/assets/62233/skimble-workout-trainer-exercise-ab-curls-5_full.jpg Your feet should stay put on the floor and your gaze forward at thigh height. Repeat. 350 74786dbd9f9f68aca3742a29b7a10a95b1ee425d 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-07-03T08:33:12Z 2026-07-03T08:32:53Z Exercise MatLegs, Full Body12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3612 1341400 17267587 2 1hr https://s3.amazonaws.com/prod.skimble/assets/69626/skimble-workout-trainer-exercise-quick-box-step-ups_279a0397-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/69626/skimble-workout-trainer-exercise-quick-box-step-ups_279a0397-3_full.jpg false B439BB9F-676E-4DA9-BD34-85C8548D8DD9 2 0 false true 0 1341400-step-stretch-class false 3600 1 2052

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.

2700 true 2.5 true 0 true 3 131072 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 1112

Reach out long, extending your arms and legs. Take a deep breath in and stretch out as far as you can. Cross one ankle over the other and take the wrist on the same side in your other hand. Pull to the opposite side, stretching out the entire side of your torso. Pause, then change sides and repeat.

900 true 2.5 0 0 32768 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-07-01T15:09:54Z 2026-07-01T15:09:54Z Box / StepLower Body12017-10-04T12:28:34Z17267587sm8gvssxa62tEricaPridehttps://s3assets.skimble.com/photos/34284516/image_thumb.jpghttps://s3assets.skimble.com/photos/34284516/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse57 1341369 17806559 3 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg false 54e5f1ae-b085-433d-9a43-4667b71b4699 1 0 false true 0 1341369-military-day-114-mary-wod false 1227 2 786

Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.

60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 8 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

15 true 3 0 true 5 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 9 34

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.

25 true 2.5 true 1 true 10 32768 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 68

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 9 621

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

38 true 2.5 true 1 true 15 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

Chill out and breathe!

15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-07-01T07:57:56Z 2026-07-01T07:57:55Z Pull Up BarBack12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3612 1341354 2481491 2 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg false d6815421-78ac-4c99-ab15-380d0ad482de 1143586 3 0 false true 0 1341354-50-push-ups false 250 5 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

30 true 3 0 10 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68

Chill out and breathe!

20 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-06-30T15:21:01Z 2026-06-30T15:21:01Z No EquipmentUpper Body2082012-02-18T17:56:44Z12481491p3ztc5lmefu7AmitRanadeyhttps://s3assets.skimble.com/photos/30662894/image_thumb.jpghttps://s3assets.skimble.com/photos/30662894/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse1619 1341352 16961669 3 https://s3.amazonaws.com/prod.skimble/assets/3288462/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3288462/image_full.jpg false e4e7411a-8965-4add-ac21-375cf66e7545 1 0 false true 0 1341352-man-strength false 1248 3 621

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 1 true 5 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 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

60 true 3 0 true 20 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 1082

Stand a couple feet in front of a chair. Prop one foot on the chair and lift your arms up. Perform a split squat by lowering to 90 degrees. Keep your standing foot rooted as you raise back up. Switch legs halfway through.

40 true 4 true 1 true 10 2 262144 2150331 https://s3.amazonaws.com/prod.skimble/assets/2150331/skimble-workout-trainer-exercise-bulgarian-split-squats-1_full.jpg 2150338 https://s3.amazonaws.com/prod.skimble/assets/2150338/skimble-workout-trainer-exercise-bulgarian-split-squats-2_full.jpg 2150347 https://s3.amazonaws.com/prod.skimble/assets/2150347/skimble-workout-trainer-exercise-bulgarian-split-squats-3_full.jpg 2150355 https://s3.amazonaws.com/prod.skimble/assets/2150355/skimble-workout-trainer-exercise-bulgarian-split-squats-4_full.jpg 2150362 https://s3.amazonaws.com/prod.skimble/assets/2150362/skimble-workout-trainer-exercise-bulgarian-split-squats-5_full.jpg 2150369 https://s3.amazonaws.com/prod.skimble/assets/2150369/skimble-workout-trainer-exercise-bulgarian-split-squats-6_full.jpg 2150376 https://s3.amazonaws.com/prod.skimble/assets/2150376/skimble-workout-trainer-exercise-bulgarian-split-squats-7_full.jpg 2150383 https://s3.amazonaws.com/prod.skimble/assets/2150383/skimble-workout-trainer-exercise-bulgarian-split-squats-8_full.jpg 1427 705e8da32713bf030795d5ea74eb3cef20348b34 1082

Stand a couple feet in front of a chair. Prop one foot on the chair and lift your arms up. Perform a split squat by lowering to 90 degrees. Keep your standing foot rooted as you raise back up. Switch legs halfway through.

40 true 4 true 1 true 10 2 262144 2150331 https://s3.amazonaws.com/prod.skimble/assets/2150331/skimble-workout-trainer-exercise-bulgarian-split-squats-1_full.jpg 2150338 https://s3.amazonaws.com/prod.skimble/assets/2150338/skimble-workout-trainer-exercise-bulgarian-split-squats-2_full.jpg 2150347 https://s3.amazonaws.com/prod.skimble/assets/2150347/skimble-workout-trainer-exercise-bulgarian-split-squats-3_full.jpg 2150355 https://s3.amazonaws.com/prod.skimble/assets/2150355/skimble-workout-trainer-exercise-bulgarian-split-squats-4_full.jpg 2150362 https://s3.amazonaws.com/prod.skimble/assets/2150362/skimble-workout-trainer-exercise-bulgarian-split-squats-5_full.jpg 2150369 https://s3.amazonaws.com/prod.skimble/assets/2150369/skimble-workout-trainer-exercise-bulgarian-split-squats-6_full.jpg 2150376 https://s3.amazonaws.com/prod.skimble/assets/2150376/skimble-workout-trainer-exercise-bulgarian-split-squats-7_full.jpg 2150383 https://s3.amazonaws.com/prod.skimble/assets/2150383/skimble-workout-trainer-exercise-bulgarian-split-squats-8_full.jpg 1427 705e8da32713bf030795d5ea74eb3cef20348b34 922

Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.

50 true 2.5 0 true 20 32768 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 166 e3189ecbf87bc05238398ab3771436da248bff1f 76337

63 true 2.5 0 true 25 32768 794

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

60 true 60 0 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

Chill out and breathe!

90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2026-06-30T13:41:52Z 2026-06-30T13:41:52Z Pull Up Bar, ChairBack, Legs2017-05-31T01:13:38Z16961669zvm3gf817xfqTacticalPolymathhttps://s3assets.skimble.com/photos/34603730/image_thumb.jpghttps://s3assets.skimble.com/photos/34603730/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2547 1341351 16961669 3 Explore. Move. Learn. This is not conditioning. This is not punishment. This is athletic development. https://s3.amazonaws.com/prod.skimble/assets/3288389/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3288389/image_full.jpg false 014bc66b-1d79-48b5-a69c-72c57f99d77b 1340844 3 0 false true 0 1341351-i-am false 1398 3 1015

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 0 true 15 32768 2151257 https://s3.amazonaws.com/prod.skimble/assets/2151257/skimble-workout-trainer-exercise-pogo-hops-1_full.jpg 2151261 https://s3.amazonaws.com/prod.skimble/assets/2151261/skimble-workout-trainer-exercise-pogo-hops-2_full.jpg 2151266 https://s3.amazonaws.com/prod.skimble/assets/2151266/skimble-workout-trainer-exercise-pogo-hops-3_full.jpg 2151274 https://s3.amazonaws.com/prod.skimble/assets/2151274/skimble-workout-trainer-exercise-pogo-hops-4_full.jpg 547 http://www.youtube.com/watch?v=_pDSkxhbLVE 11 045876b1689d3fecffcf3c6e95024d02f6c36787 68

Chill out and breathe!

45 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 114485

Jump as far forward as you can

8 true 2.5 true true 1 true 3 32768 68

Chill out and breathe!

60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 990

Jump up high, raising your arms up with a big smile!

jump as high as you can 8 true 2.5 0 true 3 32768 1900 https://s3.amazonaws.com/prod.skimble/assets/1900/skimble-hop-jump-1_full.jpg 1903 https://s3.amazonaws.com/prod.skimble/assets/1903/skimble-hop-jump-2_full.jpg 1906 https://s3.amazonaws.com/prod.skimble/assets/1906/skimble-hop-jump-3_full.jpg 68

Chill out and breathe!

75 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 8 798

Start in a plank position. Drive one of your knees up towards your chest or elbows while alternating lead legs. Increase your speed to increase your heart rate.

20 true 2.5 0 true 32768 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive one of your knees up towards your chest or elbow while alternating between lead legs. 2696693 https://s3.amazonaws.com/prod.skimble/assets/2696693/skimble-workout-trainer-exercise-plank-knee-draw-start-position.jpeg_full.jpg Keep your navel drawn in and your shoulders away from your ears. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 15 32e1453e8ed18709adc2935f663ad2bf53a9a88c 68

Chill out and breathe!

10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 44

Simply lie flat on your back, with your feet and hands spread apart. Turn your palms up and place your thighs, knees and toes slightly outward. Relax and breathe deeply.

480 0 0 1 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 354 ed038af6b3e742bffc472b22eee365088e1a3505 2026-06-30T13:21:32Z 2026-06-30T13:21:32Z Exercise Mat2017-05-31T01:13:38Z16961669zvm3gf817xfqTacticalPolymathhttps://s3assets.skimble.com/photos/34603730/image_thumb.jpghttps://s3assets.skimble.com/photos/34603730/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2547 1341350 16961669 2 false 7e7ac607-bee4-4901-9909-f025c5e2d3c7 1 0 false true 0 1341350-form-shooting false 313 1 114483

Close range shots

125 true 2.5 true true 1 true 50 32768 114483

Close range shots

125 true 2.5 true true 1 true 50 32768 114484

63 true 2.5 true true 1 true 25 32768 2026-06-30T12:58:42Z 2026-06-30T12:58:42Z No Equipment2017-05-31T01:13:38Z16961669zvm3gf817xfqTacticalPolymathhttps://s3assets.skimble.com/photos/34603730/image_thumb.jpghttps://s3assets.skimble.com/photos/34603730/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2547