1838 free Free Бесплатно Тренировки Бесплатно https://www.skimble.com/images/workouts/categories/free_40x40.png https://www.skimble.com/images/workouts/categories/free_100x100.png https://www.skimble.com/images/workouts/categories/free_200x200.png https://www.skimble.com/images/workouts/categories/v2/free_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/free_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 1217541 17294 2 This quick abs workout (with a bonus hint of glutes) can be done as a stand-alone workout or paired with any other Quick Stack workout each week. Make sure that whichever weight you choose is heavy enough to make the last 2-3 reps of each exercise difficult. The weights should feel heavy but you should still be able to keep your form intact. https://s3.amazonaws.com/prod.skimble/assets/2773010/skimble-workout-trainer-app-wow-workout-of-the-week_33_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2773010/skimble-workout-trainer-app-wow-workout-of-the-week_33_full.jpg false 01c3ffe6-1aa9-11ee-b37f-42010a80001d 272 69 false true 1292 1217541-quick-stack-abs-more false 879 3 1038

Lie on the floor with your knees bent and feet flat on the floor. Put your palms on the back of your head with your elbows out. Perform a crunch and rotate your upper body in a circular motion. Alternate directions after every rep.

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Take a break. Get ready for the next exercise!

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Start lying on your back with knees bent and a light weight in hand. Keeping your feet and knees hip-distance apart, lift your hips high into a bridge and extend your arms with the weight in both hands above your chest. Hold your bridge position with your hips as you lower the weight overhead, toward the floor. Then, return it back above your chest and repeat.

Aim for12-15 reps. 45 true 3 true 15 3 2486601 https://s3.amazonaws.com/prod.skimble/assets/2486601/skimble-workout-darlene-exercise-bridge-with-pullovers-01_full.jpg 2486600 https://s3.amazonaws.com/prod.skimble/assets/2486600/skimble-workout-darlene-exercise-bridge-with-pullovers-03_full.jpg 2486604 https://s3.amazonaws.com/prod.skimble/assets/2486604/skimble-workout-darlene-exercise-bridge-with-pullovers-05_full.jpg 2486603 https://s3.amazonaws.com/prod.skimble/assets/2486603/skimble-workout-darlene-exercise-bridge-with-pullovers-06_full.jpg 2486606 https://s3.amazonaws.com/prod.skimble/assets/2486606/skimble-workout-darlene-exercise-bridge-with-pullovers-08_full.jpg 2486605 https://s3.amazonaws.com/prod.skimble/assets/2486605/skimble-workout-darlene-exercise-bridge-with-pullovers-09_full.jpg 1539 c1ae6826fb39e3227efcb0ec02f73187c85a5012 1736

Take a break. Get ready for the next exercise!

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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!

Aim for 12-15 reps. 38 true 2.5 true 1 true 15 2 3 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 1736

Take a break. Get ready for the next exercise!

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Alternate between right and left leg lifts while holding in a full or elbow plank. Squeeze your glutes as you lift each leg.

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Chill out and breathe!

Perform cool-down stretches on your final round. 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 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-05-31T01:00:12Z 2023-07-04T20:34:07Z Exercise Mat, DumbbellsCore, Legs12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1259018 17294 2 Perform this quick routine with the use of a chair or bench whenever you have a few minutes to spare. Perfect for any desk-bound workday in the office. Let's elevate our heart rates! https://s3.amazonaws.com/prod.skimble/assets/2896608/skimble-workout-trainer-app-wow-workout-of-the-week_24-5-minute-fix_thumb.png https://s3.amazonaws.com/prod.skimble/assets/2896608/skimble-workout-trainer-app-wow-workout-of-the-week_24-5-minute-fix_full.png false 811b23c4-ed2a-11ee-8ffc-42010a80001d 80 9 false true 762 1259018-5-min-fix false 300 2 74994

Stand in front of a sturdy chair and place your forearms on the seat. Step your feet back into a plank position and hold.

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Chill out and breathe!

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Sit tall in the front of your chair with outstretched legs. Lean back and raise your legs up. Hold a moment before lowering and repeating.

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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 2 1079

Begin sitting in a sturdy chair. Hold onto the front of the chair as you scoot your hips and feet out. While keeping your back close to the chair, slowly bend at the elbows and try to go down to 90 degrees. Return and repeat.

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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 2 1082

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

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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 1083

Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.

20 true 4 1588265 https://s3.amazonaws.com/prod.skimble/assets/1588265/skimble-workout-trainer-exercise-good-morning-sunshine-01_full.jpg 1588266 https://s3.amazonaws.com/prod.skimble/assets/1588266/skimble-workout-trainer-exercise-good-morning-sunshine-02_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588285 https://s3.amazonaws.com/prod.skimble/assets/1588285/skimble-workout-trainer-exercise-good-morning-sunshine-04_full.jpg 1588294 https://s3.amazonaws.com/prod.skimble/assets/1588294/skimble-workout-trainer-exercise-good-morning-sunshine-05_full.jpg 1588304 https://s3.amazonaws.com/prod.skimble/assets/1588304/skimble-workout-trainer-exercise-good-morning-sunshine-06_full.jpg 1588310 https://s3.amazonaws.com/prod.skimble/assets/1588310/skimble-workout-trainer-exercise-good-morning-sunshine-07_full.jpg 1588315 https://s3.amazonaws.com/prod.skimble/assets/1588315/skimble-workout-trainer-exercise-good-morning-sunshine-08_full.jpg 1588323 https://s3.amazonaws.com/prod.skimble/assets/1588323/skimble-workout-trainer-exercise-good-morning-sunshine-09_full.jpg 1253 c9605f4693395ab41ca99df3cf142c0be2f7aacb 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-05-31T01:00:10Z 2024-06-11T22:51:00Z ChairFull Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1270502 17294 2 Make this legendary off-snow workout your ultimate conditioning routine when you're away from the ice and mountains. Get ready to power up your core and lower body! With no repeats, every move keeps things fresh and fun! Nothing too outrageous nor scary, really. https://s3.amazonaws.com/prod.skimble/assets/2974650/skimble-workout-trainer-app-wow-workout-of-the-week_52_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2974650/skimble-workout-trainer-app-wow-workout-of-the-week_52_full.jpg false f7dc1e12-6720-11ef-b9e7-42010a800020 84 10 false true 582 1270502-ab-dominable-snow-legs false 625 1 2014

Start standing upright with feet shoulder width apart. Quickly squat and jump up performing a 180 degree turn landing straight into another squat. Repeat these 180 degree squat jumps alternating to the left and right.

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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 981

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

30 true 1.5 true 2 2428 https://s3.amazonaws.com/prod.skimble/assets/2428/skimble-workout-trainer-exercise-reverse-crunches-1_full.jpg Start on your back with bent knees in a crunch position. Inhale. 2422 https://s3.amazonaws.com/prod.skimble/assets/2422/skimble-workout-trainer-exercise-reverse-crunches-3_full.jpg With your abs contracted, exhale and curl your hips off the floor and try to reach your bent legs toward the ceiling. 2419 https://s3.amazonaws.com/prod.skimble/assets/2419/skimble-workout-trainer-exercise-reverse-crunches-4_full.jpg Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment. 2425 https://s3.amazonaws.com/prod.skimble/assets/2425/skimble-workout-trainer-exercise-reverse-crunches-2_full.jpg Inhale. Return your bent legs back down to the ground slowly. This is a small movement so take your time to really feel it throughout your abs. 9 ddb1bb44bcd72e826025d8a25436862a3b7f0fe6 827

Lay on your back and lift one leg 6 inches off the floor. Bring the other leg up to 90 degrees. Do scissor kicks and remember to pause before switching legs.

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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 1693

Start in a standing position with your knees slightly bent and upper body braced. Shuffle quickly to the left two times. On the second step, lift your right leg up to hip height. Quickly shuffle to the right two times and on the second step, lift your left leg to hip height.

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Chill out and breathe!

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Lie on your back. Keeping your torso straight, bend your knees and bring them to the left 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. With control, bring your shoulders back down. Repeat.

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Lie on your back. Keeping your torso straight, bend your knees and bring them to the right 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. With control bring your shoulders back down. Repeat.

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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 1012

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.

50 true 1 true 3 1785729 https://s3.amazonaws.com/prod.skimble/assets/1785729/skimble-workout-trainer-exercise-ice-skaters-1_full.jpg 1785732 https://s3.amazonaws.com/prod.skimble/assets/1785732/skimble-workout-trainer-exercise-ice-skaters-2_full.jpg 1785737 https://s3.amazonaws.com/prod.skimble/assets/1785737/skimble-workout-trainer-exercise-ice-skaters-3_full.jpg 1785742 https://s3.amazonaws.com/prod.skimble/assets/1785742/skimble-workout-trainer-exercise-ice-skaters-4_full.jpg 494 http://www.youtube.com/watch?v=3ydNIDwzIeg 613 3d9720534710f18b7e6d28c69380485a41cf675f 68

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 2441

Lie on your back. Keeping your torso straight, bend your knees and bring them to the right 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. With control bring your shoulders back down. Repeat.

30 true 2 true 2 2258055 https://s3.amazonaws.com/prod.skimble/assets/2258055/skimble-workout-trainer-exercise-left-side-crunches-1_full.jpg 2258056 https://s3.amazonaws.com/prod.skimble/assets/2258056/skimble-workout-trainer-exercise-left-side-crunches-2_full.jpg 2258063 https://s3.amazonaws.com/prod.skimble/assets/2258063/skimble-workout-trainer-exercise-left-side-crunches-3_full.jpg 2258072 https://s3.amazonaws.com/prod.skimble/assets/2258072/skimble-workout-trainer-exercise-left-side-crunches-4_full.jpg 67358 https://s3.amazonaws.com/prod.skimble/assets/67358/skimble-workout-trainer-exercise-left-side-crunches_279a0477-1_full.jpg 67359 https://s3.amazonaws.com/prod.skimble/assets/67359/skimble-workout-trainer-exercise-left-side-crunches_279a0478-2_full.jpg 1494 2855bac499239344b99043024280edcb8672dfa6 2441

Lie on your back. Keeping your torso straight, bend your knees and bring them to the right 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. With control bring your shoulders back down. Repeat.

30 true 2 true 2 2258055 https://s3.amazonaws.com/prod.skimble/assets/2258055/skimble-workout-trainer-exercise-left-side-crunches-1_full.jpg 2258056 https://s3.amazonaws.com/prod.skimble/assets/2258056/skimble-workout-trainer-exercise-left-side-crunches-2_full.jpg 2258063 https://s3.amazonaws.com/prod.skimble/assets/2258063/skimble-workout-trainer-exercise-left-side-crunches-3_full.jpg 2258072 https://s3.amazonaws.com/prod.skimble/assets/2258072/skimble-workout-trainer-exercise-left-side-crunches-4_full.jpg 67358 https://s3.amazonaws.com/prod.skimble/assets/67358/skimble-workout-trainer-exercise-left-side-crunches_279a0477-1_full.jpg 67359 https://s3.amazonaws.com/prod.skimble/assets/67359/skimble-workout-trainer-exercise-left-side-crunches_279a0478-2_full.jpg 1494 2855bac499239344b99043024280edcb8672dfa6 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 2148

Stand tall with your feet hip width apart. Perform lunges in a clock like pattern by doing front lunges, side lunges, and reverse lunges. Once one side is complete, follow suit with the other leg.

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Chill out and breathe!

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

30 true 1.5 true 2 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 10 aa1e30b8ff5f0c2ad75f8f94203e904ded73ff7a 920

Lie on your back with one leg to the sky and the other out slightly above the ground. Simultaneously bring your leg toward the opposite elbow, alternating legs.

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Chill out and breathe!

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Stand tall with your feet together. Imagine a small fence just below waist height to your side. Step to your side over that imaginary fence with one leg, then the other leg. Next, squat in the same direction you're moving under another imaginary fence. Repeat, alternating directions.

50 true 2.5 4057 https://s3.amazonaws.com/prod.skimble/assets/4057/skimble-workout-trainer-exercise-over-over-unders-1_full.jpg 4054 https://s3.amazonaws.com/prod.skimble/assets/4054/skimble-workout-trainer-exercise-over-over-unders-2_full.jpg 4050 https://s3.amazonaws.com/prod.skimble/assets/4050/skimble-workout-trainer-exercise-over-over-unders-3_full.jpg 4045 https://s3.amazonaws.com/prod.skimble/assets/4045/skimble-workout-trainer-exercise-over-over-unders-4_full.jpg 4041 https://s3.amazonaws.com/prod.skimble/assets/4041/skimble-workout-trainer-exercise-over-over-unders-5_full.jpg 4038 https://s3.amazonaws.com/prod.skimble/assets/4038/skimble-workout-trainer-exercise-over-over-unders-6_full.jpg 4037 https://s3.amazonaws.com/prod.skimble/assets/4037/skimble-workout-trainer-exercise-over-over-unders-7_full.jpg 4036 https://s3.amazonaws.com/prod.skimble/assets/4036/skimble-workout-trainer-exercise-over-over-unders-8_full.jpg 702 bfc945aa6e2cae6080d95807d61fe2d20977c063 1 1039

Look at your buddy or workout partners. Give some high fives all around!

15 true 1 4102 https://s3.amazonaws.com/prod.skimble/assets/4102/skimble-workout-trainer-exercise-high-fives-1_full.jpg 822 4d5700fdc819eb8cd0e3cc5a346947ed2cd78db3 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.caftruefalsetruefemalefalse2026-05-31T01:00:10Z 2024-12-23T23:07:18Z No EquipmentLower 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 1259013 17294 2 Track how many squats, push-ups, crunches, and low-impact/modified burpees you can knock out in 5 minutes. Push yourself within your limits, keeping good form your priority. Check in monthly to see how your rep counts improve over time. Happy sweating! 📋📅 https://s3.amazonaws.com/prod.skimble/assets/2939864/skimble-workout-trainer-app-wow-workout-of-the-week_30_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2939864/skimble-workout-trainer-app-wow-workout-of-the-week_30_full.jpg false 6196d67c-ed22-11ee-8ffc-42010a80001d 56 5 false true 702 1259013-monthly-max-reps-test false 300 1 531

These squats start and end at the bottom position. Stand with feet shoulder width apart and bend knees to 90 degrees. Stand up and squat down, holding for 1 count each time at the bottom.

60 true 2.5 true 5 34355 https://s3.amazonaws.com/prod.skimble/assets/34355/skimble-workout-trainer-exercise-bottom-to-bottom-squats-3_full.jpg 34354 https://s3.amazonaws.com/prod.skimble/assets/34354/skimble-workout-trainer-exercise-bottom-to-bottom-squats-2_full.jpg 444 http://www.youtube.com/watch?v=ieWO-rs3d_o 114 b617138ac5f195773efbfc4739a4a2e2417dce8d 68

Chill out and breathe!

20 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1652

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

60 true 2.5 true 5 1861020 https://s3.amazonaws.com/prod.skimble/assets/1861020/skimble-workout-trainer-exercise-fast-push-ups-1_full.jpg 1861028 https://s3.amazonaws.com/prod.skimble/assets/1861028/skimble-workout-trainer-exercise-fast-push-ups-2_full.jpg 1403 1b307dc6654432ca05e356c498722bc1e6e699d1 68

Chill out and breathe!

20 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1558

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

60 true 1 true 5 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 302 fe29268c2aae5d68f59149f4afa9a52e96d952c0 68

Chill out and breathe!

20 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2207

Start standing. Squat down and place your hands on the floor in front of your feet. Place one foot far behind you as if you were stepping into a deep lunge then place the other foot right beside it so that you've created a high plank position. Now reverse that by stepping one foot in towards your hand(s) right where it was when you started. Follow with the other foot, stand up and then repeat the whole sequence.

60 true 4 true 5 51508 https://s3.amazonaws.com/prod.skimble/assets/51508/skimble-workout-trainer-exercise-modified-burpees-1_full.jpg 51509 https://s3.amazonaws.com/prod.skimble/assets/51509/skimble-workout-trainer-exercise-modified-burpees-2_full.jpg 51513 https://s3.amazonaws.com/prod.skimble/assets/51513/skimble-workout-trainer-exercise-modified-burpees-3_full.jpg 51520 https://s3.amazonaws.com/prod.skimble/assets/51520/skimble-workout-trainer-exercise-modified-burpees-4_full.jpg 51530 https://s3.amazonaws.com/prod.skimble/assets/51530/skimble-workout-trainer-exercise-modified-burpees-5_full.jpg 51538 https://s3.amazonaws.com/prod.skimble/assets/51538/skimble-workout-trainer-exercise-modified-burpees-6_full.jpg 51548 https://s3.amazonaws.com/prod.skimble/assets/51548/skimble-workout-trainer-exercise-modified-burpees-7_full.jpg 729 25e4d43028df2159d741b8d02054dcbc2d934c97 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.caftruefalsetruefemalefalse2026-05-31T01:00:10Z 2024-07-22T18:57:11Z No EquipmentFull 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 1257296 17294 3 Burn calories and shed fat in no time with this 8 minute High Intensity Interval Training (HIIT) workout. This is a challenge so we are expecting max effort during each exercise! Record your reps and try to return to this workout on a weekly basis. If you keep at it, you will see significant performance improvements! https://s3.amazonaws.com/prod.skimble/assets/2896609/skimble-workout-trainer-app-wow-workout-of-the-week_14-high-intensity-challenge_thumb.png https://s3.amazonaws.com/prod.skimble/assets/2896609/skimble-workout-trainer-app-wow-workout-of-the-week_14-high-intensity-challenge_full.png false dd37afe4-d1bc-11ee-9aa9-42010a80001d 304 25 false true 453 1257296-high-intensity-challenge false 480 4 1287

Lie on your back with bent legs. Place your hands behind your head or criss cross on your chest. Contract your core and quickly lift your shoulder blades above the ground. Return and repeat, fast!

Aim for 10-20 reps! 20 true 5 50572 https://s3.amazonaws.com/prod.skimble/assets/50572/skimble-workout-trainer-exercise-max-rep-crunches-1_full.jpg 50564 https://s3.amazonaws.com/prod.skimble/assets/50564/skimble-workout-trainer-exercise-max-rep-crunches-2_full.jpg 50558 https://s3.amazonaws.com/prod.skimble/assets/50558/skimble-workout-trainer-exercise-max-rep-crunches-3_full.jpg 50554 https://s3.amazonaws.com/prod.skimble/assets/50554/skimble-workout-trainer-exercise-max-rep-crunches-4_full.jpg 50548 https://s3.amazonaws.com/prod.skimble/assets/50548/skimble-workout-trainer-exercise-max-rep-crunches-5_full.jpg 691 81a73546bd8d254ce781f5d3295779ecc5fe1964 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 1286

Start in a full plank position. Quickly bend at the elbows and go down to 90 degrees. Quickly push back up and repeat!

Aim for 10-20 reps! 20 true 5 52374 https://s3.amazonaws.com/prod.skimble/assets/52374/skimble-workout-trainer-exercise-max-push-ups-1_full.jpg 52381 https://s3.amazonaws.com/prod.skimble/assets/52381/skimble-workout-trainer-exercise-max-push-ups-2_full.jpg 690 d509a0b1f3636326a0979f07463761fb921c4307 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 1289

Start standing with your legs shoulder width apart and knees slightly bent. Squat down as low as possible. Explosively push back up with your legs. Repeat as fast as you can!

Aim for 10-20 reps! 20 true 2.5 true 1 true 5 2506301 https://s3.amazonaws.com/prod.skimble/assets/2506301/skimble-workout-trainer-exercise-max-rep-deep-squats-01_full.jpg 2506300 https://s3.amazonaws.com/prod.skimble/assets/2506300/skimble-workout-trainer-exercise-max-rep-deep-squats-02_full.jpg 2506302 https://s3.amazonaws.com/prod.skimble/assets/2506302/skimble-workout-trainer-exercise-max-rep-deep-squats-03_full.jpg 2506299 https://s3.amazonaws.com/prod.skimble/assets/2506299/skimble-workout-trainer-exercise-max-rep-deep-squats-04_full.jpg 1567 2c802c990803909d014e04f746a12b0aa8619581 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 1706

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

Aim for 10-20 reps! 20 true 2.5 true 31937 https://s3.amazonaws.com/prod.skimble/assets/31937/skimble-workout-trainer-exercise-explosive-mountain-climbers-1_full.jpg 31939 https://s3.amazonaws.com/prod.skimble/assets/31939/skimble-workout-trainer-exercise-explosive-mountain-climbers-2_full.jpg 31943 https://s3.amazonaws.com/prod.skimble/assets/31943/skimble-workout-trainer-exercise-explosive-mountain-climbers-3_full.jpg 31947 https://s3.amazonaws.com/prod.skimble/assets/31947/skimble-workout-trainer-exercise-explosive-mountain-climbers-4_full.jpg 31951 https://s3.amazonaws.com/prod.skimble/assets/31951/skimble-workout-trainer-exercise-explosive-mountain-climbers-5_full.jpg 31958 https://s3.amazonaws.com/prod.skimble/assets/31958/skimble-workout-trainer-exercise-explosive-mountain-climbers-6_full.jpg 498 3aba6875c45bb6159999a7757b58fc660c64ca48 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 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.caftruefalsetruefemalefalse2026-05-24T01:00:13Z 2024-04-01T19:51:15Z No EquipmentFull Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1275958 17294 1 Give your body some well-deserved care with self-myofascial release (SMR). This technique helps relieve tight spots, ease muscle tension, and promote relaxation—perfect for winding down after any workout. https://s3.amazonaws.com/prod.skimble/assets/3043651/skimble-workout-trainer-app-wow-workout-of-the-week_6_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3043651/skimble-workout-trainer-app-wow-workout-of-the-week_6_full.jpg false 7e5c5728-c3aa-11ef-b9a0-42010a800020 16 7 false true 331 1275958-foam-roll-love false 920 2

Start seated on the floor with the foam roller underneath your ankles. Place your hands on the floor and lift your hips up. Slowly roll up and down your calf muscles.

30 48812 https://s3.amazonaws.com/prod.skimble/assets/48812/skimble-workout-trainer-exercise-calf-rolls-1_full.jpg 48828 https://s3.amazonaws.com/prod.skimble/assets/48828/skimble-workout-trainer-exercise-calf-rolls-2_full.jpg 48860 https://s3.amazonaws.com/prod.skimble/assets/48860/skimble-workout-trainer-exercise-calf-rolls-3_full.jpg 48868 https://s3.amazonaws.com/prod.skimble/assets/48868/skimble-workout-trainer-exercise-calf-rolls-4_full.jpg 363 d3c3a91b24003aa4301aac11d2bcccdb0167106b

Start seated on the foam roller with both hands on the floor behind you and both feet on the floor in front with your knees bent. Lean your body to the right, placing most of your bodyweight on your right glute as you search for any tightness.

30 58527 https://s3.amazonaws.com/prod.skimble/assets/58527/skimble-workout-trainer-exercise-foam-roller-right-glute-rolls_1_full.jpg 58521 https://s3.amazonaws.com/prod.skimble/assets/58521/skimble-workout-trainer-exercise-foam-roller-right-glute-rolls_2_full.jpg 237 e0155e4a6532c412f3c0362071811d69bd3ade82

Now, lean your body to the left placing most of your bodyweight on your left glute as you search for any tightness.

30 58594 https://s3.amazonaws.com/prod.skimble/assets/58594/skimble-workout-trainer-exercise-foam-roller-left-glute-rolls_1_full.jpg 58584 https://s3.amazonaws.com/prod.skimble/assets/58584/skimble-workout-trainer-exercise-foam-roller-left-glute-rolls_2_full.jpg 347 002246c1b427978859aa4cf4e539fe2cc99cecdf

Stay loose!

10 48812 https://s3.amazonaws.com/prod.skimble/assets/48812/skimble-workout-trainer-exercise-calf-rolls-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 1588

Start seated with your knees bent and arms crossed over your chest. Lie with your back laterally against a foam roller. Roll up and down your back as your search for tightness.

40 16384 58614 https://s3.amazonaws.com/prod.skimble/assets/58614/skimble-workout-trainer-exercise-foam-roller-lateral-back-rolls_1_full.jpg 58612 https://s3.amazonaws.com/prod.skimble/assets/58612/skimble-workout-trainer-exercise-foam-roller-lateral-back-rolls_2_full.jpg 58611 https://s3.amazonaws.com/prod.skimble/assets/58611/skimble-workout-trainer-exercise-foam-roller-lateral-back-rolls_3_full.jpg 285 631cc94f97b4ce4ee84be151fb3ae5872ba6effd 1587

Adjust your body so that the foam roller is on the back side of your right arm pit. Reaching up with your right arm, slowly foam roll down the side of your back until you reach about the mid-back. Slowly roll back up to the starting position and repeat.

35 16384 59552 https://s3.amazonaws.com/prod.skimble/assets/59552/skimble-workout-trainer-exercise-latissmus-dorsi-right-lat-rolls_1_full.jpg 59551 https://s3.amazonaws.com/prod.skimble/assets/59551/skimble-workout-trainer-exercise-latissmus-dorsi-right-lat-rolls_2_full.jpg 59550 https://s3.amazonaws.com/prod.skimble/assets/59550/skimble-workout-trainer-exercise-latissmus-dorsi-right-lat-rolls_3_full.jpg 373 32f80ae4c9a7cbf139d0c481a261e261f4f652bc 1647

Adjust your body so that the foam roller is on the back side of your left arm pit. Reaching up with your left arm, slowly foam roll down the side of your back until you reach about the mid-back. Slowly roll back up to the starting position and repeat.

35 16384 59392 https://s3.amazonaws.com/prod.skimble/assets/59392/skimble-workout-trainer-exercise-latissmus-dorsi-left-lat-rolls_1_full.jpg 59390 https://s3.amazonaws.com/prod.skimble/assets/59390/skimble-workout-trainer-exercise-latissmus-dorsi-left-lat-rolls_2_full.jpg 59389 https://s3.amazonaws.com/prod.skimble/assets/59389/skimble-workout-trainer-exercise-latissmus-dorsi-left-lat-rolls_3_full.jpg 309 8148624163c0accc0956eb6dd2031eaa34f98f06

More rolling!

10 11031 https://s3.amazonaws.com/prod.skimble/assets/11031/skimble-workout-trainer-exercise-foam-roller-shin-rolls-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2

Start with your knees on the foam roller and your hands on the floor in front of you. Roll the foam roller up and down the front of your shins searching for any tight spots.

30 11031 https://s3.amazonaws.com/prod.skimble/assets/11031/skimble-workout-trainer-exercise-foam-roller-shin-rolls-1_full.jpg 11029 https://s3.amazonaws.com/prod.skimble/assets/11029/skimble-workout-trainer-exercise-foam-roller-shin-rolls-2_full.jpg 311 3496808052355583bb47fbcc140a96f1d4cfce67

Start with the foam roller on your upper thighs as you lie face down with your upper body propped up on your forearms and legs stretched out. Roll down the thighs to your knee, stopping and holding where you feel any tightness.

35 11023 https://s3.amazonaws.com/prod.skimble/assets/11023/skimble-workout-trainer-exercise-right-quad-rolls-1_full.jpg 317 392c53cd19cafa99abfb57bf35f4585504830c54 1444

Start sitting on your right side with the foam roller at your hips, hands on one side of the roller and legs stretched out. Keeping your legs straight and together, roll down the foam roller on the side of your right leg all the way to your knee and then back to the start.

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Start sitting on your left side with the foam roller at your hips, hands on one side of the roller and legs stretched out. Keeping your legs straight and together, roll down the foam roller on the side of your left leg all the way to the knee as you search for any tightness.

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Stand up!

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Come into staff pose, where you are seated evenly on your sit bones with your legs outstretched. Let your hands rest close to your hip. Inhale. Bend your right knee and allow your hands to gently tuck your foot into your upper inner left thigh. Exhale. Fold forward onto your left thigh, leading with your arms as you reach your hands to your feet. Breathe deeply for three breaths before returning to Staff pose and switching sides.

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Sit on the floor with legs extended in a comfortable straddle. Exhale as your bring your chest towards one leg, reaching with your hands. Come back to center and repeat with the other leg.

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Begin lying flat on your back with your arms bent by your ears. Contract your abs, flex your hips, and bend your knees up so that your torso lifts up of the ground. Simultaneously bring your arms up and over to hug your knees. Return to the starting position and repeat.

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Lie on your side with your bent knees and ankles stacked, hands comfortably propping your head up. While keep your feet touching, contract your glutes and open your knees. Rotate onto your other side halfway through the exercise.

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Lie on your back with knees bent and feet flat. Place your arms by your side with palms facing up. Lift your shoulders and arms about 6 inches off of the floor. As you reach for your right ankle with your right fingertips lean to the right. Switch to the other side and continue to alternate sides.

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Take a break. Get ready for the next exercise!

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Start on your back with bent knees and palms down at your sides or underneath your butt. Raise your hips up and off the floor so that your knees are over your chest. Contract your abs for a moment before lowering.

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Take a break. Get ready for the next exercise!

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

45 true 1.5 true 3 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 10 aa1e30b8ff5f0c2ad75f8f94203e904ded73ff7a 1736

Take a break. Get ready for the next exercise!

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On your back with bent knees or straight legs. Stretch your arms straight out overhead. Perform crunches by lifting your shoulder blades off the ground.

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Take a break. Get ready for the next exercise!

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

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Take a break. Get ready for the next exercise!

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Start lying on your back with legs flat. Lift up your right leg and at the same time, crunch up and reach both hands to the outside of that leg. Lower your body and leg gently and repeat.

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Take a break. Get ready for the next exercise!

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Start lying on your back with legs flat. Lift up your left leg and at the same time, crunch up and reach both hands to the outside of that leg. Lower your body and leg gently and repeat.

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Take a break. Get ready for the next exercise!

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On your back with bent knees. Prop your left ankle on the upper thigh of your bent right knee. With your right elbow bent and hand behind your head, perform crunches toward your left knee.

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Take a break. Get ready for the next exercise!

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On your back with bent knees. Prop your right ankle on the upper thigh of your bent left knee. With the left elbow bent and hand behind your head, perform crunches toward the right knee.

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Take a break. Get ready for the next exercise!

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Begin lying flat on your back with your arms bent by your ears. Contract your abs, flex your hips, and bend your knees up so that your torso lifts up of the ground. Simultaneously bring your arms up and over to hug your knees. Return to the starting position and repeat.

45 true 2 true 3 2257594 https://s3.amazonaws.com/prod.skimble/assets/2257594/skimble-workout-trainer-exercise-crunches-with-knee-hugs-6_full.jpg 2257584 https://s3.amazonaws.com/prod.skimble/assets/2257584/skimble-workout-trainer-exercise-crunches-with-knee-hugs-5_full.jpg 2257583 https://s3.amazonaws.com/prod.skimble/assets/2257583/skimble-workout-trainer-exercise-crunches-with-knee-hugs-4_full.jpg 2257568 https://s3.amazonaws.com/prod.skimble/assets/2257568/skimble-workout-trainer-exercise-crunches-with-knee-hugs-3_full.jpg 2257563 https://s3.amazonaws.com/prod.skimble/assets/2257563/skimble-workout-trainer-exercise-crunches-with-knee-hugs-2_full.jpg 2257559 https://s3.amazonaws.com/prod.skimble/assets/2257559/skimble-workout-trainer-exercise-crunches-with-knee-hugs-1_full.jpg 67422 https://s3.amazonaws.com/prod.skimble/assets/67422/skimble-workout-trainer-exercise-crunches-with-knee-hugs_279a0484-1_full.jpg 67423 https://s3.amazonaws.com/prod.skimble/assets/67423/skimble-workout-trainer-exercise-crunches-with-knee-hugs_279a0485-2_full.jpg 67426 https://s3.amazonaws.com/prod.skimble/assets/67426/skimble-workout-trainer-exercise-crunches-with-knee-hugs_279a0486-3_full.jpg 67423 https://s3.amazonaws.com/prod.skimble/assets/67423/skimble-workout-trainer-exercise-crunches-with-knee-hugs_279a0485-2_full.jpg 1499 6653980d28c97368271b1cea30263dd1d63cfc42 201

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

15 41793 https://s3.amazonaws.com/prod.skimble/assets/41793/skimble-workout-trainer-exercise-yoga-extended-child_s-pose_full.jpg 626 86ac1bb52b186d789895ca2070f2144fb4bb6934 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.caftruefalsetruefemalefalse2026-05-31T01:00:11Z 2024-01-10T05:09:28Z Exercise MatCore12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1270473 17294 3 Fitness has its rocky moments, but your workout buddy is there to lend a helping hand. Together, you'll feel the intensity build as you push each other to new limits. If needed, modify with crunches or kneeling push-ups. For the Wall Sit challenge, hold on as long as you can until one of you taps out! And don’t forget—words of encouragement are very much encouraged :-) https://s3.amazonaws.com/prod.skimble/assets/2974651/skimble-workout-trainer-app-wow-workout-of-the-week_48_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2974651/skimble-workout-trainer-app-wow-workout-of-the-week_48_full.jpg false 950f1edc-66fe-11ef-b5f9-42010a80002a 18 8 false true 273 1270473-grateful-buddy false 485 1 1599

Partner One, lay on your back. Partner Two, stand facing Partner One's head. Partner One, raise your legs towards Partner Two. Partner Two, push your partner's legs towards the floor. Partner One, raise your legs back up toward Partner Two. Repeat!

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Swap partner position!

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Partner One, lay on your back. Partner Two, stand facing Partner One's head. Partner One, raise your legs towards Partner Two. Partner Two, push your partner's legs towards the floor. Partner One, raise your legs back up toward Partner Two. Repeat!

30 true 2.5 true 12 2 43953 https://s3.amazonaws.com/prod.skimble/assets/43953/skimble-workout-trainer-exercise-partner-leg-lifts-1_full.jpg 43954 https://s3.amazonaws.com/prod.skimble/assets/43954/skimble-workout-trainer-exercise-partner-leg-lifts-2_full.jpg 380 01587304ce23ad1207afa286d68ce3df7b5c10c8 1736

Take a break. Get ready for the next exercise!

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Both Partners, face each other in a standing position. Interlock with your partner's wrists. Partner One lowers into a squat while Partner Two is standing. Once Partner One stands up, Partner Two lowers into a squat. Repeat.

60 true 2.5 true 24 2 32724 https://s3.amazonaws.com/prod.skimble/assets/32724/skimble-workout-trainer-exercise-sea-saw-squats-14_full.jpg 32721 https://s3.amazonaws.com/prod.skimble/assets/32721/skimble-workout-trainer-exercise-sea-saw-squats-8_full.jpg 524 15f857906d27da2a08230f7a126ba4769d7705f5 1736

Take a break. Get ready for the next exercise!

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Partner One, lay down on your back with your knees tucked in towards your backside. Partner Two, kneel facing your partner, holding the ankles of your partner comfortably. Partner One, crunch up to your knees with your hands on your shoulders. Lower gently and repeat.

30 true 2.5 true 12 2 58495 https://s3.amazonaws.com/prod.skimble/assets/58495/skimble-workout-trainer-exercise-partner-ab-crunches_1_full.jpg 58492 https://s3.amazonaws.com/prod.skimble/assets/58492/skimble-workout-trainer-exercise-partner-ab-crunches_2_full.jpg 58491 https://s3.amazonaws.com/prod.skimble/assets/58491/skimble-workout-trainer-exercise-partner-ab-crunches_3_full.jpg 58492 https://s3.amazonaws.com/prod.skimble/assets/58492/skimble-workout-trainer-exercise-partner-ab-crunches_2_full.jpg 247 0247e7bca4531a7c32438377a549e4c1a9308685 1736

Swap partner position!

Swap positions 10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1598

Partner One, lay down on your back with your knees tucked in towards your backside. Partner Two, kneel facing your partner, holding the ankles of your partner comfortably. Partner One, crunch up to your knees with your hands on your shoulders. Lower gently and repeat.

30 true 2.5 true 12 2 58495 https://s3.amazonaws.com/prod.skimble/assets/58495/skimble-workout-trainer-exercise-partner-ab-crunches_1_full.jpg 58492 https://s3.amazonaws.com/prod.skimble/assets/58492/skimble-workout-trainer-exercise-partner-ab-crunches_2_full.jpg 58491 https://s3.amazonaws.com/prod.skimble/assets/58491/skimble-workout-trainer-exercise-partner-ab-crunches_3_full.jpg 58492 https://s3.amazonaws.com/prod.skimble/assets/58492/skimble-workout-trainer-exercise-partner-ab-crunches_2_full.jpg 247 0247e7bca4531a7c32438377a549e4c1a9308685 1736

Take a break. Get ready for the next exercise!

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Both Partners start in plank positions, facing each other. Both Partners perform a pushup. At the top of your planks, tap your Partner's shoulder playfully. Alternate between right and left shoulder taps.

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Both Partners, begin in full plank positions facing each other. Optionally drop your knees to do this exercise in kneeling plank. Take one hand, followed by the other, and drop yourself down to elbow plank position. Return back to full plank position one arm at a time. At the top, give your partner a low high five! Keep going, alternating the hand for your high fives.

60 true 3 true 3 51332 https://s3.amazonaws.com/prod.skimble/assets/51332/skimble-workout-trainer-exercise-up-down-high-fives-1_full.jpg 51340 https://s3.amazonaws.com/prod.skimble/assets/51340/skimble-workout-trainer-exercise-up-down-high-fives-2_full.jpg 51345 https://s3.amazonaws.com/prod.skimble/assets/51345/skimble-workout-trainer-exercise-up-down-high-fives-3_full.jpg 51356 https://s3.amazonaws.com/prod.skimble/assets/51356/skimble-workout-trainer-exercise-up-down-high-fives-4_full.jpg 51360 https://s3.amazonaws.com/prod.skimble/assets/51360/skimble-workout-trainer-exercise-up-down-high-fives-5_full.jpg 51372 https://s3.amazonaws.com/prod.skimble/assets/51372/skimble-workout-trainer-exercise-up-down-high-fives-6_full.jpg 51380 https://s3.amazonaws.com/prod.skimble/assets/51380/skimble-workout-trainer-exercise-up-down-high-fives-7_full.jpg 51387 https://s3.amazonaws.com/prod.skimble/assets/51387/skimble-workout-trainer-exercise-up-down-high-fives-8_full.jpg 51396 https://s3.amazonaws.com/prod.skimble/assets/51396/skimble-workout-trainer-exercise-up-down-high-fives-9_full.jpg 51404 https://s3.amazonaws.com/prod.skimble/assets/51404/skimble-workout-trainer-exercise-up-down-high-fives-10_full.jpg 51412 https://s3.amazonaws.com/prod.skimble/assets/51412/skimble-workout-trainer-exercise-up-down-high-fives-11_full.jpg 51419 https://s3.amazonaws.com/prod.skimble/assets/51419/skimble-workout-trainer-exercise-up-down-high-fives-12_full.jpg 51428 https://s3.amazonaws.com/prod.skimble/assets/51428/skimble-workout-trainer-exercise-up-down-high-fives-13_full.jpg 734 6977f5aa9690c296bdc25f319c9f3bd456bdba46 1736

Take a break. Get ready for the next exercise!

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Begin standing back to back with your buddy. Take a small step as you maintain back contact with your buddy. End in a wall sit position with your buddy as the wall. Hold it!

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Take a break. Get ready for the next exercise!

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Start seated in front of your Partner with your legs spread comfortably wide. Interlock hands with each other. Alternate pulling each other forward to feel the stretch in the hips and hammies. Hold the stretch several counts before switching.

60 true 4 50442 https://s3.amazonaws.com/prod.skimble/assets/50442/skimble-workout-trainer-exercise-buddy-split-stretches-1_full.jpg 50436 https://s3.amazonaws.com/prod.skimble/assets/50436/skimble-workout-trainer-exercise-buddy-split-stretches-2_full.jpg 50426 https://s3.amazonaws.com/prod.skimble/assets/50426/skimble-workout-trainer-exercise-buddy-split-stretches-3_full.jpg 50419 https://s3.amazonaws.com/prod.skimble/assets/50419/skimble-workout-trainer-exercise-buddy-split-stretches-4_full.jpg 50412 https://s3.amazonaws.com/prod.skimble/assets/50412/skimble-workout-trainer-exercise-buddy-split-stretches-5_full.jpg 733 09b7c79a41e7d811a4ee3ef7b9b05d4c7ae33814 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-05-24T01:00:12Z 2024-11-25T17:56:44Z No EquipmentFull 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 1170735 18823142 2 Use a bench for a modified version of push-ups. If you don't have access to a bench, you can also consider using a wall for your push-ups. https://s3.amazonaws.com/prod.skimble/assets/2759502/skimble-workout-trainer-app-wow-workout-of-the-week_32_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2759502/skimble-workout-trainer-app-wow-workout-of-the-week_32_1_full.jpg false E0B4EFF4-0D49-4205-8C3B-A588DCEED76C 87 43 false true 1322 1170735-bench-push-up-ladder false 1232 1 873

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

40 true 2 true 1 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. 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. 347 http://www.youtube.com/watch?v=cCycbuogLZI 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.

40 true 2 true 1 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. 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. 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. 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. 349 http://www.youtube.com/watch?v=Ztn3W9R458k 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 1055

Stand tall with your hands behind your head and elbows out to the side. Bring your elbows as far out and back as possible to open up the chest. Squeeze your shoulder blades together and take deep breaths.

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Stand with feel slightly apart and bend forward from your hips. Extend your arms in front of your body and use them to walk on the floor in front of your body. Maintain a flat spine and softly bent knees. Once you walk into a push up position, walk your feet up to meet your hands in front.

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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.

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Place your hands on a bench and get into a plank position. Perform a push-up by lowering your chest to the bench and pushing back up to your beginning position.

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

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Place your hands on a bench and get into a plank position. Perform a push-up by lowering your chest to the bench and pushing back up to your beginning position.

25 true 2.5 true 10 1807775 https://s3.amazonaws.com/prod.skimble/assets/1807775/skimble-workout-darlene-exercise-push-ups-on-bench-01_full.jpg 1807783 https://s3.amazonaws.com/prod.skimble/assets/1807783/skimble-workout-darlene-exercise-push-ups-on-bench-02_full.jpg 1807791 https://s3.amazonaws.com/prod.skimble/assets/1807791/skimble-workout-darlene-exercise-push-ups-on-bench-03_full.jpg 1807799 https://s3.amazonaws.com/prod.skimble/assets/1807799/skimble-workout-darlene-exercise-push-ups-on-bench-04_full.jpg 1372 d5f9645ebdaac21f60af296341ee8164f02ce830 469

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

25 true 2.5 10 1589976 https://s3.amazonaws.com/prod.skimble/assets/1589976/skimble-workout-trainer-exercise-leg-raises-01_full.jpg 1589979 https://s3.amazonaws.com/prod.skimble/assets/1589979/skimble-workout-trainer-exercise-leg-raises-02_full.jpg 1589985 https://s3.amazonaws.com/prod.skimble/assets/1589985/skimble-workout-trainer-exercise-leg-raises-03_full.jpg 1589992 https://s3.amazonaws.com/prod.skimble/assets/1589992/skimble-workout-trainer-exercise-leg-raises-04_full.jpg 413 https://www.youtube.com/watch?v=7Pjp2DRfHl4 1254 052ec7aa4496facbae3e3bbab6cd0e2fb98256f9 2 2390

Place your hands on a bench and get into a plank position. Perform a push-up by lowering your chest to the bench and pushing back up to your beginning position.

38 true 2.5 true 15 1807775 https://s3.amazonaws.com/prod.skimble/assets/1807775/skimble-workout-darlene-exercise-push-ups-on-bench-01_full.jpg 1807783 https://s3.amazonaws.com/prod.skimble/assets/1807783/skimble-workout-darlene-exercise-push-ups-on-bench-02_full.jpg 1807791 https://s3.amazonaws.com/prod.skimble/assets/1807791/skimble-workout-darlene-exercise-push-ups-on-bench-03_full.jpg 1807799 https://s3.amazonaws.com/prod.skimble/assets/1807799/skimble-workout-darlene-exercise-push-ups-on-bench-04_full.jpg 1372 d5f9645ebdaac21f60af296341ee8164f02ce830 469

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

38 true 2.5 15 1589976 https://s3.amazonaws.com/prod.skimble/assets/1589976/skimble-workout-trainer-exercise-leg-raises-01_full.jpg 1589979 https://s3.amazonaws.com/prod.skimble/assets/1589979/skimble-workout-trainer-exercise-leg-raises-02_full.jpg 1589985 https://s3.amazonaws.com/prod.skimble/assets/1589985/skimble-workout-trainer-exercise-leg-raises-03_full.jpg 1589992 https://s3.amazonaws.com/prod.skimble/assets/1589992/skimble-workout-trainer-exercise-leg-raises-04_full.jpg 413 https://www.youtube.com/watch?v=7Pjp2DRfHl4 1254 052ec7aa4496facbae3e3bbab6cd0e2fb98256f9 3 2390

Place your hands on a bench and get into a plank position. Perform a push-up by lowering your chest to the bench and pushing back up to your beginning position.

25 true 2.5 true 10 1807775 https://s3.amazonaws.com/prod.skimble/assets/1807775/skimble-workout-darlene-exercise-push-ups-on-bench-01_full.jpg 1807783 https://s3.amazonaws.com/prod.skimble/assets/1807783/skimble-workout-darlene-exercise-push-ups-on-bench-02_full.jpg 1807791 https://s3.amazonaws.com/prod.skimble/assets/1807791/skimble-workout-darlene-exercise-push-ups-on-bench-03_full.jpg 1807799 https://s3.amazonaws.com/prod.skimble/assets/1807799/skimble-workout-darlene-exercise-push-ups-on-bench-04_full.jpg 1372 d5f9645ebdaac21f60af296341ee8164f02ce830 469

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

25 true 2.5 10 1589976 https://s3.amazonaws.com/prod.skimble/assets/1589976/skimble-workout-trainer-exercise-leg-raises-01_full.jpg 1589979 https://s3.amazonaws.com/prod.skimble/assets/1589979/skimble-workout-trainer-exercise-leg-raises-02_full.jpg 1589985 https://s3.amazonaws.com/prod.skimble/assets/1589985/skimble-workout-trainer-exercise-leg-raises-03_full.jpg 1589992 https://s3.amazonaws.com/prod.skimble/assets/1589992/skimble-workout-trainer-exercise-leg-raises-04_full.jpg 413 https://www.youtube.com/watch?v=7Pjp2DRfHl4 1254 052ec7aa4496facbae3e3bbab6cd0e2fb98256f9 5 2390

Place your hands on a bench and get into a plank position. Perform a push-up by lowering your chest to the bench and pushing back up to your beginning position.

18 true 2.5 true 7 1807775 https://s3.amazonaws.com/prod.skimble/assets/1807775/skimble-workout-darlene-exercise-push-ups-on-bench-01_full.jpg 1807783 https://s3.amazonaws.com/prod.skimble/assets/1807783/skimble-workout-darlene-exercise-push-ups-on-bench-02_full.jpg 1807791 https://s3.amazonaws.com/prod.skimble/assets/1807791/skimble-workout-darlene-exercise-push-ups-on-bench-03_full.jpg 1807799 https://s3.amazonaws.com/prod.skimble/assets/1807799/skimble-workout-darlene-exercise-push-ups-on-bench-04_full.jpg 1372 d5f9645ebdaac21f60af296341ee8164f02ce830 469

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

18 true 2.5 7 1589976 https://s3.amazonaws.com/prod.skimble/assets/1589976/skimble-workout-trainer-exercise-leg-raises-01_full.jpg 1589979 https://s3.amazonaws.com/prod.skimble/assets/1589979/skimble-workout-trainer-exercise-leg-raises-02_full.jpg 1589985 https://s3.amazonaws.com/prod.skimble/assets/1589985/skimble-workout-trainer-exercise-leg-raises-03_full.jpg 1589992 https://s3.amazonaws.com/prod.skimble/assets/1589992/skimble-workout-trainer-exercise-leg-raises-04_full.jpg 413 https://www.youtube.com/watch?v=7Pjp2DRfHl4 1254 052ec7aa4496facbae3e3bbab6cd0e2fb98256f9 1 1016

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.

60 0 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 243

Begin with your palms down and knees on the floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.

60 0 48876 https://s3.amazonaws.com/prod.skimble/assets/48876/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-1_full.jpg Begin with your palms down and knees on floor. 48884 https://s3.amazonaws.com/prod.skimble/assets/48884/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-2_full.jpg 48907 https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_full.jpg Raise your head, stick your butt out and drop your back into a dip. 48932 https://s3.amazonaws.com/prod.skimble/assets/48932/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-4_full.jpg 48948 https://s3.amazonaws.com/prod.skimble/assets/48948/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-5_full.jpg Then drop your head, round your spine and arch your back. Repeat. 48956 https://s3.amazonaws.com/prod.skimble/assets/48956/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-6_full.jpg 355 http://www.youtube.com/watch?v=6C8Y5LduFVM 270 300ece95a9c89c6a2feba147206769a0541a87c1 815

Kneel on the floor and sit on your heels. Separate your knees to hip-width and touch your big toes together. Stretch your arms overhead with palms on the ground.

60 0 59845 https://s3.amazonaws.com/prod.skimble/assets/59845/skimble-workout-trainer-exercise-yoga-childs-pose-2_full.jpg Stretch your arms overhead with palms on the ground. 59837 https://s3.amazonaws.com/prod.skimble/assets/59837/skimble-workout-trainer-exercise-yoga-childs-pose-1_full.jpg Fold over. 335 1b170177d9db4dfc296780db94673ae7a99e2391 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-05-31T01:00:12Z 2021-05-06T08:36:39Z Exercise Mat, Bench, WallChest, Core2020-05-01T07:05:37Z18823142e31c3yqcfhggÖmerKöseoğluhttps://s3assets.skimble.com/photos/34425439/image_thumb.jpghttps://s3assets.skimble.com/photos/34425439/image_full.jpgfalsetruetruetruefalsefalsetruetruetruefalsetruefalse967 1175365 19094698 3 These exercises are foundational moves that you can build upon. You can start with easier moves likes wall push-ups and slowly increase the intensity. Lunges can be replaced by squats, crunches by any other core exercise. Go hard and make sure you use proper technique throughout. https://s3.amazonaws.com/prod.skimble/assets/2744110/skimble-workout-trainer-app-wow-workout-of-the-week_27_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2744110/skimble-workout-trainer-app-wow-workout-of-the-week_27_full.jpg false 2bfd34ad-42a2-4779-922a-4798d3b91d49 380 80 false true 723 1175365-morning-total-body-routine false 540 1 266

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

20 true 3 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 1736

Take a break. Get ready for the next exercise!

10 0 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 989

Step one foot back and bend at the knees to go into a reverse lunge. Keep your gaze forward to maintain your balance. Press back up and repeat on the other leg.

20 true 2.5 32346 https://s3.amazonaws.com/prod.skimble/assets/32346/skimble-workout-trainer-exercise-reverse-lunges-2_full.jpg 32350 https://s3.amazonaws.com/prod.skimble/assets/32350/skimble-workout-trainer-exercise-reverse-lunges-3_full.jpg 32355 https://s3.amazonaws.com/prod.skimble/assets/32355/skimble-workout-trainer-exercise-reverse-lunges-4_full.jpg 32345 https://s3.amazonaws.com/prod.skimble/assets/32345/skimble-workout-trainer-exercise-reverse-lunges-1_full.jpg 540 http://www.youtube.com/watch?v=zWMpW9Q2OhU 615 dad42ce21ff6b2c1bed2321f0b85c97af13ad351 1736

Take a break. Get ready for the next exercise!

10 0 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 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.

20 true 2 true 1590008 https://s3.amazonaws.com/prod.skimble/assets/1590008/skimble-workout-trainer-exercise-double-crunches-01_full.jpg 1590013 https://s3.amazonaws.com/prod.skimble/assets/1590013/skimble-workout-trainer-exercise-double-crunches-02_full.jpg 1590018 https://s3.amazonaws.com/prod.skimble/assets/1590018/skimble-workout-trainer-exercise-double-crunches-03_full.jpg 1590013 https://s3.amazonaws.com/prod.skimble/assets/1590013/skimble-workout-trainer-exercise-double-crunches-02_full.jpg 1590008 https://s3.amazonaws.com/prod.skimble/assets/1590008/skimble-workout-trainer-exercise-double-crunches-01_full.jpg 1271 b87de6e53c76a0b4b499d2fe77c110361acdeb9a 1736

Take a break. Get ready for the next exercise!

10 0 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1 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.

20 true 3 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 1736

Take a break. Get ready for the next exercise!

10 0 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 34

Stand with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning.

20 true 2.5 155519 https://s3.amazonaws.com/prod.skimble/assets/155519/skimble-workout-trainer-exercise-squats_279a0241-1_full.jpg Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back. 155521 https://s3.amazonaws.com/prod.skimble/assets/155521/skimble-workout-trainer-exercise-squats_279a0242-2_full.jpg Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist. 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 1736

Take a break. Get ready for the next exercise!

10 0 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 939

Stand with feel slightly apart and bend forward from your hips. Extend your arms in front of your body and use them to walk on the floor in front of your body. Maintain a flat spine and softly bent knees. Once you walk into a push up position, walk your feet up to meet your hands in front.

20 true 4 54638 https://s3.amazonaws.com/prod.skimble/assets/54638/skimble-workout-trainer-exercise-inchworms-2_full.jpg 54639 https://s3.amazonaws.com/prod.skimble/assets/54639/skimble-workout-trainer-exercise-inchworms-3_full.jpg 54640 https://s3.amazonaws.com/prod.skimble/assets/54640/skimble-workout-trainer-exercise-inchworms-4_full.jpg 54641 https://s3.amazonaws.com/prod.skimble/assets/54641/skimble-workout-trainer-exercise-inchworms-5_full.jpg 54645 https://s3.amazonaws.com/prod.skimble/assets/54645/skimble-workout-trainer-exercise-inchworms-7_full.jpg 54646 https://s3.amazonaws.com/prod.skimble/assets/54646/skimble-workout-trainer-exercise-inchworms-8_full.jpg 54664 https://s3.amazonaws.com/prod.skimble/assets/54664/skimble-workout-trainer-exercise-inchworms-10_full.jpg 54669 https://s3.amazonaws.com/prod.skimble/assets/54669/skimble-workout-trainer-exercise-inchworms-12_full.jpg 533 http://www.youtube.com/watch?v=mXoinQY0XPE 329 dfc12de96849c4b7e005eb3625cf86572bffcfab 1736

Take a break. Get ready for the next exercise!

10 0 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1 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.

20 true 4 1861076 https://s3.amazonaws.com/prod.skimble/assets/1861076/skimble-workout-trainer-exercise-push-ups-with-rotations-1_full.jpg 1861084 https://s3.amazonaws.com/prod.skimble/assets/1861084/skimble-workout-trainer-exercise-push-ups-with-rotations-2_full.jpg 1861092 https://s3.amazonaws.com/prod.skimble/assets/1861092/skimble-workout-trainer-exercise-push-ups-with-rotations-3_full.jpg 1861100 https://s3.amazonaws.com/prod.skimble/assets/1861100/skimble-workout-trainer-exercise-push-ups-with-rotations-4_full.jpg 1861108 https://s3.amazonaws.com/prod.skimble/assets/1861108/skimble-workout-trainer-exercise-push-ups-with-rotations-5_full.jpg 1861116 https://s3.amazonaws.com/prod.skimble/assets/1861116/skimble-workout-trainer-exercise-push-ups-with-rotations-6_full.jpg 1381 0c98f6521c19841ad862e83b98b11d181b4683d9 1736

Take a break. Get ready for the next exercise!

10 0 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 292

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

20 true 2.5 5060 https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings. 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 5059 https://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_full.jpg 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce 1736

Take a break. Get ready for the next exercise!

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

20 true 1.5 62210 https://s3.amazonaws.com/prod.skimble/assets/62210/skimble-workout-trainer-exercise-ab-curls-2_full.jpg Straighten your arms and hold them slightly off the ground with your palms facing down. 62219 https://s3.amazonaws.com/prod.skimble/assets/62219/skimble-workout-trainer-exercise-ab-curls-3_full.jpg Exhale and crunch up. Extend your arms up and reach them toward your shins. 62227 https://s3.amazonaws.com/prod.skimble/assets/62227/skimble-workout-trainer-exercise-ab-curls-4_full.jpg Lower back down smoothly with an exhale. 62233 https://s3.amazonaws.com/prod.skimble/assets/62233/skimble-workout-trainer-exercise-ab-curls-5_full.jpg Your feet should stay put on the floor and your gaze forward at thigh height. Repeat. 62203 https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_full.jpg Start lying on your back with bent legs. 350 74786dbd9f9f68aca3742a29b7a10a95b1ee425d 1736

Take a break. Get ready for the next exercise!

10 0 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1 266

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

20 true 3 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 1736

Take a break. Get ready for the next exercise!

10 0 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 989

Step one foot back and bend at the knees to go into a reverse lunge. Keep your gaze forward to maintain your balance. Press back up and repeat on the other leg.

20 true 2.5 32346 https://s3.amazonaws.com/prod.skimble/assets/32346/skimble-workout-trainer-exercise-reverse-lunges-2_full.jpg 32350 https://s3.amazonaws.com/prod.skimble/assets/32350/skimble-workout-trainer-exercise-reverse-lunges-3_full.jpg 32355 https://s3.amazonaws.com/prod.skimble/assets/32355/skimble-workout-trainer-exercise-reverse-lunges-4_full.jpg 32345 https://s3.amazonaws.com/prod.skimble/assets/32345/skimble-workout-trainer-exercise-reverse-lunges-1_full.jpg 540 http://www.youtube.com/watch?v=zWMpW9Q2OhU 615 dad42ce21ff6b2c1bed2321f0b85c97af13ad351 1736

Take a break. Get ready for the next exercise!

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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.

20 true 2 true 1590008 https://s3.amazonaws.com/prod.skimble/assets/1590008/skimble-workout-trainer-exercise-double-crunches-01_full.jpg 1590013 https://s3.amazonaws.com/prod.skimble/assets/1590013/skimble-workout-trainer-exercise-double-crunches-02_full.jpg 1590018 https://s3.amazonaws.com/prod.skimble/assets/1590018/skimble-workout-trainer-exercise-double-crunches-03_full.jpg 1590013 https://s3.amazonaws.com/prod.skimble/assets/1590013/skimble-workout-trainer-exercise-double-crunches-02_full.jpg 1590008 https://s3.amazonaws.com/prod.skimble/assets/1590008/skimble-workout-trainer-exercise-double-crunches-01_full.jpg 1271 b87de6e53c76a0b4b499d2fe77c110361acdeb9a 1736

Take a break. Get ready for the next exercise!

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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.

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Take a break. Get ready for the next exercise!

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Stand with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning.

20 true 2.5 155519 https://s3.amazonaws.com/prod.skimble/assets/155519/skimble-workout-trainer-exercise-squats_279a0241-1_full.jpg Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back. 155521 https://s3.amazonaws.com/prod.skimble/assets/155521/skimble-workout-trainer-exercise-squats_279a0242-2_full.jpg Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist. 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 1736

Take a break. Get ready for the next exercise!

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Stand with feel slightly apart and bend forward from your hips. Extend your arms in front of your body and use them to walk on the floor in front of your body. Maintain a flat spine and softly bent knees. Once you walk into a push up position, walk your feet up to meet your hands in front.

20 true 4 54638 https://s3.amazonaws.com/prod.skimble/assets/54638/skimble-workout-trainer-exercise-inchworms-2_full.jpg 54639 https://s3.amazonaws.com/prod.skimble/assets/54639/skimble-workout-trainer-exercise-inchworms-3_full.jpg 54640 https://s3.amazonaws.com/prod.skimble/assets/54640/skimble-workout-trainer-exercise-inchworms-4_full.jpg 54641 https://s3.amazonaws.com/prod.skimble/assets/54641/skimble-workout-trainer-exercise-inchworms-5_full.jpg 54645 https://s3.amazonaws.com/prod.skimble/assets/54645/skimble-workout-trainer-exercise-inchworms-7_full.jpg 54646 https://s3.amazonaws.com/prod.skimble/assets/54646/skimble-workout-trainer-exercise-inchworms-8_full.jpg 54664 https://s3.amazonaws.com/prod.skimble/assets/54664/skimble-workout-trainer-exercise-inchworms-10_full.jpg 54669 https://s3.amazonaws.com/prod.skimble/assets/54669/skimble-workout-trainer-exercise-inchworms-12_full.jpg 533 http://www.youtube.com/watch?v=mXoinQY0XPE 329 dfc12de96849c4b7e005eb3625cf86572bffcfab 1736

Take a break. Get ready for the next exercise!

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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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Take a break. Get ready for the next exercise!

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

20 true 2.5 5060 https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings. 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 5059 https://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_full.jpg 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce 1736

Take a break. Get ready for the next exercise!

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

20 true 1.5 62210 https://s3.amazonaws.com/prod.skimble/assets/62210/skimble-workout-trainer-exercise-ab-curls-2_full.jpg Straighten your arms and hold them slightly off the ground with your palms facing down. 62219 https://s3.amazonaws.com/prod.skimble/assets/62219/skimble-workout-trainer-exercise-ab-curls-3_full.jpg Exhale and crunch up. Extend your arms up and reach them toward your shins. 62227 https://s3.amazonaws.com/prod.skimble/assets/62227/skimble-workout-trainer-exercise-ab-curls-4_full.jpg Lower back down smoothly with an exhale. 62233 https://s3.amazonaws.com/prod.skimble/assets/62233/skimble-workout-trainer-exercise-ab-curls-5_full.jpg Your feet should stay put on the floor and your gaze forward at thigh height. Repeat. 62203 https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_full.jpg Start lying on your back with bent legs. 350 74786dbd9f9f68aca3742a29b7a10a95b1ee425d 1736

Take a break. Get ready for the next exercise!

10 0 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.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.caftruefalsetruefemalefalse2026-05-24T01:00:14Z 2021-07-01T04:37:13Z Exercise MatFull Body2021-02-15T19:39:37Z19094698mr56g7kvkdjkFrankRoodenburghttps://s3assets.skimble.com/photos/34068955/blauwe_polo_op_brugvleugel_thumb.jpghttps://s3assets.skimble.com/photos/34068955/blauwe_polo_op_brugvleugel_full.jpgfalsefalsefalsetruefalsefalsetruetruetruefalsetruefalse522 1153656 18823142 2 Stretch and strengthen your shoulders and hips with this versatile, feel-good workout. https://s3.amazonaws.com/prod.skimble/assets/2755764/skimble-workout-trainer-app-wow-workout-of-the-week_29_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2755764/skimble-workout-trainer-app-wow-workout-of-the-week_29_1_full.jpg false 1103D335-F9A0-4D0C-96A3-7842E3CF8C62 101 50 false true 1392 1153656-hips-shoulders false 1280 1 1067

Sit or stand with good posture. Squeeze your shoulder blades up and slowly roll your shoulders forward and around to the back.

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Sit or stand with good posture. Squeeze your shoulder blades up and slowly roll your shoulders back and around to the front.

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Stand or sit tall with your arms in front, palm-to-palm. Inhale and draw your arms out and back. Feel your chest and shoulders open up as you take in several deep breaths. Squeeze your shoulder blades. Return and repeat.

50 true 2.5 36881 https://s3.amazonaws.com/prod.skimble/assets/36881/skimble-workout-trainer-exercise-standing-chest-stretch-1_full.jpg Stand or sit tall with your arms in front, palms facing each other. 36882 https://s3.amazonaws.com/prod.skimble/assets/36882/skimble-workout-trainer-exercise-standing-chest-stretch-2_full.jpg Inhale and open your arms out and back. 36889 https://s3.amazonaws.com/prod.skimble/assets/36889/skimble-workout-trainer-exercise-standing-chest-stretch-3_full.jpg Feel your chest and shoulders open up as you take in several deep breaths from your belly. 36895 https://s3.amazonaws.com/prod.skimble/assets/36895/skimble-workout-trainer-exercise-standing-chest-stretch-4_full.jpg Squeeze your shoulder blades and then contract your arms forward to bring them back in front of your body. 36905 https://s3.amazonaws.com/prod.skimble/assets/36905/skimble-workout-trainer-exercise-standing-chest-stretch-5_full.jpg Return to your starting position and repeat. 550 http://www.youtube.com/watch?v=A67RbMc1dnQ 134 bc85aa9ff8144548ef25fd7b798a7261f57c3879 757

Use a chair or wall for balance. Stand in left split stance with feet 3 feet apart. Keeping torso straight, bend knees and lower body. Once leg forms a 90 degree angle, push through heel to return.

50 true 2.5 2150243 https://s3.amazonaws.com/prod.skimble/assets/2150243/skimble-workout-trainer-exercise-left-assisted-lunges-1_full.jpg 2150251 https://s3.amazonaws.com/prod.skimble/assets/2150251/skimble-workout-trainer-exercise-left-assisted-lunges-2_full.jpg 2150259 https://s3.amazonaws.com/prod.skimble/assets/2150259/skimble-workout-trainer-exercise-left-assisted-lunges-3_full.jpg 2150265 https://s3.amazonaws.com/prod.skimble/assets/2150265/skimble-workout-trainer-exercise-left-assisted-lunges-4_full.jpg 1431 d98e3ad1c3ad562abfcc8b9cad3217497c9ebc8d 448

Use a chair or wall for balance. Stand in right split stance with feet 3 feet apart. Keeping your torso straight, bend your knees and lower your body. Once your leg forms a 90 degree angle, push through your heel to return.

50 true 2.5 2150211 https://s3.amazonaws.com/prod.skimble/assets/2150211/skimble-workout-trainer-exercise-right-assisted-lunges-1_full.jpg 2150219 https://s3.amazonaws.com/prod.skimble/assets/2150219/skimble-workout-trainer-exercise-right-assisted-lunges-2_full.jpg 2150226 https://s3.amazonaws.com/prod.skimble/assets/2150226/skimble-workout-trainer-exercise-right-assisted-lunges-3_full.jpg 2150235 https://s3.amazonaws.com/prod.skimble/assets/2150235/skimble-workout-trainer-exercise-right-assisted-lunges-4_full.jpg 260 http://www.youtube.com/watch?v=gZydonqSZok 1422 69331c9d7252db9a9dbecc62be449b5a6c2c28af 1100

Stand upright behind a chair, holding the back with both hands. Without much movement through your body lift one leg to the side. Lower and repeat, alternating sides.

50 true 2 5724 https://s3.amazonaws.com/prod.skimble/assets/5724/skimble-workout-trainer-exercise-lateral-leg-lifts-2_full.jpg Without much movement through your body, lift one leg to the side. 5722 https://s3.amazonaws.com/prod.skimble/assets/5722/skimble-workout-trainer-exercise-lateral-leg-lifts-1_full.jpg Stand upright behind a chair, holding the back with both hands. 5723 https://s3.amazonaws.com/prod.skimble/assets/5723/skimble-workout-trainer-exercise-lateral-leg-lifts-3_full.jpg Lower and repeat, alternating sides. 5722 https://s3.amazonaws.com/prod.skimble/assets/5722/skimble-workout-trainer-exercise-lateral-leg-lifts-1_full.jpg Stand upright behind a chair, holding the back with both hands. 152 1cfa3af8777833b87cefe3918df0792b57d214cb 4 1033

Start on all fours and lift opposite limbs parallel with the floor. Bring your lifted elbow and knee together to touch then take them back out to parallel with the floor. Repeat.

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Take a break. Get ready for the next exercise!

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Stand on your right leg with the left leg bent at 90 degrees in front of you and hands on your hips. Keeping your right leg straight throughout the entire exercise, take a giant step with your left foot out to the side and lunge. Then push off the left leg back to your standing position. Try to catch your balance before you repeat the exercise.

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Stand on your left leg with the right leg bent at 90 degrees in front of you and hands on your hips. Keeping your left leg straight throughout the entire exercise, take a giant step with your right foot out to the side and lunge. Then push off the right leg back to your standing position. Try to catch your balance before you repeat the exercise.

60 true 3 1709261 https://s3.amazonaws.com/prod.skimble/assets/1709261/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-1_full.jpg 1709265 https://s3.amazonaws.com/prod.skimble/assets/1709265/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-2_full.jpg 1709273 https://s3.amazonaws.com/prod.skimble/assets/1709273/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-3_full.jpg 1709280 https://s3.amazonaws.com/prod.skimble/assets/1709280/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-4_full.jpg 1709288 https://s3.amazonaws.com/prod.skimble/assets/1709288/skimble-workout-trainer-exercise-right-side-lunges-to-leg-balance-5_full.jpg 1309 cb03e73fa12517e94541525e57d6c48387a1a1c6 1736

Take a break. Get ready for the next exercise!

20 0 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1 993

Lie on your back with legs bent or straight. With both hands, pull up one knee and press it to your chest. Hold then release and repeat with the opposite leg.

60 0 2473 https://s3.amazonaws.com/prod.skimble/assets/2473/skimble-workout-trainer-exercise-lying-right-hamstring-stretch_full.jpg 2470 https://s3.amazonaws.com/prod.skimble/assets/2470/skimble-workout-trainer-exercise-lying-left-hamstring-stretch_full.jpg 756 8d55815cfd26d6ee95f157f5eada501037d1a7f4 1276

Start in Child's Pose. Walk your hands forward with straight arms and bring your hips up until they are in line with your knees at 90 degrees. Rest your forehead on the floor and let your neck relax.

40 0 8204 https://s3.amazonaws.com/prod.skimble/assets/8204/skimble-workout-trainer-exercise-yoga-puppy-pose-1_full.jpg 8203 https://s3.amazonaws.com/prod.skimble/assets/8203/skimble-workout-trainer-exercise-yoga-puppy-pose-2_full.jpg 865 4cf22f321b3f5e032b9d9a4cd8d0d1b169f4cf1f 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.caftruefalsetruefemalefalse2026-05-31T01:00:12Z 2020-12-02T06:32:24Z Chair, Exercise MatHips, Shoulders2020-05-01T07:05:37Z18823142e31c3yqcfhggÖmerKöseoğluhttps://s3assets.skimble.com/photos/34425439/image_thumb.jpghttps://s3assets.skimble.com/photos/34425439/image_full.jpgfalsetruetruetruefalsefalsetruetruetruefalsetruefalse967 1073818 4609754 2 Try this quick fitness test. Log your reps / exercise and come back to this each week or month to review your progress. Give it all you've got with good form! https://s3.amazonaws.com/prod.skimble/assets/2726643/skimble-workout-trainer-app-wow-workout-of-the-week_24_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2726643/skimble-workout-trainer-app-wow-workout-of-the-week_24_full.jpg false 8230bfb1-ae8a-41f4-91cd-1309c409c884 152 52 false true 1462 1073818-quick-fitness-test false 360 1 34

Stand with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning.

60 true 2.5 true 1 true 3 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 68

Chill out and breathe!

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

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

60 true 5 true 3 1586831 https://s3.amazonaws.com/prod.skimble/assets/1586831/skimble-workout-trainer-exercise-lunges-09_full.jpg 1586823 https://s3.amazonaws.com/prod.skimble/assets/1586823/skimble-workout-trainer-exercise-lunges-08_full.jpg 1586811 https://s3.amazonaws.com/prod.skimble/assets/1586811/skimble-workout-trainer-exercise-lunges-07_full.jpg 1586807 https://s3.amazonaws.com/prod.skimble/assets/1586807/skimble-workout-trainer-exercise-lunges-06_full.jpg 1586798 https://s3.amazonaws.com/prod.skimble/assets/1586798/skimble-workout-trainer-exercise-lunges-05_full.jpg 1586788 https://s3.amazonaws.com/prod.skimble/assets/1586788/skimble-workout-trainer-exercise-lunges-04_full.jpg 1586782 https://s3.amazonaws.com/prod.skimble/assets/1586782/skimble-workout-trainer-exercise-lunges-03_full.jpg 1586774 https://s3.amazonaws.com/prod.skimble/assets/1586774/skimble-workout-trainer-exercise-lunges-02_full.jpg 1586769 https://s3.amazonaws.com/prod.skimble/assets/1586769/skimble-workout-trainer-exercise-lunges-01_full.jpg 1273 6305278e6e60d8e5194b626e89d80cc4c9a589e8 68

Chill out and breathe!

15 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 325

On your back with your arms by your side, palms down. Tuck in your hips, draw your lower back towards the floor and lift legs. If your back lifts off of the floor, place hands underneath your butt.

60 true 2.5 3745 https://s3.amazonaws.com/prod.skimble/assets/3745/skimble-workout-trainer-exercise-leg-raises-1_full.jpg 3739 https://s3.amazonaws.com/prod.skimble/assets/3739/skimble-workout-trainer-exercise-leg-raises-3_full.jpg 3736 https://s3.amazonaws.com/prod.skimble/assets/3736/skimble-workout-trainer-exercise-leg-raises-4_full.jpg 3742 https://s3.amazonaws.com/prod.skimble/assets/3742/skimble-workout-trainer-exercise-leg-raises-2_full.jpg 384 http://www.youtube.com/watch?v=7Pjp2DRfHl4 21 01c17e65c3d7e828c848d300f99116d9a8c9d302 68

Chill out and breathe!

15 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 976

Stand tall with your feet together and arms extended in front of your chest. Jump out spreading your legs and drawing your arms to the sides. Jump back to start and repeat.

60 true 1.5 true 3 2968 https://s3.amazonaws.com/prod.skimble/assets/2968/skimble-workout-trainer-exercise-seal-jacks-1_full.jpg Jump out, spreading your legs and snapping your arms to the sides. 2962 https://s3.amazonaws.com/prod.skimble/assets/2962/skimble-workout-trainer-exercise-seal-jacks-2_full.jpg Jump back to the start, clapping your hands together, and repeat. 2958 https://s3.amazonaws.com/prod.skimble/assets/2958/skimble-workout-trainer-exercise-seal-jacks-3_full.jpg 2957 https://s3.amazonaws.com/prod.skimble/assets/2957/skimble-workout-trainer-exercise-seal-jacks-4_full.jpg Stand tall with your feet together. Extend your hands in front of your chest, palm to palm. 2956 https://s3.amazonaws.com/prod.skimble/assets/2956/skimble-workout-trainer-exercise-seal-jacks-5_full.jpg 351 http://www.youtube.com/watch?v=nN9tND04m6Q 707 0b5a81ad8c2593c2cd982c3f70c06aa520d03a12 68

Chill out and breathe!

15 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1130

Begin in a full plank position with your legs spaced at shoulder width. Lift your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. Return and repeat, alternating sides.

60 true 4 5638 https://s3.amazonaws.com/prod.skimble/assets/5638/skimble-workout-trainer-exercise-plank-bird-dog-2_full.jpg Lift your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. 5639 https://s3.amazonaws.com/prod.skimble/assets/5639/skimble-workout-trainer-exercise-plank-bird-dog-1_full.jpg Begin in a full plank position with your legs spaced at shoulder width. 5635 https://s3.amazonaws.com/prod.skimble/assets/5635/skimble-workout-trainer-exercise-plank-bird-dog-3_full.jpg Challenge yourself by holding your bird dogs a little longer each time. 5639 https://s3.amazonaws.com/prod.skimble/assets/5639/skimble-workout-trainer-exercise-plank-bird-dog-1_full.jpg Begin in a full plank position with your legs spaced at shoulder width. 412 https://www.youtube.com/watch?v=1PpYOviENjM 58 0a9a0b3aaa8a4bb7f8bf7056162a5bf1bcfb09d7 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.caftruefalsetruefemalefalse2026-05-31T01:00:12Z 2019-05-17T20:02:55Z Exercise MatLower Body, Core2012-07-11T17:24:41Z14609754vm85njixxpceSamWardhttps://s3assets.skimble.com/photos/34476833/image_thumb.jpghttps://s3assets.skimble.com/photos/34476833/image_full.jpgfalsefalsefalsetruetruefalsetruetruetruefalsetruefalse131 1174424 19094698 1 This is a nice, casual warm-up / quick morning routine to help you start the day off right. It's rep-based so feel free to log your reps and repeat regularly. https://s3.amazonaws.com/prod.skimble/assets/2711208/skimble-workout-trainer-app-wow-workout-of-the-week_19_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2711208/skimble-workout-trainer-app-wow-workout-of-the-week_19_full.jpg false d6c0ed59-b43b-44fb-aaab-7aea9b5b8f70 400 79 false true 731 1174424-wake-up-muscles false 256 2 266

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

30 true 3 10 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 34

Stand with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning.

38 true 2.5 15 155519 https://s3.amazonaws.com/prod.skimble/assets/155519/skimble-workout-trainer-exercise-squats_279a0241-1_full.jpg Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back. 155521 https://s3.amazonaws.com/prod.skimble/assets/155521/skimble-workout-trainer-exercise-squats_279a0242-2_full.jpg Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist. 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 2 964

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

30 true 2.5 12 3721 https://s3.amazonaws.com/prod.skimble/assets/3721/skimble-workout-trainer-exercise-right-lateral-lunges-1_full.jpg Begin standing with your hands on your hips. 3712 https://s3.amazonaws.com/prod.skimble/assets/3712/skimble-workout-trainer-exercise-right-lateral-lunges-4_full.jpg step out to the right and bend your your right leg into a lunge position. 3715 https://s3.amazonaws.com/prod.skimble/assets/3715/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg Keep your knee tracking over your toes. Push off your right leg and return to standing. 3707 https://s3.amazonaws.com/prod.skimble/assets/3707/skimble-workout-trainer-exercise-right-lateral-lunges-5_full.jpg 3721 https://s3.amazonaws.com/prod.skimble/assets/3721/skimble-workout-trainer-exercise-right-lateral-lunges-1_full.jpg Begin standing with your hands on your hips. 3706 https://s3.amazonaws.com/prod.skimble/assets/3706/skimble-workout-trainer-exercise-left-lateral-lunges-1_full.jpg 3694 https://s3.amazonaws.com/prod.skimble/assets/3694/skimble-workout-trainer-exercise-left-lateral-lunges-4_full.jpg Make sure your chest is lifted and your heel is grounded when you step out. 3700 https://s3.amazonaws.com/prod.skimble/assets/3700/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg Work on pressing back up, just enough to get you back to the standing position - don't over or under shoot it. 3692 https://s3.amazonaws.com/prod.skimble/assets/3692/skimble-workout-trainer-exercise-left-lateral-lunges-5_full.jpg 3706 https://s3.amazonaws.com/prod.skimble/assets/3706/skimble-workout-trainer-exercise-left-lateral-lunges-1_full.jpg 461 http://www.youtube.com/watch?v=uqvPEuJHN0w 99 8dcaead8360bdabce36e9f7de692321b7cf9d668 922

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

30 true 2.5 12 49237 https://s3.amazonaws.com/prod.skimble/assets/49237/skimble-workout-trainer-yoga-exercise-glutes-100-2_full.jpg 49216 https://s3.amazonaws.com/prod.skimble/assets/49216/skimble-workout-trainer-yoga-exercise-glutes-100-4_full.jpg 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 404 https://www.youtube.com/watch?v=Uh_JljkYBMw 166 e3189ecbf87bc05238398ab3771436da248bff1f 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-05-17T01:00:12Z 2021-06-19T05:28:04Z No EquipmentFull Body2021-02-15T19:39:37Z19094698mr56g7kvkdjkFrankRoodenburghttps://s3assets.skimble.com/photos/34068955/blauwe_polo_op_brugvleugel_thumb.jpghttps://s3assets.skimble.com/photos/34068955/blauwe_polo_op_brugvleugel_full.jpgfalsefalsefalsetruefalsefalsetruetruetruefalsetruefalse522 1191614 10696278 2 Quick ab workout that helps you train all the muscles that make up your core. Do this 2x a week alongside any functional or strength work you do. https://s3.amazonaws.com/prod.skimble/assets/2711210/skimble-workout-trainer-app-wow-workout-of-the-week_22_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2711210/skimble-workout-trainer-app-wow-workout-of-the-week_22_full.jpg false 5760e9ab-b4d0-4b2a-966d-14c0b43f468e 710 71 false true 1502 1191614-simply-abs false 510 1 981

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

45 true 1.5 2428 https://s3.amazonaws.com/prod.skimble/assets/2428/skimble-workout-trainer-exercise-reverse-crunches-1_full.jpg Start on your back with bent knees in a crunch position. Inhale. 2422 https://s3.amazonaws.com/prod.skimble/assets/2422/skimble-workout-trainer-exercise-reverse-crunches-3_full.jpg With your abs contracted, exhale and curl your hips off the floor and try to reach your bent legs toward the ceiling. 2419 https://s3.amazonaws.com/prod.skimble/assets/2419/skimble-workout-trainer-exercise-reverse-crunches-4_full.jpg Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment. 2425 https://s3.amazonaws.com/prod.skimble/assets/2425/skimble-workout-trainer-exercise-reverse-crunches-2_full.jpg Inhale. Return your bent legs back down to the ground slowly. This is a small movement so take your time to really feel it throughout your abs. 511 https://www.youtube.com/watch?v=bGFlRfToK9o 9 ddb1bb44bcd72e826025d8a25436862a3b7f0fe6 68

Chill out and breathe!

15 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 789

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. Hold.

60 0 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 403 https://www.youtube.com/watch?v=-HAGdcshjCM 85 a2ff1a8111578ff8280ad1cd269649580df08deb 68

Chill out and breathe!

15 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 932

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

30 0 1790728 https://s3.amazonaws.com/prod.skimble/assets/1790728/skimble-workout-trainer-exercise-right-half-side-plank-1_full.jpg 1790729 https://s3.amazonaws.com/prod.skimble/assets/1790729/skimble-workout-trainer-exercise-right-half-side-plank-2_full.jpg 796 1561ebe43d37d5c774ea3603fe8b11fbe8e00ce1 933

Lie on your left side with stacked ankles and knees. Prop yourself up with your left forearm. Rest the other hand at your waist or reach up to the ceiling.

30 0 1790744 https://s3.amazonaws.com/prod.skimble/assets/1790744/skimble-workout-trainer-exercise-left-half-side-plank-1_full.jpg 1790746 https://s3.amazonaws.com/prod.skimble/assets/1790746/skimble-workout-trainer-exercise-left-half-side-plank-2_full.jpg 829 c1d423447d27216d269bb14e8d3798ca44dc84a9 68

Chill out and breathe!

45 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2440

Lie on your back. Keeping your torso straight, bend your knees and bring them to the left 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. With control, bring your shoulders back down. Repeat.

45 true 2 true 2 2258087 https://s3.amazonaws.com/prod.skimble/assets/2258087/skimble-workout-trainer-exercise-right-side-crunches-1_full.jpg 2258088 https://s3.amazonaws.com/prod.skimble/assets/2258088/skimble-workout-trainer-exercise-right-side-crunches-2_full.jpg 2258096 https://s3.amazonaws.com/prod.skimble/assets/2258096/skimble-workout-trainer-exercise-right-side-crunches-3_full.jpg 2258106 https://s3.amazonaws.com/prod.skimble/assets/2258106/skimble-workout-trainer-exercise-right-side-crunches-4_full.jpg 67342 https://s3.amazonaws.com/prod.skimble/assets/67342/skimble-workout-trainer-exercise-right-side-crunches_279a0475-1_full.jpg 67343 https://s3.amazonaws.com/prod.skimble/assets/67343/skimble-workout-trainer-exercise-right-side-crunches_279a0476-2_full.jpg 1481 6c7ab15f108bebd37430d40bd287afec2c35761d 2441

Lie on your back. Keeping your torso straight, bend your knees and bring them to the right 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. With control bring your shoulders back down. Repeat.

45 true 2 true 2 2258055 https://s3.amazonaws.com/prod.skimble/assets/2258055/skimble-workout-trainer-exercise-left-side-crunches-1_full.jpg 2258056 https://s3.amazonaws.com/prod.skimble/assets/2258056/skimble-workout-trainer-exercise-left-side-crunches-2_full.jpg 2258063 https://s3.amazonaws.com/prod.skimble/assets/2258063/skimble-workout-trainer-exercise-left-side-crunches-3_full.jpg 2258072 https://s3.amazonaws.com/prod.skimble/assets/2258072/skimble-workout-trainer-exercise-left-side-crunches-4_full.jpg 67358 https://s3.amazonaws.com/prod.skimble/assets/67358/skimble-workout-trainer-exercise-left-side-crunches_279a0477-1_full.jpg 67359 https://s3.amazonaws.com/prod.skimble/assets/67359/skimble-workout-trainer-exercise-left-side-crunches_279a0478-2_full.jpg 1494 2855bac499239344b99043024280edcb8672dfa6 68

Chill out and breathe!

15 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2445

Begin lying flat on your back with your arms bent by your ears. Contract your abs, flex your hips, and bend your knees up so that your torso lifts up of the ground. Simultaneously bring your arms up and over to hug your knees. Return to the starting position and repeat.

45 true 2 true 2 2257594 https://s3.amazonaws.com/prod.skimble/assets/2257594/skimble-workout-trainer-exercise-crunches-with-knee-hugs-6_full.jpg 2257584 https://s3.amazonaws.com/prod.skimble/assets/2257584/skimble-workout-trainer-exercise-crunches-with-knee-hugs-5_full.jpg 2257583 https://s3.amazonaws.com/prod.skimble/assets/2257583/skimble-workout-trainer-exercise-crunches-with-knee-hugs-4_full.jpg 2257568 https://s3.amazonaws.com/prod.skimble/assets/2257568/skimble-workout-trainer-exercise-crunches-with-knee-hugs-3_full.jpg 2257563 https://s3.amazonaws.com/prod.skimble/assets/2257563/skimble-workout-trainer-exercise-crunches-with-knee-hugs-2_full.jpg 2257559 https://s3.amazonaws.com/prod.skimble/assets/2257559/skimble-workout-trainer-exercise-crunches-with-knee-hugs-1_full.jpg 67422 https://s3.amazonaws.com/prod.skimble/assets/67422/skimble-workout-trainer-exercise-crunches-with-knee-hugs_279a0484-1_full.jpg 67423 https://s3.amazonaws.com/prod.skimble/assets/67423/skimble-workout-trainer-exercise-crunches-with-knee-hugs_279a0485-2_full.jpg 67426 https://s3.amazonaws.com/prod.skimble/assets/67426/skimble-workout-trainer-exercise-crunches-with-knee-hugs_279a0486-3_full.jpg 67423 https://s3.amazonaws.com/prod.skimble/assets/67423/skimble-workout-trainer-exercise-crunches-with-knee-hugs_279a0485-2_full.jpg 1499 6653980d28c97368271b1cea30263dd1d63cfc42 68

Chill out and breathe!

15 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 839

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

45 true 2.5 1861036 https://s3.amazonaws.com/prod.skimble/assets/1861036/skimble-workout-trainer-exercise-v-ups-1_full.jpg 1861044 https://s3.amazonaws.com/prod.skimble/assets/1861044/skimble-workout-trainer-exercise-v-ups-2_full.jpg 1861052 https://s3.amazonaws.com/prod.skimble/assets/1861052/skimble-workout-trainer-exercise-v-ups-3_full.jpg 1861060 https://s3.amazonaws.com/prod.skimble/assets/1861060/skimble-workout-trainer-exercise-v-ups-4_full.jpg 1380 68488de165b79164d41b25533e351cc07b029952 68

Chill out and breathe!

15 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 669

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

45 true 1.5 2563 https://s3.amazonaws.com/prod.skimble/assets/2563/skimble-workout-trainer-exercise-russian-twists-1_full.jpg Twist your torso to the left and try to touch your hands to the ground. 2560 https://s3.amazonaws.com/prod.skimble/assets/2560/skimble-workout-trainer-exercise-russian-twists-2_full.jpg Clasp your hands together or hold onto a weight. Keep your knees bent with your heels together, on or slightly off the ground. 2557 https://s3.amazonaws.com/prod.skimble/assets/2557/skimble-workout-trainer-exercise-russian-twists-3_full.jpg Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed. 2560 https://s3.amazonaws.com/prod.skimble/assets/2560/skimble-workout-trainer-exercise-russian-twists-2_full.jpg Clasp your hands together or hold onto a weight. Keep your knees bent with your heels together, on or slightly off the ground. 508 https://www.youtube.com/watch?v=pdSgWl7KDp8 26 70a2152c712f63e4cf87bcc486a2d8ac92c1087a 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.caftruefalsetruefemalefalse2026-05-31T01:00:12Z 2022-02-09T14:08:25Z No EquipmentCore12014-05-08T16:14:21Z1069627830wp3f917i2fChrisSumohttps://s3assets.skimble.com/photos/34480650/image_thumb.jpghttps://s3assets.skimble.com/photos/34480650/image_full.jpgfalsefalsefalsetruefalsefalsetruetruetruefalsetruefalse492 1202900 18358931 1 Try this total body beginner-friendly tabata workout. We'll be doing 30 sec on and 10 sec off. Four sets with a 1 min rest in between. If you don't have access to dumbbells, you can substitute with soup cans or water bottles. Have fun! https://s3.amazonaws.com/prod.skimble/assets/2711209/skimble-workout-trainer-app-wow-workout-of-the-week_20_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2711209/skimble-workout-trainer-app-wow-workout-of-the-week_20_full.jpg false a6f88c59-8923-47bd-bb46-71401807ac82 347 52 false true 691 1202900-light-circuit false 1800 4 794

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

30 true 99.99 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!

10 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 292

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

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

Chill out and breathe!

10 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 223

Begin on your hands and knees. Transition into Plank Pose with your shoulders directly over your wrists. Exhale and lift your hips up and back. Let your head hang. Take several breaths.

30 0 19001 https://s3.amazonaws.com/prod.skimble/assets/19001/skimble-workout-trainer-exercise-downward-facing-dog-2_full.jpg Start on your hands and transition into plank position. Lift your hips back until your legs extend so you are in an upside-down “V,” aligning your ears and arms while maintaining a neutral neck and spine. 19002 https://s3.amazonaws.com/prod.skimble/assets/19002/skimble-workout-trainer-exercise-downward-facing-dog-1_full.jpg 175 033b0b88ccf15f6a666711720cb8f7b29ead2fcf 68

Chill out and breathe!

10 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 110

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

30 true 1.5 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 447 http://www.youtube.com/watch?v=1AWuSNegR0c 10 aa1e30b8ff5f0c2ad75f8f94203e904ded73ff7a 68

Chill out and breathe!

10 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 964

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

30 true 2.5 3721 https://s3.amazonaws.com/prod.skimble/assets/3721/skimble-workout-trainer-exercise-right-lateral-lunges-1_full.jpg Begin standing with your hands on your hips. 3712 https://s3.amazonaws.com/prod.skimble/assets/3712/skimble-workout-trainer-exercise-right-lateral-lunges-4_full.jpg step out to the right and bend your your right leg into a lunge position. 3715 https://s3.amazonaws.com/prod.skimble/assets/3715/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg Keep your knee tracking over your toes. Push off your right leg and return to standing. 3707 https://s3.amazonaws.com/prod.skimble/assets/3707/skimble-workout-trainer-exercise-right-lateral-lunges-5_full.jpg 3721 https://s3.amazonaws.com/prod.skimble/assets/3721/skimble-workout-trainer-exercise-right-lateral-lunges-1_full.jpg Begin standing with your hands on your hips. 3706 https://s3.amazonaws.com/prod.skimble/assets/3706/skimble-workout-trainer-exercise-left-lateral-lunges-1_full.jpg 3694 https://s3.amazonaws.com/prod.skimble/assets/3694/skimble-workout-trainer-exercise-left-lateral-lunges-4_full.jpg Make sure your chest is lifted and your heel is grounded when you step out. 3700 https://s3.amazonaws.com/prod.skimble/assets/3700/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg Work on pressing back up, just enough to get you back to the standing position - don't over or under shoot it. 3692 https://s3.amazonaws.com/prod.skimble/assets/3692/skimble-workout-trainer-exercise-left-lateral-lunges-5_full.jpg 3706 https://s3.amazonaws.com/prod.skimble/assets/3706/skimble-workout-trainer-exercise-left-lateral-lunges-1_full.jpg 461 http://www.youtube.com/watch?v=uqvPEuJHN0w 99 8dcaead8360bdabce36e9f7de692321b7cf9d668 68

Chill out and breathe!

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

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

Chill out and breathe!

10 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 816

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

30 true 1.5 true 2 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 434 http://www.youtube.com/watch?v=hMN2z6rykNo 90 7e78eeb29ca955fefa177ace42303de6e24519b2 68

Chill out and breathe!

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

30 true 2.5 true 2 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive your knee up towards your chest or elbow while alternating between lead legs. 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 462 http://www.youtube.com/watch?v=M-OCqJ25-Rg 15 32e1453e8ed18709adc2935f663ad2bf53a9a88c 68

Chill out and breathe!

10 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 922

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

30 true 2.5 49237 https://s3.amazonaws.com/prod.skimble/assets/49237/skimble-workout-trainer-yoga-exercise-glutes-100-2_full.jpg 49216 https://s3.amazonaws.com/prod.skimble/assets/49216/skimble-workout-trainer-yoga-exercise-glutes-100-4_full.jpg 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 404 https://www.youtube.com/watch?v=Uh_JljkYBMw 166 e3189ecbf87bc05238398ab3771436da248bff1f 68

Chill out and breathe!

10 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 256

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

30 true 2.5 true 1 1 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9 1083

Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.

60 true 4 1588265 https://s3.amazonaws.com/prod.skimble/assets/1588265/skimble-workout-trainer-exercise-good-morning-sunshine-01_full.jpg 1588266 https://s3.amazonaws.com/prod.skimble/assets/1588266/skimble-workout-trainer-exercise-good-morning-sunshine-02_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588275 https://s3.amazonaws.com/prod.skimble/assets/1588275/skimble-workout-trainer-exercise-good-morning-sunshine-03_full.jpg 1588285 https://s3.amazonaws.com/prod.skimble/assets/1588285/skimble-workout-trainer-exercise-good-morning-sunshine-04_full.jpg 1588294 https://s3.amazonaws.com/prod.skimble/assets/1588294/skimble-workout-trainer-exercise-good-morning-sunshine-05_full.jpg 1588304 https://s3.amazonaws.com/prod.skimble/assets/1588304/skimble-workout-trainer-exercise-good-morning-sunshine-06_full.jpg 1588310 https://s3.amazonaws.com/prod.skimble/assets/1588310/skimble-workout-trainer-exercise-good-morning-sunshine-07_full.jpg 1588315 https://s3.amazonaws.com/prod.skimble/assets/1588315/skimble-workout-trainer-exercise-good-morning-sunshine-08_full.jpg 1588323 https://s3.amazonaws.com/prod.skimble/assets/1588323/skimble-workout-trainer-exercise-good-morning-sunshine-09_full.jpg 1253 c9605f4693395ab41ca99df3cf142c0be2f7aacb 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.caftruefalsetruefemalefalse2026-05-17T01:00:12Z 2022-08-29T22:05:39Z Exercise Mat, DumbbellsFull Body2019-06-05T12:00:50Z118358931ke6n3khrzh7fNatilie & ShawnWooldridgehttps://s3assets.skimble.com/photos/32154595/image_thumb.jpghttps://s3assets.skimble.com/photos/32154595/image_full.jpgfalsefalsefalsetruefalsefalsetruetruetruefalsetruefalse367 1201936 18796206 2 You can pack so much in with this workout in under an hour. All you need is your body and a can-do attitude. To modify your burpee, start low in a squat then step back into plank, keeping you core engaged, and then step back up into a squat squeezing your glutes once you are up. If ever you need to slow down, that is totally okay, please listen to your body and do not forget to breathe. Take a break when needed. Your main focus is excellent form throughout! https://s3.amazonaws.com/prod.skimble/assets/2752879/skimble-workout-trainer-app-wow-workout-of-the-week_28_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2752879/skimble-workout-trainer-app-wow-workout-of-the-week_28_1_full.jpg false 7a0a09ec-16b2-11ed-9daa-42010a800016 177 74 false true 1432 1201936-full-body-blast false 2890 2 310

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

45 true 2 3763 https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides. 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 3755 https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg For more intensity, jog lightly or do lunges in between high knees. 3760 https://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg Start standing with your feet hip-width apart. Elbows slightly bent. 325 http://www.youtube.com/watch?v=J5p9VUpE2vI 126 3f6aa945563922d983c795ed90c520a9f470d72d 798

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

100 true 2.5 true 40 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive your knee up towards your chest or elbow while alternating between lead legs. 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 462 http://www.youtube.com/watch?v=M-OCqJ25-Rg 15 32e1453e8ed18709adc2935f663ad2bf53a9a88c 786

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

75 true 2.5 true 30 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. 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. 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 901

Start standing with your feet hip-width apart. Bend your knees to touch the floor while keeping your back straight. Jump up explosively, straightening your legs and lifting your torso up. Land softly.

50 true 2.5 true 20 2486289 https://s3.amazonaws.com/prod.skimble/assets/2486289/skimble-workout-darlene-exercise-squat-jumps-08_full.jpg Start standing with your feet hip-width apart. 2486290 https://s3.amazonaws.com/prod.skimble/assets/2486290/skimble-workout-darlene-exercise-squat-jumps-03_full.jpg Bend your knees, keeping your back straight with bent arms in front of your face. 2486286 https://s3.amazonaws.com/prod.skimble/assets/2486286/skimble-workout-darlene-exercise-squat-jumps-05_full.jpg Jump up explosively, straightening your legs and lifting your torso up. 2486287 https://s3.amazonaws.com/prod.skimble/assets/2486287/skimble-workout-darlene-exercise-squat-jumps-07_full.jpg Land softly. Stand back up and repeat. 543 http://www.youtube.com/watch?v=ZXfNMKfwlC0 536 128daa6adc5eae79224661ac1cce320d1b01bda2 255

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

40 true 4 true 10 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 446 https://www.youtube.com/watch?v=sv9sXWQCmsE 75 c781654e952edc5494cc865024fc8567d234987c 1733

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

120 2486874 https://s3.amazonaws.com/prod.skimble/assets/2486874/skimble-workout-darlene-exercise-recovery-02_full.jpg 2486875 https://s3.amazonaws.com/prod.skimble/assets/2486875/skimble-workout-darlene-exercise-recovery-03_full.jpg 2486871 https://s3.amazonaws.com/prod.skimble/assets/2486871/skimble-workout-darlene-exercise-recovery-04_full.jpg 1500 ac0091c262fa4efca2d319df09c792b75e0f9407 34

Stand with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning.

125 true 2.5 true 1 true 50 2 2 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 1143

Begin in a lower squat position with your arms low. Use your arms to help you explosively jump up in the air to try to form the shape of a star. Return and continue exploding with your star jumps!

40 true 5776 https://s3.amazonaws.com/prod.skimble/assets/5776/skimble-workout-trainer-exercise-star-jumps-2_full.jpg 5773 https://s3.amazonaws.com/prod.skimble/assets/5773/skimble-workout-trainer-exercise-star-jumps-3_full.jpg 143 093051df132a0a03c1af9178dcc537f4d8eb1558 1689

Start in your fight stance and jump up to a knee tuck. Land with both feet planted. Now get into a crouching position by bringing your hands to the ground. Shoot your legs out to plank then quickly back into your crouch position. Return to your fight stance.

30 true 2 20180 https://s3.amazonaws.com/prod.skimble/assets/20180/skimble-workout-trainer-exercise-sprawl-and-knee-tucks-7_full.jpg 20188 https://s3.amazonaws.com/prod.skimble/assets/20188/skimble-workout-trainer-exercise-sprawl-and-knee-tucks-6_full.jpg 20196 https://s3.amazonaws.com/prod.skimble/assets/20196/skimble-workout-trainer-exercise-sprawl-and-knee-tucks-5_full.jpg 20204 https://s3.amazonaws.com/prod.skimble/assets/20204/skimble-workout-trainer-exercise-sprawl-and-knee-tucks-4_full.jpg 20212 https://s3.amazonaws.com/prod.skimble/assets/20212/skimble-workout-trainer-exercise-sprawl-and-knee-tucks-3_full.jpg 20220 https://s3.amazonaws.com/prod.skimble/assets/20220/skimble-workout-trainer-exercise-sprawl-and-knee-tucks-2_full.jpg 20228 https://s3.amazonaws.com/prod.skimble/assets/20228/skimble-workout-trainer-exercise-sprawl-and-knee-tucks-1_full.jpg 456 3b2c06778bc385101e991849168ff322841dab58 807

From a squat position with your arms out in between your bent legs. Jump high with a soft landing. Keep your shoulders back and your chest open.

40 true 2.5 true 2151289 https://s3.amazonaws.com/prod.skimble/assets/2151289/skimble-workout-trainer-exercise-froggy-jumps-1_full.jpg 2151290 https://s3.amazonaws.com/prod.skimble/assets/2151290/skimble-workout-trainer-exercise-froggy-jumps-2_full.jpg 2151294 https://s3.amazonaws.com/prod.skimble/assets/2151294/skimble-workout-trainer-exercise-froggy-jumps-3_full.jpg 2151302 https://s3.amazonaws.com/prod.skimble/assets/2151302/skimble-workout-trainer-exercise-froggy-jumps-4_full.jpg 130 http://www.youtube.com/watch?v=YEIJcEjBDxI 1419 85042d1f477a2f0d51e26bf57c9f418d8680e778 255

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

40 true 4 true 10 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 446 https://www.youtube.com/watch?v=sv9sXWQCmsE 75 c781654e952edc5494cc865024fc8567d234987c 1733

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

120 2486874 https://s3.amazonaws.com/prod.skimble/assets/2486874/skimble-workout-darlene-exercise-recovery-02_full.jpg 2486875 https://s3.amazonaws.com/prod.skimble/assets/2486875/skimble-workout-darlene-exercise-recovery-03_full.jpg 2486871 https://s3.amazonaws.com/prod.skimble/assets/2486871/skimble-workout-darlene-exercise-recovery-04_full.jpg 1500 ac0091c262fa4efca2d319df09c792b75e0f9407 976

Stand tall with your feet together and arms extended in front of your chest. Jump out spreading your legs and drawing your arms to the sides. Jump back to start and repeat.

45 true 1.5 true 2 2968 https://s3.amazonaws.com/prod.skimble/assets/2968/skimble-workout-trainer-exercise-seal-jacks-1_full.jpg Jump out, spreading your legs and snapping your arms to the sides. 2962 https://s3.amazonaws.com/prod.skimble/assets/2962/skimble-workout-trainer-exercise-seal-jacks-2_full.jpg Jump back to the start, clapping your hands together, and repeat. 2958 https://s3.amazonaws.com/prod.skimble/assets/2958/skimble-workout-trainer-exercise-seal-jacks-3_full.jpg 2957 https://s3.amazonaws.com/prod.skimble/assets/2957/skimble-workout-trainer-exercise-seal-jacks-4_full.jpg Stand tall with your feet together. Extend your hands in front of your chest, palm to palm. 2956 https://s3.amazonaws.com/prod.skimble/assets/2956/skimble-workout-trainer-exercise-seal-jacks-5_full.jpg 351 http://www.youtube.com/watch?v=nN9tND04m6Q 707 0b5a81ad8c2593c2cd982c3f70c06aa520d03a12 1022

Start in full plank position. Step to one side with your foot and follow with your arm. Keep walking in one direction. At the half way point, change directions.

30 3970 https://s3.amazonaws.com/prod.skimble/assets/3970/skimble-workout-trainer-exercise-plank-lateral-walks-1_full.jpg 3969 https://s3.amazonaws.com/prod.skimble/assets/3969/skimble-workout-trainer-exercise-plank-lateral-walks-2_full.jpg 3968 https://s3.amazonaws.com/prod.skimble/assets/3968/skimble-workout-trainer-exercise-plank-lateral-walks-3_full.jpg 3964 https://s3.amazonaws.com/prod.skimble/assets/3964/skimble-workout-trainer-exercise-plank-lateral-walks-4_full.jpg 3965 https://s3.amazonaws.com/prod.skimble/assets/3965/skimble-workout-trainer-exercise-plank-lateral-walks-5_full.jpg 421 https://www.youtube.com/watch?v=fQxrtLcMnKU 94 93ef489201dc82cb49cc641827eb04590c0b80e4 996

Start standing tall with both feet together. Take a large step backwards and stand on the ball of your back foot with the heel off the ground. Front foot flat. Drop your back knee straight down just above the floor and return back to start position. Switch legs halfway through your set.

75 true 2.5 30 47436 https://s3.amazonaws.com/prod.skimble/assets/47436/skimble-workout-trainer-exercise-split-squats-6_full.jpg 47428 https://s3.amazonaws.com/prod.skimble/assets/47428/skimble-workout-trainer-exercise-split-squats-7_full.jpg 47420 https://s3.amazonaws.com/prod.skimble/assets/47420/skimble-workout-trainer-exercise-split-squats-8_full.jpg 47412 https://s3.amazonaws.com/prod.skimble/assets/47412/skimble-workout-trainer-exercise-split-squats-9_full.jpg 741 f10cb9f1e3cdcffe853c0f4d833e135983d5a74f 1037

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

60 true 3 true 20 2 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 255

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

40 true 4 true 10 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 446 https://www.youtube.com/watch?v=sv9sXWQCmsE 75 c781654e952edc5494cc865024fc8567d234987c 1733

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

120 2486874 https://s3.amazonaws.com/prod.skimble/assets/2486874/skimble-workout-darlene-exercise-recovery-02_full.jpg 2486875 https://s3.amazonaws.com/prod.skimble/assets/2486875/skimble-workout-darlene-exercise-recovery-03_full.jpg 2486871 https://s3.amazonaws.com/prod.skimble/assets/2486871/skimble-workout-darlene-exercise-recovery-04_full.jpg 1500 ac0091c262fa4efca2d319df09c792b75e0f9407 1143

Begin in a lower squat position with your arms low. Use your arms to help you explosively jump up in the air to try to form the shape of a star. Return and continue exploding with your star jumps!

30 true 2 5776 https://s3.amazonaws.com/prod.skimble/assets/5776/skimble-workout-trainer-exercise-star-jumps-2_full.jpg 5773 https://s3.amazonaws.com/prod.skimble/assets/5773/skimble-workout-trainer-exercise-star-jumps-3_full.jpg 143 093051df132a0a03c1af9178dcc537f4d8eb1558 1095

Stand with your feet together and knees and hips slightly bent. Hop sideways keeping your body forward. Land softly!

100 true 2.5 40 4699 https://s3.amazonaws.com/prod.skimble/assets/4699/skimble-workout-trainer-exercise-lateral-hop-to-stabilization-1_full.jpg 4700 https://s3.amazonaws.com/prod.skimble/assets/4700/skimble-workout-trainer-exercise-lateral-hop-to-stabilization-2_full.jpg 4701 https://s3.amazonaws.com/prod.skimble/assets/4701/skimble-workout-trainer-exercise-lateral-hop-to-stabilization-3_full.jpg 4702 https://s3.amazonaws.com/prod.skimble/assets/4702/skimble-workout-trainer-exercise-lateral-hop-to-stabilization-4_full.jpg 4701 https://s3.amazonaws.com/prod.skimble/assets/4701/skimble-workout-trainer-exercise-lateral-hop-to-stabilization-3_full.jpg 4700 https://s3.amazonaws.com/prod.skimble/assets/4700/skimble-workout-trainer-exercise-lateral-hop-to-stabilization-2_full.jpg 96 27d473693687b8a710c590b9e408aec867723497 487

Squat down and jump up while thrusting up with your arms. Keep your core tight while alternating between feet back and forth hops.

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

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

40 true 4 true 10 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 446 https://www.youtube.com/watch?v=sv9sXWQCmsE 75 c781654e952edc5494cc865024fc8567d234987c 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-05-31T01:00:12Z 2022-08-08T01:04:43Z No EquipmentFull Body, Cardio2020-04-15T23:24:14Z18796206v8cfqpkmog1wAnitaMuellerhttps://s3assets.skimble.com/photos/34480001/image_thumb.jpghttps://s3assets.skimble.com/photos/34480001/image_full.jpgfalsefalsefalsetruefalsefalsetruetruetruefalsetruefalse187 1117045 2753592 1 If, like me, you're stuck at home - why not give this a try? All that’s needed is a resistance band. This workout is perfect for beginners. Let me know how you get on 😊😊😊 https://s3.amazonaws.com/prod.skimble/assets/2759371/skimble-workout-trainer-app-wow-workout-of-the-week_30_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2759371/skimble-workout-trainer-app-wow-workout-of-the-week_30_1_full.jpg false 26DDE9B7-17AF-4FC2-A577-DC0D93C6DD28 180 104 false true 621 1117045-band-bodyweight-workout false 1340 4 1721

Stand on the band with both feet hip-width apart and handles in hand. Pull the handles up toward your shoulders with elbows pointed down toward the floor and palms facing out. Perform a squat. As you stand up from the squat, stretch your arms overhead. Lower slowly, going back into your squat and repeat.

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

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

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Stand on the band with both feet shoulder-width apart and handles in hand. Keep your core tight and lift your arms straight out to the side going no higher than your head. Lower slowly and repeat.

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Wrap the band around a secure spot about hip-height. Hold on to both handles with tension in the band with feet hip-width apart Perform a squat with heels grounded. At the bottom of the squat pull the bands back as you keep your elbows in. Release the row and stand up from the squat.

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Take a break. Get ready for the next exercise!

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

38 true 2.5 15 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! 478 http://www.youtube.com/watch?v=6W5paxJawUg 136 91d8b74088b62d962a1d64b13ec5e3279dc6cde1 266

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

45 true 3 15 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 1736

Take a break. Get ready for the next exercise!

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Sit on the floor with crossed legs. Rest your hands palm up on your knees. Balance evenly across your sit bones and lengthen your spine. Breathe peacefully. If you'd like, touch the tips of your thumb and index fingers together.

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Lie on your back with legs bent or straight. With both hands, pull up one knee and press it to your chest. Hold then release and repeat with the opposite leg.

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On your back, bend your knees with your legs wider than torso width. Gently grip your feet with your hands, pulling your knees toward your armpits. If you'd like, hook your fingers to your toes to deepen the stretch. Flex your heels.

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

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Start in Child's Pose. Walk your hands forward with straight arms and bring your hips up until they are in line with your knees at 90 degrees. Rest your forehead on the floor and let your neck relax.

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Begin on your hands and knees. Transition into Plank Pose with your shoulders directly over your wrists. Exhale and lift your hips up and back. Let your head hang. Take several breaths.

30 19001 https://s3.amazonaws.com/prod.skimble/assets/19001/skimble-workout-trainer-exercise-downward-facing-dog-2_full.jpg Start on your hands and transition into plank position. Lift your hips back until your legs extend so you are in an upside-down “V,” aligning your ears and arms while maintaining a neutral neck and spine. 19002 https://s3.amazonaws.com/prod.skimble/assets/19002/skimble-workout-trainer-exercise-downward-facing-dog-1_full.jpg 11252 https://s3.amazonaws.com/prod.skimble/assets/11252/skimble-workout-trainer-exercise-yoga-downward-facing-dog-1_full.jpg 57173 https://s3.amazonaws.com/prod.skimble/assets/57173/skimble-workout-trainer-exercise-yoga-downward-facing-dog_full.jpg Take several breaths as you hold this position for several counts seconds before returning to plank or the starting position in anticipation for your next move. 175 033b0b88ccf15f6a666711720cb8f7b29ead2fcf 1385

Start in Downward Facing Dog. Inhale and lift your right leg up and back. Exhale and step forward. Drop your knee on the floor. Inhale and reach your arms up.

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Start in Downward Facing Dog. Inhale and lift your left leg up and back. Exhale and step forward. Drop your knee on the floor. Inhale and reach your arms up.

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Sit with the soles of your feet together and your knees bent to the sides. Interlace your fingers in front of you. Inhale, press your palms forward and up. Exhale and clasp your hands behind you. Inhale, lift your chest. Reach your arms out and up. Exhale and draw your palms together to your chest. Repeat.

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Sit tall in a comfortable seat. Inhale and reach your right arm up and left arm out and down. Bend your elbows behind you and clasp your hands together. Hold for several breaths then switch sides.

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Sit in a comfortable seat. Inhale and extend your arms out. Exhale and cross your right arm under your left arm. Cross your wrists if you can. Uncross your arms and then switch sides.

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Sit tall in a comfortable seated position. Slide your right hand under your right sitting bone, palm facing down. Relax your neck to the left. Reach your left arm up and over and rest it on your head. Take 5 breaths and switch sides.

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Lie down on your back with your knees bent. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inward.

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Begin in a Downward Facing Dog. Inhale and lift your right leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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Begin in a Downward Facing Dog. Inhale and lift your left leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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Start in a seated position with your legs straight in front of you. Bend your right knee and step over your left leg. Bend your left knee and bring your left heel to your right hip. Inhale and lenghten your spine. Exhale and turn toward your right knee, placing your right hand on the floor behind you and left elbow over your right knee. Hold for a few breaths. Switch sides.

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Grab a towel. Lie down on your back with your legs straight. Hug your right knee into your chest. Loop a towel around the ball of your foot. Extend your leg up.

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Grab a towel. Lie down on your back with your legs straight. Hug your left knee into your chest. Loop a towel around the ball of your foot. Extend your leg up.

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Start in Downward Facing Dog. Bend your right knee and reach your left heel toward the floor. Take 5 deep breaths and then switch sides.

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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. Hug your legs into your chest.

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Lie down on your back. Hug your legs into your chest. Separate your knees. Reach your arms though. Grab your feet. Extend your left leg out on the floor. Take 5 breaths and then switch sides.

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

60 0 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 354 ed038af6b3e742bffc472b22eee365088e1a3505 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.caftruefalsetruefemalefalse2026-05-17T01:00:12Z 2022-12-05T22:03:59Z Exercise MatYoga2014-04-11T17:12:08Z10448979b0fvndo8ec7dSilvieHibdonhttps://s3assets.skimble.com/photos/34388842/silviehibdon.2_thumb.jpghttps://s3assets.skimble.com/photos/34388842/silviehibdon.2_full.jpgfalsefalsefalsetruetruefalsetruetruetruefalsefalsefalse43 1214021 10448979 2 Targeting your side body and shoulders to wake up your senses, and backbends to ignite the brain. Then, moving into some lower body work to develop slim and toned legs. Let me know how this one felt, I'd love to hear from you. https://s3.amazonaws.com/prod.skimble/assets/2759442/skimble-workout-trainer-app-wow-workout-of-the-week_31_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2759442/skimble-workout-trainer-app-wow-workout-of-the-week_31_full.jpg false f85560e0-e3ed-11ed-860f-42010a800020 204 54 false true 1352 1214021-slim-yoga-legs false 1185 1 1596

This is a calming balancing breath. Sit in a comfortable position. Fold your index and middle fingers into your palm. Place your thumb on your right nostril and your ring finger in your left nostril. Close your right nostril. Inhale through your left nostril. Close it. Exhale through your right nostril. Inhale through your right nostril. Close it. Exhale through your left nostril. Repeat. Finish exhaling through your right nostril.

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Lie on your back with legs bent or straight. With both hands, pull up one knee and press it to your chest. Hold then release and repeat with the opposite leg.

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On your back, bend your knees with your legs wider than torso width. Gently grip your feet with your hands, pulling your knees toward your armpits. If you'd like, hook your fingers to your toes to deepen the stretch. Flex your heels.

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Inhale and lift your right leg up. Exhale and step forward. Walk your right foot to the right side of your mat. Right hand is by the inner right foot. Stack your shoulders over your wrists. Perform a right lunge.

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Inhale and lift your left leg up. Exhale and step forward. Walk your left foot to the left side of your mat. Left hand is by the inner right foot. Stack your shoulders over your wrists. Perform a left lunge.

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Step your feet 3 feet apart. Rest your hands on your hips. Turn your feet out half-way and bend your knees. Bring your palms together at your chest. Breathe deeply.

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Stand at the top of your mat. Step out to your right to straddle your legs 3 feet apart.Inhale and reach your arms up. Exhale and fold forward. Place your hands on the floor under the shoulders. Walk your feet away from each other until you hit your edge.Walk your feet closer to each other and step back to downward facing dog.

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Begin in a Right Lunge. Straighten your right leg. Rest your hands on the floor or on your shin. Fold forward over your right leg.

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Begin in a Right Lunge. Step your back foot in a couple of feet. Walk your hands forward a couple of inches. Inhale and lift your left leg up. Bend your standing knee, if needed. Deepen your breath.

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Begin in a Left Lunge. Straighten your left leg. Rest your hands on the floor or on your shin. Fold forward over your left leg.

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Begin in a Left Lunge. Step your back foot in a couple of feet. Walk your hands forward a couple of inches. Inhale and lift your right leg up. Bend your standing knee, if needed. Deepen your breath.

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Sit with the soles of your feet together and your knees bent to the sides. Interlace your fingers in front of you. Inhale, press your palms forward and up. Exhale and clasp your hands behind you. Inhale, lift your chest. Reach your arms out and up. Exhale and draw your palms together to your chest. Repeat.

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Sit tall in a comfortable seat. Inhale and reach your right arm up and left arm out and down. Bend your elbows behind you and clasp your hands together. Hold for several breaths then switch sides.

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Sit in a comfortable seat. Inhale and extend your arms out. Exhale and cross your right arm under your left arm. Cross your wrists if you can. Uncross your arms and then switch sides.

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Lie down on your back with your knees bent. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inward.

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Begin in a Downward Facing Dog. Inhale and lift your right leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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Begin in a Downward Facing Dog. Inhale and lift your left leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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Start in a seated position with your legs straight in front of you. Bend your right knee and step over your left leg. Bend your left knee and bring your left heel to your right hip. Inhale and lenghten your spine. Exhale and turn toward your right knee, placing your right hand on the floor behind you and left elbow over your right knee. Hold for a few breaths. Switch sides.

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Grab a towel. Lie down on your back with your legs straight. Hug your right knee into your chest. Loop a towel around the ball of your foot. Extend your leg up.

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Grab a towel. Lie down on your back with your legs straight. Hug your left knee into your chest. Loop a towel around the ball of your foot. Extend your leg up.

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Start in Downward Facing Dog. Bend your right knee and reach your left heel toward the floor. Take 5 deep breaths and then switch sides.

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Come onto your hands and knees. Sit down with your shins on the floor and place a rolled up mat or towel behind your knees. Untuck your toes and gently release your body into a seated position. Leaning back use the prop to apply pressure onto your calves.

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Start in a Right Lunge. Drop your left knee to the floor. Inhale and sink your hips forward and down. Exhale and shift your hips back. Extend your right leg and curl your toes toward your shin.

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Start in a Left Lunge. Drop your right knee to the floor. Inhale and sink your hips forward and down. Exhale and shift your hips back. Extend your left leg and curl your toes toward your shin.

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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. Hug your legs into your chest.

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

60 0 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 354 ed038af6b3e742bffc472b22eee365088e1a3505 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-05-31T01:00:12Z 2023-04-26T04:55:20Z Exercise MatLegs, Yoga12014-04-11T17:12:08Z10448979b0fvndo8ec7dSilvieHibdonhttps://s3assets.skimble.com/photos/34388842/silviehibdon.2_thumb.jpghttps://s3assets.skimble.com/photos/34388842/silviehibdon.2_full.jpgfalsefalsefalsetruetruefalsetruetruetruefalsefalsefalse43 1196343 1072314 3 This is a high intensity agility workout designed to improve your fitness and your ability to change direction. https://s3.amazonaws.com/prod.skimble/assets/2711207/skimble-workout-trainer-app-wow-workout-of-the-week_21_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2711207/skimble-workout-trainer-app-wow-workout-of-the-week_21_full.jpg false 6084f105-28ce-4cc0-aaf0-9d1966c94358 190 49 false true 783 1196343-fast-feet-challenge false 1125 5 1027

Stand with your feet hip-width apart. One foot starts slightly forward, the other slightly back. Hop up and change your foot positions. Quickly repeat during the allotted time.

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Find (or imagine) a horizontal line on the floor. Step forward over the line with both feet then step back to start position as quickly as possible. Repeat. At the half way point switch your lead leg.

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Start in a standing position with your knees slightly bent and upper body braced. Shuffle quickly to the left two times. On the second step, lift your right leg up to hip height. Quickly shuffle to the right two times and on the second step, lift your left leg to hip height.

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Stand on one leg with the other leg bent at 90 degrees in front of you and your hands on your hips. Create an imaginary line on the floor and hop from side to side over it. Switch legs half way into the exercise. After a while, switch legs!

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Start in an athletic stance with feet slightly wider than shoulder width, knees bent, hips flexed, and a neutral spine. Quickly alternate lifting your feet up and putting them down just off the ground. Go as fast as you can!

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Chill out and breathe!

45 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 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.caftruefalsetruefemalefalse2026-05-24T01:00:14Z 2022-04-22T16:08:59Z No EquipmentLegs2011-11-21T15:08:57Z11072314qzyewp3aeypsCoach MattVinzanthttps://s3assets.skimble.com/photos/33946172/image_thumb.jpghttps://s3assets.skimble.com/photos/33946172/image_full.jpgfalsetruetruetruefalsefalsetruetruetruefalsetruefalse2039 1207542 5471121 3 Grab your dumbbells and let’s do this total body workout together. https://s3.amazonaws.com/prod.skimble/assets/2712065/skimble-workout-trainer-app-wow-workout-of-the-week_16_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2712065/skimble-workout-trainer-app-wow-workout-of-the-week_16_full.jpg false FCE31E58-01B6-4C55-AB82-E5069830C702 251 85 false true 793 1207542-strength-and-conditioning false 1185 2 879

Place your hands on the ground, shoulder width apart. From your knees, lower your torso to the ground until your elbows form a 90 degree angle. Push back up with the palms of your hands.

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

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

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

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Chill out and breathe!

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Hold a set of dumbbells at your shoulders and stand with your feet hip-width apart. Bend your knees and squat down keeping your heels on the floor. As you stand up from the squat, lift the dumbbells overhead, then return them to your shoulders.

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Take a break. Get ready for the next exercise!

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

60 true 2.5 true 1 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out wide in front of the other. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 445 http://www.youtube.com/watch?v=xp-Ifcwpjlw 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d 1733

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

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

30 true 3 true 1 10 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 0 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 901

Start standing with your feet hip-width apart. Bend your knees to touch the floor while keeping your back straight. Jump up explosively, straightening your legs and lifting your torso up. Land softly.

45 true 2.5 true 2486289 https://s3.amazonaws.com/prod.skimble/assets/2486289/skimble-workout-darlene-exercise-squat-jumps-08_full.jpg Start standing with your feet hip-width apart. 2486290 https://s3.amazonaws.com/prod.skimble/assets/2486290/skimble-workout-darlene-exercise-squat-jumps-03_full.jpg Bend your knees, keeping your back straight with bent arms in front of your face. 2486286 https://s3.amazonaws.com/prod.skimble/assets/2486286/skimble-workout-darlene-exercise-squat-jumps-05_full.jpg Jump up explosively, straightening your legs and lifting your torso up. 2486287 https://s3.amazonaws.com/prod.skimble/assets/2486287/skimble-workout-darlene-exercise-squat-jumps-07_full.jpg Land softly. Stand back up and repeat. 543 http://www.youtube.com/watch?v=ZXfNMKfwlC0 536 128daa6adc5eae79224661ac1cce320d1b01bda2 68

Chill out and breathe!

15 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2026-05-24T01:00:14Z 2022-12-09T18:38:47Z DumbbellsFull Body, Legs2012-08-30T05:43:37Z15471121fkhrpybxplcpDarleneTaylorhttps://s3assets.skimble.com/photos/23301398/image_thumb.jpghttps://s3assets.skimble.com/photos/23301398/image_full.jpgfalsefalsefalsetruetruefalsetruetruetruefalsefalsetrue1 1191662 1072314 1 I invite anyone who hasn't considered adding some strength training into their routine to try this beginner-friendly workout. https://s3.amazonaws.com/prod.skimble/assets/2726649/skimble-workout-trainer-app-wow-workout-of-the-week_25_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2726649/skimble-workout-trainer-app-wow-workout-of-the-week_25_full.jpg false 97de5911-f766-4170-84bf-b4e791b35f11 110 66 false true 671 1191662-beginner-strength-and-stability false 1143 1 2435

Find an open space. Begin walking, keeping your knees in line with your feet. Keep your elbows bent and arms close to your body as they swing.

180 0 true 2 4976 https://s3.amazonaws.com/prod.skimble/assets/4976/skimble-workout-trainer-exercse-march-in-place-2_full.jpg 4979 https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg 1509 b3eaa399b75690d251a4fbe5fb9775e909f06e02 3 789

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. Hold.

30 0 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 403 https://www.youtube.com/watch?v=-HAGdcshjCM 85 a2ff1a8111578ff8280ad1cd269649580df08deb 1005

Stand on one leg with your hands on your hips. Swing your free leg front to back as high as you can without compromising your posture. Switch legs half way through the exercise!

24 true 2 12 2838 https://s3.amazonaws.com/prod.skimble/assets/2838/skimble-workout-trainer-exercise-single-leg-balance-leg-swings-1_full.jpg 2836 https://s3.amazonaws.com/prod.skimble/assets/2836/skimble-workout-trainer-exercise-single-leg-balance-leg-swings-2_full.jpg 2833 https://s3.amazonaws.com/prod.skimble/assets/2833/skimble-workout-trainer-exercise-single-leg-balance-leg-swings-3_full.jpg 2830 https://s3.amazonaws.com/prod.skimble/assets/2830/skimble-workout-trainer-exercise-single-leg-balance-leg-swings-4_full.jpg 2827 https://s3.amazonaws.com/prod.skimble/assets/2827/skimble-workout-trainer-exercise-single-leg-balance-leg-swings-5_full.jpg 338 1b26a8c2400380d6e19fe183ec8d6d66727626f6 922

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

30 true 2.5 49237 https://s3.amazonaws.com/prod.skimble/assets/49237/skimble-workout-trainer-yoga-exercise-glutes-100-2_full.jpg 49216 https://s3.amazonaws.com/prod.skimble/assets/49216/skimble-workout-trainer-yoga-exercise-glutes-100-4_full.jpg 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 404 https://www.youtube.com/watch?v=Uh_JljkYBMw 166 e3189ecbf87bc05238398ab3771436da248bff1f 1031

Stand on one foot with your knee and hip slightly bent. Hop forward and land on the same foot you hopped with. Challenge yourself but make sure you can land and stabilize.

30 true 2.5 true 12 4062 https://s3.amazonaws.com/prod.skimble/assets/4062/skimble-workout-trainer-exercise-linear-hop-to-stabilization-1_full.jpg 4061 https://s3.amazonaws.com/prod.skimble/assets/4061/skimble-workout-trainer-exercise-linear-hop-to-stabilization-2_full.jpg 4060 https://s3.amazonaws.com/prod.skimble/assets/4060/skimble-workout-trainer-exercise-linear-hop-to-stabilization-3_full.jpg 44 aa2fc158a3fa85cd119e53bef6f7963bbf86b301 1 68

Chill out and breathe!

60 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 266

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

36 true 3 true 12 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 1142

With dumbbells in your hands, prop yourself up to plank position. Row your right arm and dumbbell, lower it back to the floor then row your left arm and dumbbell. Repeat while making sure your hips stay parallel to the floor.

36 true 3.0 true 1 true 12 5768 https://s3.amazonaws.com/prod.skimble/assets/5768/skimble-workout-trainer-exercise-dumbbell-renegade-rows-1_full.jpg With hexagonal dumbbells in your hand, prop yourself up to high plank position. 5764 https://s3.amazonaws.com/prod.skimble/assets/5764/skimble-workout-trainer-exercise-dumbbell-renegade-rows-3_full.jpg Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still. 5761 https://s3.amazonaws.com/prod.skimble/assets/5761/skimble-workout-trainer-exercise-dumbbell-renegade-rows-4_full.jpg Then, alternate sides by drawing your left dumbbell up to your left side. Make sure your hips stay parallel to the floor. 146 45ced69d3d46cb96f5be2da057946d1ef6fd2d46 1601

Stand tall with your feet shoulder-width apart holding a kettlebell bottom-up by the bell. Sit your hips down and back as you squat. Lower until your upper leg is parallel with the ground, then return to starting position and repeat.

30 true 2.5 true 1 12 2 514563 https://s3.amazonaws.com/prod.skimble/assets/514563/skimble-workout-trainer-exercise-kettlebell-goblet-squat_img_0116-1_full.jpg 514571 https://s3.amazonaws.com/prod.skimble/assets/514571/skimble-workout-trainer-exercise-kettlebell-goblet-squat_img_0124-2_full.jpg 514565 https://s3.amazonaws.com/prod.skimble/assets/514565/skimble-workout-trainer-exercise-kettlebell-goblet-squat_img_0120-3_full.jpg 1200 bca82d4c469863d09e5d4e577d6d0d533d983592 774 7628db27a711564908ce116914a67faea626946b 818

Begin with the bell on the ground. Push your hips down and back. Grab the handle of the bell. Hike the bell back between your legs. As the bell begins to move forward, stand up strong to send the bell forward. Squeeze your glutes and abs. Hold until the bell floats back down. Push the bell back between your legs. Repeat.

25 true 2.5 true 1 10 1 514380 https://s3.amazonaws.com/prod.skimble/assets/514380/skimble-workout-trainer-exercise-kettlebell-swings_img_0026-1_full.jpg 514379 https://s3.amazonaws.com/prod.skimble/assets/514379/skimble-workout-trainer-exercise-kettlebell-swings_img_0028-2_full.jpg 523 http://www.youtube.com/watch?v=1X9Ol26PgQ4 305 82fcffe130aa3fc184a7e10459c276efacb40c15 68

Chill out and breathe!

60 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2026-05-17T01:00:12Z 2022-02-10T04:25:52Z Dumbbells, KettlebellsFull Body2011-11-21T15:08:57Z11072314qzyewp3aeypsCoach MattVinzanthttps://s3assets.skimble.com/photos/33946172/image_thumb.jpghttps://s3assets.skimble.com/photos/33946172/image_full.jpgfalsetruetruetruefalsefalsetruetruetruefalsetruefalse2039 1176918 18823142 2 A medicine ball is a great tool to add some versatility to your workout schedule. If you don't have access to a medicine ball, feel free to substitute with another weighted object. https://s3.amazonaws.com/prod.skimble/assets/2726687/skimble-workout-trainer-app-wow-workout-of-the-week_26_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2726687/skimble-workout-trainer-app-wow-workout-of-the-week_26_full.jpg false 4F5F009D-420F-47AF-8462-DE7DAF33D4F8 95 43 false true 1452 1176918-end-game false 990 2 1964

Stand tall with feet together and a medicine ball in hands directly in front of your chest. Take a lateral step to the side and lower into a squat. Stand up from the squat and bring the trailing leg in the same direction, as you press the medicine ball overhead. Repeat the movement in the opposite direction. Remain alternating directions each rep.

60 true 2.5 true 1 2150027 https://s3.amazonaws.com/prod.skimble/assets/2150027/skimble-workout-trainer-exercise-medicine-ball-side-step-squat-to-press-1_full.jpg 2150034 https://s3.amazonaws.com/prod.skimble/assets/2150034/skimble-workout-trainer-exercise-medicine-ball-side-step-squat-to-press-2_full.jpg 2150043 https://s3.amazonaws.com/prod.skimble/assets/2150043/skimble-workout-trainer-exercise-medicine-ball-side-step-squat-to-press-3_full.jpg 2150050 https://s3.amazonaws.com/prod.skimble/assets/2150050/skimble-workout-trainer-exercise-medicine-ball-side-step-squat-to-press-4_full.jpg 2150059 https://s3.amazonaws.com/prod.skimble/assets/2150059/skimble-workout-trainer-exercise-medicine-ball-side-step-squat-to-press-5_full.jpg 2150066 https://s3.amazonaws.com/prod.skimble/assets/2150066/skimble-workout-trainer-exercise-medicine-ball-side-step-squat-to-press-6_full.jpg 2150075 https://s3.amazonaws.com/prod.skimble/assets/2150075/skimble-workout-trainer-exercise-medicine-ball-side-step-squat-to-press-7_full.jpg 2150082 https://s3.amazonaws.com/prod.skimble/assets/2150082/skimble-workout-trainer-exercise-medicine-ball-side-step-squat-to-press-8_full.jpg 2150089 https://s3.amazonaws.com/prod.skimble/assets/2150089/skimble-workout-trainer-exercise-medicine-ball-side-step-squat-to-press-9_full.jpg 1421 bb7c6c3ceb14984a6c28e6ffa9eb63f7c1c39d1d 1962

Stand with legs shoulder-width apart, bending at the knees. Hold a dumbbell with both hands. Keeping your elbows straight and moving through the shoulders. Transfer the weight diagonally across your body by rotating your torso. Switch sides at the half way point.

60 true 2.5 true 1 37376 https://s3.amazonaws.com/prod.skimble/assets/37376/skimble-workout-trainer-exercise-medicine-ball-chops-4_full.jpg 37369 https://s3.amazonaws.com/prod.skimble/assets/37369/skimble-workout-trainer-exercise-medicine-ball-chops-1_full.jpg 37371 https://s3.amazonaws.com/prod.skimble/assets/37371/skimble-workout-trainer-exercise-medicine-ball-chops-3_full.jpg 37370 https://s3.amazonaws.com/prod.skimble/assets/37370/skimble-workout-trainer-exercise-medicine-ball-chops-2_full.jpg 37376 https://s3.amazonaws.com/prod.skimble/assets/37376/skimble-workout-trainer-exercise-medicine-ball-chops-4_full.jpg 37382 https://s3.amazonaws.com/prod.skimble/assets/37382/skimble-workout-trainer-exercise-medicine-ball-chops-5_full.jpg 37390 https://s3.amazonaws.com/prod.skimble/assets/37390/skimble-workout-trainer-exercise-medicine-ball-chops-6_full.jpg 37396 https://s3.amazonaws.com/prod.skimble/assets/37396/skimble-workout-trainer-exercise-medicine-ball-chops-7_full.jpg 816 b1ee111c12a3e5c41ef43b363bdef7cacee88565 1965

Start with your feet about hip width apart and holding a medicine ball in both hands directly in front of your chest. Step back into a lunge with both knees in 90 degree angles. Step your back foot back to your front foot. Keep your body upright and continue, alternating legs.

60 true 2.5 true 1 37509 https://s3.amazonaws.com/prod.skimble/assets/37509/skimble-workout-trainer-exercise-medicine-ball-reverse-lunges-5_full.jpg 37506 https://s3.amazonaws.com/prod.skimble/assets/37506/skimble-workout-trainer-exercise-medicine-ball-reverse-lunges-4_full.jpg 37500 https://s3.amazonaws.com/prod.skimble/assets/37500/skimble-workout-trainer-exercise-medicine-ball-reverse-lunges-3_full.jpg 37492 https://s3.amazonaws.com/prod.skimble/assets/37492/skimble-workout-trainer-exercise-medicine-ball-reverse-lunges-2_full.jpg 37489 https://s3.amazonaws.com/prod.skimble/assets/37489/skimble-workout-trainer-exercise-medicine-ball-reverse-lunges-1_full.jpg 788 b0f52a7443e89d14b47fa3dede3f67255a564453 1 1358

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

45 true 1.5 62210 https://s3.amazonaws.com/prod.skimble/assets/62210/skimble-workout-trainer-exercise-ab-curls-2_full.jpg Straighten your arms and hold them slightly off the ground with your palms facing down. 62219 https://s3.amazonaws.com/prod.skimble/assets/62219/skimble-workout-trainer-exercise-ab-curls-3_full.jpg Exhale and crunch up. Extend your arms up and reach them toward your shins. 62227 https://s3.amazonaws.com/prod.skimble/assets/62227/skimble-workout-trainer-exercise-ab-curls-4_full.jpg Lower back down smoothly with an exhale. 62233 https://s3.amazonaws.com/prod.skimble/assets/62233/skimble-workout-trainer-exercise-ab-curls-5_full.jpg Your feet should stay put on the floor and your gaze forward at thigh height. Repeat. 62203 https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_full.jpg Start lying on your back with bent legs. 350 74786dbd9f9f68aca3742a29b7a10a95b1ee425d 1736

Take a break. Get ready for the next exercise!

20 0 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 1358

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

45 true 1.5 62210 https://s3.amazonaws.com/prod.skimble/assets/62210/skimble-workout-trainer-exercise-ab-curls-2_full.jpg Straighten your arms and hold them slightly off the ground with your palms facing down. 62219 https://s3.amazonaws.com/prod.skimble/assets/62219/skimble-workout-trainer-exercise-ab-curls-3_full.jpg Exhale and crunch up. Extend your arms up and reach them toward your shins. 62227 https://s3.amazonaws.com/prod.skimble/assets/62227/skimble-workout-trainer-exercise-ab-curls-4_full.jpg Lower back down smoothly with an exhale. 62233 https://s3.amazonaws.com/prod.skimble/assets/62233/skimble-workout-trainer-exercise-ab-curls-5_full.jpg Your feet should stay put on the floor and your gaze forward at thigh height. Repeat. 62203 https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_full.jpg Start lying on your back with bent legs. 350 74786dbd9f9f68aca3742a29b7a10a95b1ee425d 1736

Take a break. Get ready for the next exercise!

20 0 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 79

While holding a medicine ball with both hands, lie flat on your back with legs straight and arms extended past your head. Tighten abs and bring your legs and arms up to form a V. Try to touch the ball with your feet. Hold for one count and return to the starting position before repeating the move.

45 true 4 true 1 1863764 https://s3.amazonaws.com/prod.skimble/assets/1863764/skimble-workout-trainer-exercise-medicine-ball-jackknife-1_full.jpg 1863772 https://s3.amazonaws.com/prod.skimble/assets/1863772/skimble-workout-trainer-exercise-medicine-ball-jackknife-2_full.jpg 1863780 https://s3.amazonaws.com/prod.skimble/assets/1863780/skimble-workout-trainer-exercise-medicine-ball-jackknife-3_full.jpg 1863788 https://s3.amazonaws.com/prod.skimble/assets/1863788/skimble-workout-trainer-exercise-medicine-ball-jackknife-4_full.jpg 1384 bdbfeffc7409d8d526de3ce723045a782cfb48d6 1736

Take a break. Get ready for the next exercise!

20 0 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 79

While holding a medicine ball with both hands, lie flat on your back with legs straight and arms extended past your head. Tighten abs and bring your legs and arms up to form a V. Try to touch the ball with your feet. Hold for one count and return to the starting position before repeating the move.

45 true 4 true 1 1863764 https://s3.amazonaws.com/prod.skimble/assets/1863764/skimble-workout-trainer-exercise-medicine-ball-jackknife-1_full.jpg 1863772 https://s3.amazonaws.com/prod.skimble/assets/1863772/skimble-workout-trainer-exercise-medicine-ball-jackknife-2_full.jpg 1863780 https://s3.amazonaws.com/prod.skimble/assets/1863780/skimble-workout-trainer-exercise-medicine-ball-jackknife-3_full.jpg 1863788 https://s3.amazonaws.com/prod.skimble/assets/1863788/skimble-workout-trainer-exercise-medicine-ball-jackknife-4_full.jpg 1384 bdbfeffc7409d8d526de3ce723045a782cfb48d6 1736

Take a break. Get ready for the next exercise!

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Sit on the floor with a ball in your hands and your knees bent. Lift your heels off the ground and transition the ball from side to side. Keep your butt evenly planted as you twist from side to side.

45 true 2 true 1 2575 https://s3.amazonaws.com/prod.skimble/assets/2575/skimble-workout-trainer-exercise-russian-twists-ball-1_full.jpg 2569 https://s3.amazonaws.com/prod.skimble/assets/2569/skimble-workout-trainer-exercise-russian-twists-ball-3_full.jpg 2566 https://s3.amazonaws.com/prod.skimble/assets/2566/skimble-workout-trainer-exercise-russian-twists-ball-4_full.jpg 2572 https://s3.amazonaws.com/prod.skimble/assets/2572/skimble-workout-trainer-exercise-russian-twists-ball-2_full.jpg 714 4fe16e7976d8e0de968740803546c4b78db94490 1736

Take a break. Get ready for the next exercise!

20 0 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 1162

Sit on the floor with a ball in your hands and your knees bent. Lift your heels off the ground and transition the ball from side to side. Keep your butt evenly planted as you twist from side to side.

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Take a break. Get ready for the next exercise!

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

45 true 1.5 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 447 http://www.youtube.com/watch?v=1AWuSNegR0c 10 aa1e30b8ff5f0c2ad75f8f94203e904ded73ff7a 1736

Take a break. Get ready for the next exercise!

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

45 true 1.5 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 447 http://www.youtube.com/watch?v=1AWuSNegR0c 10 aa1e30b8ff5f0c2ad75f8f94203e904ded73ff7a 1736

Take a break. Get ready for the next exercise!

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Start in a full plank. Exhale and drive one leg up near your opposite tricep. Then, rotate your hips in the opposite direction so that your leg is near parallel with the floor. Return and repeat, alternating sides.

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Take a break. Get ready for the next exercise!

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Begin in a full plank position with your legs spaced at shoulder width. Lift your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. Return and repeat, alternating sides.

45 true 4 5638 https://s3.amazonaws.com/prod.skimble/assets/5638/skimble-workout-trainer-exercise-plank-bird-dog-2_full.jpg Lift your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. 5639 https://s3.amazonaws.com/prod.skimble/assets/5639/skimble-workout-trainer-exercise-plank-bird-dog-1_full.jpg Begin in a full plank position with your legs spaced at shoulder width. 5635 https://s3.amazonaws.com/prod.skimble/assets/5635/skimble-workout-trainer-exercise-plank-bird-dog-3_full.jpg Challenge yourself by holding your bird dogs a little longer each time. 5639 https://s3.amazonaws.com/prod.skimble/assets/5639/skimble-workout-trainer-exercise-plank-bird-dog-1_full.jpg Begin in a full plank position with your legs spaced at shoulder width. 412 https://www.youtube.com/watch?v=1PpYOviENjM 58 0a9a0b3aaa8a4bb7f8bf7056162a5bf1bcfb09d7 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.caftruefalsetruefemalefalse2026-05-31T01:00:12Z 2021-07-22T20:13:29Z Medicine Ball, Exercise MatCore2020-05-01T07:05:37Z18823142e31c3yqcfhggÖmerKöseoğluhttps://s3assets.skimble.com/photos/34425439/image_thumb.jpghttps://s3assets.skimble.com/photos/34425439/image_full.jpgfalsetruetruetruefalsefalsetruetruetruefalsetruefalse967 1137601 17932932 2 Upper body and always a little core work added 💪 You can swap out kettlebells for dumbbells is you're light on equipment options. https://s3.amazonaws.com/prod.skimble/assets/2708846/skimble-workout-trainer-app-wow-workout-of-the-week_15_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2708846/skimble-workout-trainer-app-wow-workout-of-the-week_15_1_full.jpg false 38d1e0f9-096e-446c-bb5b-e6673509cdcf 132 56 false true 1562 1137601-biceps-triceps-shoulders false 645 3 1557

Stand with your feet shoulder width apart, with your hands on the side of the kettlebell handle. Curl the kettlebell up to your collar bone and lower down slowly.

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Sit on a stability ball and roll back until you are stabilized on the upper part of your back. Raise the dumbbells over your head. While keeping your upper arms still, lower the dumbbells behind your head by hinging at the elbow joint. Once your forearms are parallel to the floor, return your arms back up to an overhead extension.

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Grab the dumbbells and place your hands at your shoulders with palms facing inwards. Press the dumbbells overhead as you rotate your shoulders, ending at the top of the press with your palms facing forwards. Reverse back down to the starting position.

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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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Start sitting tall with bent legs and hands resting on your knees. Draw your knees out and your toes in to touch each other. While balancing on your sit bones, lift your arms up into a circular "O" position. Then, exhale and lift your legs up into a circular "O" position. Hold a moment as you draw your arms out to the sides then return them to the start.

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Begin in push up position with shins and toes on exercise ball. Keep your arms and back straight and hips tucked. Bring your knees in towards your chest rolling the ball as far forward as you can. Release back until your legs are straight.

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