1305 arms Arms Руки Тренировки для рук https://www.skimble.com/images/workouts/categories/arms_40x40.png https://www.skimble.com/images/workouts/categories/arms_100x100.png https://www.skimble.com/images/workouts/categories/arms_200x200.png https://www.skimble.com/images/workouts/categories/v2/arms_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/arms_640x640.jpg false true 42 17294 3 In this super-popular workout, you will complete a total of 100 push-ups and 100 crunches or sit-ups, whichever you prefer. Just remember to keep your movements sharp and controlled. Take on this challenging, fast-tempo workout to really test your arm and ab strength and stamina. Aim for 1 rep per second of exercise! Feel free to use an exercise mat underneath you for added comfort. Make it more fun by teaming up with a partner! You can alternate holding each other’s feet during crunches for extra support and motivation. https://s3.amazonaws.com/prod.skimble/assets/3027090/skimble-workout-trainer-app-wow-workout-of-the-week_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3027090/skimble-workout-trainer-app-wow-workout-of-the-week_1_full.jpg false BABDD66A-7222-4D58-ADE7-5FACC687B50D 355704 37761 false true 243 42-5-min-arms-abs false 300 5

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

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Shake our your arms and set up for crunches.

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

20 true 1 true 4 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

Stretch your arms overhead and then set up for push-ups.

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1claudiaClaudiahttps://www.skimble.com/images/speakers/claudia_full_134x348.pnghttps://www.skimble.com/images/speakers/claudia_square_100x100.pnghttps://www.skimble.com/images/speakers/claudia_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/claudia-sample.caftruetruefalsefemalecom.skimble.workouts.audio.maria.5minarmsandabstrue3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-05-24T01:00:12Z 2010-08-13T18:13:20Z No EquipmentCore, Arms2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1290491 17294 1 You don't need fancy equipment to give your arms & legs a challenge. In fact, all you need for this session is something you already have: a wall. This creative, equipment-free routine uses wall-supported exercises to build strength, stability, and balance in a fresh way. Wherever you are, this workout proves that with a little creativity, fitness can happen anywhere. https://s3.amazonaws.com/prod.skimble/assets/3101957/skimble-workout-trainer-app-wow-workout-of-the-week_41_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3101957/skimble-workout-trainer-app-wow-workout-of-the-week_41_full.jpg false 7ae16856-1411-11f0-ad6a-42010a80001d 83 10 false true 181 1290491-wonder-wall false 890 1 977

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

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

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

20 true 2 true 1 32768 4831 https://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg Stand with your feet hip-width apart and with your arms raised at your sides. 4825 https://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg Draw big forward circles with your arms. 4826 https://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg This is a good mobility movement for loosening up your shoulder joints. 4829 https://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg Repeat and flow through the movement. 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b 874

Stand with your feet hip-width apart and your arms raised to your sides. Rotate your arms backward and draw large circles.

20 true 2 true 1 32768 2702274 https://s3.amazonaws.com/prod.skimble/assets/2702274/skimble-workout-trainer-exercse-large-arm-circles-1_copy.jpeg_full.jpg Stand with feet hip-width apart and arms raised to your sides. 2702264 https://s3.amazonaws.com/prod.skimble/assets/2702264/skimble-workout-trainer-exercse-large-arm-circles-2_copy.jpeg_full.jpg Rotate your arms backward and draw large circles. 2702269 https://s3.amazonaws.com/prod.skimble/assets/2702269/skimble-workout-trainer-exercse-large-arm-circles-3_copy.jpeg_full.jpg This is a good mobility movement for loosening up your shoulder joints. 2702268 https://s3.amazonaws.com/prod.skimble/assets/2702268/skimble-workout-trainer-exercse-large-arm-circles-4_copy.jpeg_full.jpg Draw your belly button into your core and keep your eyes focused forward, as you continue to repeat this movement for several reps. 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 2284

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.

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Stand with your feet together. Move your knees in a circular motion, paying attention to keeping your feet flat on the floor and the movement in your ankles.

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Start standing with your feet hip-width apart and your arms lifted out to the sides. Keeping your leg straight, lift it up in a kicking motion as high as you comfortably can. Then lower it back down and repeat, alternating legs.

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Take a break. Get ready for the next exercise!

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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.

40 true 99.99 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 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 16

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

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Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1009

Stand a few feet away from a wall. Place your hands just wider than your shoulders on the wall. With your arms parallel to your sides, bend your elbows and lower your body towards the wall until your elbows are at 90 degree angles. Return and repeat, making sure your back is kept straight.

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Chill out and breathe!

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

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Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1085

Start with palms on a sturdy wall and arms straight in front of your shoulders. Keep your feet at a comfortable distance from the wall. Bend your elbows to perform a push-up and on the way back push extra hard so that you are able to remove your hands from the wall and clap your hands together.

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Chill out and breathe!

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

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Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1091

Create a diamond shape with your index fingers and thumbs and place it on a sturdy wall in front of you in line with your shoulders. Keep your feet at a comfortable distance from the wall, making sure your head, hips and heels form a straight line. Perform push-ups.

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Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 804

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

60 65536 60931 https://s3.amazonaws.com/prod.skimble/assets/60931/skimble-workout-trainer-exercise-wall-sit_full.jpg 36465 https://s3.amazonaws.com/prod.skimble/assets/36465/skimble-workout-trainer-exercise-wall-sit-1_full.jpg 36466 https://s3.amazonaws.com/prod.skimble/assets/36466/skimble-workout-trainer-exercise-wall-sit-2_full.jpg 36469 https://s3.amazonaws.com/prod.skimble/assets/36469/skimble-workout-trainer-exercise-wall-sit-3_full.jpg 36476 https://s3.amazonaws.com/prod.skimble/assets/36476/skimble-workout-trainer-exercise-wall-sit-4_full.jpg 491 eb0996944f56fa90387998e56fff5e935ca67f42 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1890

Sit with your knees bent, feet flat on the floor. Exhale and slide your butt forward and hands back, creating a stretch in your biceps and shoulders. Hold.

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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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Get on your back with one leg lifted. Grasp your calf with both hands and gently pull your leg in. Beginners can bend the other leg or use a strap placed beneath the lift foot. For flexible people, keep both legs straight. Hold for 20 then switch legs.

45 32768 1590387 https://s3.amazonaws.com/prod.skimble/assets/1590387/skimble-workout-trainer-exercise-lying-hamstring-stretches-02_full.jpg 1590384 https://s3.amazonaws.com/prod.skimble/assets/1590384/skimble-workout-trainer-exercise-lying-hamstring-stretches-01_full.jpg 333 http://www.youtube.com/watch?v=p5xZ8tD0-Gk 1257 1d2d60b06b12f705dae60bf4de03ee4f280103fa 1924

Lie down on your back with your legs straight. Squeeze your right leg into the chest and take it over to your left to twist. Stay for 3 breaths. Come back to center and switch sides.

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983 3162303 7 https://s3.amazonaws.com/prod.skimble/assets/3162303/maxresdefault_full.jpg 2026-04-27T17:01:13Z 2025-11-10T21:47:32Z DumbbellsArms, Corehttps://s3.amazonaws.com/prod.skimble/assets/3162304/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1276369 17294 3 Let's train together!!! Chest Workout at Home with Dumbbells (Low Impact, No Repeats) | By Fit Mo | ✘ Time: 45 sec on/ 15 sec off ✘ Calorie Burn: ≈ 100 - 300 Cal *The number of calories you burn will vary from person to person but this might serve as a guideline. ✘ This workout does not include a warm up. Warm up on your own beforehand https://s3.amazonaws.com/prod.skimble/assets/3029037/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3029037/maxresdefault_full.jpg false f09baa8a-cc62-11ef-a802-42010a800020 100 11 false true 143 1276369-intense-chest-workout false 1215 1

1215 3029037 7 https://s3.amazonaws.com/prod.skimble/assets/3029037/maxresdefault_full.jpg 2026-05-24T01:00:11Z 2025-01-06T19:17:58Z DumbbellsChest, Upper Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3029038/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1332059 17294 1 Muscular endurance is the name of the game! This equipment-free workout builds arm and core strength fast, so you can perform longer without burning out. It’s short, spicy, and the contrast is wild. Enjoy! 💪🔥 https://s3.amazonaws.com/prod.skimble/assets/3188109/skimble-workout-trainer-app-wow-workout-high_rep_arms_abs_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3188109/skimble-workout-trainer-app-wow-workout-high_rep_arms_abs_full.jpg false 0f66b84c-dc3e-11f0-adc6-42010a80002a 329 14 false true 61 1332059-high-rep-arms-abs false 320 4 74342

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

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Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1834

Lie on your back. Keeping your torso straight, bend your knees and bring them to one side so they are resting on the floor. Clasp your hands together behind your head. Lift your shoulders off the floor in a crunch motion. Keep your shoulders even as if you are doing a regular crunch. Bring your knees back up to center and down to the other side. Lift your shoulders and crunch again. Repeat, alternating sides.

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Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-05-17T01:00:09Z 2026-01-12T20:33:49Z Exercise MatCore, Arms12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1334486 17294 2 Follow along with us in this 15 minutes shoulders and biceps workout. You’ll need a set of light and moderate dumbbells to complete this workout. Choose a weight where it's challenging to finish a set of 10-12 repetitions. - House Active https://s3.amazonaws.com/prod.skimble/assets/3191373/sddefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3191373/sddefault_full.jpg false d09ef638-fd44-11f0-ae06-42010a800027 19 2 false true 22 1334486-shoulders-biceps false 969 1

969 3191373 7 https://s3.amazonaws.com/prod.skimble/assets/3191373/sddefault_full.jpg 2026-05-31T01:00:08Z 2026-01-29T19:00:44Z DumbbellsShoulders, Armshttps://s3.amazonaws.com/prod.skimble/assets/3191374/sddefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1290455 17294 2 Welcome to a game-changing upper body workout that's all about sculpting a robust back and biceps using the power of dumbbells. This workout routine is your ticket to a stronger, more defined upper body. You can conquer it from the comfort of your home or at your local gym! - Fit Tiff https://s3.amazonaws.com/prod.skimble/assets/3080593/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3080593/maxresdefault_full.jpg false ba940a42-13d7-11f0-9c05-42010a800020 28 1 false true 142 1290455-dumbbell-back-biceps false 1212 1

1212 3080593 7 https://s3.amazonaws.com/prod.skimble/assets/3080593/maxresdefault_full.jpg 2026-05-31T01:00:08Z 2025-04-07T17:42:51Z DumbbellsBack, Armshttps://s3.amazonaws.com/prod.skimble/assets/3080594/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1334141 17294 3 Get ready to challenge your upper body and core with this high-energy endurance workout! Your goal is to complete 100 push-ups and 100 crunches or sit-ups (your choice). Every rep should be strong, controlled, and precise. Keep the pace high by aiming for one rep per second, pushing your strength, stamina, and mental grit. Use an exercise mat for comfort and stability, especially during core work. https://s3.amazonaws.com/prod.skimble/assets/3201469/skimble-workout-trainer-app-power_abs_arms_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3201469/skimble-workout-trainer-app-power_abs_arms_full.jpg false 9b403b5a-f8a8-11f0-89bd-42010a80002a 75 5 false true 103 1334141-power-abs-arms false 300 5

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

20 true 1 true 4 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 68

Chill out and breathe!

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

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

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Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-05-31T01:00:08Z 2026-01-26T21:04:27Z No EquipmentCore, Arms12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1332068 17294 3 All you need for this workout is your drive to get stronger 💪 Handstand alert: a wall or door may be helpful for your current abilities. During the plank set, challenge yourself to keep your knees off the floor until the very end. The same goes for the shoulder circles! No resting those arms until the set is complete. Grab some space, sip some water, and get ready to build serious upper-body muscular endurance. https://s3.amazonaws.com/prod.skimble/assets/3201478/skimble-workout-trainer-app-balanced_upper_bodyweight_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3201478/skimble-workout-trainer-app-balanced_upper_bodyweight_full.jpg true 0d1d9c3a-dc3f-11f0-af10-42010a80001d 1 0 false true 23 1332068-balanced-upper-bodyweight false 740 1 1010

Start in half plank position. Take one hand, followed by the other, and push yourself up to full plank. Return back to half plank position, one arm at a time. Hold your body in a very straight line keeping your abs and glutes contracted throughout.

45 true 5 true 2 32768 53875 https://s3.amazonaws.com/prod.skimble/assets/53875/skimble-workout-trainer-exercise-elbows-to-hands-plank-1_full.jpg Start in a half plank position. Keep your head and neck in line with the rest of your spine. 53873 https://s3.amazonaws.com/prod.skimble/assets/53873/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_full.jpg Take one hand, followed by the other, and push yourself up to full plank position. 53872 https://s3.amazonaws.com/prod.skimble/assets/53872/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_full.jpg Hold your body in a very straight line keeping your abs and glutes contracted. 53871 https://s3.amazonaws.com/prod.skimble/assets/53871/skimble-workout-trainer-exercise-elbows-to-hands-plank-4_full.jpg Return back to half plank, one forearm at a time and repeat. Be sure to alternate your lead arm with each rep. 43 a712dec9277fcb7637dbb02556a96031eee04c0b 1037

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

45 true 3 true 2 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 2344

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

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

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

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

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

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

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Chill out and breathe!

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

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Chill out and breathe!

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

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

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

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

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

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

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Take a break. Get ready for the next exercise!

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

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

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Stand with dumbbells in hand. With thumbs toward the ceiling, lift up one dumbbell across to the opposite shoulder and lower. Alternate sides and repeat.

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With dumbbells in your hands hinge forward at your hips while keeping your back straight and biceps glued to the side of your ribs. Your elbows should be bent at 90 degree angles. Extend your elbows back fully. With control, lower the dumbbells back to 90 degrees, keeping your biceps tight to your ribs.

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

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Take a break. Get ready for the next exercise!

10 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 928

Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!

30 true 2.5 true 1 true 3 4 8 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 608

Sit or stand holding a dumbbell with one or both hands. Extend your arms overhead, elbows next to ears. Bend at the elbow to lower the weight behind your head and slowly back up. Be careful not to arch your back.

45 true 3 true 1 true 3 2 8 5162 https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 https://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd 1736

Take a break. Get ready for the next exercise!

10 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 526

With dumbbells in hand, prop yourself up to plank position. Do a push up. Row your right dumbbell, lower it back to the floor. Row your left dumbbell, lower it back to the floor. Make sure your hips stay parallel to the floor.

50 true 2.5 true 1 true 2 4 8 1863476 https://s3.amazonaws.com/prod.skimble/assets/1863476/skimble-workout-trainer-exercise-renegade-row-with-push-up-1_full.jpg 1863484 https://s3.amazonaws.com/prod.skimble/assets/1863484/skimble-workout-trainer-exercise-renegade-row-with-push-up-2_full.jpg 1863492 https://s3.amazonaws.com/prod.skimble/assets/1863492/skimble-workout-trainer-exercise-renegade-row-with-push-up-3_full.jpg 1863500 https://s3.amazonaws.com/prod.skimble/assets/1863500/skimble-workout-trainer-exercise-renegade-row-with-push-up-4_full.jpg 1863508 https://s3.amazonaws.com/prod.skimble/assets/1863508/skimble-workout-trainer-exercise-renegade-row-with-push-up-5_full.jpg 1863516 https://s3.amazonaws.com/prod.skimble/assets/1863516/skimble-workout-trainer-exercise-renegade-row-with-push-up-6_full.jpg 273 http://www.youtube.com/watch?v=tL4Ygzz20gk 1390 d998e9512a07d38d15e1e508086698b84dc3ecb4 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 2281

Stand with dumbbells in hand. With thumbs toward the ceiling, lift up one dumbbell across to the opposite shoulder and lower. Alternate sides and repeat.

45 true 2.5 true 1 true 2 1 8 1863892 https://s3.amazonaws.com/prod.skimble/assets/1863892/skimble-workout-trainer-exercise-cross-body-hammer-curls-1_full.jpg 1863900 https://s3.amazonaws.com/prod.skimble/assets/1863900/skimble-workout-trainer-exercise-cross-body-hammer-curls-2_full.jpg 1863908 https://s3.amazonaws.com/prod.skimble/assets/1863908/skimble-workout-trainer-exercise-cross-body-hammer-curls-3_full.jpg 1863916 https://s3.amazonaws.com/prod.skimble/assets/1863916/skimble-workout-trainer-exercise-cross-body-hammer-curls-4_full.jpg 1387 c276a0e7c584342f7bba9b5d626a2e370175034c 2339

With dumbbells in your hands hinge forward at your hips while keeping your back straight and biceps glued to the side of your ribs. Your elbows should be bent at 90 degree angles. Extend your elbows back fully. With control, lower the dumbbells back to 90 degrees, keeping your biceps tight to your ribs.

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

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Take a break. Get ready for the next exercise!

10 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 928

Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Move the weight diagonally across your body as if you were chopping wood. Switch sides after a few reps. This total body move works your legs, abs and shoulders!

30 true 2.5 true 1 true 3 4 8 1869280 https://s3.amazonaws.com/prod.skimble/assets/1869280/skimble-workout-trainer-exercise-dumbbell-woodchops-2_full.jpg 1869288 https://s3.amazonaws.com/prod.skimble/assets/1869288/skimble-workout-trainer-exercise-dumbbell-woodchops-3_full.jpg 1869296 https://s3.amazonaws.com/prod.skimble/assets/1869296/skimble-workout-trainer-exercise-dumbbell-woodchops-4_full.jpg 1869304 https://s3.amazonaws.com/prod.skimble/assets/1869304/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg 1869312 https://s3.amazonaws.com/prod.skimble/assets/1869312/skimble-workout-trainer-exercise-dumbbell-woodchops-6_full.jpg 1869320 https://s3.amazonaws.com/prod.skimble/assets/1869320/skimble-workout-trainer-exercise-dumbbell-woodchops-7_full.jpg 1869328 https://s3.amazonaws.com/prod.skimble/assets/1869328/skimble-workout-trainer-exercise-dumbbell-woodchops-8_full.jpg 520 https://www.youtube.com/watch?v=wMQPSXQaoec 1398 0d042aa3e741e5b0cd4ecea2db8d4ba50a2544a5 608

Sit or stand holding a dumbbell with one or both hands. Extend your arms overhead, elbows next to ears. Bend at the elbow to lower the weight behind your head and slowly back up. Be careful not to arch your back.

45 true 3 true 1 true 3 2 8 5162 https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 https://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd 1736

Take a break. Get ready for the next exercise!

10 32768 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 526

With dumbbells in hand, prop yourself up to plank position. Do a push up. Row your right dumbbell, lower it back to the floor. Row your left dumbbell, lower it back to the floor. Make sure your hips stay parallel to the floor.

50 true 2.5 true 1 true 2 4 8 1863476 https://s3.amazonaws.com/prod.skimble/assets/1863476/skimble-workout-trainer-exercise-renegade-row-with-push-up-1_full.jpg 1863484 https://s3.amazonaws.com/prod.skimble/assets/1863484/skimble-workout-trainer-exercise-renegade-row-with-push-up-2_full.jpg 1863492 https://s3.amazonaws.com/prod.skimble/assets/1863492/skimble-workout-trainer-exercise-renegade-row-with-push-up-3_full.jpg 1863500 https://s3.amazonaws.com/prod.skimble/assets/1863500/skimble-workout-trainer-exercise-renegade-row-with-push-up-4_full.jpg 1863508 https://s3.amazonaws.com/prod.skimble/assets/1863508/skimble-workout-trainer-exercise-renegade-row-with-push-up-5_full.jpg 1863516 https://s3.amazonaws.com/prod.skimble/assets/1863516/skimble-workout-trainer-exercise-renegade-row-with-push-up-6_full.jpg 273 http://www.youtube.com/watch?v=tL4Ygzz20gk 1390 d998e9512a07d38d15e1e508086698b84dc3ecb4 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-06-14T01:00:07Z 2026-01-26T22:03:27Z DumbbellsArms, Upper Body12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1338026 17294 2 A simple, effective way to build your upper body strength… you might even finish feeling like you’ve levitated. Start with strict pull-ups, then switch to kipping if your form starts to break down. No ego, just progress. Each time you return to this ladder, aim to rely less on kipping and more on strict reps. https://s3.amazonaws.com/prod.skimble/assets/3233944/skimble-workout-trainer-app-ladder_levitation_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3233944/skimble-workout-trainer-app-ladder_levitation_full.jpg true 7d3fdf00-3397-11f1-9930-42010a80002a 3 0 false true 2 1338026-ladder-levitation false 319 1 621

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!

30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

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

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

Chill out and breathe!

30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

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

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

Chill out and breathe!

30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

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

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

Chill out and breathe!

30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 621

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

13 true 2.5 true 5 3 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 68

Chill out and breathe!

30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1949

Begin with your palms facing away from you, hanging with straight arms from a pull-up bar. Slightly swing your legs back. Then, drive your knees towards your chest and pull up until your chin is above the bar.

16 true 4 true 4 3 2 36950 https://s3.amazonaws.com/prod.skimble/assets/36950/skimble-workout-trainer-exercise-kipping-pull-ups-1_full.jpg 36947 https://s3.amazonaws.com/prod.skimble/assets/36947/skimble-workout-trainer-exercise-kipping-pull-ups-2_full.jpg 36941 https://s3.amazonaws.com/prod.skimble/assets/36941/skimble-workout-trainer-exercise-kipping-pull-ups-3_full.jpg 36932 https://s3.amazonaws.com/prod.skimble/assets/36932/skimble-workout-trainer-exercise-kipping-pull-ups-5_full.jpg 36929 https://s3.amazonaws.com/prod.skimble/assets/36929/skimble-workout-trainer-exercise-kipping-pull-ups-6_full.jpg 36937 https://s3.amazonaws.com/prod.skimble/assets/36937/skimble-workout-trainer-exercise-kipping-pull-ups-4_full.jpg 540 00249fdb47caad0758575a60a93bdc06cee87495 68

Chill out and breathe!

30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1949

Begin with your palms facing away from you, hanging with straight arms from a pull-up bar. Slightly swing your legs back. Then, drive your knees towards your chest and pull up until your chin is above the bar.

12 true 4 true 3 3 2 36950 https://s3.amazonaws.com/prod.skimble/assets/36950/skimble-workout-trainer-exercise-kipping-pull-ups-1_full.jpg 36947 https://s3.amazonaws.com/prod.skimble/assets/36947/skimble-workout-trainer-exercise-kipping-pull-ups-2_full.jpg 36941 https://s3.amazonaws.com/prod.skimble/assets/36941/skimble-workout-trainer-exercise-kipping-pull-ups-3_full.jpg 36932 https://s3.amazonaws.com/prod.skimble/assets/36932/skimble-workout-trainer-exercise-kipping-pull-ups-5_full.jpg 36929 https://s3.amazonaws.com/prod.skimble/assets/36929/skimble-workout-trainer-exercise-kipping-pull-ups-6_full.jpg 36937 https://s3.amazonaws.com/prod.skimble/assets/36937/skimble-workout-trainer-exercise-kipping-pull-ups-4_full.jpg 540 00249fdb47caad0758575a60a93bdc06cee87495 68

Chill out and breathe!

30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1949

Begin with your palms facing away from you, hanging with straight arms from a pull-up bar. Slightly swing your legs back. Then, drive your knees towards your chest and pull up until your chin is above the bar.

8 true 4 true 2 3 2 36950 https://s3.amazonaws.com/prod.skimble/assets/36950/skimble-workout-trainer-exercise-kipping-pull-ups-1_full.jpg 36947 https://s3.amazonaws.com/prod.skimble/assets/36947/skimble-workout-trainer-exercise-kipping-pull-ups-2_full.jpg 36941 https://s3.amazonaws.com/prod.skimble/assets/36941/skimble-workout-trainer-exercise-kipping-pull-ups-3_full.jpg 36932 https://s3.amazonaws.com/prod.skimble/assets/36932/skimble-workout-trainer-exercise-kipping-pull-ups-5_full.jpg 36929 https://s3.amazonaws.com/prod.skimble/assets/36929/skimble-workout-trainer-exercise-kipping-pull-ups-6_full.jpg 36937 https://s3.amazonaws.com/prod.skimble/assets/36937/skimble-workout-trainer-exercise-kipping-pull-ups-4_full.jpg 540 00249fdb47caad0758575a60a93bdc06cee87495 68

Chill out and breathe!

30 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1949

Begin with your palms facing away from you, hanging with straight arms from a pull-up bar. Slightly swing your legs back. Then, drive your knees towards your chest and pull up until your chin is above the bar.

4 true 4 true 1 3 2 36950 https://s3.amazonaws.com/prod.skimble/assets/36950/skimble-workout-trainer-exercise-kipping-pull-ups-1_full.jpg 36947 https://s3.amazonaws.com/prod.skimble/assets/36947/skimble-workout-trainer-exercise-kipping-pull-ups-2_full.jpg 36941 https://s3.amazonaws.com/prod.skimble/assets/36941/skimble-workout-trainer-exercise-kipping-pull-ups-3_full.jpg 36932 https://s3.amazonaws.com/prod.skimble/assets/36932/skimble-workout-trainer-exercise-kipping-pull-ups-5_full.jpg 36929 https://s3.amazonaws.com/prod.skimble/assets/36929/skimble-workout-trainer-exercise-kipping-pull-ups-6_full.jpg 36937 https://s3.amazonaws.com/prod.skimble/assets/36937/skimble-workout-trainer-exercise-kipping-pull-ups-4_full.jpg 540 00249fdb47caad0758575a60a93bdc06cee87495 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-06-01T16:40:53Z 2026-04-13T16:30:20Z Pull Up BarBack, Shoulders12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1194231 17294 2 Tone, sculpt and define your Arms and Shoulders with my new 20-minute Dumbbell Workout. Follow along and together we can work on strengthening our biceps, triceps, and shoulder muscles. Get ready to feel the BURN team 🔥🔥🔥 Let's do it! https://s3.amazonaws.com/prod.skimble/assets/2570623/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2570623/maxresdefault_full.jpg false 12d6b6ec-a634-11ec-a9be-42010a800016 55 4 false true 0 1194231-toned-arms false 1322 1

1322 2025-03-19T19:50:55Z 2022-03-17T20:51:52Z DumbbellsUpper Body, Armshttps://s3.amazonaws.com/prod.skimble/assets/2570624/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1274376 17294 2 Today we are doing an arm + shoulder workout, non stop for 10 min. This may seem like it's going to be easy, but let me tell you it's not...you're definitely gonna feel the burn! - Eleni Fit https://s3.amazonaws.com/prod.skimble/assets/3012954/sddefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3012954/sddefault_full.jpg false 97371376-a241-11ef-94d9-42010a80002a 114 7 false true 432 1274376-toned-arms-shoulders false 624 1

624 3012954 7 https://s3.amazonaws.com/prod.skimble/assets/3012954/sddefault_full.jpg 2026-05-31T01:00:10Z 2024-11-14T04:33:26Z No EquipmentArms, Shouldershttps://s3.amazonaws.com/prod.skimble/assets/3012955/sddefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1280761 17294 2 Grab a couple sets of dumbbells and let's build stronger, sculpted arms and shoulders while strengthening and shredding your abs and core! This is the perfect arms and abs workout that you can repeat weekly. Scroll down for workout details. - TIFF x DAN | Weekly Routine ☑️ https://s3.amazonaws.com/prod.skimble/assets/3041348/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3041348/maxresdefault_full.jpg false 22249c3a-dda5-11ef-98cc-42010a800027 218 10 false true 482 1280761-arms-abs-with-weights false 1813 1

1813 3041348 7 https://s3.amazonaws.com/prod.skimble/assets/3041348/maxresdefault_full.jpg 2026-05-31T01:00:10Z 2025-01-28T18:24:38Z DumbbellsUpper Body, Corehttps://s3.amazonaws.com/prod.skimble/assets/3041349/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1282424 17294 3 20 MINUTE SHOULDER AND ARM WORKOUT (DUMBBELLS BLAST) - BullyJuice https://s3.amazonaws.com/prod.skimble/assets/3056388/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3056388/maxresdefault_full.jpg false faf6cbd8-ef0b-11ef-b23d-42010a800027 11 1 false true 0 1282424-shoulder-arm false 1238 1

1238 3056388 7 https://s3.amazonaws.com/prod.skimble/assets/3056388/maxresdefault_full.jpg 2025-02-19T22:08:59Z 2025-02-19T21:53:40Z DumbbellsShoulders, Armshttps://s3.amazonaws.com/prod.skimble/assets/3056389/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1282793 17294 2 It's arm day! This fun 30 minute workout has just about everything you need for your biceps & triceps. I even though some abs into the mix to spice things up! So let's grab those dumbbells and get working! - Stratton Format: 40/20 x 3 You will need: A Variety of dumbbells, bench (optional) https://s3.amazonaws.com/prod.skimble/assets/3060004/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3060004/maxresdefault_full.jpg false af78f3b8-f481-11ef-9139-42010a80001e 35 2 false true 0 1282793-biceps-triceps-abs false 2103 1

2103 3060004 7 https://s3.amazonaws.com/prod.skimble/assets/3060004/maxresdefault_full.jpg 2025-02-26T20:40:08Z 2025-02-26T20:38:50Z DumbbellsArms, Corehttps://s3.amazonaws.com/prod.skimble/assets/3060005/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1282795 17294 2 Push Muscles! Today is all those muscles that are used to PUSH! The format will be 40/20 and we will be hitting 3 sets of each. - Stratton // You will need: A variety of dumbbells, bench (optional) https://s3.amazonaws.com/prod.skimble/assets/3060036/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3060036/maxresdefault_full.jpg false fdb9cb2e-f481-11ef-b5f2-42010a80001d 26 6 false true 362 1282795-push-muscles-workout false 2123 1

2123 3060036 7 https://s3.amazonaws.com/prod.skimble/assets/3060036/maxresdefault_full.jpg 2026-05-31T01:00:09Z 2025-02-26T20:41:01Z DumbbellsUpper Body, Chesthttps://s3.amazonaws.com/prod.skimble/assets/3060037/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1282797 17294 3 35 Minute Back & Biceps, Chest & Triceps with Stratton - Join me for an intense 35-minute session targeting Back & Biceps, Chest & Triceps. No shortcuts, just results. Let's build strength and define those muscles! - Stratton Format: 40/20 x 4 You will need: A variety of dumbbells https://s3.amazonaws.com/prod.skimble/assets/3060068/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3060068/maxresdefault_full.jpg false 1785c232-f483-11ef-9139-42010a80001e 39 3 false true 0 1282797-supersets-back-bis-chest-tris false 2283 1

2283 3060068 7 https://s3.amazonaws.com/prod.skimble/assets/3060068/maxresdefault_full.jpg 2025-02-26T20:50:29Z 2025-02-26T20:48:54Z DumbbellsUpper Body, Armshttps://s3.amazonaws.com/prod.skimble/assets/3060069/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1282814 17294 2 Define and Strengthen 💥 Get ready to sculpt and strengthen your Upper Body with this 25-minute Upper Body Dumbbell Workout! 💪🏼 Whether you're a fitness enthusiast or just starting your fitness journey, this routine is designed to help you define and tone your upper body muscles. - Sharon Schilder https://s3.amazonaws.com/prod.skimble/assets/3060227/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3060227/maxresdefault_full.jpg false b699bd84-f4c8-11ef-aa79-42010a800027 56 9 false true 262 1282814-upper-body-dumbbell-workout false 1479 1

1479 3060227 7 https://s3.amazonaws.com/prod.skimble/assets/3060227/maxresdefault_full.jpg 2026-05-31T01:00:09Z 2025-02-27T05:07:16Z DumbbellsUpper Body, Armshttps://s3.amazonaws.com/prod.skimble/assets/3060228/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1275961 17294 3 Boost your upper body strength with this challenging rep-based workout. Grab medium to heavy weights you feel comfortable with—just be sure to prioritize good form as you move. Track your weights and reps in-app, and make this a regular part of your routine for consistent gains. A proper warm-up and cool-down are included to keep you moving safely and effectively. Let’s get stronger! https://s3.amazonaws.com/prod.skimble/assets/3043654/skimble-workout-trainer-app-wow-workout-of-the-week_12_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3043654/skimble-workout-trainer-app-wow-workout-of-the-week_12_full.jpg true 0c4d95a6-c3b0-11ef-90f5-42010a80002a 41 2 false true 223 1275961-big-arms-shoulders false 1193 1 2147

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

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Start standing with your feet hip-width apart and arms stretched above your head with hands together. Rotate your torso to face the right side of the room, making sure your feet and hips stay forward. Lower your torso down to the right then toward your toes as you try to keep your legs straight.

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

30 true 2.5 true 2 32768 1785713 https://s3.amazonaws.com/prod.skimble/assets/1785713/skimble-workout-trainer-exercise-jumping-jacks-3_full.jpg Start in a standing position with your feet together and your arms by your sides. 1785714 https://s3.amazonaws.com/prod.skimble/assets/1785714/skimble-workout-trainer-exercise-jumping-jacks-4_full.jpg In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides. 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 1797

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

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Sit upright on a stable chair with your feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing you and elbows in front of your stomach. Press the dumbbells up toward the ceiling. Lower slowly and repeat.

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Sit upright on a stable chair with your feet flat on the floor and a pair of dumbbells in hand. Let your arms hang at your side and rotate your palms so they are facing forward. Raise your arms straight out to the side until the dumbbells are at shoulder-height. Slowly return them back down to the start and repeat.

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Sit upright on a stable chair with your feet flat on the floor. Hold onto a pair of light-weight dumbbells with a neutral grip. Raise your arms straight up in front of you to shoulder-height. Return them back down to your side. Repeat the movement.

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Chill out and breathe!

45 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 2342

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.

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Position a bench to a 35 degree angle or a few notches above flat. Lie on the bench with dumbbells in hand and arms hanging down by your side. Curl one dumbbell at a time to your shoulder as you continue to alternate sides.

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Take a break. Get ready for the next exercise!

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Lie down on a bench with a dumbbell in each hand. Press the dumbbells in front of you with a slight bend in your elbows. Now, draw your arms back down in a wide arc by squeezing your chest and moving at the shoulder joint. Hold a moment before returning on an exhale. Keep going.

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Grab a set of dumbbells and lie with your back on a bench. Lift the weights so that they are stretched up over your chest. With your arms straight, lower one dumbbell at a time out to the side and then back up to center. Continue, alternating arms.

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Take a break. Get ready for the next exercise!

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With dumbbells in hand, prop yourself up in a push-up position. Do a push up. As you push yourself back up, lift a dumbbell and rotate your body so that all of your weight is on the left hand and your body is facing the side of the room. Reverse the move and repeat on the other side.

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With dumbbells in hand, prop yourself up to plank position. Do a push up. Row your right dumbbell, lower it back to the floor. Row your left dumbbell, lower it back to the floor. Make sure your hips stay parallel to the floor.

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Take a break. Get ready for the next exercise!

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Grab a weight and lie on your back on a bench with the weight lifted above your chest, arms straight. Lower the weight to your forehead as you keep your elbows pointed forward. Press the weight back up to the straight arm position and repeat.

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Start with your left knee and hand flat on a bench. Hold a dumbbell with your right hand. While making sure that your upper arm stays still, slowly extend your elbow to draw the dumbbell back. Pause and return the the starting position before repeating.

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Start with your right knee and hand flat on a bench. Hold a dumbbell with your left hand. While making sure that your upper arm stays still, slowly extend your elbow to draw the dumbbell back. Pause and return the the starting position. Repeat the move.

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Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 2276

Place a bench a few feet from a platform or ledge. Sit on the bench and place your heels on the ledge, legs straight. Place your hands right beside your torso on the bench so that your fingertips are hanging over the edge and lift your body up off of the bench. Bend your elbows behind you and lower your body down as far as you are able. Press back up to straight arms and repeat.

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

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Raise one arm up and bend it back down the middle of your back. Gently use the other hand to pull the raised elbow deeper into the stretch. Hold for five counts before switching. Gradually increase the amount of stretch.

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Sit with your knees bent, feet flat on the floor. Exhale and slide your butt forward and hands back, creating a stretch in your biceps and shoulders. Hold.

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Place your forearm on a solid & sturdy surface with your shoulder joint and elbow joint at 90 degrees. Slowly turn your body away from your arm until you feel a good stretch in your chest.

50 65536 3907 https://s3.amazonaws.com/prod.skimble/assets/3907/skimble-workout-trainer-exercise-chest-stretch-pectoralis-1_full.jpg 3904 https://s3.amazonaws.com/prod.skimble/assets/3904/skimble-workout-trainer-exercise-chest-stretch-pectoralis-2_full.jpg 244 3500eba5b06ad6d2345c33d231e7a86cb8d35b26 2026-05-24T01:00:12Z 2025-02-28T20:02:55Z Dumbbells, Bench, Chair, WallArms, Shoulders12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1295360 17294 3 Day 47: HR12WEEK 5.0 | Get ready to Flex 💪🏻 We have two ARM STRENGTH circuits today with an epic four rounds, aiming to hit around 8 to 10 reps each. Phew!! After each circuit we're going to sneak in a quick 45 seconds of a body-weight exercise to make sure we are really feeling the pump - Get ready to work my friends! #hr12week5 #strongertogether #sweatseshcomplete - Heather Robertson https://s3.amazonaws.com/prod.skimble/assets/3091729/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3091729/maxresdefault_full.jpg false 6679959c-1ca8-11f0-892e-42010a80001e 22 1 false true 0 1295360-arm-strength-workout false 2175 1

2175 3091729 7 https://s3.amazonaws.com/prod.skimble/assets/3091729/maxresdefault_full.jpg 2025-04-18T22:59:57Z 2025-04-18T22:56:44Z DumbbellsArms, Upper Bodyhttps://s3.amazonaws.com/prod.skimble/assets/3091730/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1290150 17294 2 It's upper body day! Define and tone your arms, shoulders, and abs with this cardio-boxing inspired routine. Get set for intervals consisting of 45 seconds of vigorous effort followed by 15 seconds of rest. You can do this routine without any equipment. https://s3.amazonaws.com/prod.skimble/assets/3082520/skimble-workout-trainer-app-wow-workout-of-the-week_17_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3082520/skimble-workout-trainer-app-wow-workout-of-the-week_17_full.jpg true 84c7f9f6-05b2-11f0-b4c6-42010a800027 4 1 false true 412 1290150-upper-bod-punch-brawl false 2880 2 794

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

45 true 99.99 32768 52614 https://s3.amazonaws.com/prod.skimble/assets/52614/skimble-workout-trainer-exercise-full-plank-hold_full.jpg Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position. 693 b72e3844e98c0a88acbca47ae8652b49b7d64346 68

Chill out and breathe!

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Start standing upright with feet hip-width apart. Perform a jumping jack with your feet moving front to back.

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Chill out and breathe!

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

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Chill out and breathe!

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

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Chill out and breathe!

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Start in half plank position. Take one hand, followed by the other, and push yourself up to full plank. Return back to half plank position, one arm at a time. Hold your body in a very straight line keeping your abs and glutes contracted throughout.

45 true 5 true 3 32768 53875 https://s3.amazonaws.com/prod.skimble/assets/53875/skimble-workout-trainer-exercise-elbows-to-hands-plank-1_full.jpg Start in a half plank position. Keep your head and neck in line with the rest of your spine. 53873 https://s3.amazonaws.com/prod.skimble/assets/53873/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_full.jpg Take one hand, followed by the other, and push yourself up to full plank position. 53872 https://s3.amazonaws.com/prod.skimble/assets/53872/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_full.jpg Hold your body in a very straight line keeping your abs and glutes contracted. 53871 https://s3.amazonaws.com/prod.skimble/assets/53871/skimble-workout-trainer-exercise-elbows-to-hands-plank-4_full.jpg Return back to half plank, one forearm at a time and repeat. Be sure to alternate your lead arm with each rep. 43 a712dec9277fcb7637dbb02556a96031eee04c0b 68

Chill out and breathe!

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

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

45 true 2.5 true 3 32768 1861124 https://s3.amazonaws.com/prod.skimble/assets/1861124/skimble-workout-trainer-exercise-crunch-punches-1_full.jpg 1861132 https://s3.amazonaws.com/prod.skimble/assets/1861132/skimble-workout-trainer-exercise-crunch-punches-2_full.jpg 1861132 https://s3.amazonaws.com/prod.skimble/assets/1861132/skimble-workout-trainer-exercise-crunch-punches-2_full.jpg 1861141 https://s3.amazonaws.com/prod.skimble/assets/1861141/skimble-workout-trainer-exercise-crunch-punches-3_full.jpg 1861156 https://s3.amazonaws.com/prod.skimble/assets/1861156/skimble-workout-trainer-exercise-crunch-punches-4_full.jpg 1861164 https://s3.amazonaws.com/prod.skimble/assets/1861164/skimble-workout-trainer-exercise-crunch-punches-5_full.jpg 1861172 https://s3.amazonaws.com/prod.skimble/assets/1861172/skimble-workout-trainer-exercise-crunch-punches-6_full.jpg 1861180 https://s3.amazonaws.com/prod.skimble/assets/1861180/skimble-workout-trainer-exercise-crunch-punches-7_full.jpg 1393 a26267413616189dc1ec4572bb26129b9824c3da 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 809

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

45 true 2.5 true 3 32768 36217 https://s3.amazonaws.com/prod.skimble/assets/36217/skimble-workout-trainer-tricep-dips-1-5071_full.jpg Sit up with bent knees and place your hands shoulder-width apart on the floor. Allow your arms to straighten up a bit as you lift up your hips so they are hovering just above the ground. 36218 https://s3.amazonaws.com/prod.skimble/assets/36218/skimble-workout-trainer-tricep-dips-2-5072_full.jpg Dip your body down and touch your sit bones to the ground by bending your elbows. 36221 https://s3.amazonaws.com/prod.skimble/assets/36221/skimble-workout-trainer-tricep-dips-3-5073_full.jpg Return and repeat. 36223 https://s3.amazonaws.com/prod.skimble/assets/36223/skimble-workout-trainer-tricep-dips-4-5072_full.jpg Keep your hips near your fingertips and your shoulders relaxed. Remember to inhale on the dip, exhale on the return! 136 91d8b74088b62d962a1d64b13ec5e3279dc6cde1 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 840

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

45 true 2.5 true 3 32768 2150795 https://s3.amazonaws.com/prod.skimble/assets/2150795/skimble-workout-trainer-exercise-dolphin-push-ups-1_full.jpg 2150801 https://s3.amazonaws.com/prod.skimble/assets/2150801/skimble-workout-trainer-exercise-dolphin-push-ups-2_full.jpg 2150809 https://s3.amazonaws.com/prod.skimble/assets/2150809/skimble-workout-trainer-exercise-dolphin-push-ups-3_full.jpg 2150819 https://s3.amazonaws.com/prod.skimble/assets/2150819/skimble-workout-trainer-exercise-dolphin-push-ups-4_full.jpg 467 http://www.youtube.com/watch?v=iFX9TUPltoo 92 db020bd1caf3bfd5b4eb349331affd620917fade 68

Chill out and breathe!

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Lie prone on your stomach with toes tucked in and arms extended overhead. Contract your abs and slowly raise one arm and opposite leg a few inches off the floor. Alternating sides.

45 true 3 32768 3172 https://s3.amazonaws.com/prod.skimble/assets/3172/skimble-workout-trainer-exercise-contralateral-limb-raises-3_full.jpg 3176 https://s3.amazonaws.com/prod.skimble/assets/3176/skimble-workout-trainer-exercise-contralateral-limb-raises-1_full.jpg 3173 https://s3.amazonaws.com/prod.skimble/assets/3173/skimble-workout-trainer-exercise-contralateral-limb-raises-2_full.jpg 3176 https://s3.amazonaws.com/prod.skimble/assets/3176/skimble-workout-trainer-exercise-contralateral-limb-raises-1_full.jpg 317 http://www.youtube.com/watch?v=GXw08zbkx9M 744 543f87c85ad13e3920843656f0d8a69bbf68e954 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1690

Start with both fists guarding your face. Throw repeated one-two punches, while always guarding your face with one hand. This is rapid fire. Find your rhythm and go fast.

45 true 3 32768 20028 https://s3.amazonaws.com/prod.skimble/assets/20028/skimble-workout-trainer-exercise-strike-downs-7_full.jpg 20032 https://s3.amazonaws.com/prod.skimble/assets/20032/skimble-workout-trainer-exercise-strike-downs-6_full.jpg 20037 https://s3.amazonaws.com/prod.skimble/assets/20037/skimble-workout-trainer-exercise-strike-downs-5_full.jpg 20045 https://s3.amazonaws.com/prod.skimble/assets/20045/skimble-workout-trainer-exercise-strike-downs-4_full.jpg 20046 https://s3.amazonaws.com/prod.skimble/assets/20046/skimble-workout-trainer-exercise-strike-downs-3_full.jpg 53158 https://s3.amazonaws.com/prod.skimble/assets/53158/skimble-workout-trainer-exercise-kickboxing-stike-down_full.jpg 20069 https://s3.amazonaws.com/prod.skimble/assets/20069/skimble-workout-trainer-exercise-strike-downs-1_full.jpg 485 365a3e69085409cd39a877874b42cf2d83382c85 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1189

Stand in a staggered stance with your left leg slightly forward and both fists protecting your face. Bring your right hand back to your side and punch around in a hooking motion while pivoting your right foot.

45 true 2 true 3 32768 51212 https://s3.amazonaws.com/prod.skimble/assets/51212/skimble-workout-trainer-exercise-right-hooks-6_full.jpg 51203 https://s3.amazonaws.com/prod.skimble/assets/51203/skimble-workout-trainer-exercise-right-hooks-5_full.jpg 51191 https://s3.amazonaws.com/prod.skimble/assets/51191/skimble-workout-trainer-exercise-right-hooks-4_full.jpg 51185 https://s3.amazonaws.com/prod.skimble/assets/51185/skimble-workout-trainer-exercise-right-hooks-3_full.jpg 51176 https://s3.amazonaws.com/prod.skimble/assets/51176/skimble-workout-trainer-exercise-right-hooks-2_full.jpg 51172 https://s3.amazonaws.com/prod.skimble/assets/51172/skimble-workout-trainer-exercise-right-hooks-1_full.jpg 739 32ecb76464d3cc78bb7d080f9f64d21a8ce10646 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1190

Stand in a staggered stance with your right leg slightly forward and both fists protecting your face. Bring your left hand back to your side and punch around in a hooking motion while pivoting your left foot.

45 true 2 true 3 32768 51124 https://s3.amazonaws.com/prod.skimble/assets/51124/skimble-workout-trainer-exercise-left-hooks-1_full.jpg 51127 https://s3.amazonaws.com/prod.skimble/assets/51127/skimble-workout-trainer-exercise-left-hooks-2_full.jpg 51133 https://s3.amazonaws.com/prod.skimble/assets/51133/skimble-workout-trainer-exercise-left-hooks-3_full.jpg 51143 https://s3.amazonaws.com/prod.skimble/assets/51143/skimble-workout-trainer-exercise-left-hooks-4_full.jpg 51150 https://s3.amazonaws.com/prod.skimble/assets/51150/skimble-workout-trainer-exercise-left-hooks-5_full.jpg 51162 https://s3.amazonaws.com/prod.skimble/assets/51162/skimble-workout-trainer-exercise-left-hooks-6_full.jpg 732 d5a99361aae3ffecc8a19d91312e2bfcdc77b631 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 1165

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

45 true 5 true 3 32768 66575 https://s3.amazonaws.com/prod.skimble/assets/66575/skimble-workout-trainer-exercise-square-rotating-elbow-plank-1_full.jpg 66571 https://s3.amazonaws.com/prod.skimble/assets/66571/skimble-workout-trainer-exercise-square-rotating-elbow-plank-2_full.jpg 66567 https://s3.amazonaws.com/prod.skimble/assets/66567/skimble-workout-trainer-exercise-square-rotating-elbow-plank-3_full.jpg 66565 https://s3.amazonaws.com/prod.skimble/assets/66565/skimble-workout-trainer-exercise-square-rotating-elbow-plank-4_full.jpg 66563 https://s3.amazonaws.com/prod.skimble/assets/66563/skimble-workout-trainer-exercise-square-rotating-elbow-plank-5_full.jpg 66562 https://s3.amazonaws.com/prod.skimble/assets/66562/skimble-workout-trainer-exercise-square-rotating-elbow-plank-6_full.jpg 66567 https://s3.amazonaws.com/prod.skimble/assets/66567/skimble-workout-trainer-exercise-square-rotating-elbow-plank-3_full.jpg 66561 https://s3.amazonaws.com/prod.skimble/assets/66561/skimble-workout-trainer-exercise-square-rotating-elbow-plank-7_full.jpg 526 http://www.youtube.com/watch?v=uPgaVZP-FrI 325 1020f816f9f4f36298a13ae74103f6ae1b18900a 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 786

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

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

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1201

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

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

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 808

Lie on your side with legs stretched out and place your elbow on the floor directly underneath your shoulder with palm grasping the floor. Pile your feet on top of each other and lift your body up to neutral. Dip your hips down toward the floor and lift them higher than neutral. Complete at least 4 dips on each side.

45 true 1.5 true 3 32768 1590078 https://s3.amazonaws.com/prod.skimble/assets/1590078/skimble-workout-trainer-exercise-side-plank-dips-05_full.jpg 1590086 https://s3.amazonaws.com/prod.skimble/assets/1590086/skimble-workout-trainer-exercise-side-plank-dips-06_full.jpg 1590078 https://s3.amazonaws.com/prod.skimble/assets/1590078/skimble-workout-trainer-exercise-side-plank-dips-05_full.jpg 1590047 https://s3.amazonaws.com/prod.skimble/assets/1590047/skimble-workout-trainer-exercise-side-plank-dips-02_full.jpg 1590064 https://s3.amazonaws.com/prod.skimble/assets/1590064/skimble-workout-trainer-exercise-side-plank-dips-03_full.jpg 1590047 https://s3.amazonaws.com/prod.skimble/assets/1590047/skimble-workout-trainer-exercise-side-plank-dips-02_full.jpg 1252 78dc600a69bae976a0959866f52677940cb696dc 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1043

Start in a full plank position. Perform a push-up and simultaneously draw one knee to the outside shoulder. Return to plank and repeat while alternating sides.

45 true 3 true 3 32768 2150827 https://s3.amazonaws.com/prod.skimble/assets/2150827/skimble-workout-trainer-exercise-spiderman-push-ups-1_full.jpg 2150843 https://s3.amazonaws.com/prod.skimble/assets/2150843/skimble-workout-trainer-exercise-spiderman-push-ups-3_full.jpg 2150851 https://s3.amazonaws.com/prod.skimble/assets/2150851/skimble-workout-trainer-exercise-spiderman-push-ups-4_full.jpg 2150858 https://s3.amazonaws.com/prod.skimble/assets/2150858/skimble-workout-trainer-exercise-spiderman-push-ups-5_full.jpg 2150865 https://s3.amazonaws.com/prod.skimble/assets/2150865/skimble-workout-trainer-exercise-spiderman-push-ups-6_full.jpg 2150873 https://s3.amazonaws.com/prod.skimble/assets/2150873/skimble-workout-trainer-exercise-spiderman-push-ups-7_full.jpg 2150880 https://s3.amazonaws.com/prod.skimble/assets/2150880/skimble-workout-trainer-exercise-spiderman-push-ups-8_full.jpg 2150888 https://s3.amazonaws.com/prod.skimble/assets/2150888/skimble-workout-trainer-exercise-spiderman-push-ups-9_full.jpg 78 b9beb3643e2957af52e0e21303fcd284b1ff4bda 68

Chill out and breathe!

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

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Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2002

With the soles of your feet on the floor and close to your seat, roll back until you feel a burn in your low belly. Bring your hands to fists at your chest. Punch your right arm up and then your left, alternating.

45 true 1.5 1 39921 https://s3.amazonaws.com/prod.skimble/assets/39921/skimble-workout-trainer-exercise-bar-method-c-curve-punches-1_full.jpg 39922 https://s3.amazonaws.com/prod.skimble/assets/39922/skimble-workout-trainer-exercise-bar-method-c-curve-punches-2_full.jpg 39923 https://s3.amazonaws.com/prod.skimble/assets/39923/skimble-workout-trainer-exercise-bar-method-c-curve-punches-3_full.jpg 39926 https://s3.amazonaws.com/prod.skimble/assets/39926/skimble-workout-trainer-exercise-bar-method-c-curve-punches-4_full.jpg 39931 https://s3.amazonaws.com/prod.skimble/assets/39931/skimble-workout-trainer-exercise-bar-method-c-curve-punches-5_full.jpg 669 126a69134414514a46f134522b383dad705100a2 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2235

Start in plank position. Perform a push-up, then shift your weight to one side, rotate your body and raise your arm. Return controlled to plank. Repeat on the other side. Continue, alternating rotation sides.

45 true 4 true 3 32768 68897 https://s3.amazonaws.com/prod.skimble/assets/68897/skimble-workout-trainer-exercise-push-up-and-rotation_279a0706-1_full.jpg 68898 https://s3.amazonaws.com/prod.skimble/assets/68898/skimble-workout-trainer-exercise-push-up-and-rotation_279a0707-2_full.jpg 68902 https://s3.amazonaws.com/prod.skimble/assets/68902/skimble-workout-trainer-exercise-push-up-and-rotation_279a0710-3_full.jpg 68897 https://s3.amazonaws.com/prod.skimble/assets/68897/skimble-workout-trainer-exercise-push-up-and-rotation_279a0706-1_full.jpg 68904 https://s3.amazonaws.com/prod.skimble/assets/68904/skimble-workout-trainer-exercise-push-up-and-rotation_279a0711-4_full.jpg 1087 6845344fdf5a6e2c11473bdef83feacf5c2fda82 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2137

Sit tall on your mat with your back straight, legs bent in front, and your arms up as if you're holding a steering wheel. Swoop your arms from side to side as you lower back, one vertebrae at a time. Once you've leaned back as far as you can comfortably go, work back up while keeping those arms moving from side to side.

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Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 919

Lie on your left side with knees bent and hips stacked. Use your left arm to touch your right shoulder. Place the right hand on the floor in front of you and contract the triceps to straighten the arm. Lower a few inches and repeat.

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Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 918

Lie on your right side with knees bent and hips stacked. Use your right arm to touch your left shoulder. Place the left hand on the floor in front of you and contract the triceps to straighten the arm. Lower a few inches and repeat.

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Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2131

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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Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-05-31T01:00:09Z 2025-04-30T15:37:13Z No EquipmentUpper Body, Core12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1296240 17294 2 Grab dumbbells, a long band with handles (I have a few of different resistance levels), a mini band (light-medium), and a mat for this 40 Minute Full Upper Body and Core Strength Workout. You will also need something to anchor your band around or use an attachment for your band to anchor in the door. For resistance reference I have a pair of 5, 8, 10, 15, 20, and 30lb dumbells, a medium resistance mini band, a medium long band, and a heavy resistance long band. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form! - Larie Midkiff https://s3.amazonaws.com/prod.skimble/assets/3100399/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3100399/maxresdefault_full.jpg false f5e29ee4-29f1-11f0-a2ed-42010a80001d 12 4 false true 282 1296240-upper-body-core-strength false 2670 1

2670 3100399 7 https://s3.amazonaws.com/prod.skimble/assets/3100399/maxresdefault_full.jpg 2026-05-31T01:00:09Z 2025-05-05T20:46:03Z Dumbbells, Resistance BandsUpper Body, Corehttps://s3.amazonaws.com/prod.skimble/assets/3100400/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1297435 17294 2 Want to build real upper body strength without a gym? This upper body dumbbell workout is for you. We hit shoulders, back, chest, arms, and core using a powerful structure that targets one side at a time—then brings it all together for serious gains. - TIFF x DAN https://s3.amazonaws.com/prod.skimble/assets/3111031/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3111031/maxresdefault_full.jpg false dd53ad3a-37ef-11f0-ac60-42010a80001e 24 2 false true 0 1297435-total-upper-body-workout false 2432 1

2432 3111031 7 https://s3.amazonaws.com/prod.skimble/assets/3111031/maxresdefault_full.jpg 2025-05-23T16:49:02Z 2025-05-23T16:06:19Z DumbbellsUpper Body, Corehttps://s3.amazonaws.com/prod.skimble/assets/3111032/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1270882 17294 1 Make quick gains with this go-to arm day routine! Most of the moves are bodyweight-based, making it easy to jump in whether you’re at the gym or working out at home. You’ll need a pull-up bar (or something similar like a lat pulldown or Smith machine) for one key strength-building exercise. Go at your own pace, track your reps, and come back to this workout weekly to see your progress take off! https://s3.amazonaws.com/prod.skimble/assets/3101963/skimble-workout-trainer-app-wow-workout-of-the-week_29_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3101963/skimble-workout-trainer-app-wow-workout-of-the-week_29_full.jpg true 99fd6f3c-6c55-11ef-9808-42010a80002a 0 3 false true 231 1270882-the-gain-train false 748 2 1165

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

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

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Chill out and breathe!

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From a full plank position, shift your weight over to one side and rotate your body so that you can raise your arm. Return controlled to plank and repeat on the other side.

40 true 4 true 10 2 6743 https://s3.amazonaws.com/prod.skimble/assets/6743/skimble-workout-trainer-exercise-alternating-side-planks-1_full.jpg Start in a full plank position. 6740 https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg Twist your torso to one side and lift your arm up into a side plank. Keep your core fully engaged and your chest open. 2695725 https://s3.amazonaws.com/prod.skimble/assets/2695725/skimble-workout-trainer-exercise-alternating-side-planks-start-position.jpeg_full.jpg Hold briefly, then return in a controlled manner to plank. 6739 https://s3.amazonaws.com/prod.skimble/assets/6739/skimble-workout-trainer-exercise-alternating-side-planks-3_full.jpg Then twist to form the opposite side plank. Maintain strong arms throughout. 16 83fb59f8bddff639852781e591004ffc68f789cc 1356

Begin lying on your belly with your arms above your head at shoulder-width. Position your legs hip-width apart. Raise your head and limbs 2 to 3 inches off the ground and pretend you're swimming. Flutter kick your feet and make small splashing movements with your hands.

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Chill out and breathe!

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

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Lie on your stomach with toes pointed down and arms stretched out overhead. Slowly lift knees and arms up. Pretend to fly by moving your arms in a swimming motion back toward your feet. Lower and repeat.

15 true 1.5 true 10 2 18735 https://s3.amazonaws.com/prod.skimble/assets/18735/skimble-workout-trainer-exercise-flying-supermans-5_full.jpg 18738 https://s3.amazonaws.com/prod.skimble/assets/18738/skimble-workout-trainer-exercise-flying-supermans-4_full.jpg 18743 https://s3.amazonaws.com/prod.skimble/assets/18743/skimble-workout-trainer-exercise-flying-supermans-3_full.jpg 18747 https://s3.amazonaws.com/prod.skimble/assets/18747/skimble-workout-trainer-exercise-flying-supermans-2_full.jpg 18751 https://s3.amazonaws.com/prod.skimble/assets/18751/skimble-workout-trainer-exercise-flying-supermans-1_full.jpg 460 http://www.youtube.com/watch?v=u-TnEfMVz6k 478 a22f38710ff0cc4b5ca065e1b1f82bb45a5deb82 68

Chill out and breathe!

40 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 1044

Get into a kneeling push up position with your shoulders directly above your wrists. Now place your hands close together so your thumbs and index fingers form a triangle on the floor. Perform push-ups with your hands in this position.

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Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 276

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

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Chill out and breathe!

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