1467 community created Community Created Community Created Community Created 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 Workouts recently added by people in Workout Trainer. true 1341369 17806559 Military Day 114 MARY WOD 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 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 8 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
15 true 3 0 true 5 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 9 34 Squats
Stand standing with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning. Return to standing by pressing your hips forward to activate your hamstrings. Repeat.
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 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 9 621 Pull-Ups
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 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.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.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3604 1341354 2481491 50 Push-ups 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 1 0 false true 0 1341354-50-push-ups false 250 5 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
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 Rest
Chill out and breathe!
20 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 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.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse1615 1341352 16961669 Man Strength 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 Pull-Ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.
13 true 2.5 true 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 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
60 true 3 0 true 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 Bulgarian Split Squats
Stand a couple feet in front of a chair. Prop one foot on the chair and lift your arms up. Perform a split squat by lowering to 90 degrees. Keep your standing foot rooted as you raise back up. Switch legs halfway through.
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 Bulgarian Split Squats
Stand a couple feet in front of a chair. Prop one foot on the chair and lift your arms up. Perform a split squat by lowering to 90 degrees. Keep your standing foot rooted as you raise back up. Switch legs halfway through.
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 Floor Bridge
Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.
50 true 2.5 0 true 20 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 Calf Raises
63 true 2.5 0 true 25 32768 794 Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
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 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 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.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2532 1341351 16961669 I Am... 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 Pogo Hops
Stand tall with your feet hip-width apart. Quickly bounce up and down on the balls of your feet. Don't let your heels touch the ground.
30 true 2 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 Rest
Chill out and breathe!
45 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 114485 Broad Jumps
Jump as far forward as you can
8 true 2.5 true true 1 true 3 32768 68 Rest
Chill out and breathe!
60 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 990 Jump for Joy
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 Rest
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 Mountain Climbers
Start in a plank position. Drive one of your knees up towards your chest or elbows while alternating lead legs. Increase your speed to increase your heart rate.
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 Rest
Chill out and breathe!
10 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 44 Corpse
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.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2532 1341350 16961669 Form Shooting 2 false 7e7ac607-bee4-4901-9909-f025c5e2d3c7 1 0 false true 0 1341350-form-shooting false 313 1 114483 Form Shooting
Close range shots
125 true 2.5 true true 1 true 50 32768 114483 Form Shooting
Close range shots
125 true 2.5 true true 1 true 50 32768 114484 Free Throws
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.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2532 1341344 17806559 Military Day 115 3 https://s3.amazonaws.com/prod.skimble/assets/1814685/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-01_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1814685/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-01_full.jpg false 0276132b-0b81-4b7a-bcf5-c42cbcdee0d8 0 0 false true 0 1341344-military-day-115 false 755 1 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
15 true 3 0 true 5 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 2437 Bicep Curls
Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.
38 true 2.5 true 1 true 15 2 8 66726 https://s3.amazonaws.com/prod.skimble/assets/66726/skimble-workout-trainer-exercise-bicep-curls_279a0244-1_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 66728 https://s3.amazonaws.com/prod.skimble/assets/66728/skimble-workout-trainer-exercise-bicep-curls_279a0247-3_full.jpg 66727 https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg 1056 1edad363ce0cc61ef52da33d116a6e8a5e100b04 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 1012 Ice Skaters
Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.
20 true 1 0 true 20 32768 1785729 https://s3.amazonaws.com/prod.skimble/assets/1785729/skimble-workout-trainer-exercise-ice-skaters-1_full.jpg 1785732 https://s3.amazonaws.com/prod.skimble/assets/1785732/skimble-workout-trainer-exercise-ice-skaters-2_full.jpg 1785737 https://s3.amazonaws.com/prod.skimble/assets/1785737/skimble-workout-trainer-exercise-ice-skaters-3_full.jpg 1785742 https://s3.amazonaws.com/prod.skimble/assets/1785742/skimble-workout-trainer-exercise-ice-skaters-4_full.jpg 494 http://www.youtube.com/watch?v=3ydNIDwzIeg 613 3d9720534710f18b7e6d28c69380485a41cf675f 68 Rest
Chill out and breathe!
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 2339 Bent Over Tricep Kickbacks
With dumbbells in your hands hinge forward at your hips while keeping your back straight and biceps glued to the side of your ribs. Your elbows should be bent at 90 degree angles. Extend your elbows back fully. With control, lower the dumbbells back to 90 degrees, keeping your biceps tight to your ribs.
75 true 2.5 true 1 true 30 8 1814685 https://s3.amazonaws.com/prod.skimble/assets/1814685/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-01_full.jpg 1814693 https://s3.amazonaws.com/prod.skimble/assets/1814693/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-02_full.jpg 1814701 https://s3.amazonaws.com/prod.skimble/assets/1814701/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-03_full.jpg 1814709 https://s3.amazonaws.com/prod.skimble/assets/1814709/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-04_full.jpg 1814717 https://s3.amazonaws.com/prod.skimble/assets/1814717/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-05_full.jpg 1814725 https://s3.amazonaws.com/prod.skimble/assets/1814725/skimble-workout-darlene-exercise-bent-over-tricep-kick-backs-06_full.jpg 1357 ddef3d5b7384ff22f74b87fc1149a3717eeb66a6 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.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.caftruetruefalsefemaletrue2026-06-30T07:59:08Z 2026-06-30T07:59:00Z DumbbellsFull Body12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3604 1341319 16961669 Correctional Officer (Man) 3 Density, conditioning, structured https://s3.amazonaws.com/prod.skimble/assets/3285448/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3285448/image_full.jpg false 44172d1c-7da0-4011-8ae2-e99e327d3835 1 0 false true 0 1341319-correctional-officer-man false 5925 1 2435 Walking
Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
180 0 true 0 true 1 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
50 true 2.5 0 true 20 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 292 Prisoner Squats
Start with your hands behind your head and your 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. Press your hips forward when you stand up to activate your hamstrings.
25 true 2.5 0 true 10 32768 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. 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. 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce 114547 Hip Hinges
Drop the hips back as if you are about to sit. Return to full standing using only glutes and hips. Very similar motion to good mornings
25 true 2.5 true true 1 true 10 32768 873 Big Forward Arm Circles
Stand with your feet hip-width apart and with your arms raised at your sides. Draw big forward circles with your arms.
20 true 2 0 true 10 32768 4831 https://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg Stand with your feet hip-width apart and with your arms raised at your sides. 4825 https://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg Draw big forward circles with your arms. 4826 https://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg This is a good mobility movement for loosening up your shoulder joints. 4829 https://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg Repeat and flow through the movement. 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b 874 Big Reverse Arm Circles
Stand with your feet hip-width apart and your arms raised to your sides. Rotate your arms backward and draw large circles.
20 true 2 0 true 10 32768 2702274 https://s3.amazonaws.com/prod.skimble/assets/2702274/skimble-workout-trainer-exercse-large-arm-circles-1_copy.jpeg_full.jpg Stand with feet hip-width apart and arms raised to your sides. 2702264 https://s3.amazonaws.com/prod.skimble/assets/2702264/skimble-workout-trainer-exercse-large-arm-circles-2_copy.jpeg_full.jpg Rotate your arms backward and draw large circles. 2702269 https://s3.amazonaws.com/prod.skimble/assets/2702269/skimble-workout-trainer-exercse-large-arm-circles-3_copy.jpeg_full.jpg This is a good mobility movement for loosening up your shoulder joints. 2702268 https://s3.amazonaws.com/prod.skimble/assets/2702268/skimble-workout-trainer-exercse-large-arm-circles-4_copy.jpeg_full.jpg Draw your belly button into your core and keep your eyes focused forward, as you continue to repeat this movement for several reps. 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 922 Floor Bridge
Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.
25 true 2.5 0 true 10 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 794 Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
30 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 4 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
75 true 3 0 true 25 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 34 Squats
Stand standing with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning. Return to standing by pressing your hips forward to activate your hamstrings. Repeat.
75 true 2.5 true 1 true 30 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 2452 Inverted Rows
Set up at a squat rack or smith machine with a bar placed at a low rung, so you can sit comfortably underneath. Extend your legs with your feet together. Grip the bar as if you are going to do a bench press but instead pull your body towards the bar. Release slowly and continue this pulling and lowering motion.
25 true 2.5 true 1 true 10 64 1082 Bulgarian Split Squats
Stand a couple feet in front of a chair. Prop one foot on the chair and lift your arms up. Perform a split squat by lowering to 90 degrees. Keep your standing foot rooted as you raise back up. Switch legs halfway through.
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Stand a couple feet in front of a chair. Prop one foot on the chair and lift your arms up. Perform a split squat by lowering to 90 degrees. Keep your standing foot rooted as you raise back up. Switch legs halfway through.
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Start in a push-up position. Lift up one hand to touch your opposite shoulder and return to the start position. Alternate arms.
60 true 3 0 true 20 32768 4097 https://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4096 https://s3.amazonaws.com/prod.skimble/assets/4096/skimble-workout-trainer-exercise-plank-with-shoulder-taps-2_full.jpg 4097 https://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4093 https://s3.amazonaws.com/prod.skimble/assets/4093/skimble-workout-trainer-exercise-plank-with-shoulder-taps-3_full.jpg 458 https://www.youtube.com/watch?v=CVfa8oOQrz0 74 b9ae0d5c00d6e38d0b72db7c026b03a69a361c70 76337 Calf Raises
63 true 2.5 0 true 25 32768 68 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 1744 Farmer's Walk
Start standing with your dumbbells in your hands and feet hip-width apart. Keep your abs engaged and sholders set back as you walk forward in a controlled manner.
45 true 2.5 true true 1 true 2 8 29635 https://s3.amazonaws.com/prod.skimble/assets/29635/skimble-workout-trainer-exercise-traveling-suitcase-walks-1_full.jpg 29640 https://s3.amazonaws.com/prod.skimble/assets/29640/skimble-workout-trainer-exercise-traveling-suitcase-walks-2_full.jpg 29621 https://s3.amazonaws.com/prod.skimble/assets/29621/skimble-workout-trainer-exercise-traveling-suitcase-walks-3_full.jpg 29622 https://s3.amazonaws.com/prod.skimble/assets/29622/skimble-workout-trainer-exercise-traveling-suitcase-walks-4_full.jpg 29625 https://s3.amazonaws.com/prod.skimble/assets/29625/skimble-workout-trainer-exercise-traveling-suitcase-walks-5_full.jpg 29648 https://s3.amazonaws.com/prod.skimble/assets/29648/skimble-workout-trainer-exercise-traveling-suitcase-walks-6_full.jpg 29630 https://s3.amazonaws.com/prod.skimble/assets/29630/skimble-workout-trainer-exercise-traveling-suitcase-walks-7_full.jpg 444 66c9f96c559528ffbbdc34d6bfe620ef3eb526c8 818 Kettlebell Swings
Begin with the bell on the ground. Push your hips down and back. Grab the handle of the bell. Hike the bell back between your legs. As the bell begins to move forward, stand up strong to send the bell forward. Squeeze your glutes and abs. Hold until the bell floats back down. Push the bell back between your legs. Repeat.
38 true 2.5 true 1 true 15 16 514380 https://s3.amazonaws.com/prod.skimble/assets/514380/skimble-workout-trainer-exercise-kettlebell-swings_img_0026-1_full.jpg 514379 https://s3.amazonaws.com/prod.skimble/assets/514379/skimble-workout-trainer-exercise-kettlebell-swings_img_0028-2_full.jpg 523 http://www.youtube.com/watch?v=1X9Ol26PgQ4 305 82fcffe130aa3fc184a7e10459c276efacb40c15 114548 Defensive Slides
Chest up, drop hips, slide from side to side
60 true 2.5 true true 1 true 32768 255 Burpees
Stand tall. Drop to a squat with your hands on the ground outside of your feet. Then jump your feet back, putting yourself into a plank. Jump your feet forward to a squat and leap up or stand up. Repeat. Add a push-up if you want!
40 true 4 0 true 10 32768 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 75 c781654e952edc5494cc865024fc8567d234987c 68 Rest
Chill out and breathe!
120 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 18 Sprint
Run as fast as you can! Try to keep your shoulders relaxed and pump your arms to help with momentum. Also, think about driving your heels to your sit bones as you extend the leg forward to step.
10 0 true 0 true 4 32768 28119 https://s3.amazonaws.com/prod.skimble/assets/28119/skimble-workout-trainer-exercise-sprinting-1_full.jpg 28641 https://s3.amazonaws.com/prod.skimble/assets/28641/skimble-workout-trainer-exercise-sprinting-1_full.jpg 28577 https://s3.amazonaws.com/prod.skimble/assets/28577/skimble-workout-trainer-exercise-sprinting-2_full.jpg 28523 https://s3.amazonaws.com/prod.skimble/assets/28523/skimble-workout-trainer-exercise-sprinting-3_full.jpg 28476 https://s3.amazonaws.com/prod.skimble/assets/28476/skimble-workout-trainer-exercise-sprinting-4_full.jpg 28441 https://s3.amazonaws.com/prod.skimble/assets/28441/skimble-workout-trainer-exercise-sprinting-5_full.jpg 28410 https://s3.amazonaws.com/prod.skimble/assets/28410/skimble-workout-trainer-exercise-sprinting-6_full.jpg 28359 https://s3.amazonaws.com/prod.skimble/assets/28359/skimble-workout-trainer-exercise-sprinting-7_full.jpg 28306 https://s3.amazonaws.com/prod.skimble/assets/28306/skimble-workout-trainer-exercise-sprinting-8_full.jpg 234 http://www.youtube.com/watch?v=nv70peJevvc 517 2955763f9f024e07e1eddfe59842f1fe93d06b48 1102 Clapping Push-Ups
Start in a high plank position and perform a push-up. Then quickly push back up and clap your hands before placing your hands back down to catch yourself.
30 true 3 0 true 10 32768 31842 https://s3.amazonaws.com/prod.skimble/assets/31842/skimble-workout-trainer-exercise-clapping-push-ups-2_full.jpg 31845 https://s3.amazonaws.com/prod.skimble/assets/31845/skimble-workout-trainer-exercise-clapping-push-ups-3_full.jpg 31849 https://s3.amazonaws.com/prod.skimble/assets/31849/skimble-workout-trainer-exercise-clapping-push-ups-4_full.jpg 31854 https://s3.amazonaws.com/prod.skimble/assets/31854/skimble-workout-trainer-exercise-clapping-push-ups-5_full.jpg 31862 https://s3.amazonaws.com/prod.skimble/assets/31862/skimble-workout-trainer-exercise-clapping-push-ups-6_full.jpg 510 c7e1acb54c538209f5ba7a8efd45b42651eb95bf 68 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 114379 Ball Handling (Elite) 🏀
300 true 2.5 true true 1 true 32768 114483 Form Shooting
Close range shots
125 true 2.5 true true 1 true 50 32768 114483 Form Shooting
Close range shots
125 true 2.5 true true 1 true 50 32768 114484 Free Throws
63 true 2.5 true true 1 true 25 32768 114549 Freestyle Basketball
Rhythm and motion. Improvise
300 true 2.5 true true 1 true 32768 1 2412 Cool-Down Walk
Stand tall as you stride. Inhale and exhale through your nose as you walk. Slow your breathing down as you slow your pace.
300 0 true 0 true 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1501 0e23c926860a2fd1b8601b28227f205a8b2575a1 44 Corpse
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.
300 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 2026-06-30T03:48:10Z 2026-06-29T17:10:52Z Strength Machine, Chair, Dumbbells, Kettlebells, Exercise Mat2017-05-31T01:13:38Z16961669zvm3gf817xfqTacticalPolymathhttps://s3assets.skimble.com/photos/34603730/image_thumb.jpghttps://s3assets.skimble.com/photos/34603730/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2532 1341309 17806559 Military Day 113 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 4ca1960a-a574-4eac-849f-8c0b8d8c838b 1 0 false true 0 1341309-military-day-113 false 1260 4 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
30 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4 34 Squats
Stand standing with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning. Return to standing by pressing your hips forward to activate your hamstrings. Repeat.
30 true 2.5 true 1 true 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 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4 2242 Lunges
Stand with your feet together and hands at your waist. Take a big step forward and bend your legs to form 90 degree angles. Return to standing by pressing back up with your lead foot. Keep your body upright while alternating legs.
30 true 5 true 1 true 32768 1586831 https://s3.amazonaws.com/prod.skimble/assets/1586831/skimble-workout-trainer-exercise-lunges-09_full.jpg 1586823 https://s3.amazonaws.com/prod.skimble/assets/1586823/skimble-workout-trainer-exercise-lunges-08_full.jpg 1586811 https://s3.amazonaws.com/prod.skimble/assets/1586811/skimble-workout-trainer-exercise-lunges-07_full.jpg 1586807 https://s3.amazonaws.com/prod.skimble/assets/1586807/skimble-workout-trainer-exercise-lunges-06_full.jpg 1586798 https://s3.amazonaws.com/prod.skimble/assets/1586798/skimble-workout-trainer-exercise-lunges-05_full.jpg 1586788 https://s3.amazonaws.com/prod.skimble/assets/1586788/skimble-workout-trainer-exercise-lunges-04_full.jpg 1586782 https://s3.amazonaws.com/prod.skimble/assets/1586782/skimble-workout-trainer-exercise-lunges-03_full.jpg 1586774 https://s3.amazonaws.com/prod.skimble/assets/1586774/skimble-workout-trainer-exercise-lunges-02_full.jpg 1586769 https://s3.amazonaws.com/prod.skimble/assets/1586769/skimble-workout-trainer-exercise-lunges-01_full.jpg 1273 6305278e6e60d8e5194b626e89d80cc4c9a589e8 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4 310 High Knees
Start standing with your feet hip-width apart and your elbows bent. Lift up one knee so that your leg is parallel to the floor. For more intensity, jog lightly or do lunges in between high knees.
30 true 2.5 0 true 32768 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. 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. 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. 126 3f6aa945563922d983c795ed90c520a9f470d72d 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4 900 Cross Knees to Elbows
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.
30 true 1.5 0 true 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 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4 1688 Double Knees
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.
30 0 0 true 32768 19015 https://s3.amazonaws.com/prod.skimble/assets/19015/skimble-workout-trainer-exercise-double-knees-10_full.jpg 19016 https://s3.amazonaws.com/prod.skimble/assets/19016/skimble-workout-trainer-exercise-double-knees-9_full.jpg 19021 https://s3.amazonaws.com/prod.skimble/assets/19021/skimble-workout-trainer-exercise-double-knees-8_full.jpg 19028 https://s3.amazonaws.com/prod.skimble/assets/19028/skimble-workout-trainer-exercise-double-knees-7_full.jpg 19031 https://s3.amazonaws.com/prod.skimble/assets/19031/skimble-workout-trainer-exercise-double-knees-6_full.jpg 19032 https://s3.amazonaws.com/prod.skimble/assets/19032/skimble-workout-trainer-exercise-double-knees-5_full.jpg 19040 https://s3.amazonaws.com/prod.skimble/assets/19040/skimble-workout-trainer-exercise-double-knees-4_full.jpg 19051 https://s3.amazonaws.com/prod.skimble/assets/19051/skimble-workout-trainer-exercise-double-knees-3_full.jpg 19053 https://s3.amazonaws.com/prod.skimble/assets/19053/skimble-workout-trainer-exercise-double-knees-2_full.jpg 19058 https://s3.amazonaws.com/prod.skimble/assets/19058/skimble-workout-trainer-exercise-double-knees-1_full.jpg 454 7713bb97d9e012f775814be29b3c427b9f6476aa 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4 1021 Butt Kickers
Stand tall on the balls of your feet, hip-width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!
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 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-06-29T07:34:18Z 2026-06-29T07:34:16Z No EquipmentLower Body12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3604 1341303 4669319 FULL BODY DAY 3 https://s3.amazonaws.com/prod.skimble/assets/3284094/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3284094/image_full.jpg false 168F2515-B137-421B-AD57-31674218295D 1 0 false true 0 1341303-full-body-day false 929 3 2342 Incline Dumbbell Bench Press
Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.
30 true 3 true 1 true 10 2 0 8 524288 68246 https://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 https://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 559 Leg Press
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.
18 true 2.5 true 1 true 7 2 0 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 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 103504 Lat Pulldowns
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 2 0 2147483648 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 83637 Shoulder Press Machine
25 true 2.5 true 1 true 10 0 64 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2026-06-29T01:20:30Z 2026-06-29T00:07:46Z Dumbbells, Bench, Strength Machine, Cable Pulley MachineChest, Back2012-07-16T17:17:57Z4669319blz8opgdg02fMartelBerryhttps://s3assets.skimble.com/photos/34522307/image_thumb.jpghttps://s3assets.skimble.com/photos/34522307/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse909 1341302 4669319 Stair Master 3 https://s3.amazonaws.com/prod.skimble/assets/3283395/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3283395/image_full.jpg false 39999157-6F41-4444-BF75-C4B051031663 2 0 false true 0 1341302-stair-master false 1740 1 2283 Stair Climbs
Time to take the stairs! Start up those stairs at a smooth and steady pace. You can gradually pick up the pace or maintain a steady speed. Either way, keep going! Move your arms along with your stepping stride or hold onto the rail for balance.
3 300 true 2.5 true true 2 true 0 536870912 37993 https://s3.amazonaws.com/prod.skimble/assets/37993/skimble-workout-trainer-exercise-machine-moderate-stairs-4_full.jpg 2283 Stair Climbs
Time to take the stairs! Start up those stairs at a smooth and steady pace. You can gradually pick up the pace or maintain a steady speed. Either way, keep going! Move your arms along with your stepping stride or hold onto the rail for balance.
5 300 true 2.5 true true 2 true 0 536870912 37993 https://s3.amazonaws.com/prod.skimble/assets/37993/skimble-workout-trainer-exercise-machine-moderate-stairs-4_full.jpg 2283 Stair Climbs
Time to take the stairs! Start up those stairs at a smooth and steady pace. You can gradually pick up the pace or maintain a steady speed. Either way, keep going! Move your arms along with your stepping stride or hold onto the rail for balance.
7 120 true 2.5 true true 2 true 0 536870912 37993 https://s3.amazonaws.com/prod.skimble/assets/37993/skimble-workout-trainer-exercise-machine-moderate-stairs-4_full.jpg 2283 Stair Climbs
Time to take the stairs! Start up those stairs at a smooth and steady pace. You can gradually pick up the pace or maintain a steady speed. Either way, keep going! Move your arms along with your stepping stride or hold onto the rail for balance.
5 300 true 2.5 true true 2 true 0 536870912 37993 https://s3.amazonaws.com/prod.skimble/assets/37993/skimble-workout-trainer-exercise-machine-moderate-stairs-4_full.jpg 2283 Stair Climbs
Time to take the stairs! Start up those stairs at a smooth and steady pace. You can gradually pick up the pace or maintain a steady speed. Either way, keep going! Move your arms along with your stepping stride or hold onto the rail for balance.
7 120 true 2.5 true true 2 true 0 536870912 37993 https://s3.amazonaws.com/prod.skimble/assets/37993/skimble-workout-trainer-exercise-machine-moderate-stairs-4_full.jpg 2283 Stair Climbs
Time to take the stairs! Start up those stairs at a smooth and steady pace. You can gradually pick up the pace or maintain a steady speed. Either way, keep going! Move your arms along with your stepping stride or hold onto the rail for balance.
5 300 true 2.5 true true 2 true 0 536870912 37993 https://s3.amazonaws.com/prod.skimble/assets/37993/skimble-workout-trainer-exercise-machine-moderate-stairs-4_full.jpg 2283 Stair Climbs
Time to take the stairs! Start up those stairs at a smooth and steady pace. You can gradually pick up the pace or maintain a steady speed. Either way, keep going! Move your arms along with your stepping stride or hold onto the rail for balance.
3 300 true 2.5 true true 2 true 0 536870912 37993 https://s3.amazonaws.com/prod.skimble/assets/37993/skimble-workout-trainer-exercise-machine-moderate-stairs-4_full.jpg 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-06-28T23:26:40Z 2026-06-28T23:26:40Z Stair MachineLower Body2012-07-16T17:17:57Z4669319blz8opgdg02fMartelBerryhttps://s3assets.skimble.com/photos/34522307/image_thumb.jpghttps://s3assets.skimble.com/photos/34522307/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse909 1341297 15139715 Bars And Buns 2 https://s3.amazonaws.com/prod.skimble/assets/519653/skimble-workout-trainer-exercise-deadlifts_279a0346-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/519653/skimble-workout-trainer-exercise-deadlifts_279a0346-3_full.jpg false 76ECFF47-D122-429B-8AE1-C16BDAA6AF0B 1 0 false true 0 1341297-bars-and-buns false 3000 1 310 High Knees
Start standing with your feet hip-width apart and your elbows bent. Lift up one knee so that your leg is parallel to the floor. For more intensity, jog lightly or do lunges in between high knees.
60 true 2.5 0 true 0 32768 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. 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. 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. 126 3f6aa945563922d983c795ed90c520a9f470d72d 985 Alternating Side Reaches
Stand tall with your feet wider than shoulder width apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.
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 1021 Butt Kickers
Stand tall on the balls of your feet, hip-width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!
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Start standing 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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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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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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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 feet wider than shoulder-width and arms stretched out to your side at shoulder-height. Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. Lift back up to the start position and repeat, alternating sides.
60 true 2.5 0 true 0 32768 12845 https://s3.amazonaws.com/prod.skimble/assets/12845/skimble-workout-trainer-exercise-rotating-toe-touches-3_full.jpg Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. 12842 https://s3.amazonaws.com/prod.skimble/assets/12842/skimble-workout-trainer-exercise-rotating-toe-touches-2_full.jpg Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. 12838 https://s3.amazonaws.com/prod.skimble/assets/12838/skimble-workout-trainer-exercise-rotating-toe-touches-1_full.jpg Lift back up to the start position and repeat, alternating sides. 12849 https://s3.amazonaws.com/prod.skimble/assets/12849/skimble-workout-trainer-exercise-rotating-toe-touches-4_full.jpg Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs. 360 80216807199e9ab91b87f6cd12801d3df0905dd1 295 Jog
Take steady strides and move those arms.
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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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Stand with your feet hip-width apart, knees slightly bent and bar in an overhand grip. Bend at the waist, bend your elbows and pull bar to your rib cage. Keep your back straight as you row.
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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.
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Begin with the bar on the ground. Drive your hips down and back to reach the bar. Use an overhand or mixed grip. With a flat back, stand up. Drive your heels into the ground with your hips forward. Keep the bar close to you and your core tight. Finish tall. Reverse back to the ground.
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Stand while holding a barbell with a shoulder-width, overhand grip. Rest the bar on the front of your thighs. Inhale. Draw your shoulders down and stick your chest out. Exhale as bent your elbows and pull the bar towards your chin. Stop when the bar is level with your lower or middle chest. Hold for a moment then inhale as you lower the bar to the starting position. Repeat.
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60 true 2.5 true true 1 true 0 32 3282625 2 https://s3.amazonaws.com/prod.skimble/assets/3282625/image_full.jpg 1256 Barbell Lunges
Begin holding a barbell on your back. You can clean the bar from the floor or dismount it from a rack. Lunge forward, down to 90 degrees, while keeping your knees tracking over your feet.
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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.
60 true 3 true 1 true 0 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 1167 Barbell Bent-Over Rows
Stand with your feet hip-width apart, knees slightly bent and bar in an overhand grip. Bend at the waist, bend your elbows and pull bar to your rib cage. Keep your back straight as you row.
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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.
60 true 2.5 true 1 true 0 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 722 Barbell Deadlifts
Begin with the bar on the ground. Drive your hips down and back to reach the bar. Use an overhand or mixed grip. With a flat back, stand up. Drive your heels into the ground with your hips forward. Keep the bar close to you and your core tight. Finish tall. Reverse back to the ground.
60 true 2.5 true 1 true 0 32 519640 https://s3.amazonaws.com/prod.skimble/assets/519640/skimble-workout-trainer-exercise-deadlifts_279a0344-1_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 519653 https://s3.amazonaws.com/prod.skimble/assets/519653/skimble-workout-trainer-exercise-deadlifts_279a0346-3_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 158 http://www.youtube.com/watch?v=pjBI9qxibTc 1203 29a8dce900eed3380a2ae9d63bd1947c027a98e1 57 acd2d8d3f3c1df0db823cf2966ebbaa535c134a4 85763 Barbell Front Raises
Stand while holding a barbell with a shoulder-width, overhand grip. Rest the bar on the front of your thighs. Inhale. Draw your shoulders down and stick your chest out. Exhale as bent your elbows and pull the bar towards your chin. Stop when the bar is level with your lower or middle chest. Hold for a moment then inhale as you lower the bar to the starting position. Repeat.
60 true 2.5 true 1 true 0 32 311395 https://s3.amazonaws.com/prod.skimble/assets/311395/skimble-workout-trainer-exercise-bodybuilding-snatch_2_full.jpg 311387 https://s3.amazonaws.com/prod.skimble/assets/311387/skimble-workout-trainer-exercise-bodybuilding-snatch_3_full.jpg 114546 Barbell Good Morning
60 true 2.5 true true 1 true 0 32 3282625 2 https://s3.amazonaws.com/prod.skimble/assets/3282625/image_full.jpg 1256 Barbell Lunges
Begin holding a barbell on your back. You can clean the bar from the floor or dismount it from a rack. Lunge forward, down to 90 degrees, while keeping your knees tracking over your feet.
60 true 2.5 true 1 true 0 32 52905 https://s3.amazonaws.com/prod.skimble/assets/52905/skimble-workout-trainer-exercise-barbell-lunges-1_full.jpg 52906 https://s3.amazonaws.com/prod.skimble/assets/52906/skimble-workout-trainer-exercise-barbell-lunges-2_full.jpg 52904 https://s3.amazonaws.com/prod.skimble/assets/52904/skimble-workout-trainer-exercise-barbell-lunges-3_full.jpg 52905 https://s3.amazonaws.com/prod.skimble/assets/52905/skimble-workout-trainer-exercise-barbell-lunges-1_full.jpg 52903 https://s3.amazonaws.com/prod.skimble/assets/52903/skimble-workout-trainer-exercise-barbell-lunges-4_full.jpg 52902 https://s3.amazonaws.com/prod.skimble/assets/52902/skimble-workout-trainer-exercise-barbell-lunges-5_full.jpg 1 1163 Barbell Squats
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.
60 true 3 true 1 true 0 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 1167 Barbell Bent-Over Rows
Stand with your feet hip-width apart, knees slightly bent and bar in an overhand grip. Bend at the waist, bend your elbows and pull bar to your rib cage. Keep your back straight as you row.
60 true 2.5 true 1 true 0 32 1782329 https://s3.amazonaws.com/prod.skimble/assets/1782329/skimble-workout-trainer-exercise-barbell-bent-over-rows-1_full.jpg 1782332 https://s3.amazonaws.com/prod.skimble/assets/1782332/skimble-workout-trainer-exercise-barbell-bent-over-rows-2_full.jpg 1782340 https://s3.amazonaws.com/prod.skimble/assets/1782340/skimble-workout-trainer-exercise-barbell-bent-over-rows-3_full.jpg 1782348 https://s3.amazonaws.com/prod.skimble/assets/1782348/skimble-workout-trainer-exercise-barbell-bent-over-rows-4_full.jpg 1782356 https://s3.amazonaws.com/prod.skimble/assets/1782356/skimble-workout-trainer-exercise-barbell-bent-over-rows-5_full.jpg 1782362 https://s3.amazonaws.com/prod.skimble/assets/1782362/skimble-workout-trainer-exercise-barbell-bent-over-rows-6_full.jpg 1782370 https://s3.amazonaws.com/prod.skimble/assets/1782370/skimble-workout-trainer-exercise-barbell-bent-over-rows-7_full.jpg 1782377 https://s3.amazonaws.com/prod.skimble/assets/1782377/skimble-workout-trainer-exercise-barbell-bent-over-rows-8_full.jpg 1782329 https://s3.amazonaws.com/prod.skimble/assets/1782329/skimble-workout-trainer-exercise-barbell-bent-over-rows-1_full.jpg 1322 89f763205d999656beaba30b39acf0ea8f82f2b5 1168 Barbell Bicep Curls
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.
60 true 2.5 true 1 true 0 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 722 Barbell Deadlifts
Begin with the bar on the ground. Drive your hips down and back to reach the bar. Use an overhand or mixed grip. With a flat back, stand up. Drive your heels into the ground with your hips forward. Keep the bar close to you and your core tight. Finish tall. Reverse back to the ground.
60 true 2.5 true 1 true 0 32 519640 https://s3.amazonaws.com/prod.skimble/assets/519640/skimble-workout-trainer-exercise-deadlifts_279a0344-1_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 519653 https://s3.amazonaws.com/prod.skimble/assets/519653/skimble-workout-trainer-exercise-deadlifts_279a0346-3_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 158 http://www.youtube.com/watch?v=pjBI9qxibTc 1203 29a8dce900eed3380a2ae9d63bd1947c027a98e1 57 acd2d8d3f3c1df0db823cf2966ebbaa535c134a4 85763 Barbell Front Raises
Stand while holding a barbell with a shoulder-width, overhand grip. Rest the bar on the front of your thighs. Inhale. Draw your shoulders down and stick your chest out. Exhale as bent your elbows and pull the bar towards your chin. Stop when the bar is level with your lower or middle chest. Hold for a moment then inhale as you lower the bar to the starting position. Repeat.
60 true 2.5 true 1 true 0 32 311395 https://s3.amazonaws.com/prod.skimble/assets/311395/skimble-workout-trainer-exercise-bodybuilding-snatch_2_full.jpg 311387 https://s3.amazonaws.com/prod.skimble/assets/311387/skimble-workout-trainer-exercise-bodybuilding-snatch_3_full.jpg 114546 Barbell Good Morning
60 true 2.5 true true 1 true 0 32 3282625 2 https://s3.amazonaws.com/prod.skimble/assets/3282625/image_full.jpg 1256 Barbell Lunges
Begin holding a barbell on your back. You can clean the bar from the floor or dismount it from a rack. Lunge forward, down to 90 degrees, while keeping your knees tracking over your feet.
60 true 2.5 true 1 true 0 32 52905 https://s3.amazonaws.com/prod.skimble/assets/52905/skimble-workout-trainer-exercise-barbell-lunges-1_full.jpg 52906 https://s3.amazonaws.com/prod.skimble/assets/52906/skimble-workout-trainer-exercise-barbell-lunges-2_full.jpg 52904 https://s3.amazonaws.com/prod.skimble/assets/52904/skimble-workout-trainer-exercise-barbell-lunges-3_full.jpg 52905 https://s3.amazonaws.com/prod.skimble/assets/52905/skimble-workout-trainer-exercise-barbell-lunges-1_full.jpg 52903 https://s3.amazonaws.com/prod.skimble/assets/52903/skimble-workout-trainer-exercise-barbell-lunges-4_full.jpg 52902 https://s3.amazonaws.com/prod.skimble/assets/52902/skimble-workout-trainer-exercise-barbell-lunges-5_full.jpg 1 1877 Alternating Fire Hydrants
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.
60 true 2.5 0 true 0 32768 1807143 https://s3.amazonaws.com/prod.skimble/assets/1807143/skimble-workout-darlene-exercise-alternating-fire-hydrants-01_full.jpg 1807151 https://s3.amazonaws.com/prod.skimble/assets/1807151/skimble-workout-darlene-exercise-alternating-fire-hydrants-02_full.jpg 1807159 https://s3.amazonaws.com/prod.skimble/assets/1807159/skimble-workout-darlene-exercise-alternating-fire-hydrants-03_full.jpg 1807167 https://s3.amazonaws.com/prod.skimble/assets/1807167/skimble-workout-darlene-exercise-alternating-fire-hydrants-04_full.jpg 1807175 https://s3.amazonaws.com/prod.skimble/assets/1807175/skimble-workout-darlene-exercise-alternating-fire-hydrants-05_full.jpg 1361 56fc28baada3182dc36a990583a0bf49522309c6 1750 Donkey Whips
Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.
60 true 2.5 0 true 0 32768 19090 https://s3.amazonaws.com/prod.skimble/assets/19090/skimble-workout-trainer-exercise-donkey-whips-6_full.jpg 19098 https://s3.amazonaws.com/prod.skimble/assets/19098/skimble-workout-trainer-exercise-donkey-whips-5_full.jpg 19104 https://s3.amazonaws.com/prod.skimble/assets/19104/skimble-workout-trainer-exercise-donkey-whips-4_full.jpg 19111 https://s3.amazonaws.com/prod.skimble/assets/19111/skimble-workout-trainer-exercise-donkey-whips-3_full.jpg 19120 https://s3.amazonaws.com/prod.skimble/assets/19120/skimble-workout-trainer-exercise-donkey-whips-2_full.jpg 19127 https://s3.amazonaws.com/prod.skimble/assets/19127/skimble-workout-trainer-exercise-donkey-whips-1_full.jpg 409 https://www.youtube.com/watch?v=wAO7K4hbOs8 403 a7e377ce0eec029419cb3eb403c1e73e3eb27208 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
60 true 2.5 0 true 0 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 1244 Lying Right Leg Circles
Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!
60 true 2.5 0 0 32768 1707805 https://s3.amazonaws.com/prod.skimble/assets/1707805/skimble-workout-trainer-exercise-yoga-lying-right-leg-circles-1_full.jpg 1707810 https://s3.amazonaws.com/prod.skimble/assets/1707810/skimble-workout-trainer-exercise-yoga-lying-right-leg-circles-2_full.jpg 1707815 https://s3.amazonaws.com/prod.skimble/assets/1707815/skimble-workout-trainer-exercise-yoga-lying-right-leg-circles-3_full.jpg 228 b02ec0324f4a58ecb2e9bda7fcc736b8219d2485 1245 Lying Left Leg Circles
Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Lift open your left leg and draw large forward circles with it. Keep your glutes contracted!
60 true 2.5 0 0 32768 1707837 https://s3.amazonaws.com/prod.skimble/assets/1707837/skimble-workout-trainer-exercise-yoga-lying-left-leg-circles-1_full.jpg 1707839 https://s3.amazonaws.com/prod.skimble/assets/1707839/skimble-workout-trainer-exercise-yoga-lying-left-leg-circles-2_full.jpg 1707845 https://s3.amazonaws.com/prod.skimble/assets/1707845/skimble-workout-trainer-exercise-yoga-lying-left-leg-circles-3_full.jpg 1313 ac01cf3e704c8f3b91f6a3984ddc925357ad81bd 1 1877 Alternating Fire Hydrants
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.
60 true 2.5 0 true 0 32768 1807143 https://s3.amazonaws.com/prod.skimble/assets/1807143/skimble-workout-darlene-exercise-alternating-fire-hydrants-01_full.jpg 1807151 https://s3.amazonaws.com/prod.skimble/assets/1807151/skimble-workout-darlene-exercise-alternating-fire-hydrants-02_full.jpg 1807159 https://s3.amazonaws.com/prod.skimble/assets/1807159/skimble-workout-darlene-exercise-alternating-fire-hydrants-03_full.jpg 1807167 https://s3.amazonaws.com/prod.skimble/assets/1807167/skimble-workout-darlene-exercise-alternating-fire-hydrants-04_full.jpg 1807175 https://s3.amazonaws.com/prod.skimble/assets/1807175/skimble-workout-darlene-exercise-alternating-fire-hydrants-05_full.jpg 1361 56fc28baada3182dc36a990583a0bf49522309c6 1750 Donkey Whips
Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.
60 true 2.5 0 true 0 32768 19090 https://s3.amazonaws.com/prod.skimble/assets/19090/skimble-workout-trainer-exercise-donkey-whips-6_full.jpg 19098 https://s3.amazonaws.com/prod.skimble/assets/19098/skimble-workout-trainer-exercise-donkey-whips-5_full.jpg 19104 https://s3.amazonaws.com/prod.skimble/assets/19104/skimble-workout-trainer-exercise-donkey-whips-4_full.jpg 19111 https://s3.amazonaws.com/prod.skimble/assets/19111/skimble-workout-trainer-exercise-donkey-whips-3_full.jpg 19120 https://s3.amazonaws.com/prod.skimble/assets/19120/skimble-workout-trainer-exercise-donkey-whips-2_full.jpg 19127 https://s3.amazonaws.com/prod.skimble/assets/19127/skimble-workout-trainer-exercise-donkey-whips-1_full.jpg 409 https://www.youtube.com/watch?v=wAO7K4hbOs8 403 a7e377ce0eec029419cb3eb403c1e73e3eb27208 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
60 true 2.5 0 true 0 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 1244 Lying Right Leg Circles
Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!
60 true 2.5 0 0 32768 1707805 https://s3.amazonaws.com/prod.skimble/assets/1707805/skimble-workout-trainer-exercise-yoga-lying-right-leg-circles-1_full.jpg 1707810 https://s3.amazonaws.com/prod.skimble/assets/1707810/skimble-workout-trainer-exercise-yoga-lying-right-leg-circles-2_full.jpg 1707815 https://s3.amazonaws.com/prod.skimble/assets/1707815/skimble-workout-trainer-exercise-yoga-lying-right-leg-circles-3_full.jpg 228 b02ec0324f4a58ecb2e9bda7fcc736b8219d2485 1245 Lying Left Leg Circles
Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Lift open your left leg and draw large forward circles with it. Keep your glutes contracted!
60 true 2.5 0 0 32768 1707837 https://s3.amazonaws.com/prod.skimble/assets/1707837/skimble-workout-trainer-exercise-yoga-lying-left-leg-circles-1_full.jpg 1707839 https://s3.amazonaws.com/prod.skimble/assets/1707839/skimble-workout-trainer-exercise-yoga-lying-left-leg-circles-2_full.jpg 1707845 https://s3.amazonaws.com/prod.skimble/assets/1707845/skimble-workout-trainer-exercise-yoga-lying-left-leg-circles-3_full.jpg 1313 ac01cf3e704c8f3b91f6a3984ddc925357ad81bd 1 1877 Alternating Fire Hydrants
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.
60 true 2.5 0 true 0 32768 1807143 https://s3.amazonaws.com/prod.skimble/assets/1807143/skimble-workout-darlene-exercise-alternating-fire-hydrants-01_full.jpg 1807151 https://s3.amazonaws.com/prod.skimble/assets/1807151/skimble-workout-darlene-exercise-alternating-fire-hydrants-02_full.jpg 1807159 https://s3.amazonaws.com/prod.skimble/assets/1807159/skimble-workout-darlene-exercise-alternating-fire-hydrants-03_full.jpg 1807167 https://s3.amazonaws.com/prod.skimble/assets/1807167/skimble-workout-darlene-exercise-alternating-fire-hydrants-04_full.jpg 1807175 https://s3.amazonaws.com/prod.skimble/assets/1807175/skimble-workout-darlene-exercise-alternating-fire-hydrants-05_full.jpg 1361 56fc28baada3182dc36a990583a0bf49522309c6 1750 Donkey Whips
Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.
60 true 2.5 0 true 0 32768 19090 https://s3.amazonaws.com/prod.skimble/assets/19090/skimble-workout-trainer-exercise-donkey-whips-6_full.jpg 19098 https://s3.amazonaws.com/prod.skimble/assets/19098/skimble-workout-trainer-exercise-donkey-whips-5_full.jpg 19104 https://s3.amazonaws.com/prod.skimble/assets/19104/skimble-workout-trainer-exercise-donkey-whips-4_full.jpg 19111 https://s3.amazonaws.com/prod.skimble/assets/19111/skimble-workout-trainer-exercise-donkey-whips-3_full.jpg 19120 https://s3.amazonaws.com/prod.skimble/assets/19120/skimble-workout-trainer-exercise-donkey-whips-2_full.jpg 19127 https://s3.amazonaws.com/prod.skimble/assets/19127/skimble-workout-trainer-exercise-donkey-whips-1_full.jpg 409 https://www.youtube.com/watch?v=wAO7K4hbOs8 403 a7e377ce0eec029419cb3eb403c1e73e3eb27208 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
60 true 2.5 0 true 0 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 1244 Lying Right Leg Circles
Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!
60 true 2.5 0 0 32768 1707805 https://s3.amazonaws.com/prod.skimble/assets/1707805/skimble-workout-trainer-exercise-yoga-lying-right-leg-circles-1_full.jpg 1707810 https://s3.amazonaws.com/prod.skimble/assets/1707810/skimble-workout-trainer-exercise-yoga-lying-right-leg-circles-2_full.jpg 1707815 https://s3.amazonaws.com/prod.skimble/assets/1707815/skimble-workout-trainer-exercise-yoga-lying-right-leg-circles-3_full.jpg 228 b02ec0324f4a58ecb2e9bda7fcc736b8219d2485 1245 Lying Left Leg Circles
Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Lift open your left leg and draw large forward circles with it. Keep your glutes contracted!
60 true 2.5 0 0 32768 1707837 https://s3.amazonaws.com/prod.skimble/assets/1707837/skimble-workout-trainer-exercise-yoga-lying-left-leg-circles-1_full.jpg 1707839 https://s3.amazonaws.com/prod.skimble/assets/1707839/skimble-workout-trainer-exercise-yoga-lying-left-leg-circles-2_full.jpg 1707845 https://s3.amazonaws.com/prod.skimble/assets/1707845/skimble-workout-trainer-exercise-yoga-lying-left-leg-circles-3_full.jpg 1313 ac01cf3e704c8f3b91f6a3984ddc925357ad81bd 1 110331 Cooldown
300 true 2.5 true 0 true 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.caftruefalsetruefemalefalse2026-06-28T18:33:32Z 2026-06-28T18:07:03Z BarbellLower Body2015-12-04T12:25:19Z1151397152a71wvl17ncqJamesCummingshttps://s3assets.skimble.com/photos/34531866/image_thumb.jpghttps://s3assets.skimble.com/photos/34531866/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse491 1341279 17806559 Military Day 112 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 2438db80-bebd-4205-99fa-476771fdcbb3 1 0 false true 0 1341279-military-day-112 false 745 1 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
18 true 3 0 true 6 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 34 Squats
Stand standing with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning. Return to standing by pressing your hips forward to activate your hamstrings. Repeat.
75 true 2.5 true 1 true 30 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 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 2242 Lunges
Stand with your feet together and hands at your waist. Take a big step forward and bend your legs to form 90 degree angles. Return to standing by pressing back up with your lead foot. Keep your body upright while alternating legs.
150 true 5 true 1 true 30 32768 1586831 https://s3.amazonaws.com/prod.skimble/assets/1586831/skimble-workout-trainer-exercise-lunges-09_full.jpg 1586823 https://s3.amazonaws.com/prod.skimble/assets/1586823/skimble-workout-trainer-exercise-lunges-08_full.jpg 1586811 https://s3.amazonaws.com/prod.skimble/assets/1586811/skimble-workout-trainer-exercise-lunges-07_full.jpg 1586807 https://s3.amazonaws.com/prod.skimble/assets/1586807/skimble-workout-trainer-exercise-lunges-06_full.jpg 1586798 https://s3.amazonaws.com/prod.skimble/assets/1586798/skimble-workout-trainer-exercise-lunges-05_full.jpg 1586788 https://s3.amazonaws.com/prod.skimble/assets/1586788/skimble-workout-trainer-exercise-lunges-04_full.jpg 1586782 https://s3.amazonaws.com/prod.skimble/assets/1586782/skimble-workout-trainer-exercise-lunges-03_full.jpg 1586774 https://s3.amazonaws.com/prod.skimble/assets/1586774/skimble-workout-trainer-exercise-lunges-02_full.jpg 1586769 https://s3.amazonaws.com/prod.skimble/assets/1586769/skimble-workout-trainer-exercise-lunges-01_full.jpg 1273 6305278e6e60d8e5194b626e89d80cc4c9a589e8 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 74993 Chair Push-Ups
Stand in front of a sturdy chair and place your hands on the edge of the seat. Step back into a plank position keeping your shoulders directly above your wrists. Bend your elbows, lower your entire body down as far as you can and press back up.
250 true 2.5 true 1 true 100 262144 2507607 https://s3.amazonaws.com/prod.skimble/assets/2507607/skimble-workout-trainer-exercise-chair-push-ups-01_full.jpg 2507602 https://s3.amazonaws.com/prod.skimble/assets/2507602/skimble-workout-trainer-exercise-chair-push-ups-04_full.jpg 2507608 https://s3.amazonaws.com/prod.skimble/assets/2507608/skimble-workout-trainer-exercise-chair-push-ups-09_full.jpg 2507605 https://s3.amazonaws.com/prod.skimble/assets/2507605/skimble-workout-trainer-exercise-chair-push-ups-06_full.jpg 2507604 https://s3.amazonaws.com/prod.skimble/assets/2507604/skimble-workout-trainer-exercise-chair-push-ups-07_full.jpg 2507606 https://s3.amazonaws.com/prod.skimble/assets/2507606/skimble-workout-trainer-exercise-chair-push-ups-05_full.jpg 2507615 https://s3.amazonaws.com/prod.skimble/assets/2507615/skimble-workout-trainer-exercise-chair-push-ups-03_full.jpg 1547 d65ec1a0c0e5c1b8babec2d528aa98dd2a1c1722 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-06-27T18:35:59Z 2026-06-27T18:35:52Z ChairFull Body12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3604 1341278 17806559 Military Day 111 3 https://s3.amazonaws.com/prod.skimble/assets/1863684/skimble-workout-trainer-exercise-push-ups-with-hands-on-step-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1863684/skimble-workout-trainer-exercise-push-ups-with-hands-on-step-1_full.jpg false 1ed4ad7f-95f3-4420-b3e2-08966943ac42 1 0 false true 0 1341278-military-day-111 false 755 1 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
60 true 2.5 0 true 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
15 true 3 0 true 5 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 1372 Kettlebell Deadlifts
Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Squat down, and stand up. Be sure to keep your arms straight and upper body lifted throughout the movement.
38 true 2.5 true 1 true 15 16 514542 https://s3.amazonaws.com/prod.skimble/assets/514542/skimble-workout-trainer-exercise-kettlebell-deadlifts_img_0113-1_full.jpg 514540 https://s3.amazonaws.com/prod.skimble/assets/514540/skimble-workout-trainer-exercise-kettlebell-deadlifts_img_0110-2_full.jpg 514539 https://s3.amazonaws.com/prod.skimble/assets/514539/skimble-workout-trainer-exercise-kettlebell-deadlifts_img_0108-3_full.jpg 303 7b8677694319b8b99e1ff889cb76aaedcd3fa122 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 1012 Ice Skaters
Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.
20 true 1 0 true 20 32768 1785729 https://s3.amazonaws.com/prod.skimble/assets/1785729/skimble-workout-trainer-exercise-ice-skaters-1_full.jpg 1785732 https://s3.amazonaws.com/prod.skimble/assets/1785732/skimble-workout-trainer-exercise-ice-skaters-2_full.jpg 1785737 https://s3.amazonaws.com/prod.skimble/assets/1785737/skimble-workout-trainer-exercise-ice-skaters-3_full.jpg 1785742 https://s3.amazonaws.com/prod.skimble/assets/1785742/skimble-workout-trainer-exercise-ice-skaters-4_full.jpg 494 http://www.youtube.com/watch?v=3ydNIDwzIeg 613 3d9720534710f18b7e6d28c69380485a41cf675f 68 Rest
Chill out and breathe!
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 2361 Push-Ups with Hands on Bench
Find a step or bench and place your hands on it with your body in a plank position. Perform a push-up by lowering your chest to the platform and returning back up to plank. Repeat with control.
75 true 2.5 0 true 30 524288 1863684 https://s3.amazonaws.com/prod.skimble/assets/1863684/skimble-workout-trainer-exercise-push-ups-with-hands-on-step-1_full.jpg 1863700 https://s3.amazonaws.com/prod.skimble/assets/1863700/skimble-workout-trainer-exercise-push-ups-with-hands-on-step-2_full.jpg 1399 9afb00ab93649f77fcbbed1e699e31e4211901da 68 Rest
Chill out and breathe!
15 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-06-27T18:29:18Z 2026-06-27T18:29:09Z Kettlebells, BenchFull Body12018-06-27T12:10:16Z17806559u22akhnp002eMichaelLauritzenhttps://s3assets.skimble.com/photos/34054325/image_thumb.jpghttps://s3assets.skimble.com/photos/34054325/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse3604 1341268 18316838 Culrs & Pish-ups 3 Alternating sets of curls using medium weights right into push-ups. https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/66727/skimble-workout-trainer-exercise-bicep-curls_279a0246-2_full.jpg false 2de0af9b-6f30-43b8-954d-dcfbfa0f2bab 1 0 false true 0 1341268-culrs-pish-ups false 425 5 2437 Bicep Curls
Stand with your feet shoulder width apart and abs drawn in. Hold dumbbells in both hands. Bend both elbows simultaneously bringing both dumbbells up to your chest, keeping your elbows close to your sides.
25 true 2.5 true 1 true 10 2 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 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
30 true 3 0 true 10 2 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 1736 Transition
Take a break. Get ready for the next exercise!
30 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 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.caftruetruefalsefemaletrue2026-06-27T12:04:45Z 2026-06-27T12:04:45Z DumbbellsUpper Body2019-05-08T22:36:28Z183168382mm4hkylxhfjBryanBarnerhttps://s3assets.skimble.com/photos/34594754/image_thumb.jpghttps://s3assets.skimble.com/photos/34594754/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse3355 1341217 19303568 Start - Straightener (Back, Hamstrings And Core Plus Cardio) 3 Cross fit workout focussed on lats, traps, hamstrings ,lower back, abs and other muscles that support strong posture. Try to do 12 repetitions of each exercise with as much weight as possible to continue to end of the rep without sacrificing form. Form > heavy weights. Try not to add extra breaks . https://s3.amazonaws.com/prod.skimble/assets/2865701/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2865701/image_full.jpg false A3C91D7D-2FBD-415B-BF10-1391615742D2 1336553 2 0 false true 0 1341217-start---straightener-back-hamstrings-and-core-plus-cardio false 2185 1 1083 Good Morning Sunshines
Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.
25 true 4 0 0 32768 1588265 https://s3.amazonaws.com/prod.skimble/assets/1588265/skimble-workout-trainer-exercise-good-morning-sunshine-01_full.jpg 1588266 https://s3.amazonaws.com/prod.skimble/assets/1588266/skimble-workout-trainer-exercise-good-morning-sunshine-02_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588285 https://s3.amazonaws.com/prod.skimble/assets/1588285/skimble-workout-trainer-exercise-good-morning-sunshine-04_full.jpg 1588294 https://s3.amazonaws.com/prod.skimble/assets/1588294/skimble-workout-trainer-exercise-good-morning-sunshine-05_full.jpg 1588304 https://s3.amazonaws.com/prod.skimble/assets/1588304/skimble-workout-trainer-exercise-good-morning-sunshine-06_full.jpg 1588310 https://s3.amazonaws.com/prod.skimble/assets/1588310/skimble-workout-trainer-exercise-good-morning-sunshine-07_full.jpg 1588315 https://s3.amazonaws.com/prod.skimble/assets/1588315/skimble-workout-trainer-exercise-good-morning-sunshine-08_full.jpg 1588323 https://s3.amazonaws.com/prod.skimble/assets/1588323/skimble-workout-trainer-exercise-good-morning-sunshine-09_full.jpg 1253 c9605f4693395ab41ca99df3cf142c0be2f7aacb 139 Side Bends
Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.
25 true 2.5 0 true 0 32768 4906 https://s3.amazonaws.com/prod.skimble/assets/4906/skimble-workout-trainer-exercse-side-bends-2_full.jpg 4909 https://s3.amazonaws.com/prod.skimble/assets/4909/skimble-workout-trainer-exercse-side-bends-1_full.jpg 4903 https://s3.amazonaws.com/prod.skimble/assets/4903/skimble-workout-trainer-exercse-side-bends-3_full.jpg 4909 https://s3.amazonaws.com/prod.skimble/assets/4909/skimble-workout-trainer-exercse-side-bends-1_full.jpg 515 https://www.youtube.com/watch?v=Qm5NZPU32W4 82 c7846c2fbd8d848deef3162354a7e1725845bae6 15343 Marching Bridge
Start in a brige, pelvis and shoulders forming a straight line. Lift knee toward chest, until hip is at 90 degrees. Lower and repeat with other knee.
25 true 4 0 true 0 32768 896994 2 https://s3.amazonaws.com/prod.skimble/assets/896994/image_full.jpg 30656 Stretch - Standing Overhead Arm
Muscle Group: Latissimus Dorsi Step 1: Stand with feet shoulder width apart. Keep your legs slightly bent. Position your hands in front of you. Interlace your fingers. Step 2: Extend your arms overhead. Pull as high as you can. Hold this position for 15-25 seconds.
25 0 0 true 0 32768 1424542 2 https://s3.amazonaws.com/prod.skimble/assets/1424542/image_full.jpg 1424550 2 https://s3.amazonaws.com/prod.skimble/assets/1424550/image_full.jpg 1424556 2 https://s3.amazonaws.com/prod.skimble/assets/1424556/image_full.jpg 873 Big Forward Arm Circles
Stand with your feet hip-width apart and with your arms raised at your sides. Draw big forward circles with your arms.
15 true 2 0 true 0 32768 4831 https://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg Stand with your feet hip-width apart and with your arms raised at your sides. 4825 https://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg Draw big forward circles with your arms. 4826 https://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg This is a good mobility movement for loosening up your shoulder joints. 4829 https://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg Repeat and flow through the movement. 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b 874 Big Reverse Arm Circles
Stand with your feet hip-width apart and your arms raised to your sides. Rotate your arms backward and draw large circles.
15 true 2 0 true 0 32768 2702274 https://s3.amazonaws.com/prod.skimble/assets/2702274/skimble-workout-trainer-exercse-large-arm-circles-1_copy.jpeg_full.jpg Stand with feet hip-width apart and arms raised to your sides. 2702264 https://s3.amazonaws.com/prod.skimble/assets/2702264/skimble-workout-trainer-exercse-large-arm-circles-2_copy.jpeg_full.jpg Rotate your arms backward and draw large circles. 2702269 https://s3.amazonaws.com/prod.skimble/assets/2702269/skimble-workout-trainer-exercse-large-arm-circles-3_copy.jpeg_full.jpg This is a good mobility movement for loosening up your shoulder joints. 2702268 https://s3.amazonaws.com/prod.skimble/assets/2702268/skimble-workout-trainer-exercse-large-arm-circles-4_copy.jpeg_full.jpg Draw your belly button into your core and keep your eyes focused forward, as you continue to repeat this movement for several reps. 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 1422 Rotating Toe Touches
Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. Lift back up to the start position and repeat, alternating sides.
20 true 2.5 0 true 0 32768 12845 https://s3.amazonaws.com/prod.skimble/assets/12845/skimble-workout-trainer-exercise-rotating-toe-touches-3_full.jpg Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. 12842 https://s3.amazonaws.com/prod.skimble/assets/12842/skimble-workout-trainer-exercise-rotating-toe-touches-2_full.jpg Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. 12838 https://s3.amazonaws.com/prod.skimble/assets/12838/skimble-workout-trainer-exercise-rotating-toe-touches-1_full.jpg Lift back up to the start position and repeat, alternating sides. 12849 https://s3.amazonaws.com/prod.skimble/assets/12849/skimble-workout-trainer-exercise-rotating-toe-touches-4_full.jpg Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs. 360 80216807199e9ab91b87f6cd12801d3df0905dd1 976 Seal Jacks
Stand tall with your feet together and arms extended in front of your chest. Jump out spreading your legs and drawing your arms to the sides. Jump back to start and repeat.
25 true 1.5 0 true 0 32768 2957 https://s3.amazonaws.com/prod.skimble/assets/2957/skimble-workout-trainer-exercise-seal-jacks-4_full.jpg Stand tall with your feet together. Extend your hands in front of your chest, palm to palm. 2968 https://s3.amazonaws.com/prod.skimble/assets/2968/skimble-workout-trainer-exercise-seal-jacks-1_full.jpg Jump out, spreading your legs and snapping your arms to the sides. 2962 https://s3.amazonaws.com/prod.skimble/assets/2962/skimble-workout-trainer-exercise-seal-jacks-2_full.jpg Jump back to the start, clapping your hands together, and repeat. 707 0b5a81ad8c2593c2cd982c3f70c06aa520d03a12 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 3 27305 DB Back Rows
Try to do 3 sets of 12 30 true 2.5 true 1 true 0 8 1326803 2 https://s3.amazonaws.com/prod.skimble/assets/1326803/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 66267 Dumbbell Straight Leg Deadlift
Exercise details Target muscle: Gluteus Maximus Synergists: Erector Spinae, Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Adductor Magnus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Soleus Mechanics: Compound Force: Pull Starting position Position a pair of dumbbells horizontally in front of your feet. Squat and grasp the dumbbells using a pronated (overhand) grip. Raise your hips a little, straighten your back, and lean backward so that your torso is upright. Execution Exhale as you stand up and pull the dumbbells up across the front of your body. Inhale as you push your butt backward, flex your hips and knees, and lower the dumbbells down the front of your body to the floor. Repeat. Comments and tips Keep your back and arms straight, your body upright, and your feet flat on the floor. Ensure that your feet and knees point in the same direction. To improve mechanical leverage, keep the dumbbells close to your body. There are many different opinions on how to perform this exercise. You will often see people doing the dumbbell deadlift while holding the dumbbells at their sides. Since this is very similar to the dumbbell squat, the technique explained above enforces that the dumbbells be kept in front of the body to better emulate the barbell deadlift. You will also often see people fail to return the dumbbells to the floor at the end of each rep, in which case the exercise becomes more like the dumbbell Romanian deadlift. Since it is not possible to lift as much weight with the dumbbell deadlift as with the barbell deadlift, use the dumbbell deadlift as an auxiliary exercise to improve your barbell deadlift. The dumbbell deadlift can also take the place of the barbell deadlift as your primary hip-dominant exercise if the barbell deadlift is too hard on your lower back.
Try to do 3 sets of 12 45 true 2.5 true 1 true 0 8 2287095 2 https://s3.amazonaws.com/prod.skimble/assets/2287095/image_full.jpg 2287111 2 https://s3.amazonaws.com/prod.skimble/assets/2287111/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 113855 Bent Over Y Raises
Bent over Y raises targets the trapezius muscles and thr rear deltoid muscles. To perform them, hinge at the hips with a slight bend in your knees, hold dumbbells with your thumbs up, and raise your arms in a 'Y' shape until they are at shoulder height.
Aim for 12, 10 and 8 reps 35 true 2.5 true 1 true 0 8 3206557 2 https://s3.amazonaws.com/prod.skimble/assets/3206557/image_full.jpg 3206575 2 https://s3.amazonaws.com/prod.skimble/assets/3206575/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 2412 Cool-Down Walk
Stand tall as you stride. Inhale and exhale through your nose as you walk. Slow your breathing down as you slow your pace.
25 0 true 0 true 0 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1501 0e23c926860a2fd1b8601b28227f205a8b2575a1 3 101797 Gorilla Rows
Place two dumbbells on the floor, roughly shoulder-width apart. Stand between them with your knees slightly bent. Lean forward from your hips and reach down to grab the dumbbells. Keep your back flat and your torso level with the floor. Brace your abs. Bend one arm and pull the dumbbell up and into your side. Keep your upper arm close to your body. Lower the weight back to the floor and then repeat on the opposite side. Continue alternating arms for the duration of your set.
Aim for 12, 10 and 8 reps 40 true 2.5 0 true 0 8 2865701 2 https://s3.amazonaws.com/prod.skimble/assets/2865701/image_full.jpg 2865710 2 https://s3.amazonaws.com/prod.skimble/assets/2865710/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 37918 Good Mornings
Try to do 3 sets of 12 35 true 2.5 0 true 0 1610618 2 https://s3.amazonaws.com/prod.skimble/assets/1610618/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 23626 Dumbbell Russian Twist
1) Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. (To modify, keep the feet on the floor.) 2) Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
do 3 sets of 12 30 true 2.5 true 1 0 8 1192041 2 https://s3.amazonaws.com/prod.skimble/assets/1192041/image_full.jpg 1192049 2 https://s3.amazonaws.com/prod.skimble/assets/1192049/image_full.jpg 1192057 2 https://s3.amazonaws.com/prod.skimble/assets/1192057/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 2412 Cool-Down Walk
Stand tall as you stride. Inhale and exhale through your nose as you walk. Slow your breathing down as you slow your pace.
25 0 true 0 true 0 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1501 0e23c926860a2fd1b8601b28227f205a8b2575a1 3 110007 Seated Dumbell Shrugs
Try to do 3 sets of 12 30 true 2.5 true 1 true 0 8 524288 3054327 2 https://s3.amazonaws.com/prod.skimble/assets/3054327/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 7004 Bow And Arrow
Grab a pair of dumbbells with an overhand grip (or anchor a resistance band) and stand with your feet together. Brace your abs in tight and extend your arms out in front of your chest, palms facing in. Pull your shoulders down and back and keep them there during the entire movement. Bend your left elbow and pull your arm behind you (as if aiming a bow and arrow). Imagine that you're squeezing a lemon between your shoulder blades. Extend your left arm and bend and pull your right arm back. That’s one rep. Repeat 15 times total.
Aim for 12, 10 and 8 reps 35 true 2.5 true 1 true 0 8 572333 2 https://s3.amazonaws.com/prod.skimble/assets/572333/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 6473 Skydivers
Aim for 12, 10 and 8 reps 35 true 2.5 true 1 true 0 8 553347 2 https://s3.amazonaws.com/prod.skimble/assets/553347/image_full.jpg 553354 2 https://s3.amazonaws.com/prod.skimble/assets/553354/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 2412 Cool-Down Walk
Stand tall as you stride. Inhale and exhale through your nose as you walk. Slow your breathing down as you slow your pace.
25 0 true 0 true 0 32768 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1501 0e23c926860a2fd1b8601b28227f205a8b2575a1 3 112218 Standing Pike Crunch
Keep your hands straight in an upward direction overhead while standing straight and keep the core tight. Bring one leg up straight in front of your body and try to touch it with both straight hands and at same time give a slight back bend to perform a crunch.
Try to do 3 sets of 12 to 15 20 true 2.5 true true 1 true 0 32768 3151234 2 https://s3.amazonaws.com/prod.skimble/assets/3151234/image_full.jpg 3151243 2 https://s3.amazonaws.com/prod.skimble/assets/3151243/image_full.jpg 1109 Elbow To Knee Twists
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.
Try to do 3 sets of 12 to 15 20 0 0 true 2 32768 5137 https://s3.amazonaws.com/prod.skimble/assets/5137/skimble-workout-trainer-exercise-elbow-to-knee-twists-2_full.jpg 5138 https://s3.amazonaws.com/prod.skimble/assets/5138/skimble-workout-trainer-exercise-elbow-to-knee-twists-1_full.jpg 5134 https://s3.amazonaws.com/prod.skimble/assets/5134/skimble-workout-trainer-exercise-elbow-to-knee-twists-3_full.jpg 5138 https://s3.amazonaws.com/prod.skimble/assets/5138/skimble-workout-trainer-exercise-elbow-to-knee-twists-1_full.jpg 508 0e6510767952f8f0dd73ffc45b11fffecf7b1cc0 1681 Ankle Grabbers
Lie on your back with knees bent and feet flat. Place your arms by your side with palms facing up. Lift your shoulders and arms about 6 inches off of the floor. As you reach for your right ankle with your right fingertips lean to the right. Switch to the other side and continue to alternate sides.
20 true 1 0 true 0 32768 19647 https://s3.amazonaws.com/prod.skimble/assets/19647/skimble-workout-trainer-exercise-ankle-grabbers-6_full.jpg 19653 https://s3.amazonaws.com/prod.skimble/assets/19653/skimble-workout-trainer-exercise-ankle-grabbers-5_full.jpg 19656 https://s3.amazonaws.com/prod.skimble/assets/19656/skimble-workout-trainer-exercise-ankle-grabbers-4_full.jpg 19661 https://s3.amazonaws.com/prod.skimble/assets/19661/skimble-workout-trainer-exercise-ankle-grabbers-3_full.jpg 19662 https://s3.amazonaws.com/prod.skimble/assets/19662/skimble-workout-trainer-exercise-ankle-grabbers-2_full.jpg 558 http://www.youtube.com/watch?v=hItwxC3thyU 414 6040baef179fc39dab9c19c9e1431bffc70a63b8 84479 Standing Marches
With plate above head do crunches on each side
20 true 2.5 true 1 true 0 8 2711243 2 https://s3.amazonaws.com/prod.skimble/assets/2711243/image_full.jpg 2711252 2 https://s3.amazonaws.com/prod.skimble/assets/2711252/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 863 Chin to Chest Stretch
Lower you chin down toward your chest and feel the stretch throughout the back of your neck.
25 true 2.5 0 0 32768 2507698 https://s3.amazonaws.com/prod.skimble/assets/2507698/skimble-workout-trainer-exercise-chin-to-chest-stretch-01_full.jpg 2507699 https://s3.amazonaws.com/prod.skimble/assets/2507699/skimble-workout-trainer-exercise-chin-to-chest-stretch-02_full.jpg 1555 9a4f37d896b4cb7c4db9fde9ee37eb686f84a3d2 79844 Neck Trapezius Hold
Keep your head straight. Place both hands behind your head. Push your head against your hands while keeping your neck neutral.
20 0 0 true 0 32768 2610548 2 https://s3.amazonaws.com/prod.skimble/assets/2610548/image_full.jpg 113028 Seated Hamstring Stretch
The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
35 true 2.5 true true 2 true 0 262144 3177919 2 https://s3.amazonaws.com/prod.skimble/assets/3177919/image_full.jpg 3177928 2 https://s3.amazonaws.com/prod.skimble/assets/3177928/image_full.jpg 54334 Seated Torso Twist
From a seated position place the foam roller between your legs. Sit up tall with your hands behind your neck, gently twist to one side and slightly bend toward the floor. Hold for 2 seconds and recover. Repeat the other side.
30 true 2.5 0 true 0 32768 16384 2018360 2 https://s3.amazonaws.com/prod.skimble/assets/2018360/image_full.jpg 2018368 2 https://s3.amazonaws.com/prod.skimble/assets/2018368/image_full.jpg 2018376 2 https://s3.amazonaws.com/prod.skimble/assets/2018376/image_full.jpg 2284 Standing Cat Cow
Start with your feet hip-width apart, knees bent, hands on on top of your knees, and a neutral spine. Keeping your legs static, create an arch in your lower back and look toward the ceiling as you let your hips tilt up. Then do just the opposite by creating a curve in your back, tucking your hips underneath you and looking toward your navel.
25 0 0 0 1 70516 https://s3.amazonaws.com/prod.skimble/assets/70516/skimble-workout-trainer-exercise-standing-cat-cow_279a0041-1_full.jpg 70522 https://s3.amazonaws.com/prod.skimble/assets/70522/skimble-workout-trainer-exercise-standing-cat-cow_279a0044-2_full.jpg 70516 https://s3.amazonaws.com/prod.skimble/assets/70516/skimble-workout-trainer-exercise-standing-cat-cow_279a0041-1_full.jpg 70527 https://s3.amazonaws.com/prod.skimble/assets/70527/skimble-workout-trainer-exercise-standing-cat-cow_279a0046-3_full.jpg 1089 20452b99bee0e726fae8c49fc072ac36ee1970fb 994 Lying Torso Twists
Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
25 0 0 0 1 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57014 https://s3.amazonaws.com/prod.skimble/assets/57014/skimble-workout-trainer-exercise-yoga-lying-torso-twists-2_full.jpg 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57013 https://s3.amazonaws.com/prod.skimble/assets/57013/skimble-workout-trainer-exercise-yoga-lying-torso-twists-3_full.jpg 985 430228727d4d4281bc6c853d3154f35740411a2c 607 Upward Facing Dog
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
25 0 0 0 1 5902 https://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_full.jpg 54143 https://s3.amazonaws.com/prod.skimble/assets/54143/skimble-workout-trainer-exercise-yoga-advanced-crow-4_full.jpg 145 0222f1373f41881fbb769f00e37cc0b9334e18c3 1 79844 Neck Trapezius Hold
Keep your head straight. Place both hands behind your head. Push your head against your hands while keeping your neck neutral.
20 0 0 true 0 32768 2610548 2 https://s3.amazonaws.com/prod.skimble/assets/2610548/image_full.jpg 113028 Seated Hamstring Stretch
The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
20 true 2.5 true true 2 true 0 262144 3177919 2 https://s3.amazonaws.com/prod.skimble/assets/3177919/image_full.jpg 3177928 2 https://s3.amazonaws.com/prod.skimble/assets/3177928/image_full.jpg 243 Cat Cow
Begin with your palms down and knees on the floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
25 0 0 0 32768 1 48876 https://s3.amazonaws.com/prod.skimble/assets/48876/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-1_full.jpg Begin with your palms down and knees on floor. 48907 https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_full.jpg Raise your head, stick your butt out and drop your back into a dip. 48948 https://s3.amazonaws.com/prod.skimble/assets/48948/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-5_full.jpg Then drop your head, round your spine and arch your back. Repeat. 3823 https://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg This is a terrific way to build more mobility in your back. 3820 https://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg Try not to move too quickly, enjoy each position for a moment. 270 300ece95a9c89c6a2feba147206769a0541a87c1 994 Lying Torso Twists
Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
20 0 0 0 1 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57014 https://s3.amazonaws.com/prod.skimble/assets/57014/skimble-workout-trainer-exercise-yoga-lying-torso-twists-2_full.jpg 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57013 https://s3.amazonaws.com/prod.skimble/assets/57013/skimble-workout-trainer-exercise-yoga-lying-torso-twists-3_full.jpg 985 430228727d4d4281bc6c853d3154f35740411a2c 1149 Happy Baby
On your back, bend your knees with your legs wider than torso width. Gently grip your feet with your hands, pulling your knees toward your armpits. If you'd like, hook your fingers to your toes to deepen the stretch. Flex your heels.
25 0 0 0 1 1707413 https://s3.amazonaws.com/prod.skimble/assets/1707413/skimble-workout-trainer-exercise-yoga-happy-baby-1_full.jpg 1707414 https://s3.amazonaws.com/prod.skimble/assets/1707414/skimble-workout-trainer-exercise-yoga-happy-baby-2_full.jpg 1707421 https://s3.amazonaws.com/prod.skimble/assets/1707421/skimble-workout-trainer-exercise-yoga-happy-baby-3_full.jpg 1707429 https://s3.amazonaws.com/prod.skimble/assets/1707429/skimble-workout-trainer-exercise-yoga-happy-baby-4_full.jpg 1707436 https://s3.amazonaws.com/prod.skimble/assets/1707436/skimble-workout-trainer-exercise-yoga-happy-baby-5_full.jpg 1707445 https://s3.amazonaws.com/prod.skimble/assets/1707445/skimble-workout-trainer-exercise-yoga-happy-baby-6_full.jpg 1707451 https://s3.amazonaws.com/prod.skimble/assets/1707451/skimble-workout-trainer-exercise-yoga-happy-baby-7_full.jpg 1707455 https://s3.amazonaws.com/prod.skimble/assets/1707455/skimble-workout-trainer-exercise-yoga-happy-baby-8_full.jpg 1707458 https://s3.amazonaws.com/prod.skimble/assets/1707458/skimble-workout-trainer-exercise-yoga-happy-baby-9_full.jpg 1707464 https://s3.amazonaws.com/prod.skimble/assets/1707464/skimble-workout-trainer-exercise-yoga-happy-baby-10_full.jpg 1301 6b869c60a1aceeb4b6799b406686224fb76b04bf 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.caftruefalsetruefemalefalse2026-06-26T15:25:13Z 2026-06-26T15:25:09Z Dumbbells, Bench, Chair, Foam Roller, Exercise MatBack2022-12-04T15:15:33Z19303568t8luuv99v6g8EsteveKhttps://s3assets.skimble.com/photos/34576296/image_thumb.jpghttps://s3assets.skimble.com/photos/34576296/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse558 1341155 4669319 “UPPER DAY 2” 3 https://s3.amazonaws.com/prod.skimble/assets/3266085/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3266085/image_full.jpg false 158DB58A-C907-4BB0-BE64-B07BC3262E07 1 0 false true 0 1341155-upper-day-2 false 2221 1 83873 Decline Dumbbell Bench
Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest). Contract the chest and push the dumbbells back up to the starting position. Repeat for the desired number of repetitions.
25% of 1st set 25 true 2.5 true 1 true 10 1 0 8 524288 2697574 2 https://s3.amazonaws.com/prod.skimble/assets/2697574/image_full.jpg 68 Rest
Chill out and breathe!
20 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 83873 Decline Dumbbell Bench
Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest). Contract the chest and push the dumbbells back up to the starting position. Repeat for the desired number of repetitions.
50% of 1st set 18 true 2.5 true 1 true 7 2 0 8 524288 2697574 2 https://s3.amazonaws.com/prod.skimble/assets/2697574/image_full.jpg 68 Rest
Chill out and breathe!
20 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 83873 Decline Dumbbell Bench
Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest). Contract the chest and push the dumbbells back up to the starting position. Repeat for the desired number of repetitions.
75% of 1st set 8 true 2.5 true 1 true 3 3 0 8 524288 2697574 2 https://s3.amazonaws.com/prod.skimble/assets/2697574/image_full.jpg 68 Rest
Chill out and breathe!
20 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 83873 Decline Dumbbell Bench
Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest). Contract the chest and push the dumbbells back up to the starting position. Repeat for the desired number of repetitions.
7 til fail 60 true 2.5 true 1 true true 3 0 8 524288 2697574 2 https://s3.amazonaws.com/prod.skimble/assets/2697574/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 83873 Decline Dumbbell Bench
Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest). Contract the chest and push the dumbbells back up to the starting position. Repeat for the desired number of repetitions.
8-10 drop weight down 25% 60 true 2.5 true 1 true true 2 0 8 524288 2697574 2 https://s3.amazonaws.com/prod.skimble/assets/2697574/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 83873 Decline Dumbbell Bench
Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest). Contract the chest and push the dumbbells back up to the starting position. Repeat for the desired number of repetitions.
8-10 drop weight down 25% 60 true 2.5 true 1 true true 2 0 8 524288 2697574 2 https://s3.amazonaws.com/prod.skimble/assets/2697574/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1369 Seated Dumbbell Press
Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
25% of 1st set 30 true 3 true 1 true 10 1 0 8 262144 2507196 https://s3.amazonaws.com/prod.skimble/assets/2507196/skimble-workout-trainer-exercise-seated-dumbbell-press_01_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 2507195 https://s3.amazonaws.com/prod.skimble/assets/2507195/skimble-workout-trainer-exercise-seated-dumbbell-press_03_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 320 78de2b3d54b8425a52f320a716a0e0fd05770e4a 68 Rest
Chill out and breathe!
20 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 1369 Seated Dumbbell Press
Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
50% of 1st set 21 true 3 true 1 true 7 2 0 8 262144 2507196 https://s3.amazonaws.com/prod.skimble/assets/2507196/skimble-workout-trainer-exercise-seated-dumbbell-press_01_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 2507195 https://s3.amazonaws.com/prod.skimble/assets/2507195/skimble-workout-trainer-exercise-seated-dumbbell-press_03_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 320 78de2b3d54b8425a52f320a716a0e0fd05770e4a 68 Rest
Chill out and breathe!
20 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 1369 Seated Dumbbell Press
Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
75% of 1st set 9 true 3 true 1 true 3 3 0 8 262144 2507196 https://s3.amazonaws.com/prod.skimble/assets/2507196/skimble-workout-trainer-exercise-seated-dumbbell-press_01_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 2507195 https://s3.amazonaws.com/prod.skimble/assets/2507195/skimble-workout-trainer-exercise-seated-dumbbell-press_03_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 320 78de2b3d54b8425a52f320a716a0e0fd05770e4a 68 Rest
Chill out and breathe!
20 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 1369 Seated Dumbbell Press
Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
7 reps til failure 60 true 3 true 1 true true 3 0 8 262144 2507196 https://s3.amazonaws.com/prod.skimble/assets/2507196/skimble-workout-trainer-exercise-seated-dumbbell-press_01_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 2507195 https://s3.amazonaws.com/prod.skimble/assets/2507195/skimble-workout-trainer-exercise-seated-dumbbell-press_03_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 320 78de2b3d54b8425a52f320a716a0e0fd05770e4a 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1369 Seated Dumbbell Press
Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
8-10 reps til failure drop weight 25% 60 true 3 true 1 true true 2 0 8 262144 2507196 https://s3.amazonaws.com/prod.skimble/assets/2507196/skimble-workout-trainer-exercise-seated-dumbbell-press_01_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 2507195 https://s3.amazonaws.com/prod.skimble/assets/2507195/skimble-workout-trainer-exercise-seated-dumbbell-press_03_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 320 78de2b3d54b8425a52f320a716a0e0fd05770e4a 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1369 Seated Dumbbell Press
Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.
8-10 reps til failure drop weight 25% 60 true 3 true 1 true true 2 0 8 262144 2507196 https://s3.amazonaws.com/prod.skimble/assets/2507196/skimble-workout-trainer-exercise-seated-dumbbell-press_01_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 2507195 https://s3.amazonaws.com/prod.skimble/assets/2507195/skimble-workout-trainer-exercise-seated-dumbbell-press_03_full.jpg 2507194 https://s3.amazonaws.com/prod.skimble/assets/2507194/skimble-workout-trainer-exercise-seated-dumbbell-press_02_full.jpg 320 78de2b3d54b8425a52f320a716a0e0fd05770e4a 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 83902 DB Bent Over Rows (Single Arm)
25% of first set 25 true 2.5 true 1 true 10 1 0 8 524288 2698752 2 https://s3.amazonaws.com/prod.skimble/assets/2698752/image_full.jpg 68 Rest
Chill out and breathe!
20 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 83902 DB Bent Over Rows (Single Arm)
50%% of first set 18 true 2.5 true 1 true 7 2 0 8 524288 2698752 2 https://s3.amazonaws.com/prod.skimble/assets/2698752/image_full.jpg 68 Rest
Chill out and breathe!
20 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 83902 DB Bent Over Rows (Single Arm)
75% of first set 8 true 2.5 true 1 true 3 3 0 8 524288 2698752 2 https://s3.amazonaws.com/prod.skimble/assets/2698752/image_full.jpg 68 Rest
Chill out and breathe!
20 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 83902 DB Bent Over Rows (Single Arm)
7 til fail 60 true 2.5 true 1 true true 3 0 8 524288 2698752 2 https://s3.amazonaws.com/prod.skimble/assets/2698752/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 83902 DB Bent Over Rows (Single Arm)
8-10 drop 25% til fail 60 true 2.5 true 1 true true 3 0 8 524288 2698752 2 https://s3.amazonaws.com/prod.skimble/assets/2698752/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 83902 DB Bent Over Rows (Single Arm)
8-10 drop 25% til fail 60 true 2.5 true 1 true true 3 0 8 524288 2698752 2 https://s3.amazonaws.com/prod.skimble/assets/2698752/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 67316 Low Cable Chest Fly
Staggered stance, roll shoulders back and low, squeeze delts and chest during pump
30 true 2.5 true 1 true 12 2 0 64 2308490 2 https://s3.amazonaws.com/prod.skimble/assets/2308490/image_full.jpg 68 Rest
Chill out and breathe!
45 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 71784 Pec Deck
30 true 2.5 true 1 true 12 2 0 64 2422125 2 https://s3.amazonaws.com/prod.skimble/assets/2422125/image_full.jpg 68 Rest
Chill out and breathe!
45 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 3 608 Dumbbell Tricep Extensions
Sit or stand holding a dumbbell with one or both hands. Extend your arms overhead, elbows next to ears. Bend at the elbow to lower the weight behind your head and slowly back up. Be careful not to arch your back.
36 true 3 true 1 true 12 2 0 8 5162 https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 https://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd 68 Rest
Chill out and breathe!
45 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 63225 21's Biceps
ez bar curl for biceps 53 true 2.5 true 1 true 21 2 0 32 2219046 2 https://s3.amazonaws.com/prod.skimble/assets/2219046/image_full.jpg 63225 21's Biceps
straight bar with lower weight palms down for forearms 53 true 2.5 true 1 true 21 1 0 32 2219046 2 https://s3.amazonaws.com/prod.skimble/assets/2219046/image_full.jpg 2026-06-26T15:31:15Z 2026-06-23T22:35:40Z Dumbbells, Bench, Chair, Strength Machine, BarbellUpper Body2012-07-16T17:17:57Z4669319blz8opgdg02fMartelBerryhttps://s3assets.skimble.com/photos/34522307/image_thumb.jpghttps://s3assets.skimble.com/photos/34522307/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse909 1341152 4669319 “UPPER DAY 1” 3 https://s3.amazonaws.com/prod.skimble/assets/3266067/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3266067/image_full.jpg false C6CC957A-02C1-4841-85C1-7C4C1825E771 2 0 false true 0 1341152-upper-day-1 false 2217 1 2342 Incline Dumbbell Bench Press
Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.
25% of 1st set 30 true 3 true 1 true 10 1 0 8 524288 68246 https://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 https://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68 Rest
Chill out and breathe!
20 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 2342 Incline Dumbbell Bench Press
Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.
50% of 1st set 21 true 3 true 1 true 7 2 0 8 524288 68246 https://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 https://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68 Rest
Chill out and breathe!
20 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 2342 Incline Dumbbell Bench Press
Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.
75% of 1st set 9 true 3 true 1 true 3 3 0 8 524288 68246 https://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 https://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68 Rest
Chill out and breathe!
20 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 2342 Incline Dumbbell Bench Press
Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.
7 reps till fail 60 true 3 true 1 true true 3 0 8 524288 68246 https://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 https://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2342 Incline Dumbbell Bench Press
Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.
8-10 til failure drop weight 20-25% 60 true 3 true 1 true true 2 0 8 524288 68246 https://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 https://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2342 Incline Dumbbell Bench Press
Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.
8-10 til failure drop weight 20-25% 60 true 3 true 1 true true 2 0 8 524288 68246 https://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 https://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 https://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 103555 Rear Delt Bent Over Incline Bench Row
Start by setting a bench at a Incline it should be around 45⁰. Put you belly on the bench with your chin resting on the top if the bench as pictured. Dumbbells in front. Bring Dumbbells up making almost a 90⁰ angle.
25% of 1st set 25 true 2.5 true 1 true 10 1 0 8 524288 2925741 2 https://s3.amazonaws.com/prod.skimble/assets/2925741/image_full.jpg 2925750 2 https://s3.amazonaws.com/prod.skimble/assets/2925750/image_full.jpg 68 Rest
Chill out and breathe!
20 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 103555 Rear Delt Bent Over Incline Bench Row
Start by setting a bench at a Incline it should be around 45⁰. Put you belly on the bench with your chin resting on the top if the bench as pictured. Dumbbells in front. Bring Dumbbells up making almost a 90⁰ angle.
50% of 1st set 18 true 2.5 true 1 true 7 2 0 8 524288 2925741 2 https://s3.amazonaws.com/prod.skimble/assets/2925741/image_full.jpg 2925750 2 https://s3.amazonaws.com/prod.skimble/assets/2925750/image_full.jpg 68 Rest
Chill out and breathe!
20 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 103555 Rear Delt Bent Over Incline Bench Row
Start by setting a bench at a Incline it should be around 45⁰. Put you belly on the bench with your chin resting on the top if the bench as pictured. Dumbbells in front. Bring Dumbbells up making almost a 90⁰ angle.
75% of 1st set 8 true 2.5 true 1 true 3 3 0 8 524288 2925741 2 https://s3.amazonaws.com/prod.skimble/assets/2925741/image_full.jpg 2925750 2 https://s3.amazonaws.com/prod.skimble/assets/2925750/image_full.jpg 68 Rest
Chill out and breathe!
20 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 103555 Rear Delt Bent Over Incline Bench Row
Start by setting a bench at a Incline it should be around 45⁰. Put you belly on the bench with your chin resting on the top if the bench as pictured. Dumbbells in front. Bring Dumbbells up making almost a 90⁰ angle.
7 reps til failure 60 true 2.5 true 1 true true 3 0 8 524288 2925741 2 https://s3.amazonaws.com/prod.skimble/assets/2925741/image_full.jpg 2925750 2 https://s3.amazonaws.com/prod.skimble/assets/2925750/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 103555 Rear Delt Bent Over Incline Bench Row
Start by setting a bench at a Incline it should be around 45⁰. Put you belly on the bench with your chin resting on the top if the bench as pictured. Dumbbells in front. Bring Dumbbells up making almost a 90⁰ angle.
8-10 reps til failure drop weight 25% 60 true 2.5 true 1 true true 2 0 8 524288 2925741 2 https://s3.amazonaws.com/prod.skimble/assets/2925741/image_full.jpg 2925750 2 https://s3.amazonaws.com/prod.skimble/assets/2925750/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 103555 Rear Delt Bent Over Incline Bench Row
Start by setting a bench at a Incline it should be around 45⁰. Put you belly on the bench with your chin resting on the top if the bench as pictured. Dumbbells in front. Bring Dumbbells up making almost a 90⁰ angle.
8-10 reps til failure drop weight 25% 60 true 2.5 true 1 true true 2 0 8 524288 2925741 2 https://s3.amazonaws.com/prod.skimble/assets/2925741/image_full.jpg 2925750 2 https://s3.amazonaws.com/prod.skimble/assets/2925750/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 34527 Wide Grip Lat Pulldown
25% of 1st set 25 true 2.5 true 1 true 10 1 0 64 1528073 2 https://s3.amazonaws.com/prod.skimble/assets/1528073/image_full.jpg 1528081 2 https://s3.amazonaws.com/prod.skimble/assets/1528081/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 34527 Wide Grip Lat Pulldown
50% of 1st set 18 true 2.5 true 1 true 7 2 0 64 1528073 2 https://s3.amazonaws.com/prod.skimble/assets/1528073/image_full.jpg 1528081 2 https://s3.amazonaws.com/prod.skimble/assets/1528081/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 34527 Wide Grip Lat Pulldown
6-8 reps til fail 60 true 2.5 true 1 true true 3 0 64 1528073 2 https://s3.amazonaws.com/prod.skimble/assets/1528073/image_full.jpg 1528081 2 https://s3.amazonaws.com/prod.skimble/assets/1528081/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 34527 Wide Grip Lat Pulldown
8-10 reps drop weight 20-25% 60 true 2.5 true 1 true true 2 0 64 1528073 2 https://s3.amazonaws.com/prod.skimble/assets/1528073/image_full.jpg 1528081 2 https://s3.amazonaws.com/prod.skimble/assets/1528081/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 34527 Wide Grip Lat Pulldown
8-10 reps drop weight 20-25% 60 true 2.5 true 1 true true 2 0 64 1528073 2 https://s3.amazonaws.com/prod.skimble/assets/1528073/image_full.jpg 1528081 2 https://s3.amazonaws.com/prod.skimble/assets/1528081/image_full.jpg 68 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
50% of 1st weight 38 true 2.5 true 1 true 15 0 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 68 Rest
Chill out and breathe!
15 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 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
8 til fail 60 true 2.5 true 1 true true 3 0 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 68 Rest
Chill out and breathe!
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 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
8-10 drop weight 25% 60 true 2.5 true 1 true true 2 0 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 68 Rest
Chill out and breathe!
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 694 Dumbbell Lateral Shoulder Raises
Stand with your feet hip-width apart. Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. Lower the dumbbells and repeat.
8-10 drop weight 25% 60 true 2.5 true 1 true true 2 0 8 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 8 ecbd5c0c517123aa3f358761186b804124dacb21 68 Rest
Chill out and breathe!
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 1 799 Dumbbell Front Raises
Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.
7 reps till failure drop 60 true 2.5 true 1 true true 3 0 8 3070 https://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 https://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 https://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 441 http://www.youtube.com/watch?v=S7T-Nmp-GMU 66 e7331b7aa118a924ae2934b67d0a64501e955f1f 68 Rest
Chill out and breathe!
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 799 Dumbbell Front Raises
Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.
8-10 til failure drop weight 25% 60 true 2.5 true 1 true true 2 0 8 3070 https://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 https://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 https://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 441 http://www.youtube.com/watch?v=S7T-Nmp-GMU 66 e7331b7aa118a924ae2934b67d0a64501e955f1f 68 Rest
Chill out and breathe!
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 799 Dumbbell Front Raises
Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.
8-10 til failure drop weight 25% 60 true 2.5 true 1 true true 2 0 8 3070 https://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 https://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 https://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 441 http://www.youtube.com/watch?v=S7T-Nmp-GMU 66 e7331b7aa118a924ae2934b67d0a64501e955f1f 68 Rest
Chill out and breathe!
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 3 34525 Cable Tricep Pushdown
Get that tricep pump!
25 true 2.5 true 1 true 10 2 0 2147483648 1528041 2 https://s3.amazonaws.com/prod.skimble/assets/1528041/image_full.jpg 1528049 2 https://s3.amazonaws.com/prod.skimble/assets/1528049/image_full.jpg 68 Rest
Chill out and breathe!
45 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 2026-06-23T22:27:57Z 2026-06-23T19:16:49Z Dumbbells, Bench, Strength Machine, Cable Pulley MachineShoulders, Back2012-07-16T17:17:57Z4669319blz8opgdg02fMartelBerryhttps://s3assets.skimble.com/photos/34522307/image_thumb.jpghttps://s3assets.skimble.com/photos/34522307/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse909 1341098 11519173 Leg Press Machine 1 https://s3.amazonaws.com/prod.skimble/assets/307/skimble_leg_press_2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/307/skimble_leg_press_2_full.jpg false A76BF2E0-85F5-4BF8-A75D-8F0790F701C5 0 0 false true 0 1341098-leg-press-machine false 330 3 559 Leg Press
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.
50 true 2.5 true 1 true 20 4 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 Rest
Chill out and breathe!
60 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-06-22T09:11:22Z 2026-06-22T09:11:22Z Strength MachineLegs2014-07-19T13:39:50Z111519173g75o5nmu0uszAylinNoyanhttps://s3assets.skimble.com/photos/34424119/image_thumb.jpghttps://s3assets.skimble.com/photos/34424119/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse1207 1341088 15139715 Full Body Workout 1 2 https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_full.jpg false 3E3F5EBF-4C14-4F6B-8E94-993F0B8FDAC3 1 0 false true 0 1341088-full-body-workout-1 false 2700 1 295 Jog
Take steady strides and move those arms.
60 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 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
60 true 2.5 0 true 0 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 1422 Rotating Toe Touches
Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. Lift back up to the start position and repeat, alternating sides.
60 true 2.5 0 true 0 32768 12845 https://s3.amazonaws.com/prod.skimble/assets/12845/skimble-workout-trainer-exercise-rotating-toe-touches-3_full.jpg Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. 12842 https://s3.amazonaws.com/prod.skimble/assets/12842/skimble-workout-trainer-exercise-rotating-toe-touches-2_full.jpg Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. 12838 https://s3.amazonaws.com/prod.skimble/assets/12838/skimble-workout-trainer-exercise-rotating-toe-touches-1_full.jpg Lift back up to the start position and repeat, alternating sides. 12849 https://s3.amazonaws.com/prod.skimble/assets/12849/skimble-workout-trainer-exercise-rotating-toe-touches-4_full.jpg Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs. 360 80216807199e9ab91b87f6cd12801d3df0905dd1 929 Horizontal Goblet Squats
Perform squats with a dumbbell held closely in front of your chest. Your feet should be slightly wider than shoulder-width apart.
60 true 2.5 true 1 true 0 8 5176 https://s3.amazonaws.com/prod.skimble/assets/5176/skimble-workout-trainer-exercise-horizontal-goblet-squats-1_full.jpg 5173 https://s3.amazonaws.com/prod.skimble/assets/5173/skimble-workout-trainer-exercise-horizontal-goblet-squats-2_full.jpg 502 https://www.youtube.com/watch?v=dAjlHcnfETs 98 f11e6597c3c6e076af1b3e5bdab997c93ab9f6c7 1432 Left Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your right foot on the bench. Perform left split squats, lowering slowly to 90 degrees. Return and repeat.
60 true 3 true 1 true 2 8 131072 12394 https://s3.amazonaws.com/prod.skimble/assets/12394/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-1_full.jpg 12398 https://s3.amazonaws.com/prod.skimble/assets/12398/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-2_full.jpg 12399 https://s3.amazonaws.com/prod.skimble/assets/12399/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-3_full.jpg 12402 https://s3.amazonaws.com/prod.skimble/assets/12402/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-4_full.jpg 382 b21e117e4d78f54f0065272c94111e74a9bddb70 1431 Right Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your left foot on the bench. Perform right split squats while keeping your front knee tracking over your toes.
60 true 3 true 1 true 0 8 131072 12031 https://s3.amazonaws.com/prod.skimble/assets/12031/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-1_full.jpg 12032 https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_full.jpg 12034 https://s3.amazonaws.com/prod.skimble/assets/12034/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-3_full.jpg 12038 https://s3.amazonaws.com/prod.skimble/assets/12038/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-4_full.jpg 256 8e04afe87e7f3fdfe2111066a5489829d255f06b 2396 Dumbbell Romanian Deadlifts
Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.
60 true 2.5 true 1 true 0 8 1589360 https://s3.amazonaws.com/prod.skimble/assets/1589360/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-07_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1270 5db7f28ef3124e88ee4bc1694ed9cc2d9868c2e8 74957 Bent Over Alternating Flys
Grab a set of dumbbells and stand with your feet hip-width apart. With a slight bend in your knees and an upright posture, hinge at your hips letting the weights hang in front of you. Keeping your shoulder blades retracted, lift one arm out toward the side then return to start before lifting your other arm. Repeat.
60 true 5 true 1 true 0 8 2507071 https://s3.amazonaws.com/prod.skimble/assets/2507071/skimble-workout-trainer-exercise-bent-over-alternating-flys-07_full.jpg 2507068 https://s3.amazonaws.com/prod.skimble/assets/2507068/skimble-workout-trainer-exercise-bent-over-alternating-flys-06_full.jpg 2507762 https://s3.amazonaws.com/prod.skimble/assets/2507762/skimble-workout-trainer-exercise-bent-over-alternating-flys-03_full.jpg 2507066 https://s3.amazonaws.com/prod.skimble/assets/2507066/skimble-workout-trainer-exercise-bent-over-alternating-flys-02_full.jpg 2507067 https://s3.amazonaws.com/prod.skimble/assets/2507067/skimble-workout-trainer-exercise-bent-over-alternating-flys-05_full.jpg 2507068 https://s3.amazonaws.com/prod.skimble/assets/2507068/skimble-workout-trainer-exercise-bent-over-alternating-flys-06_full.jpg 1564 8536a87e0490d19684d025d0b2357da5dc2ddba3 74956 Squats with Shoulder Press
Hold a set of dumbbells at your shoulders and stand with your feet hip-width apart. Bend your knees and squat down keeping your heels on the floor. As you stand up from the squat, lift the dumbbells overhead, then return them to your shoulders.
60 true 2.5 true 1 true 0 8 2507002 https://s3.amazonaws.com/prod.skimble/assets/2507002/skimble-workout-trainer-exercise-squats-with-shoulder-press-01_full.jpg 2507005 https://s3.amazonaws.com/prod.skimble/assets/2507005/skimble-workout-trainer-exercise-squats-with-shoulder-press-06_full.jpg 2507004 https://s3.amazonaws.com/prod.skimble/assets/2507004/skimble-workout-trainer-exercise-squats-with-shoulder-press-05_full.jpg 2507003 https://s3.amazonaws.com/prod.skimble/assets/2507003/skimble-workout-trainer-exercise-squats-with-shoulder-press-04_full.jpg 2507006 https://s3.amazonaws.com/prod.skimble/assets/2507006/skimble-workout-trainer-exercise-squats-with-shoulder-press-03_full.jpg 2507008 https://s3.amazonaws.com/prod.skimble/assets/2507008/skimble-workout-trainer-exercise-squats-with-shoulder-press-07_full.jpg 2507005 https://s3.amazonaws.com/prod.skimble/assets/2507005/skimble-workout-trainer-exercise-squats-with-shoulder-press-06_full.jpg 1573 0dbcac1f2b62dae105a615e1b7fbb0c457271710 855 Lunges with Knee Lifts
Perform walking or standing lunges while driving your knee up at the top of each lunge. Repeat, alternating legs.
60 true 3 0 true 0 32768 2716 https://s3.amazonaws.com/prod.skimble/assets/2716/skimble-workout-trainer-exercise-lunge-with-leg-lifts-1_full.jpg 2713 https://s3.amazonaws.com/prod.skimble/assets/2713/skimble-workout-trainer-exercise-lunge-with-leg-lifts-2_full.jpg 2710 https://s3.amazonaws.com/prod.skimble/assets/2710/skimble-workout-trainer-exercise-lunge-with-leg-lifts-3_full.jpg 2707 https://s3.amazonaws.com/prod.skimble/assets/2707/skimble-workout-trainer-exercise-lunge-with-leg-lifts-4_full.jpg 696 bca2d2055c94924ef8a7910ec9e7f10b88c7abaf 1 929 Horizontal Goblet Squats
Perform squats with a dumbbell held closely in front of your chest. Your feet should be slightly wider than shoulder-width apart.
60 true 2.5 true 1 true 0 8 5176 https://s3.amazonaws.com/prod.skimble/assets/5176/skimble-workout-trainer-exercise-horizontal-goblet-squats-1_full.jpg 5173 https://s3.amazonaws.com/prod.skimble/assets/5173/skimble-workout-trainer-exercise-horizontal-goblet-squats-2_full.jpg 502 https://www.youtube.com/watch?v=dAjlHcnfETs 98 f11e6597c3c6e076af1b3e5bdab997c93ab9f6c7 1432 Left Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your right foot on the bench. Perform left split squats, lowering slowly to 90 degrees. Return and repeat.
60 true 3 true 1 true 2 8 131072 12394 https://s3.amazonaws.com/prod.skimble/assets/12394/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-1_full.jpg 12398 https://s3.amazonaws.com/prod.skimble/assets/12398/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-2_full.jpg 12399 https://s3.amazonaws.com/prod.skimble/assets/12399/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-3_full.jpg 12402 https://s3.amazonaws.com/prod.skimble/assets/12402/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-4_full.jpg 382 b21e117e4d78f54f0065272c94111e74a9bddb70 1431 Right Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your left foot on the bench. Perform right split squats while keeping your front knee tracking over your toes.
60 true 3 true 1 true 0 8 131072 12031 https://s3.amazonaws.com/prod.skimble/assets/12031/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-1_full.jpg 12032 https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_full.jpg 12034 https://s3.amazonaws.com/prod.skimble/assets/12034/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-3_full.jpg 12038 https://s3.amazonaws.com/prod.skimble/assets/12038/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-4_full.jpg 256 8e04afe87e7f3fdfe2111066a5489829d255f06b 2396 Dumbbell Romanian Deadlifts
Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.
60 true 2.5 true 1 true 0 8 1589360 https://s3.amazonaws.com/prod.skimble/assets/1589360/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-07_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1270 5db7f28ef3124e88ee4bc1694ed9cc2d9868c2e8 74957 Bent Over Alternating Flys
Grab a set of dumbbells and stand with your feet hip-width apart. With a slight bend in your knees and an upright posture, hinge at your hips letting the weights hang in front of you. Keeping your shoulder blades retracted, lift one arm out toward the side then return to start before lifting your other arm. Repeat.
60 true 5 true 1 true 0 8 2507071 https://s3.amazonaws.com/prod.skimble/assets/2507071/skimble-workout-trainer-exercise-bent-over-alternating-flys-07_full.jpg 2507068 https://s3.amazonaws.com/prod.skimble/assets/2507068/skimble-workout-trainer-exercise-bent-over-alternating-flys-06_full.jpg 2507762 https://s3.amazonaws.com/prod.skimble/assets/2507762/skimble-workout-trainer-exercise-bent-over-alternating-flys-03_full.jpg 2507066 https://s3.amazonaws.com/prod.skimble/assets/2507066/skimble-workout-trainer-exercise-bent-over-alternating-flys-02_full.jpg 2507067 https://s3.amazonaws.com/prod.skimble/assets/2507067/skimble-workout-trainer-exercise-bent-over-alternating-flys-05_full.jpg 2507068 https://s3.amazonaws.com/prod.skimble/assets/2507068/skimble-workout-trainer-exercise-bent-over-alternating-flys-06_full.jpg 1564 8536a87e0490d19684d025d0b2357da5dc2ddba3 74956 Squats with Shoulder Press
Hold a set of dumbbells at your shoulders and stand with your feet hip-width apart. Bend your knees and squat down keeping your heels on the floor. As you stand up from the squat, lift the dumbbells overhead, then return them to your shoulders.
60 true 2.5 true 1 true 0 8 2507002 https://s3.amazonaws.com/prod.skimble/assets/2507002/skimble-workout-trainer-exercise-squats-with-shoulder-press-01_full.jpg 2507005 https://s3.amazonaws.com/prod.skimble/assets/2507005/skimble-workout-trainer-exercise-squats-with-shoulder-press-06_full.jpg 2507004 https://s3.amazonaws.com/prod.skimble/assets/2507004/skimble-workout-trainer-exercise-squats-with-shoulder-press-05_full.jpg 2507003 https://s3.amazonaws.com/prod.skimble/assets/2507003/skimble-workout-trainer-exercise-squats-with-shoulder-press-04_full.jpg 2507006 https://s3.amazonaws.com/prod.skimble/assets/2507006/skimble-workout-trainer-exercise-squats-with-shoulder-press-03_full.jpg 2507008 https://s3.amazonaws.com/prod.skimble/assets/2507008/skimble-workout-trainer-exercise-squats-with-shoulder-press-07_full.jpg 2507005 https://s3.amazonaws.com/prod.skimble/assets/2507005/skimble-workout-trainer-exercise-squats-with-shoulder-press-06_full.jpg 1573 0dbcac1f2b62dae105a615e1b7fbb0c457271710 855 Lunges with Knee Lifts
Perform walking or standing lunges while driving your knee up at the top of each lunge. Repeat, alternating legs.
60 true 3 0 true 0 32768 2716 https://s3.amazonaws.com/prod.skimble/assets/2716/skimble-workout-trainer-exercise-lunge-with-leg-lifts-1_full.jpg 2713 https://s3.amazonaws.com/prod.skimble/assets/2713/skimble-workout-trainer-exercise-lunge-with-leg-lifts-2_full.jpg 2710 https://s3.amazonaws.com/prod.skimble/assets/2710/skimble-workout-trainer-exercise-lunge-with-leg-lifts-3_full.jpg 2707 https://s3.amazonaws.com/prod.skimble/assets/2707/skimble-workout-trainer-exercise-lunge-with-leg-lifts-4_full.jpg 696 bca2d2055c94924ef8a7910ec9e7f10b88c7abaf 1 929 Horizontal Goblet Squats
Perform squats with a dumbbell held closely in front of your chest. Your feet should be slightly wider than shoulder-width apart.
60 true 2.5 true 1 true 0 8 5176 https://s3.amazonaws.com/prod.skimble/assets/5176/skimble-workout-trainer-exercise-horizontal-goblet-squats-1_full.jpg 5173 https://s3.amazonaws.com/prod.skimble/assets/5173/skimble-workout-trainer-exercise-horizontal-goblet-squats-2_full.jpg 502 https://www.youtube.com/watch?v=dAjlHcnfETs 98 f11e6597c3c6e076af1b3e5bdab997c93ab9f6c7 1432 Left Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your right foot on the bench. Perform left split squats, lowering slowly to 90 degrees. Return and repeat.
60 true 3 true 1 true 2 8 131072 12394 https://s3.amazonaws.com/prod.skimble/assets/12394/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-1_full.jpg 12398 https://s3.amazonaws.com/prod.skimble/assets/12398/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-2_full.jpg 12399 https://s3.amazonaws.com/prod.skimble/assets/12399/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-3_full.jpg 12402 https://s3.amazonaws.com/prod.skimble/assets/12402/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-4_full.jpg 382 b21e117e4d78f54f0065272c94111e74a9bddb70 1431 Right Bulgarian Split Squats with Dumbbells
Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your left foot on the bench. Perform right split squats while keeping your front knee tracking over your toes.
60 true 3 true 1 true 0 8 131072 12031 https://s3.amazonaws.com/prod.skimble/assets/12031/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-1_full.jpg 12032 https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_full.jpg 12034 https://s3.amazonaws.com/prod.skimble/assets/12034/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-3_full.jpg 12038 https://s3.amazonaws.com/prod.skimble/assets/12038/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-4_full.jpg 256 8e04afe87e7f3fdfe2111066a5489829d255f06b 2396 Dumbbell Romanian Deadlifts
Keeping your back straight, bend at the hips. With a slight bend in your knees, grab dumbbells in both hands, palms facing the ground. Your arms should be straight and in line with your shoulders. With a straight back, stand up tall. At the end of the movement your dumbbells will be level with your upper thigh. Keeping your back straight with a slight bend in your knees, lower the dumbbells back towards the floor. Repeat.
60 true 2.5 true 1 true 0 8 1589360 https://s3.amazonaws.com/prod.skimble/assets/1589360/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-07_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1270 5db7f28ef3124e88ee4bc1694ed9cc2d9868c2e8 74957 Bent Over Alternating Flys
Grab a set of dumbbells and stand with your feet hip-width apart. With a slight bend in your knees and an upright posture, hinge at your hips letting the weights hang in front of you. Keeping your shoulder blades retracted, lift one arm out toward the side then return to start before lifting your other arm. Repeat.
60 true 5 true 1 true 0 8 2507071 https://s3.amazonaws.com/prod.skimble/assets/2507071/skimble-workout-trainer-exercise-bent-over-alternating-flys-07_full.jpg 2507068 https://s3.amazonaws.com/prod.skimble/assets/2507068/skimble-workout-trainer-exercise-bent-over-alternating-flys-06_full.jpg 2507762 https://s3.amazonaws.com/prod.skimble/assets/2507762/skimble-workout-trainer-exercise-bent-over-alternating-flys-03_full.jpg 2507066 https://s3.amazonaws.com/prod.skimble/assets/2507066/skimble-workout-trainer-exercise-bent-over-alternating-flys-02_full.jpg 2507067 https://s3.amazonaws.com/prod.skimble/assets/2507067/skimble-workout-trainer-exercise-bent-over-alternating-flys-05_full.jpg 2507068 https://s3.amazonaws.com/prod.skimble/assets/2507068/skimble-workout-trainer-exercise-bent-over-alternating-flys-06_full.jpg 1564 8536a87e0490d19684d025d0b2357da5dc2ddba3 74956 Squats with Shoulder Press
Hold a set of dumbbells at your shoulders and stand with your feet hip-width apart. Bend your knees and squat down keeping your heels on the floor. As you stand up from the squat, lift the dumbbells overhead, then return them to your shoulders.
60 true 2.5 true 1 true 0 8 2507002 https://s3.amazonaws.com/prod.skimble/assets/2507002/skimble-workout-trainer-exercise-squats-with-shoulder-press-01_full.jpg 2507005 https://s3.amazonaws.com/prod.skimble/assets/2507005/skimble-workout-trainer-exercise-squats-with-shoulder-press-06_full.jpg 2507004 https://s3.amazonaws.com/prod.skimble/assets/2507004/skimble-workout-trainer-exercise-squats-with-shoulder-press-05_full.jpg 2507003 https://s3.amazonaws.com/prod.skimble/assets/2507003/skimble-workout-trainer-exercise-squats-with-shoulder-press-04_full.jpg 2507006 https://s3.amazonaws.com/prod.skimble/assets/2507006/skimble-workout-trainer-exercise-squats-with-shoulder-press-03_full.jpg 2507008 https://s3.amazonaws.com/prod.skimble/assets/2507008/skimble-workout-trainer-exercise-squats-with-shoulder-press-07_full.jpg 2507005 https://s3.amazonaws.com/prod.skimble/assets/2507005/skimble-workout-trainer-exercise-squats-with-shoulder-press-06_full.jpg 1573 0dbcac1f2b62dae105a615e1b7fbb0c457271710 855 Lunges with Knee Lifts
Perform walking or standing lunges while driving your knee up at the top of each lunge. Repeat, alternating legs.
60 true 3 0 true 0 32768 2716 https://s3.amazonaws.com/prod.skimble/assets/2716/skimble-workout-trainer-exercise-lunge-with-leg-lifts-1_full.jpg 2713 https://s3.amazonaws.com/prod.skimble/assets/2713/skimble-workout-trainer-exercise-lunge-with-leg-lifts-2_full.jpg 2710 https://s3.amazonaws.com/prod.skimble/assets/2710/skimble-workout-trainer-exercise-lunge-with-leg-lifts-3_full.jpg 2707 https://s3.amazonaws.com/prod.skimble/assets/2707/skimble-workout-trainer-exercise-lunge-with-leg-lifts-4_full.jpg 696 bca2d2055c94924ef8a7910ec9e7f10b88c7abaf 1 975 Dumbbell Chest Press
On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.
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60 true 2.5 true true 1 true 0 1 957 Dumbbell Fly on Bench
Lie down on a bench with a dumbbell in each hand. Press the dumbbells in front of you with a slight bend in your elbows. Now, draw your arms back down in a wide arc by squeezing your chest and moving at the shoulder joint. Hold a moment before returning on an exhale. Keep going.
60 true 2.5 true 1 true 0 8 524288 1863604 https://s3.amazonaws.com/prod.skimble/assets/1863604/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-1_full.jpg 1863612 https://s3.amazonaws.com/prod.skimble/assets/1863612/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-2_full.jpg 1863620 https://s3.amazonaws.com/prod.skimble/assets/1863620/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-3_full.jpg 1863628 https://s3.amazonaws.com/prod.skimble/assets/1863628/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-4_full.jpg 1863644 https://s3.amazonaws.com/prod.skimble/assets/1863644/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-5_full.jpg 1863652 https://s3.amazonaws.com/prod.skimble/assets/1863652/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-6_full.jpg 291 http://www.youtube.com/watch?v=v_t_D94870M 1395 0d064e8cb9569f7bb12223b5f63a35a88ecfdb8e 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
60 true 3 0 true 0 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 1 975 Dumbbell Chest Press
On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.
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60 true 2.5 true true 1 true 0 1 957 Dumbbell Fly on Bench
Lie down on a bench with a dumbbell in each hand. Press the dumbbells in front of you with a slight bend in your elbows. Now, draw your arms back down in a wide arc by squeezing your chest and moving at the shoulder joint. Hold a moment before returning on an exhale. Keep going.
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Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. Hold.
60 true 60 0 0 32768 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 85 a2ff1a8111578ff8280ad1cd269649580df08deb 1 975 Dumbbell Chest Press
On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.
60 true 2.5 true 1 true 0 8 3085 https://s3.amazonaws.com/prod.skimble/assets/3085/skimble-workout-trainer-exercise-dumbbell-chest-press-1_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 3079 https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 139 070e7eea572756d070fa3f176aa06dcdb5444241 114527 Bicep Curl To Skull Crusher Combo
60 true 2.5 true true 1 true 0 1 957 Dumbbell Fly on Bench
Lie down on a bench with a dumbbell in each hand. Press the dumbbells in front of you with a slight bend in your elbows. Now, draw your arms back down in a wide arc by squeezing your chest and moving at the shoulder joint. Hold a moment before returning on an exhale. Keep going.
60 true 2.5 true 1 true 0 8 524288 1863604 https://s3.amazonaws.com/prod.skimble/assets/1863604/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-1_full.jpg 1863612 https://s3.amazonaws.com/prod.skimble/assets/1863612/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-2_full.jpg 1863620 https://s3.amazonaws.com/prod.skimble/assets/1863620/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-3_full.jpg 1863628 https://s3.amazonaws.com/prod.skimble/assets/1863628/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-4_full.jpg 1863644 https://s3.amazonaws.com/prod.skimble/assets/1863644/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-5_full.jpg 1863652 https://s3.amazonaws.com/prod.skimble/assets/1863652/skimble-workout-trainer-exercise-dumbbell-fly-on-bench-6_full.jpg 291 http://www.youtube.com/watch?v=v_t_D94870M 1395 0d064e8cb9569f7bb12223b5f63a35a88ecfdb8e 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
60 true 3 0 true 0 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 789 Elbow Plank
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. Hold.
60 true 60 0 0 32768 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 85 a2ff1a8111578ff8280ad1cd269649580df08deb 1 1054 Chest Openers
Stand or sit tall with your arms in front, palm-to-palm. Inhale and draw your arms out and back. Feel your chest and shoulders open up as you take in several deep breaths. Squeeze your shoulder blades. Return and repeat.
60 true 2.5 0 0 32768 36881 https://s3.amazonaws.com/prod.skimble/assets/36881/skimble-workout-trainer-exercise-standing-chest-stretch-1_full.jpg Stand or sit tall with your arms in front, palms facing each other. 36882 https://s3.amazonaws.com/prod.skimble/assets/36882/skimble-workout-trainer-exercise-standing-chest-stretch-2_full.jpg Inhale and open your arms out and back. 36889 https://s3.amazonaws.com/prod.skimble/assets/36889/skimble-workout-trainer-exercise-standing-chest-stretch-3_full.jpg Feel your chest and shoulders open up as you take in several deep breaths from your belly. 36895 https://s3.amazonaws.com/prod.skimble/assets/36895/skimble-workout-trainer-exercise-standing-chest-stretch-4_full.jpg Squeeze your shoulder blades and then contract your arms forward to bring them back in front of your body. 36905 https://s3.amazonaws.com/prod.skimble/assets/36905/skimble-workout-trainer-exercise-standing-chest-stretch-5_full.jpg Return to your starting position and repeat. 134 bc85aa9ff8144548ef25fd7b798a7261f57c3879 1078 Tricep Stretches
Raise one arm up and bend it back down the middle of your back. Gently use the other hand to pull the raised elbow deeper into the stretch. Hold for five counts before switching. Gradually increase the amount of stretch.
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Extend your left arm across your chest and gently press your right hand on the left elbow. Hold and repeat on the opposite arm.
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Extend one leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and lightly support your upper body with your arms on your upper thigh. Alternating legs.
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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!
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60 true 2.5 true true 1 true 0 32768 3077703 2 https://s3.amazonaws.com/prod.skimble/assets/3077703/image_full.jpg 1687 Standing Back Bend
Stand at the top of your mat with your feet hip distance apart. Bring your palms together at your heart. Inhale and reach your arms out and up. Lengthen the spine up and reach back. Exhale and soften the front ribs. Stay for 4 breaths. Inhale and reach your arms up. Exhale and bring your palms together. Let your gaze rest on your fingertips.
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Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
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Run as fast as you can! Try to keep your shoulders relaxed and pump your arms to help with momentum. Also, think about driving your heels to your sit bones as you extend the leg forward to step.
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Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.
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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!
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 491 Boxer Shuffle
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 114520 Jump Rope High Knees
Jump rope while dynamically bringing knee waist high in a running motion
30 true 2.5 true true 1 true 32768 68 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 981 Reverse Crunches
Start on your back with bent knees in a crunch position. With your abs contracted, curl your hips off the floor and crunch further in. Pause a moment and return slowly.
23 true 1.5 0 true 15 32768 2428 https://s3.amazonaws.com/prod.skimble/assets/2428/skimble-workout-trainer-exercise-reverse-crunches-1_full.jpg Start on your back with bent knees in a crunch position. Inhale. 2422 https://s3.amazonaws.com/prod.skimble/assets/2422/skimble-workout-trainer-exercise-reverse-crunches-3_full.jpg With your abs contracted, exhale and curl your hips off the floor and try to reach your bent legs toward the ceiling. 2419 https://s3.amazonaws.com/prod.skimble/assets/2419/skimble-workout-trainer-exercise-reverse-crunches-4_full.jpg Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment. 2425 https://s3.amazonaws.com/prod.skimble/assets/2425/skimble-workout-trainer-exercise-reverse-crunches-2_full.jpg Inhale. Return your bent legs back down to the ground slowly. This is a small movement so take your time to really feel it throughout your abs. 9 ddb1bb44bcd72e826025d8a25436862a3b7f0fe6 68 Rest
Chill out and breathe!
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 1011 Hollow Body Holds
Lie flat on your back with your arms outstretched overhead. With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for at least four counts until lowering and repeating.
20 true 5 0 32768 3778 https://s3.amazonaws.com/prod.skimble/assets/3778/skimble-workout-trainer-exercise-hollow-body-hold-2_full.jpg Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in. 3781 https://s3.amazonaws.com/prod.skimble/assets/3781/skimble-workout-trainer-exercise-hollow-body-hold-1_full.jpg With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating. 6 673ee8382f72fd641406cb8aab5750024ac7630f 68 Rest
Chill out and breathe!
45 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 930 Right Side Plank
Lie on your side and stack ankles and knees on top of each other. Shift your body weight over to right side and prop yourself up with your hand. Rest at your waist or reach up to the ceiling.
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Lie on your left side and stack ankles and knees on top of each other. Shift your body weight over and prop yourself up with your hand. Rest right hand at your waist or reach up to the ceiling.
30 0 0 true 32768 1590216 https://s3.amazonaws.com/prod.skimble/assets/1590216/skimble-workout-trainer-exercise-left-side-plank-01_full.jpg 1590232 https://s3.amazonaws.com/prod.skimble/assets/1590232/skimble-workout-trainer-exercise-left-side-plank-02_full.jpg 1590224 https://s3.amazonaws.com/prod.skimble/assets/1590224/skimble-workout-trainer-exercise-left-side-plank-03_full.jpg 1265 8b1b80b4ffbdd47ae8b8757075d1d2963aa8bf60 118 5fcedb37c0bf6baaa45b02f410cbf5e3f4ed35fe 68 Rest
Chill out and breathe!
45 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2026-06-21T04:48:40Z 2026-06-21T04:48:39Z Jump RopeLegs2017-05-31T01:13:38Z16961669zvm3gf817xfqTacticalPolymathhttps://s3assets.skimble.com/photos/34603730/image_thumb.jpghttps://s3assets.skimble.com/photos/34603730/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2532 1341037 16961669 The Man (First Trial) 3 Strength Muscle Conditioning Grip Athleticism https://s3.amazonaws.com/prod.skimble/assets/3254692/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3254692/image_full.jpg false 862295d9-7b53-4f55-aade-24be3b0afc55 2 0 false true 0 1341037-the-man-first-trial false 3985 5 114485 Broad Jumps
Jump as far forward as you can
8 true 2.5 true true 1 true 3 32768 68 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 990 Jump for Joy
Jump up high, raising your arms up with a big smile!
straight jump 5 true 2.5 0 true 2 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 Rest
Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 12 621 Pull-Ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle. Lower and repeat.
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Chill out and breathe!
90 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
300 true 3 0 true 100 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68 Rest
Chill out and breathe!
180 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 5 1744 Farmer's Walk
Start standing with your dumbbells in your hands and feet hip-width apart. Keep your abs engaged and sholders set back as you walk forward in a controlled manner.
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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 1 44 Corpse
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.
300 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 2026-06-21T04:40:10Z 2026-06-21T04:40:10Z Pull Up Bar, Dumbbells, Exercise MatBack2017-05-31T01:13:38Z16961669zvm3gf817xfqTacticalPolymathhttps://s3assets.skimble.com/photos/34603730/image_thumb.jpghttps://s3assets.skimble.com/photos/34603730/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse2532 1341036 440037 Hybrid Kettlebell - Kickboxing Conditioning 3 https://s3.amazonaws.com/prod.skimble/assets/63789/skimble-workout-trainer-exercise-dance-cross-hip-pops-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/63789/skimble-workout-trainer-exercise-dance-cross-hip-pops-1_full.jpg false f06050df-71b5-4f7d-ad8a-424c1df70034 0 0 false true 0 1341036-hybrid-kettlebell---kickboxing-conditioning false 360 2 81271 Runner's Lunge with Stretch
Start standing with room behind you. Step one leg back into a deep runner's lunge as you place both hands on the floor. Hold for a moment then push back to a plank. Switch sides by drawing the other leg up by your hands and reaching back into another runner's lunge.
60 true 5 0 32768 35418 https://s3.amazonaws.com/prod.skimble/assets/35418/skimble-workout-trainer-exercise-pregnancy-reverse-lunge-with-stretch-5_full.jpg 35420 https://s3.amazonaws.com/prod.skimble/assets/35420/skimble-workout-trainer-exercise-pregnancy-reverse-lunge-with-stretch-3_full.jpg 35419 https://s3.amazonaws.com/prod.skimble/assets/35419/skimble-workout-trainer-exercise-pregnancy-reverse-lunge-with-stretch-4_full.jpg 1778 Hip Pops
Start with feet shoulder-width apart and hands on your hips. Stay in place and push your hip to the right as you shift all of your body weight to the right. Bend your knees while popping the hip to give in more exaggeration. Then shift your hip to the left and let your body weight follow.
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Stand or sit on a sturdy chair. With good posture, slowly roll your shoulders up and back, repeating several times before you change direction.
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Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.
20 true 4 0 0 32768 1588265 https://s3.amazonaws.com/prod.skimble/assets/1588265/skimble-workout-trainer-exercise-good-morning-sunshine-01_full.jpg 1588266 https://s3.amazonaws.com/prod.skimble/assets/1588266/skimble-workout-trainer-exercise-good-morning-sunshine-02_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588285 https://s3.amazonaws.com/prod.skimble/assets/1588285/skimble-workout-trainer-exercise-good-morning-sunshine-04_full.jpg 1588294 https://s3.amazonaws.com/prod.skimble/assets/1588294/skimble-workout-trainer-exercise-good-morning-sunshine-05_full.jpg 1588304 https://s3.amazonaws.com/prod.skimble/assets/1588304/skimble-workout-trainer-exercise-good-morning-sunshine-06_full.jpg 1588310 https://s3.amazonaws.com/prod.skimble/assets/1588310/skimble-workout-trainer-exercise-good-morning-sunshine-07_full.jpg 1588315 https://s3.amazonaws.com/prod.skimble/assets/1588315/skimble-workout-trainer-exercise-good-morning-sunshine-08_full.jpg 1588323 https://s3.amazonaws.com/prod.skimble/assets/1588323/skimble-workout-trainer-exercise-good-morning-sunshine-09_full.jpg 1253 c9605f4693395ab41ca99df3cf142c0be2f7aacb 985 Alternating Side Reaches
Stand tall with your feet wider than shoulder width apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.
25 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 873 Big Forward Arm Circles
Stand with your feet hip-width apart and with your arms raised at your sides. Draw big forward circles with your arms.
10 true 2 0 true 0 32768 4831 https://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg Stand with your feet hip-width apart and with your arms raised at your sides. 4825 https://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg Draw big forward circles with your arms. 4826 https://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg This is a good mobility movement for loosening up your shoulder joints. 4829 https://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg Repeat and flow through the movement. 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b 874 Big Reverse Arm Circles
Stand with your feet hip-width apart and your arms raised to your sides. Rotate your arms backward and draw large circles.
10 true 2 0 true 0 32768 2702274 https://s3.amazonaws.com/prod.skimble/assets/2702274/skimble-workout-trainer-exercse-large-arm-circles-1_copy.jpeg_full.jpg Stand with feet hip-width apart and arms raised to your sides. 2702264 https://s3.amazonaws.com/prod.skimble/assets/2702264/skimble-workout-trainer-exercse-large-arm-circles-2_copy.jpeg_full.jpg Rotate your arms backward and draw large circles. 2702269 https://s3.amazonaws.com/prod.skimble/assets/2702269/skimble-workout-trainer-exercse-large-arm-circles-3_copy.jpeg_full.jpg This is a good mobility movement for loosening up your shoulder joints. 2702268 https://s3.amazonaws.com/prod.skimble/assets/2702268/skimble-workout-trainer-exercse-large-arm-circles-4_copy.jpeg_full.jpg Draw your belly button into your core and keep your eyes focused forward, as you continue to repeat this movement for several reps. 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 271 Wall Push-Ups
Stand a few feet away from a wall. Place your hands just wider than your shoulders on the wall. Pull your abs in, bend your elbows and lower your body towards the wall until your elbows are at 90 degree angles. Keep your back straight!
25 true 2.5 0 true 0 65536 2737 https://s3.amazonaws.com/prod.skimble/assets/2737/skimble-workout-trainer-exercise-wall-push-up-1_full.jpg 2740 https://s3.amazonaws.com/prod.skimble/assets/2740/skimble-workout-trainer-exercise-wall-push-up-2_full.jpg 2743 https://s3.amazonaws.com/prod.skimble/assets/2743/skimble-workout-trainer-exercise-wall-push-up-3_full.jpg 228 http://www.youtube.com/watch?v=mjxU23MNZbE 357 8492ca55c1bd752b3a8abc3a6a7c12238343c6d6 1886 Gate Openers
Begin standing with your arms bent. Lift one knee up, then move it out to the side. Return the leg to the start and repeat on the other side. Keep your chest open and your abs engaged!
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Stand with feet hip-width apart. Lift and bend a knee, gently pulling it close to your body. Return and repeat while alternating legs.
25 0 0 true 0 32768 3806 https://s3.amazonaws.com/prod.skimble/assets/3806/skimble-workout-trainer-exercise-high-knee-pulls-1_full.jpg 3805 https://s3.amazonaws.com/prod.skimble/assets/3805/skimble-workout-trainer-exercise-high-knee-pulls-2_full.jpg 3802 https://s3.amazonaws.com/prod.skimble/assets/3802/skimble-workout-trainer-exercise-high-knee-pulls-3_full.jpg 3805 https://s3.amazonaws.com/prod.skimble/assets/3805/skimble-workout-trainer-exercise-high-knee-pulls-2_full.jpg 361 http://www.youtube.com/watch?v=L3Z-TLoQHHw 877 410b114d3f636de3ec8d8439b74dd13a995d3d2c 1663 Side to Side Left Leg Swings
Stand with your feet together, then shift your weight onto your right leg. In a fluid motion, swing your left leg laterally up then return just passed your standing foot. Repeat! For beginners, use a wall or chair to assist you.
15 true 2.5 0 true 0 32768 53504 https://s3.amazonaws.com/prod.skimble/assets/53504/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-1_full.jpg 53502 https://s3.amazonaws.com/prod.skimble/assets/53502/skimble-workout-trainer-exercise-lateral-left-side-leg-swings-2_full.jpg 800 350eaad4d414e3c18dfc6e48d38e00caf108dad9 1662 Side to Side Right Leg Swings
Start standing with your feet together. Shift your weight onto your left leg. In a fluid motion, swing your right leg laterally up then return just passed your standing foot. Repeat! Maintain your balance by looking forward.
15 true 2.5 0 true 0 32768 53508 https://s3.amazonaws.com/prod.skimble/assets/53508/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-1_full.jpg 53514 https://s3.amazonaws.com/prod.skimble/assets/53514/skimble-workout-trainer-exercise-lateral-right-side-leg-swings-2_full.jpg 499 31a916209e5828520558e216939b5e1613f01494 965 Jog on the Spot
Engage your core and run lightly on the spot. Swing your arms.
25 0 true 0 true 0 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 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 3 6421 Bicep Butterfly
30 true 2.5 true 1 true 0 8 552140 2 https://s3.amazonaws.com/prod.skimble/assets/552140/image_full.jpg 552148 2 https://s3.amazonaws.com/prod.skimble/assets/552148/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 45472 Deadlift To Calf Raise
Bend knees slightly and hinge at hips while lowering as far as your hamstrings let you and come back up and come up and rise on your tippy toes for calf raise
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Take a break. Get ready for the next exercise!
5 0 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 2281 Cross Body Hammer Curls
Stand with dumbbells in hand. With thumbs toward the ceiling, lift up one dumbbell across to the opposite shoulder and lower. Alternate sides and repeat.
Do both arms same time , try to do 12 reps per set 30 true 2.5 true 1 true 2 8 1863892 https://s3.amazonaws.com/prod.skimble/assets/1863892/skimble-workout-trainer-exercise-cross-body-hammer-curls-1_full.jpg 1863900 https://s3.amazonaws.com/prod.skimble/assets/1863900/skimble-workout-trainer-exercise-cross-body-hammer-curls-2_full.jpg 1863908 https://s3.amazonaws.com/prod.skimble/assets/1863908/skimble-workout-trainer-exercise-cross-body-hammer-curls-3_full.jpg 1863916 https://s3.amazonaws.com/prod.skimble/assets/1863916/skimble-workout-trainer-exercise-cross-body-hammer-curls-4_full.jpg 1387 c276a0e7c584342f7bba9b5d626a2e370175034c 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 80209 External Rotation Calf Raises
12 per set 15 true 2.5 true 1 true 0 8 32 2619058 2 https://s3.amazonaws.com/prod.skimble/assets/2619058/image_full.jpg 80210 Internal Rotation Calf Raises
12 per set 15 true 2.5 true 1 true 0 8 32 2619066 2 https://s3.amazonaws.com/prod.skimble/assets/2619066/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 108402 DB Good Morning 2
35 true 2.5 true 1 true 0 8 2978975 2 https://s3.amazonaws.com/prod.skimble/assets/2978975/image_full.jpg 2562 7d8c8002a970681611a742ad9897b0af74eb6638 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 292 Prisoner Squats
Start with your hands behind your head and your 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. Press your hips forward when you stand up to activate your hamstrings.
30 true 2.5 0 true 0 32768 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. 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. 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 76202 Single Leg Bicep Curl
Balance on one leg while doing a bicep curl, switch legs halfway through
30 true 2.5 true 1 true 0 8 2531622 2 https://s3.amazonaws.com/prod.skimble/assets/2531622/image_full.jpg 2531630 2 https://s3.amazonaws.com/prod.skimble/assets/2531630/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 45477 Side Dumbbell Leg Raise
Take a dumbbell and place on your side either laying down or standing and lift your leg side ways. For more intensity add resistance bands
Left side - try to do 12 per set 30 true 2.5 true 1 true 0 8 1792223 2 https://s3.amazonaws.com/prod.skimble/assets/1792223/image_full.jpg 45477 Side Dumbbell Leg Raise
Take a dumbbell and place on your side either laying down or standing and lift your leg side ways. For more intensity add resistance bands
Right side - try to do 12 per set 30 true 2.5 true 1 true 0 8 1792223 2 https://s3.amazonaws.com/prod.skimble/assets/1792223/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 2018 Plyo Jacks
Begin standing with your feet together. Slowly drop into a squat and cross your arms overhead. Slowly return them back to the start.
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Start in a high plank position and perform a push-up. Then quickly push back up and clap your hands before placing your hands back down to catch yourself.
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Find (or imagine) a horizontal line on the floor. Hop forward over the line with both feet then hop back to start position as quickly as possible. Repeat. Make it more intense by only landing on the balls of your feet.
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Start with feet together and weight to chin. Press dumbbell up and jump like a jumping jack.
20 true 2.5 true 1 true 0 8 2683486 2 https://s3.amazonaws.com/prod.skimble/assets/2683486/image_full.jpg 2683502 2 https://s3.amazonaws.com/prod.skimble/assets/2683502/image_full.jpg 2683494 2 https://s3.amazonaws.com/prod.skimble/assets/2683494/image_full.jpg 2131 Plyo Side Lunges to Touch
Stand in a wide leg stance. Hop one leg out and bend at the knee to get into a side lunge. Simultaneously tap the floor in front with your opposite hand. Push off and hop yourself into a side lunge with the other leg, tapping with the other hand. Alternate side lunges and touches.
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20 true 2.5 0 true 0 1000242 2 https://s3.amazonaws.com/prod.skimble/assets/1000242/image_full.jpg 68 Rest
Chill out and breathe!
20 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 59079 Arm Stretch
25 true 2.5 0 true 0 2131930 2 https://s3.amazonaws.com/prod.skimble/assets/2131930/image_full.jpg 2131938 2 https://s3.amazonaws.com/prod.skimble/assets/2131938/image_full.jpg 1890 Bicep Stretches
Sit with your knees bent, feet flat on the floor. Exhale and slide your butt forward and hands back, creating a stretch in your biceps and shoulders. Hold.
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30 true 2.5 true true 1 true 0 32768 3174724 2 https://s3.amazonaws.com/prod.skimble/assets/3174724/image_full.jpg 3174733 2 https://s3.amazonaws.com/prod.skimble/assets/3174733/image_full.jpg 3174742 2 https://s3.amazonaws.com/prod.skimble/assets/3174742/image_full.jpg 970 Wall Calf Stretches
Stand facing a wall, about one foot away. Place hands on the wall and dig your heel into the floor while your toes rest on the wall to gently stretch out the calf. Alternate calves.
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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!
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The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
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In a forward right lunge, lower down onto your left knee keeping your hips tucked underneath you and glutes squeezed. With your left hand overhead, move your hips slightly forward. For a more intense stretch lean to the right.
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In a forward left lunge, lower down onto your right knee keeping your hips tucked underneath you and glutes squeezed. With your right hand overhead, move your hips slightly forward. For a more intense stretch lean to the left.
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Lie down on your back with your knees bent. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inward.
25 0 0 69973 https://s3.amazonaws.com/prod.skimble/assets/69973/skimble-workout-trainer-exercise-pretzel-stretch_279a0227-1_full.jpg 69980 https://s3.amazonaws.com/prod.skimble/assets/69980/skimble-workout-trainer-exercise-pretzel-stretch_279a0230-2_full.jpg 69987 https://s3.amazonaws.com/prod.skimble/assets/69987/skimble-workout-trainer-exercise-pretzel-stretch_279a0231-3_full.jpg 69973 https://s3.amazonaws.com/prod.skimble/assets/69973/skimble-workout-trainer-exercise-pretzel-stretch_279a0227-1_full.jpg 69993 https://s3.amazonaws.com/prod.skimble/assets/69993/skimble-workout-trainer-exercise-pretzel-stretch_279a0234-4_full.jpg 69998 https://s3.amazonaws.com/prod.skimble/assets/69998/skimble-workout-trainer-exercise-pretzel-stretch_279a0236-5_full.jpg 334 http://www.youtube.com/watch?v=wRBlnb6HahU 1071 4fd7ee8200ee5ecfaa5343faa8171d54ba296cb2 1609 Gorilla
Stand tall with your feet hip width apart. Inhale and place your hands on your hips. Exhale and fold forward. Release your hands down to the floor. Bend your knees and slide your hands under your feet. Stay for 4 breaths. Release your hands and place them on your hips. Inhale and rise up to a standing position.
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20 true 2.5 0 true 0 2131930 2 https://s3.amazonaws.com/prod.skimble/assets/2131930/image_full.jpg 2131938 2 https://s3.amazonaws.com/prod.skimble/assets/2131938/image_full.jpg 112979 Wrist Stretch Set
20 true 2.5 true true 1 true 0 32768 3174724 2 https://s3.amazonaws.com/prod.skimble/assets/3174724/image_full.jpg 3174733 2 https://s3.amazonaws.com/prod.skimble/assets/3174733/image_full.jpg 3174742 2 https://s3.amazonaws.com/prod.skimble/assets/3174742/image_full.jpg 59908 Rise And Plié
Stand feet apart rise to demi pointe then recover followed by plié.
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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!
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The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
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Sit with the soles of your feet together and knees wide. Clasp your hands around your feet. Inhale and lift your chest. Breathe deeply.
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Start standing tall with your feet close together. Inhale. Exhale and fold forward. Grab your big toes with your index fingers. Inhale. Exhale and deepen your fold.
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Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.
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Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.
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Stand on all four. Lift one leg and aim for opposite shoulder keeping your knee bent and glute contacted. Return to starting position and switch leg. Repeat.
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Muscle Group: Latissimus Dorsi Step 1: Stand with feet shoulder width apart. Keep your legs slightly bent. Position your hands in front of you. Interlace your fingers. Step 2: Extend your arms overhead. Pull as high as you can. Hold this position for 15-25 seconds.
25 0 0 true 0 32768 1424542 2 https://s3.amazonaws.com/prod.skimble/assets/1424542/image_full.jpg 1424550 2 https://s3.amazonaws.com/prod.skimble/assets/1424550/image_full.jpg 1424556 2 https://s3.amazonaws.com/prod.skimble/assets/1424556/image_full.jpg 873 Big Forward Arm Circles
Stand with your feet hip-width apart and with your arms raised at your sides. Draw big forward circles with your arms.
15 true 2 0 true 0 32768 4831 https://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg Stand with your feet hip-width apart and with your arms raised at your sides. 4825 https://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg Draw big forward circles with your arms. 4826 https://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg This is a good mobility movement for loosening up your shoulder joints. 4829 https://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg Repeat and flow through the movement. 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b 874 Big Reverse Arm Circles
Stand with your feet hip-width apart and your arms raised to your sides. Rotate your arms backward and draw large circles.
15 true 2 0 true 0 32768 2702274 https://s3.amazonaws.com/prod.skimble/assets/2702274/skimble-workout-trainer-exercse-large-arm-circles-1_copy.jpeg_full.jpg Stand with feet hip-width apart and arms raised to your sides. 2702264 https://s3.amazonaws.com/prod.skimble/assets/2702264/skimble-workout-trainer-exercse-large-arm-circles-2_copy.jpeg_full.jpg Rotate your arms backward and draw large circles. 2702269 https://s3.amazonaws.com/prod.skimble/assets/2702269/skimble-workout-trainer-exercse-large-arm-circles-3_copy.jpeg_full.jpg This is a good mobility movement for loosening up your shoulder joints. 2702268 https://s3.amazonaws.com/prod.skimble/assets/2702268/skimble-workout-trainer-exercse-large-arm-circles-4_copy.jpeg_full.jpg Draw your belly button into your core and keep your eyes focused forward, as you continue to repeat this movement for several reps. 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 976 Seal Jacks
Stand tall with your feet together and arms extended in front of your chest. Jump out spreading your legs and drawing your arms to the sides. Jump back to start and repeat.
20 true 1.5 0 true 0 32768 2957 https://s3.amazonaws.com/prod.skimble/assets/2957/skimble-workout-trainer-exercise-seal-jacks-4_full.jpg Stand tall with your feet together. Extend your hands in front of your chest, palm to palm. 2968 https://s3.amazonaws.com/prod.skimble/assets/2968/skimble-workout-trainer-exercise-seal-jacks-1_full.jpg Jump out, spreading your legs and snapping your arms to the sides. 2962 https://s3.amazonaws.com/prod.skimble/assets/2962/skimble-workout-trainer-exercise-seal-jacks-2_full.jpg Jump back to the start, clapping your hands together, and repeat. 707 0b5a81ad8c2593c2cd982c3f70c06aa520d03a12 3 2338 One Arm Dumbbell Rows
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Hinge forward at your hips. Bend one elbow, pulling a dumbbell to your rib cage. Alternate right and left arm rows as you repeat the movement.
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Take a break. Get ready for the next exercise!
5 0 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 1109 Elbow To Knee Twists
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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Take a break. Get ready for the next exercise!
5 0 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 2337 Dumbbell Shrugs
Hold a heavy set of dumbbells at your sides with straight arms and lats engaged. Shrug your shoulders up to your ears and slowly lower them back to the start.
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Take a break. Get ready for the next exercise!
5 0 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 102552 Seated Good Morning With Dumbbells
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Reduce your speed. Go slow and lower your heart rate.
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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 3 14923 Left Hand Discus Throw
Left side 35 true 2.5 0 true 0 881221 2 https://s3.amazonaws.com/prod.skimble/assets/881221/image_full.jpg 881229 2 https://s3.amazonaws.com/prod.skimble/assets/881229/image_full.jpg 14851 Right Hand Discus Throw
Left side 35 true 2.5 0 true 0 879446 2 https://s3.amazonaws.com/prod.skimble/assets/879446/image_full.jpg 879454 2 https://s3.amazonaws.com/prod.skimble/assets/879454/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 1650 Seated Leg Raises
Sit tall in the front of your chair with outstretched legs. Lean back and raise your legs up. Hold a moment before lowering and repeating.
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Take a break. Get ready for the next exercise!
5 0 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 113855 Bent Over Y Raises
Bent over Y raises targets the trapezius muscles and thr rear deltoid muscles. To perform them, hinge at the hips with a slight bend in your knees, hold dumbbells with your thumbs up, and raise your arms in a 'Y' shape until they are at shoulder height.
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Take a break. Get ready for the next exercise!
5 0 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 10225 Crunch Chop
Legs up straight. When crunch split legs put arms between legs, repeat.
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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 1 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 1142 Dumbbell Renegade Rows
With dumbbells in your hands, prop yourself up to plank position. Row your right arm and dumbbell, lower it back to the floor then row your left arm and dumbbell. Repeat while making sure your hips stay parallel to the floor.
45 true 3 true 1 true 0 8 5768 https://s3.amazonaws.com/prod.skimble/assets/5768/skimble-workout-trainer-exercise-dumbbell-renegade-rows-1_full.jpg With hexagonal dumbbells in your hand, prop yourself up to high plank position. 5764 https://s3.amazonaws.com/prod.skimble/assets/5764/skimble-workout-trainer-exercise-dumbbell-renegade-rows-3_full.jpg Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still. 5761 https://s3.amazonaws.com/prod.skimble/assets/5761/skimble-workout-trainer-exercise-dumbbell-renegade-rows-4_full.jpg Then, alternate sides by drawing your left dumbbell up to your left side. Make sure your hips stay parallel to the floor. 146 45ced69d3d46cb96f5be2da057946d1ef6fd2d46 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
45 true 2.5 0 true 0 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 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 2130 Single Arm Mountain Climbers
Begin on all fours, then come onto the balls of your feet. Step one leg forward and the other back. Alternate switching your leg positions while you simultaneously sweep one arm up and back. After several arm sweeps, switch sides!
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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 1 863 Chin to Chest Stretch
Lower you chin down toward your chest and feel the stretch throughout the back of your neck.
20 true 2.5 0 0 32768 2507698 https://s3.amazonaws.com/prod.skimble/assets/2507698/skimble-workout-trainer-exercise-chin-to-chest-stretch-01_full.jpg 2507699 https://s3.amazonaws.com/prod.skimble/assets/2507699/skimble-workout-trainer-exercise-chin-to-chest-stretch-02_full.jpg 1555 9a4f37d896b4cb7c4db9fde9ee37eb686f84a3d2 79844 Neck Trapezius Hold
Keep your head straight. Place both hands behind your head. Push your head against your hands while keeping your neck neutral.
20 0 0 true 0 32768 2610548 2 https://s3.amazonaws.com/prod.skimble/assets/2610548/image_full.jpg 243 Cat Cow
Begin with your palms down and knees on the floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
25 0 0 0 32768 1 48876 https://s3.amazonaws.com/prod.skimble/assets/48876/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-1_full.jpg Begin with your palms down and knees on floor. 48907 https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_full.jpg Raise your head, stick your butt out and drop your back into a dip. 48948 https://s3.amazonaws.com/prod.skimble/assets/48948/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-5_full.jpg Then drop your head, round your spine and arch your back. Repeat. 3823 https://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg This is a terrific way to build more mobility in your back. 3820 https://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg Try not to move too quickly, enjoy each position for a moment. 270 300ece95a9c89c6a2feba147206769a0541a87c1 1900 Simple Seated Twist
Sit in a comfortable seat. Inhale. Exhale and twist to one side with one hand behind you and one in front of you. Hold for a breath, return to your comfortable seat, then switch sides.
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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
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Kneeling, stack your hips over your knees. Place your hands on your lower back. Inhale and lift your chest up and back. Keep your hands on your lower back or place them on your heels.
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On your back, bend your knees with your legs wider than torso width. Gently grip your feet with your hands, pulling your knees toward your armpits. If you'd like, hook your fingers to your toes to deepen the stretch. Flex your heels.
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Keep your head straight. Place both hands behind your head. Push your head against your hands while keeping your neck neutral.
20 0 0 true 0 32768 2610548 2 https://s3.amazonaws.com/prod.skimble/assets/2610548/image_full.jpg 243 Cat Cow
Begin with your palms down and knees on the floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
25 0 0 0 32768 1 48876 https://s3.amazonaws.com/prod.skimble/assets/48876/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-1_full.jpg Begin with your palms down and knees on floor. 48907 https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_full.jpg Raise your head, stick your butt out and drop your back into a dip. 48948 https://s3.amazonaws.com/prod.skimble/assets/48948/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-5_full.jpg Then drop your head, round your spine and arch your back. Repeat. 3823 https://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg This is a terrific way to build more mobility in your back. 3820 https://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg Try not to move too quickly, enjoy each position for a moment. 270 300ece95a9c89c6a2feba147206769a0541a87c1 1900 Simple Seated Twist
Sit in a comfortable seat. Inhale. Exhale and twist to one side with one hand behind you and one in front of you. Hold for a breath, return to your comfortable seat, then switch sides.
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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
20 0 0 0 1 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57014 https://s3.amazonaws.com/prod.skimble/assets/57014/skimble-workout-trainer-exercise-yoga-lying-torso-twists-2_full.jpg 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57013 https://s3.amazonaws.com/prod.skimble/assets/57013/skimble-workout-trainer-exercise-yoga-lying-torso-twists-3_full.jpg 985 430228727d4d4281bc6c853d3154f35740411a2c 950 Camel
Kneeling, stack your hips over your knees. Place your hands on your lower back. Inhale and lift your chest up and back. Keep your hands on your lower back or place them on your heels.
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Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
25 0 0 49924 https://s3.amazonaws.com/prod.skimble/assets/49924/skimble-workout-trainer-yoga-exercise-standing-forward-bend_full.jpg 21332 https://s3.amazonaws.com/prod.skimble/assets/21332/skimble-workout-trainer-exercise-lean-forward-2_full.jpg 743 283097dfd2253b19e1a7f64a256612187f21ac4f 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.caftruefalsetruefemalefalse2026-06-28T20:47:06Z 2026-06-21T00:36:03Z Dumbbells, Bench, Chair, Exercise MatCore, Back2022-12-04T15:15:33Z19303568t8luuv99v6g8EsteveKhttps://s3assets.skimble.com/photos/34576296/image_thumb.jpghttps://s3assets.skimble.com/photos/34576296/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsefalsetruefalse558 1341033 19303568 Grind - Dumbbell And Body (Lower And Core Plus Cardio Set ) 3 Core, quads, glutes calves and hamstrings Try to do 12 repetitions of each exercise with as much weight as possible to continue to end of the rep without sacrificing form. Form > heavy weights. Try not to add extra breaks . https://s3.amazonaws.com/prod.skimble/assets/41080/skimble-workout-trainer-exercise-glute-twist-lunges-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/41080/skimble-workout-trainer-exercise-glute-twist-lunges-3_full.jpg false D1C2E4E1-B1EC-4BCA-B3D7-8C56D6CC190C 1334122 0 0 false true 0 1341033-grind---dumbbell-and-body-lower-and-core-plus-cardio-set- false 2320 1 985 Alternating Side Reaches
Stand tall with your feet wider than shoulder width apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.
20 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 30656 Stretch - Standing Overhead Arm
Muscle Group: Latissimus Dorsi Step 1: Stand with feet shoulder width apart. Keep your legs slightly bent. Position your hands in front of you. Interlace your fingers. Step 2: Extend your arms overhead. Pull as high as you can. Hold this position for 15-25 seconds.
20 0 0 true 0 32768 1424542 2 https://s3.amazonaws.com/prod.skimble/assets/1424542/image_full.jpg 1424550 2 https://s3.amazonaws.com/prod.skimble/assets/1424550/image_full.jpg 1424556 2 https://s3.amazonaws.com/prod.skimble/assets/1424556/image_full.jpg 1886 Gate Openers
Begin standing with your arms bent. Lift one knee up, then move it out to the side. Return the leg to the start and repeat on the other side. Keep your chest open and your abs engaged!
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Start standing with your feet hip-width apart and your elbows bent. Lift up one knee so that your leg is parallel to the floor. For more intensity, jog lightly or do lunges in between high knees.
25 true 2.5 0 true 0 32768 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. 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. 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. 126 3f6aa945563922d983c795ed90c520a9f470d72d 1008 Squat Pulses
Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.
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Start standing with your feet together. Shift your weight onto your left leg. In a fluid motion, swing your right leg laterally up then return just passed your standing foot. Repeat! Maintain your balance by looking forward.
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Start standing with your feet together. Shift your weight onto your left leg. In a fluid motion, swing your right leg laterally up then return just passed your standing foot. Repeat! Maintain your balance by looking forward.
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Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. Lift back up to the start position and repeat, alternating sides.
25 true 2.5 0 true 0 32768 12845 https://s3.amazonaws.com/prod.skimble/assets/12845/skimble-workout-trainer-exercise-rotating-toe-touches-3_full.jpg Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. 12842 https://s3.amazonaws.com/prod.skimble/assets/12842/skimble-workout-trainer-exercise-rotating-toe-touches-2_full.jpg Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. 12838 https://s3.amazonaws.com/prod.skimble/assets/12838/skimble-workout-trainer-exercise-rotating-toe-touches-1_full.jpg Lift back up to the start position and repeat, alternating sides. 12849 https://s3.amazonaws.com/prod.skimble/assets/12849/skimble-workout-trainer-exercise-rotating-toe-touches-4_full.jpg Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs. 360 80216807199e9ab91b87f6cd12801d3df0905dd1 786 Jumping Jacks
Start standing wut your feet together and your arms by your sides. In a fluid motion, jump your legs out to the side and raise your arms up over your head. Land in your starting position and repeat.
25 true 2.5 0 true 0 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 3 30591 Calf - Dumbbell Calf Jump
Muscle: Gastrocnemius Step 1: Stand with your feet hip-width apart. Grab a pair of dumbbells and hold them at your sides at arm's length. Step 2: Dip your knees so they are bent about 45 degrees and jump as high as you can. Point your toes toward the floor when you jump. Step 3: Allow your knees to bend 45 degrees when your land, then immediately jump again.
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Take a break. Get ready for the next exercise!
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Perform crunches at a swift and steady beat with proper form.
25 true 1 0 true 0 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 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 15331 Figure-4 Squat
Lay foot on knee, opening hip. Squat.
30 true 2.5 0 true 0 32768 895682 2 https://s3.amazonaws.com/prod.skimble/assets/895682/image_full.jpg 895690 2 https://s3.amazonaws.com/prod.skimble/assets/895690/image_full.jpg 68 Rest
Chill out and breathe!
30 0 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 68 Rest
Chill out and breathe!
25 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 2340 Dumbbell Deadlifts
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.
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Take a break. Get ready for the next exercise!
5 0 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 64908 Tip Toe Farmers Carry
30 0 true 1 true 0 2253678 2 https://s3.amazonaws.com/prod.skimble/assets/2253678/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 1881 Glute Twist Lunges
Start standing with your legs shoulder width apart arms up. Step out into a cross squat, where your lead leg steps out diagonally. At the bottom of the lunge, twist your upper body to the side.
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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 1 68 Rest
Chill out and breathe!
25 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 79685 Airplane
Left leg - try to do 3 holds for 15 sec each 45 true 2.5 0 true 0 32768 2606433 2 https://s3.amazonaws.com/prod.skimble/assets/2606433/image_full.jpg 79685 Airplane
Right leg - try to do 3 holds for 15 sec each 45 true 2.5 0 true 0 32768 2606433 2 https://s3.amazonaws.com/prod.skimble/assets/2606433/image_full.jpg 1736 Transition
Take a break. Get ready for the next exercise!
5 0 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 1195 Front Kicks
Stand with your legs slightly apart, and your fists protecting your face. Bring your left knee up and extend your leg out in front of you. Repeat 4 times, then switch sides.
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Chill out and breathe!
25 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 68 Rest
Chill out and breathe!
25 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 72383 Run in place
Run at 95% effort
Run fast for the whole time 20 0 0 0 2434106 2 https://s3.amazonaws.com/prod.skimble/assets/2434106/image_full.jpg 900 Cross Knees to Elbows
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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Standing tall with feet together, quickly drop down into a wide plie squat position with your hands on your knees. Push off your knees with your hands and pop right back up to the start position. Repeat.
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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 0 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 1095 Lateral Hops to Stabilization
Stand with your feet together and knees and hips slightly bent. Hop sideways keeping your body forward. Land softly!
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20 true 2.5 0 true 0 32768 2177612 2 https://s3.amazonaws.com/prod.skimble/assets/2177612/image_full.jpg 68 Rest
Chill out and breathe!
25 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 1 607 Upward Facing Dog
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
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Kneeling, stack your hips over your knees. Place your hands on your lower back. Inhale and lift your chest up and back. Keep your hands on your lower back or place them on your heels.
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Stand facing a wall, about one foot away. Place hands on the wall and dig your heel into the floor while your toes rest on the wall to gently stretch out the calf. Alternate calves.
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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!
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Stand with feet hip-width apart. Lift and bend a knee, gently pulling it close to your body. Return and repeat while alternating legs.
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The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
25 true 2.5 true true 2 true 0 262144 3177919 2 https://s3.amazonaws.com/prod.skimble/assets/3177919/image_full.jpg 3177928 2 https://s3.amazonaws.com/prod.skimble/assets/3177928/image_full.jpg 871 Left Hip Flexor Stretch
In a forward right lunge, lower down onto your left knee keeping your hips tucked underneath you and glutes squeezed. With your left hand overhead, move your hips slightly forward. For a more intense stretch lean to the right.
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In a forward left lunge, lower down onto your right knee keeping your hips tucked underneath you and glutes squeezed. With your right hand overhead, move your hips slightly forward. For a more intense stretch lean to the left.
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On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
20 0 0 0 1 5902 https://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_full.jpg 54143 https://s3.amazonaws.com/prod.skimble/assets/54143/skimble-workout-trainer-exercise-yoga-advanced-crow-4_full.jpg 145 0222f1373f41881fbb769f00e37cc0b9334e18c3 970 Wall Calf Stretches
Stand facing a wall, about one foot away. Place hands on the wall and dig your heel into the floor while your toes rest on the wall to gently stretch out the calf. Alternate calves.
20 0 0 true 0 65536 11377 https://s3.amazonaws.com/prod.skimble/assets/11377/skimble-workout-trainer-exercise-wall-calf-stretches-1_full.jpg 11378 https://s3.amazonaws.com/prod.skimble/assets/11378/skimble-workout-trainer-exercise-wall-calf-stretches-2_full.jpg 4621 https://s3.amazonaws.com/prod.skimble/assets/4621/skimble-workout-trainer-exercise-wall-calf-stretches-1_full.jpg 4623 https://s3.amazonaws.com/prod.skimble/assets/4623/skimble-workout-trainer-exercise-wall-calf-stretches-2_full.jpg 322 9f1041932da0710c68d8ed1e65e87340dc9cc649 795 Quad Stretches
Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!
20 0 0 43921 https://s3.amazonaws.com/prod.skimble/assets/43921/skimble-workout-trainer-exercise-quad-stretches-1_full.jpg 43922 https://s3.amazonaws.com/prod.skimble/assets/43922/skimble-workout-trainer-exercise-quad-stretches-2_full.jpg 43924 https://s3.amazonaws.com/prod.skimble/assets/43924/skimble-workout-trainer-exercise-quad-stretches-3_full.jpg 43929 https://s3.amazonaws.com/prod.skimble/assets/43929/skimble-workout-trainer-exercise-quad-stretches-4_full.jpg 500 9fc5da87f52fed6a53e5a2f15256c3b35697dfbc 113028 Seated Hamstring Stretch
The seated hamstring stretch targets all the muscles that make up the hamstring muscle group. Do each side and hold for 5 seconds
20 true 2.5 true true 2 true 0 262144 3177919 2 https://s3.amazonaws.com/prod.skimble/assets/3177919/image_full.jpg 3177928 2 https://s3.amazonaws.com/prod.skimble/assets/3177928/image_full.jpg 1609 Gorilla
Stand tall with your feet hip width apart. Inhale and place your hands on your hips. Exhale and fold forward. Release your hands down to the floor. Bend your knees and slide your hands under your feet. Stay for 4 breaths. Release your hands and place them on your hips. Inhale and rise up to a standing position.
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