Skimble
Download on the App Store
Free Beginner Workout

Smooth Move!

Beginner   23 minutes

Target Areas: Lower Body

Equipment: Exercise Mat, Dumbbells

Smooth Move!
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts
Description

Each of these sets is constructed to blend seamlessly from one exercise to the other. See how smooth you are and don't give yourself any rest when transitioning. This workout includes light dumbbell exercises, but if you don't have them, use two cans of soup!

Exercises

Set 1: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Right Half Side Plank
Right Half Side Plank
30 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 seconds
Left Half Side Plank
Left Half Side Plank
30 seconds
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconds
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.
Corpse
20 seconds
Upward Plank
Upward Plank
30 seconds
Walking Squats
Walking Squats
30 seconds

Set 2: 1 round
Lunges with Knee Lifts
Lunges with Knee Lifts
45 seconds
Walking Squats
Walking Squats
30 seconds

Set 3: 2 rounds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Weights: Light
Dumbbell Squats
1 minute
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.
Weights: Light
Dumbbell Bent Over Rows
1 minute
Dumbbell Side Lunges with Hammer Curls
Weights: Light
Dumbbell Side Lunges with Hammer Curls
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
45 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
40 seconds

Set 5: 2 rounds
Scissor Kicks
Scissor Kicks
1 minute
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minute
Lotus Crunches
Lotus Crunches
1 minute
Camel
Camel
1 minute

Workout Discussion

13 May
It was cool! Thank you!
28 Mar
Oh my... I'm out of shape this 1st workout almost killed me. Definitely broke a sweat.
26 Feb
I broke a nice sweat and had some bretty sore thighs for 24 hours plus. Good workout for beginners for sure!!!!
03 Feb
About 200
25 Aug
Broke a nice sweat!

Appears In

butt & legs
Butt & Legs

Related Workouts

Arms & Quads
Arms & Quads
26 mins 20 secs, Moderate
Exercises for Starters
Exercises for Starters
16 minutes, Beginner
Action Packed
Action Packed
15 minutes, Moderate
Cardio Slim & Trim #5
Cardio Slim & Trim #5
17 minutes, Moderate
Planks, Lunges & Jumps
Planks, Lunges & Jumps
18 mins 20 secs, Moderate
Finely Tuned Legs
Finely Tuned Legs
40 minutes, Beginner
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
35 mins 38 secs, Moderate
30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
37 mins 57 secs, Moderate
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
48 mins 31 secs, Moderate
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
23 mins 1 sec, Intense
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
39 mins 23 secs, Moderate
Walking Cardio & Strength Workout // Low Impact & to the Beat!
Walking Cardio & Strength Workout // Low Impact & to the Beat!
33 mins 51 secs, Beginner
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

Ready for Running!

Ready for Running!

Moderate 11 min  
Lower Body   No Equipment
Cardio & Core Physical

Cardio & Core Physical

Moderate 15 min  
Lower Body   Exercise Mat
Sexy Legs for Girls & Boys

Sexy Legs for Girls & Boys

Beginner 30 min  
Lower Body   Wall
Don't Let Go!

Don't Let Go!

Moderate 20 min  
Full Body   Dumbbells, Box / Step, Exercise Mat
Love You to the Core

Love You to the Core

Beginner 4 m 30 s  
Lower Body   Exercise Mat
Booty Slam

Booty Slam

Intense 16 min  
Lower Body   Dumbbells, Chair

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free