1374 pro Pro 프로 프로 운동 https://www.skimble.com/images/workouts/categories/pro_40x40.png https://www.skimble.com/images/workouts/categories/pro_100x100.png https://www.skimble.com/images/workouts/categories/pro_200x200.png https://www.skimble.com/images/workouts/categories/v2/pro_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/pro_640x640.jpg false 워크아웃 트레이너에서 제공하는 PRO 운동 모음. 모두를 이용하려면 지금 PRO로 가세요! true 1196588 17294 1 An all around workout and a fantastic introduction to vinyasa for beginners. Take it easy, start slow, and be gentle with yourself. Sometimes going slower gets us farther. If you have access to a yoga strap, you can place it alongside your mat to use during the final stretching poses. If not, a towel, scarf, or a piece of rope will do the trick as well. https://s3.amazonaws.com/prod.skimble/assets/2773071/skimble-workout-trainer-app-wow-workout-of-the-week_33_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2773071/skimble-workout-trainer-app-wow-workout-of-the-week_33_full.jpg true 078037e8-c5b3-11ec-bd06-42010a800017 12 7 false true 601 1196588-head-to-toe-vinyasa false 1220 1 3289

Sit tall in a comfortable seated position. Extend your right arm out in front of you, palm up. Take your left hand under your right hand. Wrap your left fingers around your right thumb and pull it back. Repeat with each finger and then switch hands.

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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.

40 true 2.5 2152737 https://s3.amazonaws.com/prod.skimble/assets/2152737/skimble-workout-trainer-exercise-bird-dog-1_full.jpg Start on your hands and knees with a neutral spine and your abs pulled in. 2152739 https://s3.amazonaws.com/prod.skimble/assets/2152739/skimble-workout-trainer-exercise-bird-dog-2_full.jpg Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. 2152745 https://s3.amazonaws.com/prod.skimble/assets/2152745/skimble-workout-trainer-exercise-bird-dog-3_full.jpg Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees. 2152753 https://s3.amazonaws.com/prod.skimble/assets/2152753/skimble-workout-trainer-exercise-bird-dog-4_full.jpg Then, continue alternating sides. Feeling flexible? Try to extend your raised leg a little higher each time. 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 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.

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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.

60 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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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Begin in Downward Facing Dog. Inhale and lift your right leg up and back. Exhale and step forward. Come onto your fingertips.

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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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Begin in Downward Facing Dog. Inhale and lift your left leg up. Exhale and step your foot forward. Come onto your fingertips.

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Sit seated. Interlace your fingers in front of you. Inhale, and press your palms forward and up. Exhale and clasp your hands behind you. Inhale, lift your chest. Reach your arms out. Exhale and draw your palms together to your chest.

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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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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.

40 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1785

Begin in a Right Lunge. Turn your left heel down to the right. Inhale, rise up, and reach your arms up. Steady your breath.

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Begin in a Right Lunge. Turn your left heel down to the right. Inhale, rise up, and open your arms out to the sides. Brethe deeply.

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Being in a Left Lunge. Turn your right heel down to the left. Inhale, rise up, and reach your arms up. Steady your breath.

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Begin in a Left Lunge. Turn your right heel down to the left. Inhale, rise up, and open your arms out. Deepen your breath.

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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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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.

45 588387 https://s3.amazonaws.com/prod.skimble/assets/588387/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0084-1_full.jpg 588392 https://s3.amazonaws.com/prod.skimble/assets/588392/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0085-2_full.jpg 588396 https://s3.amazonaws.com/prod.skimble/assets/588396/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0086-3_full.jpg 588398 https://s3.amazonaws.com/prod.skimble/assets/588398/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0082-4_full.jpg Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine. 1248 413a3d17f55df4c06a941aecadedf0bab2dfc099 1 1924

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

30 56451 https://s3.amazonaws.com/prod.skimble/assets/56451/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-1_full.jpg 56439 https://s3.amazonaws.com/prod.skimble/assets/56439/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-2_full.jpg 56429 https://s3.amazonaws.com/prod.skimble/assets/56429/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-3_full.jpg 56426 https://s3.amazonaws.com/prod.skimble/assets/56426/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-4_full.jpg 56429 https://s3.amazonaws.com/prod.skimble/assets/56429/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-3_full.jpg 56451 https://s3.amazonaws.com/prod.skimble/assets/56451/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-1_full.jpg 56422 https://s3.amazonaws.com/prod.skimble/assets/56422/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-5_full.jpg 56420 https://s3.amazonaws.com/prod.skimble/assets/56420/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-6_full.jpg 56419 https://s3.amazonaws.com/prod.skimble/assets/56419/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-7_full.jpg 56420 https://s3.amazonaws.com/prod.skimble/assets/56420/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-6_full.jpg 636 c978b4c154349ebc4e74dce65a087f17feaba859 3016

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 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 354 ed038af6b3e742bffc472b22eee365088e1a3505 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.caftruefalsetruefemalefalse2026-05-17T01:00:11Z 2023-08-14T00:00:10Z Exercise Mat, Bodyweight - OtherYoga, Full 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 1214766 17294 2 This workout is designed to build focused-bulk in your glutes and as a byproduct your legs will also get some work. Our legs and glutes are the strongest set of muscles we have on our bodies. So, don't be scared to grab some heavy dumbbells and give this one your all. You might be surprised what these big muscles are capable of. Remember, the heavier the weight the less reps we will be doing... that is what builds muscle. https://s3.amazonaws.com/prod.skimble/assets/2759503/skimble-workout-trainer-app-wow-workout-of-the-week_32_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2759503/skimble-workout-trainer-app-wow-workout-of-the-week_32_full.jpg true bd45b86c-f2d7-11ed-b69d-42010a80001d 17 8 false true 1332 1214766-glute-tastic false 1905 2 1161

Stand with your feet together. As you perform a forward right lunge, place your hands on either side of your front foot. After three counts, switch sides. For added balance, place both hands on your front bent knee instead.

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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!

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Stand with 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.

30 true 4.0 true 32768 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 1849

Lie down on your belly. Place your hands on the floor on either side of your chest. Press the tops of your feet and your pubic bone down. Inhale and lift your chest off the floor. Keep your elbows bent.

10 41367 https://s3.amazonaws.com/prod.skimble/assets/41367/skimble-workout-trainer-exercise-yoga-cobra-1_full.jpg Lie down on your belly. Place your hands on the floor on either side of your chest. 41366 https://s3.amazonaws.com/prod.skimble/assets/41366/skimble-workout-trainer-exercise-yoga-cobra-2_full.jpg Press the tops of your feet and your pubic bone down. Inhale and lift your chest off the floor. 41365 https://s3.amazonaws.com/prod.skimble/assets/41365/skimble-workout-trainer-exercise-yoga-cobra-3_full.jpg Keep your elbows bent as you raise your chest. 41364 https://s3.amazonaws.com/prod.skimble/assets/41364/skimble-workout-trainer-exercise-yoga-cobra-4_full.jpg Firm your shoulder blades against your back for maximum effect. 41363 https://s3.amazonaws.com/prod.skimble/assets/41363/skimble-workout-trainer-exercise-yoga-cobra-5_full.jpg Reach back through your feet as you hold for a few counts. 41362 https://s3.amazonaws.com/prod.skimble/assets/41362/skimble-workout-trainer-exercise-yoga-cobra-6_full.jpg Relax your chin down. 41361 https://s3.amazonaws.com/prod.skimble/assets/41361/skimble-workout-trainer-exercise-yoga-cobra-7_full.jpg Exhale and release your chest down to the floor. 653 507b5d5b7c059fe6a4ef85213109ac9a6ae0651b 105

Stand with your arms raised at 90 degrees. Kick each leg to your opposite arm, crossing your body with the leg.

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Start in a standing position with your knees slightly bent. Lift your bent right leg up. Quickly hop to the right, while lifting your bent left knee up to hip height. Hop to the left, lifting your right knee to hip height. Repeat!

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Take a break. Get ready for the next exercise!

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

You should be carrying heavy enough weights to only be able to finish 8-10 reps. 25 true 2.5 true 1 10 3 1589360 https://s3.amazonaws.com/prod.skimble/assets/1589360/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-07_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1270 5db7f28ef3124e88ee4bc1694ed9cc2d9868c2e8 811

Use a bench or low step. While keeping chest open, step up with one leg and match with the other leg. Return feet, one at a time, to the ground.

Perform 8 reps on each side to total 16 reps. 40 true 2.5 true 1 16 3 1785449 https://s3.amazonaws.com/prod.skimble/assets/1785449/skimble-workout-trainer-exercise-dumbbell-step-ups-1_full.jpg 1785451 https://s3.amazonaws.com/prod.skimble/assets/1785451/skimble-workout-trainer-exercise-dumbbell-step-ups-2_full.jpg 1785456 https://s3.amazonaws.com/prod.skimble/assets/1785456/skimble-workout-trainer-exercise-dumbbell-step-ups-3_full.jpg 1785461 https://s3.amazonaws.com/prod.skimble/assets/1785461/skimble-workout-trainer-exercise-dumbbell-step-ups-4_full.jpg 1785472 https://s3.amazonaws.com/prod.skimble/assets/1785472/skimble-workout-trainer-exercise-dumbbell-step-ups-5_full.jpg 1785484 https://s3.amazonaws.com/prod.skimble/assets/1785484/skimble-workout-trainer-exercise-dumbbell-step-ups-6_full.jpg 1785494 https://s3.amazonaws.com/prod.skimble/assets/1785494/skimble-workout-trainer-exercise-dumbbell-step-ups-7_full.jpg 1785501 https://s3.amazonaws.com/prod.skimble/assets/1785501/skimble-workout-trainer-exercise-dumbbell-step-ups-8_full.jpg 1329 d3a8ed9812532631697776b689c865bfe27f645d 2 1736

Take a break. Get ready for the next exercise!

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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.

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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.

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Lie flat on your left side with legs together and slightly forward. Put your left arm on the mat and right hand behind your head. Crunch up in a V, getting up on your hip and butt. Keep your legs straight.

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Lie flat on your right side with legs together and slightly forward. Put your right arm on the mat and left hand behind your head. Crunch up in a V, getting up on your hip and butt. Keep your legs straight.

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Take a break. Get ready for the next exercise!

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Start by holding a dumbbell in each hand between your legs. With your feet slightly wider than shoulder width apart and toes pointed outward at 45+ degree angles, perform a squat. You can also do this with move holding only one dumbbell with both hands!

Keep your weights heavy enough to only be able to finish 5-8 reps. If you need to hold 2 dumbbells to make it heavier, go for it! 20 true 2.5 true 1 8 3 59325 https://s3.amazonaws.com/prod.skimble/assets/59325/skimble-workout-trainer-exercise-sumo-squats-with-dumbbell-2_full.jpg 59317 https://s3.amazonaws.com/prod.skimble/assets/59317/skimble-workout-trainer-exercise-sumo-squats-with-dumbbell-1_full.jpg 407 https://www.youtube.com/watch?v=AHTn8rGZt-E 95 ea189f8e6d6bb0e8b093b6e49d436b059d178310 1736

Take a break. Get ready for the next exercise!

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Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your right foot on the bench. Perform left split squats, lowering slowly to 90 degrees. Return and repeat.

Heavy enough weight where it becomes hard to finish 8-10 reps. 30 true 3.0 true 1 10 3 12394 https://s3.amazonaws.com/prod.skimble/assets/12394/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-1_full.jpg 12398 https://s3.amazonaws.com/prod.skimble/assets/12398/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-2_full.jpg 12399 https://s3.amazonaws.com/prod.skimble/assets/12399/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-3_full.jpg 12402 https://s3.amazonaws.com/prod.skimble/assets/12402/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-4_full.jpg 382 b21e117e4d78f54f0065272c94111e74a9bddb70 1431

Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your left foot on the bench. Perform right split squats while keeping your front knee tracking over your toes.

Heavy enough weight where it becomes hard to finish 8-10 reps. 30 true 3.0 true 1 10 3 12031 https://s3.amazonaws.com/prod.skimble/assets/12031/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-1_full.jpg 12032 https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_full.jpg 12034 https://s3.amazonaws.com/prod.skimble/assets/12034/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-3_full.jpg 12038 https://s3.amazonaws.com/prod.skimble/assets/12038/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-4_full.jpg 256 8e04afe87e7f3fdfe2111066a5489829d255f06b 3 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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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.

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Take a break. Get ready for the next exercise!

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

Try to increase your weight after each round. This is your last movement so give it all you've got! 25 true 2.5 true 1 10 3 1589336 https://s3.amazonaws.com/prod.skimble/assets/1589336/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-04_full.jpg 1589328 https://s3.amazonaws.com/prod.skimble/assets/1589328/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-03_full.jpg 1589313 https://s3.amazonaws.com/prod.skimble/assets/1589313/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-02_full.jpg 1589312 https://s3.amazonaws.com/prod.skimble/assets/1589312/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-01_full.jpg 1589352 https://s3.amazonaws.com/prod.skimble/assets/1589352/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-06_full.jpg 1589344 https://s3.amazonaws.com/prod.skimble/assets/1589344/skimble-workout-trainer-exercise-dumbbell-romanian-deadlifts-05_full.jpg 1267 e4e6aca6fbfb3b5e3ff4f04f4ab3dfd3f2c70675 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.caftruetruefalsefemaletrue2026-05-31T01:00:12Z 2023-08-06T23:06:35Z Exercise Mat, Dumbbells, Box / StepLower 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 1196590 17294 3 Our lower back often gets stressed because its surrounding areas are tight. This will be the focus of today's fun workout - targeting all the areas around the lower back to create space and increase mobility. This includes the core muscles and the large glute muscles running down your backside. https://s3.amazonaws.com/prod.skimble/assets/2752870/skimble-workout-trainer-app-wow-workout-of-the-week_28_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2752870/skimble-workout-trainer-app-wow-workout-of-the-week_28_full.jpg true 48b43b04-c5b5-11ec-a422-42010a800017 37 7 false true 693 1196590-lower-back-body-work false 2680 1 2999

Start seated with your legs straight in front of you. Bend your right knee. Cross your right leg over your left leg. Bend your left knee on the floor so that your left foot touches your outer right hip. Stack your knees so that your right foot touches your outer left hip.

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Start seated with your legs straight in front of you. Bend your left knee. Cross your left leg over your right leg. Bend your right knee on the floor so that your right foot touches your outer left hip. Stack your knees so that your left foot touches your outer right hip.

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Stand tall with your feet together at the top of your mat. Clasp your hands under your chin with your elbows together. Inhale, reach your elbows out and up. Exhale through your mouth, tilt your head back and bring your elbows forward and together. Bring your head to neutral. Repeat.

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Start with your feet hip-width apart, knees bent, hands on on top of your knees, and a neutral spine. Keeping your legs static, create an arch in your lower back and look toward the ceiling as you let your hips tilt up. Then do just the opposite by creating a curve in your back, tucking your hips underneath you and looking toward your navel.

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Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.

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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!

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Stand tall with your feet hip-width apart. Lift one knee until your thigh is parallel with the floor. Flex and extend your leg. Hold a moment then lower your foot back to the ground. Repeat, alternating legs.

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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.

60 true 1.5 62203 https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_full.jpg Start lying on your back with bent legs. 62210 https://s3.amazonaws.com/prod.skimble/assets/62210/skimble-workout-trainer-exercise-ab-curls-2_full.jpg Straighten your arms and hold them slightly off the ground with your palms facing down. 62219 https://s3.amazonaws.com/prod.skimble/assets/62219/skimble-workout-trainer-exercise-ab-curls-3_full.jpg Exhale and crunch up. Extend your arms up and reach them toward your shins. 62227 https://s3.amazonaws.com/prod.skimble/assets/62227/skimble-workout-trainer-exercise-ab-curls-4_full.jpg Lower back down smoothly with an exhale. 62233 https://s3.amazonaws.com/prod.skimble/assets/62233/skimble-workout-trainer-exercise-ab-curls-5_full.jpg Your feet should stay put on the floor and your gaze forward at thigh height. Repeat. 350 74786dbd9f9f68aca3742a29b7a10a95b1ee425d 1840

Lie down on your back. Clasp your hands behind your head and stack your knees over your hips. Inhale and curl your head and shoulders up. Exhale and twist to your right. Extend your left leg out. Inhale and come back to the center. Exhale and twist to your left. Extend your right leg out. Inhale and come back to your center. Repeat.

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Sit upright with bent knees and palms around your shins. Curl your pelvis inward. Roll down and up on your back in a fluid motion. Repeat, trying to return to the upright position before tucking down again.

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Start on your back, with your hands clasped behind your head. Bend your knees and stack them over your hips. Lift your torso up and turn it to your right. Extend your left leg out. Come back. Turn your torso to your left. Extend your right leg out. Come back. Keep alternating sides.

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Start in Downward Facing Dog. Lift your right leg up and back. Step forward and ground your left foot. Rise up and open your arms out to Warrior 2. Reach your right arm up, bend your elbow and grab it with your left hand. Move your elbow closer to the center line behind you.

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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.

Use your hands to help you to your lowest reasonable stretch point. 60 39073 https://s3.amazonaws.com/prod.skimble/assets/39073/skimble-workout-trainer-exercise-yoga-right-half-split-1_full.jpg 39074 https://s3.amazonaws.com/prod.skimble/assets/39074/skimble-workout-trainer-exercise-yoga-right-half-split-2_full.jpg 39079 https://s3.amazonaws.com/prod.skimble/assets/39079/skimble-workout-trainer-exercise-yoga-right-half-split-3_full.jpg 39086 https://s3.amazonaws.com/prod.skimble/assets/39086/skimble-workout-trainer-exercise-yoga-right-half-split-4_full.jpg 39092 https://s3.amazonaws.com/prod.skimble/assets/39092/skimble-workout-trainer-exercise-yoga-right-half-split-5_full.jpg 39099 https://s3.amazonaws.com/prod.skimble/assets/39099/skimble-workout-trainer-exercise-yoga-right-half-split-6_full.jpg 39109 https://s3.amazonaws.com/prod.skimble/assets/39109/skimble-workout-trainer-exercise-yoga-right-half-split-7_full.jpg 39115 https://s3.amazonaws.com/prod.skimble/assets/39115/skimble-workout-trainer-exercise-yoga-right-half-split-8_full.jpg 39118 https://s3.amazonaws.com/prod.skimble/assets/39118/skimble-workout-trainer-exercise-yoga-right-half-split-9_full.jpg 39122 https://s3.amazonaws.com/prod.skimble/assets/39122/skimble-workout-trainer-exercise-yoga-right-half-split-10_full.jpg 286 http://www.youtube.com/watch?v=whcCiP_-Otg 1146 dd19fa01f884e6af53783d383d995b89ee2558cd 1915

Starting in a downward facing dog, step your right leg forward and begin to straighten your legs. Let your hands support you. Flex your front foot and keep your back leg straight behind you.

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Start in Downward Facing Dog. Lift your left leg up and back. Step forward and ground your right foot. Rise up and open your arms out to Warrior 2. Reach your left arm up, bend your elbow and grab it with your right hand. Move your elbow closer to the center line behind you.

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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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Starting in a downward facing dog, step your left leg forward and begin to straighten your legs. Let your hands support you. Flex your front foot and keep your back leg straight behind you.

Use your hands to help you to your lowest reasonable stretch point. 60 1708709 https://s3.amazonaws.com/prod.skimble/assets/1708709/skimble-workout-trainer-exercise-yoga-left-split-1_full.jpg 1708714 https://s3.amazonaws.com/prod.skimble/assets/1708714/skimble-workout-trainer-exercise-yoga-left-split-2_full.jpg 1708718 https://s3.amazonaws.com/prod.skimble/assets/1708718/skimble-workout-trainer-exercise-yoga-left-split-3_full.jpg 1708728 https://s3.amazonaws.com/prod.skimble/assets/1708728/skimble-workout-trainer-exercise-yoga-left-split-4_full.jpg 1708736 https://s3.amazonaws.com/prod.skimble/assets/1708736/skimble-workout-trainer-exercise-yoga-left-split-5_full.jpg 1708744 https://s3.amazonaws.com/prod.skimble/assets/1708744/skimble-workout-trainer-exercise-yoga-left-split-6_full.jpg 1708753 https://s3.amazonaws.com/prod.skimble/assets/1708753/skimble-workout-trainer-exercise-yoga-left-split-7_full.jpg 1708760 https://s3.amazonaws.com/prod.skimble/assets/1708760/skimble-workout-trainer-exercise-yoga-left-split-8_full.jpg 1708770 https://s3.amazonaws.com/prod.skimble/assets/1708770/skimble-workout-trainer-exercise-yoga-left-split-9_full.jpg 1281 5780d6d6ecb3379a06bdfd0eee3bbff58a8baad4 1 1986

Stand at the top of your mat. Reach your arms up. Fold forward. Arch your chest forward. Step back. Drop your knees down. Lower your chest down. Arch your chest forward. Draw your hips back to your heels. Lift your hips up and back. Step back up.

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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.

60 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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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Stand at the top of your mat. Reach your arms up. Fold forward. Arch your chest forward. Step back. Drop your knees down. Lower your chest down. Arch your chest forward. Draw your hips back to your heels. Lift your hips up and back. Step back up.

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Begin in a Downward Facing Dog. Inhale and lift your right leg up and back. Exhale and step forward. Inhale and reach your arms up overhead.

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Begin in a Downward Facing Dog. Inhale and lift your left leg up and back. Exhale and step forward. Inhale and reach your arms up overhead.

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Stand at the top of your mat. Reach your arms up. Fold forward. Arch your chest forward. Step back. Drop your knees down. Lower your chest down. Arch your chest forward. Draw your hips back to your heels. Lift your hips up and back. Step back up.

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Begin in a Right Lunge. Turn your left heel down to the right. Inhale, rise up, and reach your arms up. Steady your breath.

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Being in a Left Lunge. Turn your right heel down to the left. Inhale, rise up, and reach your arms up. Steady your breath.

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Stand at the top of your mat. Reach your arms up. Fold forward. Arch your chest forward. Step back. Drop your knees down. Lower your chest down. Arch your chest forward. Draw your hips back to your heels. Lift your hips up and back. Step back up.

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Begin in right lunge. Ground your back heel. Inhale and reach your arms out. Exhale your left arm under your right arm. Cross your wrists if you can. Gaze upward in your bind. Uncross your arms and return to a right lunge.

30 41697 https://s3.amazonaws.com/prod.skimble/assets/41697/skimble-workout-trainer-exercise-yoga-right-warrior-1-with-eagle-arms-1_full.jpg 41698 https://s3.amazonaws.com/prod.skimble/assets/41698/skimble-workout-trainer-exercise-yoga-right-warrior-1-with-eagle-arms-2_full.jpg 41700 https://s3.amazonaws.com/prod.skimble/assets/41700/skimble-workout-trainer-exercise-yoga-right-warrior-1-with-eagle-arms-3_full.jpg 41702 https://s3.amazonaws.com/prod.skimble/assets/41702/skimble-workout-trainer-exercise-yoga-right-warrior-1-with-eagle-arms-4_full.jpg 41707 https://s3.amazonaws.com/prod.skimble/assets/41707/skimble-workout-trainer-exercise-yoga-right-warrior-1-with-eagle-arms-5_full.jpg 41716 https://s3.amazonaws.com/prod.skimble/assets/41716/skimble-workout-trainer-exercise-yoga-right-warrior-1-with-eagle-arms-6_full.jpg 681 6fcfb2a3675db883370bd972e341f80f63c5ebdc 1932

Start in left lunge. Ground your back heel. Inhale and reach your arms out. Exhale your right arm under your left arm. Cross your wrists if you can. Gaze upward in your bing. Uncross your arms and return to a left lunge.

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Stand at the top of your mat. Reach your arms up. Fold forward. Arch your chest forward. Step back. Drop your knees down. Lower your chest down. Arch your chest forward. Draw your hips back to your heels. Lift your hips up and back. Step back up.

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Inhale and lift your right leg up. Exhale and step forward. Ground your left heelInhale, lift your chest and clasp your hands behind your back. Exhale and dive in to the inner side of your right leg. If needed, rest your shoulder on your leg. Perform a right lunge.

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Inhale and lift your left leg up. Exhale and step forward. Ground your right heel.Inhale, lift your chest and clasp your hands behind your back. Exhale and dive in to the inner side of your left leg. If needed, rest your shoulder on your leg.Perform a left lunge.

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Stand at the top of your mat. Reach your arms up. Fold forward. Arch your chest forward. Step back. Drop your knees down. Lower your chest down. Arch your chest forward. Draw your hips back to your heels. Lift your hips up and back. Step back up.

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From standing, step your left foot backward and lower into Right Low Lunge. Drop your left knee to the floor. Inhale and reach your left arm up. Exhale and bring your palms together at your heart. Twist to the right by placing your left elbow on your right knee.

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From standing, step your right foot backward and lower into Left Low Lunge. Drop your right knee to the floor. Inhale and reach your right arm up. Exhale and bring your palms together at your heart. Twist to the left by placing your right elbow on your left knee.

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Lie down on your belly. Place your hands on the floor by the outer edges of your mat. Line up your palms with your chest. Inhale and lengthen your chest forward and lift it up.

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Lie down on your belly. Place your hands on the floor on either side of your chest. Press the tops of your feet and your pubic bone down. Inhale and lift your chest off the floor. Keep your elbows bent.

30 41367 https://s3.amazonaws.com/prod.skimble/assets/41367/skimble-workout-trainer-exercise-yoga-cobra-1_full.jpg Lie down on your belly. Place your hands on the floor on either side of your chest. 41366 https://s3.amazonaws.com/prod.skimble/assets/41366/skimble-workout-trainer-exercise-yoga-cobra-2_full.jpg Press the tops of your feet and your pubic bone down. Inhale and lift your chest off the floor. 41365 https://s3.amazonaws.com/prod.skimble/assets/41365/skimble-workout-trainer-exercise-yoga-cobra-3_full.jpg Keep your elbows bent as you raise your chest. 41364 https://s3.amazonaws.com/prod.skimble/assets/41364/skimble-workout-trainer-exercise-yoga-cobra-4_full.jpg Firm your shoulder blades against your back for maximum effect. 41363 https://s3.amazonaws.com/prod.skimble/assets/41363/skimble-workout-trainer-exercise-yoga-cobra-5_full.jpg Reach back through your feet as you hold for a few counts. 41362 https://s3.amazonaws.com/prod.skimble/assets/41362/skimble-workout-trainer-exercise-yoga-cobra-6_full.jpg Relax your chin down. 41361 https://s3.amazonaws.com/prod.skimble/assets/41361/skimble-workout-trainer-exercise-yoga-cobra-7_full.jpg Exhale and release your chest down to the floor. 402 https://www.youtube.com/watch?v=18dW57GX79w 653 507b5d5b7c059fe6a4ef85213109ac9a6ae0651b 1594

Lie down on your belly with your arms along the sides of your body. Inhale and lift your head, chest, arms, and legs. Clasp your hands behind you. Let go of the clasp and turn your palms facing up. Exhale and release down. Rest on your belly, then repeat if time allows.

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Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look forward with arms extended behind you. Rock back and forth.

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Lie down on your back. Bend your knees and place your feet flat on the floor. Touch your heels with your fingertips. Have your feet parallel to each other. Inhale and lift your hips, lower and upper back up.

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Start on your back with bent knees and weight on your shoulders. Place palms beside your head with fingers pointing toward your shoulders. Exhale and lift your pelvis up, pressing through your heels while squeezing your glutes.

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Start lying on your back with your hands behind your head and the soles of your feet flat together. Perform crunches by lifting your shoulders off the floor while also bringing your knees up towards your midline.

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On your back, bring bent knees wide apart with soles of feet together. Roll arms away from the body. Relax all your muscles and breathe deeply.

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Lie down on your back. Clasp your hands behind your head and stack your knees over your hips. Inhale and curl your head and shoulders up. Exhale and twist to your right. Extend your left leg out. Inhale and come back to the center. Exhale and twist to your left. Extend your right leg out. Inhale and come back to your center. Repeat.

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On your back, bring bent knees wide apart with soles of feet together. Roll arms away from the body. Relax all your muscles and breathe deeply.

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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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Sit down on your shins. Move your hips to the right so that you feel lopsided. Turn your torso to the right. Stay for 3 breaths and switch sides. Return to sitting down on your shins.

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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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Lie down on your back. Lift your legs, hips and lower back up and over your head. Grab your lower back with your hands. Bend your knees. Scoot your elbows in. Extend your legs up. Make sure your neck is still and comfortable.

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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.

120 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 354 ed038af6b3e742bffc472b22eee365088e1a3505 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.caftruefalsetruefemalefalse2026-05-24T01:00:14Z 2023-07-10T05:20:48Z Exercise MatBack, Glutes12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1184943 17294 2 This is the perfect combo of light cardio and gentle stretches to start the day. The cardio movements will warm up your body and get your lean muscles ready for gentle and effective stretching. Get your energy pumping in the most nourishing way. https://s3.amazonaws.com/prod.skimble/assets/2759370/skimble-workout-trainer-app-wow-workout-of-the-week_30_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2759370/skimble-workout-trainer-app-wow-workout-of-the-week_30_full.jpg true 459286ae-4556-11ec-b4b8-42010a800016 35 10 false true 1342 1184943-warm-up-stretch-out false 925 1 786

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

60 true 2.5 true 1 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. 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 1249

Start on your left side with your head propped up with your bent left arm. Elevate your right leg and kick it out in front of you. Repeat the movement.

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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your leg forward, holding a moment at the extension of your kick or pulsing a few moments before returning.

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Begin by lying on your stomach with head turned to one side. Bring hands behind back and interlace fingers then place them as high up back as possible. Your legs should be extended on the mat. On 3 rhythmic inhales, kick both heels toward your hips. After the 3rd, extend your legs back down toward the mat, look straight ahead and lift the chest off the mat, extending the arms behind you. Come back to the setup position turning your head in the opposite direction.

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Start in Downward Facing Dog. Inhale and lift your right leg up and back. Exhale, shift your shoulders forward over the wrists, and bring your knee to your chest. Return your right leg up and back. Repeat.

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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 the left leg up and back. Exhale, shift your shoulders forward over your wrists, and bring your knee to your chest. Return your left leg up and back. Repeat.

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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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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.

10 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1 1383

Begin in a Downward Facing Dog. Inhale and lift your right leg up and back. Exhale and step forward. Inhale and reach your arms up overhead.

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Begin in a Right Lunge. Turn your left heel down to the right. Inhale, rise up, and open your arms out to the sides. Brethe deeply.

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Perform a Right Warrior 2. Inhale. Exhale and bring your right hand down to the floor right next to your right foot. Reach your left arm up and over by your ear.

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Begin in a Downward Facing Dog. Inhale and lift your left leg up and back. Exhale and step forward. Inhale and reach your arms up overhead.

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Begin in a Left Lunge. Turn your right heel down to the left. Inhale, rise up, and open your arms out. Deepen your breath.

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Perform a Left Warrior 2. Inhale. Exhale and bring your left hand down to the floor right next to your left foot. Reach your right arm up and over by your ear.

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Stand with your legs wide. Turn your toes out and bend your knees. Bring your palms together at your heart. Lift and lower your left heel. Repeat 3x. Lift and lower your right heel. Repeat 3x. Straighten your legs.

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Stand with your legs 3 feet apart facing the long side of your mat. Grab your hips with your hands. Inhale and arch your chest up. Exhale and fold forward. Release your hands to the floor and grab your big toes with your index and middle fingers.

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Begin in a Right Lunge. Turn your left heel down to the right. Inhale, rise up, and reach your arms up. Steady your breath.

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Stand at the top of your mat with your hands on your hips. Inhale, reach up, and lift your left knee to your chest. Exhale, hinge from your hips, and shoot your left leg back.

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Being in a Left Lunge. Turn your right heel down to the left. Inhale, rise up, and reach your arms up. Steady your breath.

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Stand at the top of your mat with your hands on your hips. Inhale, reach up, and lift your right knee to your chest. Exhale, hinge from your hips, and shoot your right leg back.

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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.

10 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1 2203

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

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Start on your back with your upper body curled up and arms hugging your ankles. Point your toes out. Inhale and simultaneously extend your arms and legs out. Bring your arms parallel to the ground and legs up to a 45 degree angle. Exhale and hug them back in.

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Lie down on your back. Bend your knees and place your feet flat on the floor. Touch your heels with your fingertips. Have your feet parallel to each other. Inhale and lift your hips, lower and upper back up.

30 36249 https://s3.amazonaws.com/prod.skimble/assets/36249/skimble-workout-trainer-yoga-exercise-bridge-1_full.jpg 36250 https://s3.amazonaws.com/prod.skimble/assets/36250/skimble-workout-trainer-yoga-exercise-bridge-2_full.jpg 36251 https://s3.amazonaws.com/prod.skimble/assets/36251/skimble-workout-trainer-yoga-exercise-bridge-3_full.jpg 978 e1abe252ca9e567787551824e2e6c041ca0161d2 1149

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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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.

30 587681 https://s3.amazonaws.com/prod.skimble/assets/587681/skimble-workout-trainer-exercise-right-reclined-hand-to-big-toe-variation_279a0226-1_full.jpg 587682 https://s3.amazonaws.com/prod.skimble/assets/587682/skimble-workout-trainer-exercise-right-reclined-hand-to-big-toe-variation_279a0227-2_full.jpg 587686 https://s3.amazonaws.com/prod.skimble/assets/587686/skimble-workout-trainer-exercise-right-reclined-hand-to-big-toe-variation_279a0228-3_full.jpg 587682 https://s3.amazonaws.com/prod.skimble/assets/587682/skimble-workout-trainer-exercise-right-reclined-hand-to-big-toe-variation_279a0227-2_full.jpg 1234 bf1c01ab4a9f6c1b650c3e51f77bc1997ef3cc30 3293

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.

30 587672 https://s3.amazonaws.com/prod.skimble/assets/587672/skimble-workout-trainer-exercise-left-reclined-hand-to-big-toe-variation_279a0230-1_full.jpg 587673 https://s3.amazonaws.com/prod.skimble/assets/587673/skimble-workout-trainer-exercise-left-reclined-hand-to-big-toe-variation_279a0231-2_full.jpg 587677 https://s3.amazonaws.com/prod.skimble/assets/587677/skimble-workout-trainer-exercise-left-reclined-hand-to-big-toe-variation_279a0232-3_full.jpg 587673 https://s3.amazonaws.com/prod.skimble/assets/587673/skimble-workout-trainer-exercise-left-reclined-hand-to-big-toe-variation_279a0231-2_full.jpg 1235 84a9c180af89ff0462e3598626e284e85683f24e 3288

Lie down on your back. Bend your knees 90 degrees. Plant your feet on the floor as wide as the mat. Bring your knees together to touch.

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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.

90 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 354 ed038af6b3e742bffc472b22eee365088e1a3505 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 2023-07-24T00:34:48Z Exercise MatWarmup, Stretching12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1207382 17294 1 This workout is designed to help you learn how to tune into your belly to build a sensitivity to the intelligence in your core first, and then work the muscles themselves. Start moving slowly and focus on breathing gently into your core area. When you progress to the more intense exercises in this workout, remember to keep your face and jaw relaxed. https://s3.amazonaws.com/prod.skimble/assets/2726732/skimble-workout-trainer-app-wow-workout-of-the-week_23_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2726732/skimble-workout-trainer-app-wow-workout-of-the-week_23_full.jpg true 6c09d1de-7430-11ed-a969-42010a800015 28 6 false true 681 1207382-reduce-belly-fat false 600 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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Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.

30 true 2.5 2152737 https://s3.amazonaws.com/prod.skimble/assets/2152737/skimble-workout-trainer-exercise-bird-dog-1_full.jpg Start on your hands and knees with a neutral spine and your abs pulled in. 2152739 https://s3.amazonaws.com/prod.skimble/assets/2152739/skimble-workout-trainer-exercise-bird-dog-2_full.jpg Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. 2152745 https://s3.amazonaws.com/prod.skimble/assets/2152745/skimble-workout-trainer-exercise-bird-dog-3_full.jpg Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees. 2152753 https://s3.amazonaws.com/prod.skimble/assets/2152753/skimble-workout-trainer-exercise-bird-dog-4_full.jpg Then, continue alternating sides. Feeling flexible? Try to extend your raised leg a little higher each time. 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 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.

60 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1 1840

Lie down on your back. Clasp your hands behind your head and stack your knees over your hips. Inhale and curl your head and shoulders up. Exhale and twist to your right. Extend your left leg out. Inhale and come back to the center. Exhale and twist to your left. Extend your right leg out. Inhale and come back to your center. Repeat.

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Start lying on your back with your hands behind your head and the soles of your feet flat together. Perform crunches by lifting your shoulders off the floor while also bringing your knees up towards your midline.

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Lie down on your back. Extend your legs up, straddle your legs, and bend your knees ninety degrees. Clasp your hands behind your head. Inhale and lift your chest up. Exhale and twist to your right. Inhale and return. Exhale and twist to your left. Inhale and return. Repeat 4x. Hug your legs into your chest.

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On your back, bring bent knees wide apart with soles of feet together. Roll arms away from the body. Relax all your muscles and breathe deeply.

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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.

60 true 2.5 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 404 https://www.youtube.com/watch?v=Uh_JljkYBMw 166 e3189ecbf87bc05238398ab3771436da248bff1f 1 1846

Begin in a Downward Facing Dog. Inhale and lift your right leg up and back. Exhale and step forward. Come onto your fingertips. Inhale and reach your right arm up to twist.

30 38489 https://s3.amazonaws.com/prod.skimble/assets/38489/skimble-workout-trainer-exercise-yoga-right-lunge-easy-twist-1_full.jpg 38490 https://s3.amazonaws.com/prod.skimble/assets/38490/skimble-workout-trainer-exercise-yoga-right-lunge-easy-twist-2_full.jpg 38492 https://s3.amazonaws.com/prod.skimble/assets/38492/skimble-workout-trainer-exercise-yoga-right-lunge-easy-twist-3_full.jpg 647 fe3af4ed5c16ca426538796efa594e56efa0d618 1847

Begin a Downward Facing Dog. Inhale and lift your left leg up and back. Exhale and step forward. Come onto your fingertips. Inhale and reach your left arm up to twist.

30 38513 https://s3.amazonaws.com/prod.skimble/assets/38513/skimble-workout-trainer-exercise-yoga-left-lunge-easy-twist-1_full.jpg 38514 https://s3.amazonaws.com/prod.skimble/assets/38514/skimble-workout-trainer-exercise-yoga-left-lunge-easy-twist-2_full.jpg 38520 https://s3.amazonaws.com/prod.skimble/assets/38520/skimble-workout-trainer-exercise-yoga-left-lunge-easy-twist-3_full.jpg 560 5fdeb0f40803acc51f05bda336edf392ae52ef36 1 1129

Begin in a high plank position. Bend at your elbows and lower onto your forearms while simultaneously pushing your butt back and up like a traditional dolphin push-up. Return to high plank and repeat.

30 true 4.0 18686 https://s3.amazonaws.com/prod.skimble/assets/18686/skimble-workout-trainer-exercise-forearm-dolphin-push-ups-5_full.jpg 18691 https://s3.amazonaws.com/prod.skimble/assets/18691/skimble-workout-trainer-exercise-forearm-dolphin-push-ups-4_full.jpg 18695 https://s3.amazonaws.com/prod.skimble/assets/18695/skimble-workout-trainer-exercise-forearm-dolphin-push-ups-3_full.jpg 18701 https://s3.amazonaws.com/prod.skimble/assets/18701/skimble-workout-trainer-exercise-forearm-dolphin-push-ups-2_full.jpg 129 5489054d148185775c16100cdcc2128a795e5500 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.

30 44193 https://s3.amazonaws.com/prod.skimble/assets/44193/skimble-workout-trainer-pregnancy-exercise-arch-stretches-2_full.jpg Kneel on the floor and sit on your heels. Separate your knees to hip-width and touch your big toes together. 59837 https://s3.amazonaws.com/prod.skimble/assets/59837/skimble-workout-trainer-exercise-yoga-childs-pose-1_full.jpg Fold over. 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. 588398 https://s3.amazonaws.com/prod.skimble/assets/588398/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0082-4_full.jpg Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine. 19295 https://s3.amazonaws.com/prod.skimble/assets/19295/skimble-workout-trainer-exercise-childs-pose_full.jpg Inhale by "doming" your back up towards the ceiling. Enjoy this moment and release all your built-up tension. 335 1b170177d9db4dfc296780db94673ae7a99e2391 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-05-17T01:00:12Z 2023-06-05T02:47:53Z Exercise MatYoga, 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 1207440 17294 2 This moderate intensity session will give you a great upper body workout in just 20 minutes. You will need at least a couple of pairs of light and medium dumbbells. Log your reps to track your progress over time as you complete this workout regularly. https://s3.amazonaws.com/prod.skimble/assets/2712066/skimble-workout-trainer-app-wow-workout-of-the-week_16_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2712066/skimble-workout-trainer-app-wow-workout-of-the-week_16_1_full.jpg true 0d986abc-75dd-11ed-9cca-42010a800015 23 6 false true 1582 1207440-lean-toned-torso false 1200 1 1155

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

30 true 2.5 true 1 12 1 5963 https://s3.amazonaws.com/prod.skimble/assets/5963/skimble-workout-trainer-exercise-dumbbell-reverse-fly-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. 5962 https://s3.amazonaws.com/prod.skimble/assets/5962/skimble-workout-trainer-exercise-dumbbell-reverse-fly-2_full.jpg Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow. 5959 https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg Raise your arms laterally to your sides until your elbows are at shoulder height. Flex a moment at the top before slowly returning the dumbbells to the starting position. Repeat. 709 1431d7abde3fd68e9dfc593b7fb066b9e0124c15 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 2049

Stand with your feet hip width apart. Arms are down at your sides, gripping dumbbells with palms facing your sides. Reverse curl the barbell up just under the chin, then press it up overhead. Lower the weight back to the starting position. Repeat.

30 true 2.5 true 1 12 1 1588873 https://s3.amazonaws.com/prod.skimble/assets/1588873/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-13_full.jpg 1588865 https://s3.amazonaws.com/prod.skimble/assets/1588865/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-12_full.jpg 1588857 https://s3.amazonaws.com/prod.skimble/assets/1588857/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-11_full.jpg 1588849 https://s3.amazonaws.com/prod.skimble/assets/1588849/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-10_full.jpg 1588841 https://s3.amazonaws.com/prod.skimble/assets/1588841/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-09_full.jpg 1588833 https://s3.amazonaws.com/prod.skimble/assets/1588833/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-08_full.jpg 1588823 https://s3.amazonaws.com/prod.skimble/assets/1588823/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-07_full.jpg 1588817 https://s3.amazonaws.com/prod.skimble/assets/1588817/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-06_full.jpg 1588809 https://s3.amazonaws.com/prod.skimble/assets/1588809/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-05_full.jpg 1588801 https://s3.amazonaws.com/prod.skimble/assets/1588801/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-04_full.jpg 1588793 https://s3.amazonaws.com/prod.skimble/assets/1588793/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-03_full.jpg 1588785 https://s3.amazonaws.com/prod.skimble/assets/1588785/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-02_full.jpg 1588777 https://s3.amazonaws.com/prod.skimble/assets/1588777/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-01_full.jpg 1274 4f00cb78763cf5bb924983a00e0f8f4e046e8e89 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 694

Stand with feet hip-width apart. Keeping a slight bend in the elbows to protect the joints, lift arms out to the sides to shoulder level. Lower the dumbbells and repeat.

30 true 2.5 true 1 12 1 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 521 http://www.youtube.com/watch?v=TwlV4X-wSmo 8 ecbd5c0c517123aa3f358761186b804124dacb21 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 958

Hold onto your dumbbells in front of your upper thigh, palms facing your thighs. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.

30 true 2.5 true 1 12 1 5120 https://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 https://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 https://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 https://s3.amazonaws.com/prod.skimble/assets/5116/skimble-workout-trainer-exercise-dumbbell-upright-rows-3_full.jpg 295 http://www.youtube.com/watch?v=I7xQZPLBvdM 17 6bc99fe21a1a04244503d806e98be6dd68c04ff9 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 928

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

30 true 2.5 true 1 12 1 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 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 1155

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

25 true 2.5 true 1 10 2 5963 https://s3.amazonaws.com/prod.skimble/assets/5963/skimble-workout-trainer-exercise-dumbbell-reverse-fly-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. 5962 https://s3.amazonaws.com/prod.skimble/assets/5962/skimble-workout-trainer-exercise-dumbbell-reverse-fly-2_full.jpg Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow. 5959 https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg Raise your arms laterally to your sides until your elbows are at shoulder height. Flex a moment at the top before slowly returning the dumbbells to the starting position. Repeat. 709 1431d7abde3fd68e9dfc593b7fb066b9e0124c15 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2049

Stand with your feet hip width apart. Arms are down at your sides, gripping dumbbells with palms facing your sides. Reverse curl the barbell up just under the chin, then press it up overhead. Lower the weight back to the starting position. Repeat.

25 true 2.5 true 1 10 2 1588873 https://s3.amazonaws.com/prod.skimble/assets/1588873/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-13_full.jpg 1588865 https://s3.amazonaws.com/prod.skimble/assets/1588865/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-12_full.jpg 1588857 https://s3.amazonaws.com/prod.skimble/assets/1588857/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-11_full.jpg 1588849 https://s3.amazonaws.com/prod.skimble/assets/1588849/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-10_full.jpg 1588841 https://s3.amazonaws.com/prod.skimble/assets/1588841/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-09_full.jpg 1588833 https://s3.amazonaws.com/prod.skimble/assets/1588833/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-08_full.jpg 1588823 https://s3.amazonaws.com/prod.skimble/assets/1588823/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-07_full.jpg 1588817 https://s3.amazonaws.com/prod.skimble/assets/1588817/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-06_full.jpg 1588809 https://s3.amazonaws.com/prod.skimble/assets/1588809/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-05_full.jpg 1588801 https://s3.amazonaws.com/prod.skimble/assets/1588801/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-04_full.jpg 1588793 https://s3.amazonaws.com/prod.skimble/assets/1588793/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-03_full.jpg 1588785 https://s3.amazonaws.com/prod.skimble/assets/1588785/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-02_full.jpg 1588777 https://s3.amazonaws.com/prod.skimble/assets/1588777/skimble-workout-trainer-exercise-dumbbell-hammer-curl-to-press-01_full.jpg 1274 4f00cb78763cf5bb924983a00e0f8f4e046e8e89 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 694

Stand with feet hip-width apart. Keeping a slight bend in the elbows to protect the joints, lift arms out to the sides to shoulder level. Lower the dumbbells and repeat.

25 true 2.5 true 1 10 2 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 521 http://www.youtube.com/watch?v=TwlV4X-wSmo 8 ecbd5c0c517123aa3f358761186b804124dacb21 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 958

Hold onto your dumbbells in front of your upper thigh, palms facing your thighs. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.

25 true 2.5 true 1 10 2 5120 https://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 https://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 https://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 https://s3.amazonaws.com/prod.skimble/assets/5116/skimble-workout-trainer-exercise-dumbbell-upright-rows-3_full.jpg 295 http://www.youtube.com/watch?v=I7xQZPLBvdM 17 6bc99fe21a1a04244503d806e98be6dd68c04ff9 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 928

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

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Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 526

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

20 true 2.5 true 1 8 2 1863476 https://s3.amazonaws.com/prod.skimble/assets/1863476/skimble-workout-trainer-exercise-renegade-row-with-push-up-1_full.jpg 1863484 https://s3.amazonaws.com/prod.skimble/assets/1863484/skimble-workout-trainer-exercise-renegade-row-with-push-up-2_full.jpg 1863492 https://s3.amazonaws.com/prod.skimble/assets/1863492/skimble-workout-trainer-exercise-renegade-row-with-push-up-3_full.jpg 1863500 https://s3.amazonaws.com/prod.skimble/assets/1863500/skimble-workout-trainer-exercise-renegade-row-with-push-up-4_full.jpg 1863508 https://s3.amazonaws.com/prod.skimble/assets/1863508/skimble-workout-trainer-exercise-renegade-row-with-push-up-5_full.jpg 1863516 https://s3.amazonaws.com/prod.skimble/assets/1863516/skimble-workout-trainer-exercise-renegade-row-with-push-up-6_full.jpg 273 http://www.youtube.com/watch?v=tL4Ygzz20gk 1390 d998e9512a07d38d15e1e508086698b84dc3ecb4 1736

Take a break. Get ready for the next exercise!

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Stand holding a pair of dumbbells with your arms bent and palms facing each other. Bend at the knees and then push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.

20 true 2.5 true 1 8 2 5750 https://s3.amazonaws.com/prod.skimble/assets/5750/skimble-workout-trainer-exercise-dumbbell-push-press-1_full.jpg Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button. 5747 https://s3.amazonaws.com/prod.skimble/assets/5747/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Bend at your knees and then push up with your legs. 5744 https://s3.amazonaws.com/prod.skimble/assets/5744/skimble-workout-trainer-exercise-dumbbell-push-press-3_full.jpg As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders. 2702307 https://s3.amazonaws.com/prod.skimble/assets/2702307/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Lower the dumbbells back to the starting position, with a slight bend in your knees, and repeat the movement. 5743 https://s3.amazonaws.com/prod.skimble/assets/5743/skimble-workout-trainer-exercise-dumbbell-push-press-4_full.jpg Keep your belly button drawn in and don't lean back as you lift the dumbbells overhead. 480 http://www.youtube.com/watch?v=bqItYo-MeJ0 29 5ef436012c1f35309320b50a393ef3f2a1fcde1c 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 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.caftruetruefalsefemaletrue2026-05-31T01:00:12Z 2023-04-17T05:55:29Z DumbbellsShoulders, Arms12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1214022 17294 1 Have you been working hard lately? Are your muscles feeling tight in all the wrong place? We've got your covered with these simple, yet extremely effective stretches. All you'll need it a mat and some clear space alongside a wall. https://s3.amazonaws.com/prod.skimble/assets/2726748/skimble-workout-trainer-app-wow-workout-of-the-week_24_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2726748/skimble-workout-trainer-app-wow-workout-of-the-week_24_full.jpg true 1f4836cc-e3ef-11ed-a8f7-42010a80001e 89 8 false true 661 1214022-recovery-stretching false 495 1 866

Extend the right leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and keep your knees together as you lightly support your upper body with your arms on your upper thigh.

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Extend the left leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and keep your knees together as you lightly support your upper body with your arms on your upper thigh.

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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!

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Stand tall or sit with good posture. Extend your right arm across your chest and gently press your left hand on the right elbow.

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Stand tall or sit with good posture. Extend your left arm across your chest and gently press your right hand on the left elbow.

30 1709437 https://s3.amazonaws.com/prod.skimble/assets/1709437/skimble-workout-trainer-exercise-left-arm-cross-stretch-1_full.jpg 1709442 https://s3.amazonaws.com/prod.skimble/assets/1709442/skimble-workout-trainer-exercise-left-arm-cross-stretch-2_full.jpg 1709446 https://s3.amazonaws.com/prod.skimble/assets/1709446/skimble-workout-trainer-exercise-left-arm-cross-stretch-3_full.jpg 323 http://www.youtube.com/watch?v=lK-9AcwZk2I 1289 3be12ab47804db17a9dce87ac1771b7e221fb8e2 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.

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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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Come onto your hands and knees. Exhale and bring your right shoulder toward your right hip. Squeeze your right obliques. Inhale then bring your left shoulder toward your left hip. Squeeze your left obliques. Keep alternating sides.

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

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On your back with straight legs. Slowly roll down one vertebra at a time until you reach the floor. Slowly roll back up.

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

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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.

35 69973 https://s3.amazonaws.com/prod.skimble/assets/69973/skimble-workout-trainer-exercise-pretzel-stretch_279a0227-1_full.jpg 69980 https://s3.amazonaws.com/prod.skimble/assets/69980/skimble-workout-trainer-exercise-pretzel-stretch_279a0230-2_full.jpg 69987 https://s3.amazonaws.com/prod.skimble/assets/69987/skimble-workout-trainer-exercise-pretzel-stretch_279a0231-3_full.jpg 69973 https://s3.amazonaws.com/prod.skimble/assets/69973/skimble-workout-trainer-exercise-pretzel-stretch_279a0227-1_full.jpg 69993 https://s3.amazonaws.com/prod.skimble/assets/69993/skimble-workout-trainer-exercise-pretzel-stretch_279a0234-4_full.jpg 69998 https://s3.amazonaws.com/prod.skimble/assets/69998/skimble-workout-trainer-exercise-pretzel-stretch_279a0236-5_full.jpg 334 http://www.youtube.com/watch?v=wRBlnb6HahU 1071 4fd7ee8200ee5ecfaa5343faa8171d54ba296cb2 1686

Start lying on your back with your arms out to the sides and your knees bent in the air. Bring both knees to one side, hold a moment, return to neutral, then twist to the other side. Hold a moment, then return to neutral and repeat.

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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.

45 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 354 ed038af6b3e742bffc472b22eee365088e1a3505 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 2023-06-11T22:17:12Z Wall, Exercise MatFull Body, Stretching12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1207592 17294 2 This dynamic 50-minute moderate workout is composed primarily of cardio and core work. No equipment is needed for this sub-hour cardio session, just some space! https://s3.amazonaws.com/prod.skimble/assets/2711164/skimble-workout-trainer-app-wow-workout-of-the-week_22_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2711164/skimble-workout-trainer-app-wow-workout-of-the-week_22_full.jpg true e0bcf83a-78f9-11ed-a8b2-42010a800017 24 4 false true 1512 1207592-cardio-fit-session false 3020 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.

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Stand tall with your feet wide apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.

30 true 2.5 true 2 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 4792 https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg Rest a hand at your waist and raise the other above and across your body. Hold the stretch for a moment at the top. 2702948 https://s3.amazonaws.com/prod.skimble/assets/2702948/skimble-workout-trainer-exercse-alternating-reaches-1_copy_full.jpg Then, return to the center. 4793 https://s3.amazonaws.com/prod.skimble/assets/4793/skimble-workout-trainer-exercse-alternating-reaches-3_full.jpg Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side. 530 http://www.youtube.com/watch?v=Uinm5dvPbAg 893 eb85331c0a5157e7b614ef740aa0e338b47cad00 900

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

30 true 1.5 true 2 5650 https://s3.amazonaws.com/prod.skimble/assets/5650/skimble-workout-trainer-exercise-cross-knees-to-elbows-1_full.jpg 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 5647 https://s3.amazonaws.com/prod.skimble/assets/5647/skimble-workout-trainer-exercise-cross-knees-to-elbows-2_full.jpg 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 395 http://www.youtube.com/watch?v=ImKIFjQpU0Q 41 a394afdcbc9ce7cde1011f2fea536845368fb998 105

Stand with your arms raised at 90 degrees. Kick each leg to your opposite arm, crossing your body with the leg.

30 true 2.5 true 2 3787 https://s3.amazonaws.com/prod.skimble/assets/3787/skimble-workout-trainer-exercise-side-cross-kicks-2_full.jpg 3790 https://s3.amazonaws.com/prod.skimble/assets/3790/skimble-workout-trainer-exercise-side-cross-kicks-1_full.jpg 3782 https://s3.amazonaws.com/prod.skimble/assets/3782/skimble-workout-trainer-exercise-side-cross-kicks-3_full.jpg 3790 https://s3.amazonaws.com/prod.skimble/assets/3790/skimble-workout-trainer-exercise-side-cross-kicks-1_full.jpg 514 https://www.youtube.com/watch?v=fKg-csGRTJQ 42 0fe12de70c1e7319d4758d34bde70d33a319e412 1023

Skip in place whiling making sure legs and arms are moving in opposition. Try to start and stop in the same place without moving across the floor. Hop high!

30 true 2 2151107 https://s3.amazonaws.com/prod.skimble/assets/2151107/skimble-workout-trainer-exercise-skips-in-place-1_full.jpg 2151108 https://s3.amazonaws.com/prod.skimble/assets/2151108/skimble-workout-trainer-exercise-skips-in-place-2_full.jpg 2151117 https://s3.amazonaws.com/prod.skimble/assets/2151117/skimble-workout-trainer-exercise-skips-in-place-3_full.jpg 2151122 https://s3.amazonaws.com/prod.skimble/assets/2151122/skimble-workout-trainer-exercise-skips-in-place-4_full.jpg 2151130 https://s3.amazonaws.com/prod.skimble/assets/2151130/skimble-workout-trainer-exercise-skips-in-place-5_full.jpg 539 http://www.youtube.com/watch?v=Z-ZcNWaW2mk 1418 f56428ccd2be98100d5c1d37cea2126fe87c4505 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1746

Start standing tall with your arms at your sides. Skip your right foot forward while making a full forward circle with your left arm. Then skip forward with your left foot, circling your right arm. Repeat, alternating sides.

30 true true 2 32768 29064 https://s3.amazonaws.com/prod.skimble/assets/29064/skimble-workout-trainer-exercise-skips-with-arm-circles-1_full.jpg 29068 https://s3.amazonaws.com/prod.skimble/assets/29068/skimble-workout-trainer-exercise-skips-with-arm-circles-2_full.jpg 29070 https://s3.amazonaws.com/prod.skimble/assets/29070/skimble-workout-trainer-exercise-skips-with-arm-circles-3_full.jpg 29060 https://s3.amazonaws.com/prod.skimble/assets/29060/skimble-workout-trainer-exercise-skips-with-arm-circles-4_full.jpg 29061 https://s3.amazonaws.com/prod.skimble/assets/29061/skimble-workout-trainer-exercise-skips-with-arm-circles-5_full.jpg 29062 https://s3.amazonaws.com/prod.skimble/assets/29062/skimble-workout-trainer-exercise-skips-with-arm-circles-8_full.jpg 460 fae9cde0e45d4ffde664b2e841aa20fd104677dd 1745

Start standing tall with your arms at your sides. Shuffle to the right while lifting your arms up overhead in a jumping jack motion. Once you are out of space, shuffle back to the left, always moving your arms like you are doing jumping jacks, and repeat.

30 true true 2 32768 30839 https://s3.amazonaws.com/prod.skimble/assets/30839/skimble-workout-trainer-exercise-side-slides-1_full.png 30903 https://s3.amazonaws.com/prod.skimble/assets/30903/skimble-workout-trainer-exercise-side-slides-2_full.png 30867 https://s3.amazonaws.com/prod.skimble/assets/30867/skimble-workout-trainer-exercise-side-slides-3_full.png 30851 https://s3.amazonaws.com/prod.skimble/assets/30851/skimble-workout-trainer-exercise-side-slides-4_full.png 30881 https://s3.amazonaws.com/prod.skimble/assets/30881/skimble-workout-trainer-exercise-side-slides-5_full.png 30891 https://s3.amazonaws.com/prod.skimble/assets/30891/skimble-workout-trainer-exercise-side-slides-6_full.png 30918 https://s3.amazonaws.com/prod.skimble/assets/30918/skimble-workout-trainer-exercise-side-slides-8_full.png 446 db837826b70922a9c5f7056f953fad0608ff3e90 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1673

Start standing with both feet hip width apart. Take a small step forward landing on your heel. Bend forward with your arms held straight and sweep your arms from the floor to the sky while keeping your toes up on your front foot. Repeat the movement, alternating steps.

30 true 2 29255 https://s3.amazonaws.com/prod.skimble/assets/29255/skimble-workout-trainer-exercise-sweepers-1_full.jpg 29253 https://s3.amazonaws.com/prod.skimble/assets/29253/skimble-workout-trainer-exercise-sweepers-3_full.jpg 29251 https://s3.amazonaws.com/prod.skimble/assets/29251/skimble-workout-trainer-exercise-sweepers-2_full.jpg 29247 https://s3.amazonaws.com/prod.skimble/assets/29247/skimble-workout-trainer-exercise-sweepers-5_full.jpg 29244 https://s3.amazonaws.com/prod.skimble/assets/29244/skimble-workout-trainer-exercise-sweepers-4_full.jpg 29241 https://s3.amazonaws.com/prod.skimble/assets/29241/skimble-workout-trainer-exercise-sweepers-7_full.jpg 29239 https://s3.amazonaws.com/prod.skimble/assets/29239/skimble-workout-trainer-exercise-sweepers-6_full.jpg 420 de45aa5c576d9321ff5b186f4b74572daf73db0a 1677

Start standing with your feet hip-width apart and your game face on. Lift one knee up towards your chest. Driving off your ground foot, skip high while moving forward and alternating your lifted leg. Move your arms and legs in opposition to maintain your balance.

30 true true 2 32768 29810 https://s3.amazonaws.com/prod.skimble/assets/29810/skimble-workout-trainer-exercise-skipping-high-knees-1_full.jpg 29812 https://s3.amazonaws.com/prod.skimble/assets/29812/skimble-workout-trainer-exercise-skipping-high-knees-2_full.jpg 29813 https://s3.amazonaws.com/prod.skimble/assets/29813/skimble-workout-trainer-exercise-skipping-high-knees-3_full.jpg 29816 https://s3.amazonaws.com/prod.skimble/assets/29816/skimble-workout-trainer-exercise-skipping-high-knees-4_full.jpg 29820 https://s3.amazonaws.com/prod.skimble/assets/29820/skimble-workout-trainer-exercise-skipping-high-knees-5_full.jpg 479 b140702bba479d48f7d6805a60f03f11c9421d9d 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1414

Stand beside a marker. Get on the balls of your feet with your body low and legs bent. Bend your arms to 45 degrees and lift your chest up. Shuffle briskly in one direction until you touch the other marker. Shuffle back, touch, and repeat.

30 true true 2 32768 11647 https://s3.amazonaws.com/prod.skimble/assets/11647/skimble-workout-trainer-exercise-shuffles-to-touch_1_full.jpg 11650 https://s3.amazonaws.com/prod.skimble/assets/11650/skimble-workout-trainer-exercise-shuffles-to-touch_2_full.jpg 11654 https://s3.amazonaws.com/prod.skimble/assets/11654/skimble-workout-trainer-exercise-shuffles-to-touch_3_full.jpg 11657 https://s3.amazonaws.com/prod.skimble/assets/11657/skimble-workout-trainer-exercise-shuffles-to-touch_4_full.jpg 11663 https://s3.amazonaws.com/prod.skimble/assets/11663/skimble-workout-trainer-exercise-shuffles-to-touch_5_full.jpg 11669 https://s3.amazonaws.com/prod.skimble/assets/11669/skimble-workout-trainer-exercise-shuffles-to-touch_6_full.jpg 257 53c134d96b689bdf16967be877cd34b8765a5917 1415

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

30 true true 2 32768 11448 https://s3.amazonaws.com/prod.skimble/assets/11448/skimble-workout-trainer-exercise-carioca_4_full.jpg 11454 https://s3.amazonaws.com/prod.skimble/assets/11454/skimble-workout-trainer-exercise-carioca_3_full.jpg 11462 https://s3.amazonaws.com/prod.skimble/assets/11462/skimble-workout-trainer-exercise-carioca_2_full.jpg 11470 https://s3.amazonaws.com/prod.skimble/assets/11470/skimble-workout-trainer-exercise-carioca_1_full.jpg 11440 https://s3.amazonaws.com/prod.skimble/assets/11440/skimble-workout-trainer-exercise-carioca_7_full.jpg 11444 https://s3.amazonaws.com/prod.skimble/assets/11444/skimble-workout-trainer-exercise-carioca_6_full.jpg 11445 https://s3.amazonaws.com/prod.skimble/assets/11445/skimble-workout-trainer-exercise-carioca_5_full.jpg 294 6a4528784fe4f77b1b567f170c063a91b4731e42 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1797

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

30 true 4.0 true 2 19722 https://s3.amazonaws.com/prod.skimble/assets/19722/skimble-workout-trainer-exercise-1-2-burpee-6_full.jpg 19725 https://s3.amazonaws.com/prod.skimble/assets/19725/skimble-workout-trainer-exercise-1-2-burpee-5_full.jpg 19732 https://s3.amazonaws.com/prod.skimble/assets/19732/skimble-workout-trainer-exercise-1-2-burpee-4_full.jpg 19737 https://s3.amazonaws.com/prod.skimble/assets/19737/skimble-workout-trainer-exercise-1-2-burpee-3_full.jpg 19740 https://s3.amazonaws.com/prod.skimble/assets/19740/skimble-workout-trainer-exercise-1-2-burpee-2_full.jpg 19748 https://s3.amazonaws.com/prod.skimble/assets/19748/skimble-workout-trainer-exercise-1-2-burpee-1_full.jpg 425 2681fab7a3742fe3fa0e6a3b05c347ec57d1ee0d 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 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 5060 https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings. 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1801

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

30 true 2.5 true 2 20101 https://s3.amazonaws.com/prod.skimble/assets/20101/skimble-workout-trainer-exercise-straight-punches-4_full.jpg Stand in a staggered position with both fists guarding your face. 20085 https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_full.jpg Punch with your front fist while blocking your face with the other hand. 20084 https://s3.amazonaws.com/prod.skimble/assets/20084/skimble-workout-trainer-exercise-straight-punches-7_full.jpg Punch with your other fist while rotating your hip forward. Repeat the move. 570 http://www.youtube.com/watch?v=AfPOKv1CG30 430 cf6b1b194404f3dcec731bf75c77cd611fc75d57 1365

Start standing with your feet slightly wider than shoulder-width apart. Swing your arms, rotate your torso and pivot your feet to the right side of the room, letting your arms sway down to the outside of your right leg. Unscrew your torso, arms and legs back to neutral and let the momentum flow to repeat the stretch on the other side.

30 true 4.0 12826 https://s3.amazonaws.com/prod.skimble/assets/12826/skimble-workout-trainer-exercise-rotating-lunges-7_full.jpg 12820 https://s3.amazonaws.com/prod.skimble/assets/12820/skimble-workout-trainer-exercise-rotating-lunges-6_full.jpg 12811 https://s3.amazonaws.com/prod.skimble/assets/12811/skimble-workout-trainer-exercise-rotating-lunges-5_full.jpg 12807 https://s3.amazonaws.com/prod.skimble/assets/12807/skimble-workout-trainer-exercise-rotating-lunges-4_full.jpg 12803 https://s3.amazonaws.com/prod.skimble/assets/12803/skimble-workout-trainer-exercise-rotating-lunges-3_full.jpg 12801 https://s3.amazonaws.com/prod.skimble/assets/12801/skimble-workout-trainer-exercise-rotating-lunges-2_full.jpg 12799 https://s3.amazonaws.com/prod.skimble/assets/12799/skimble-workout-trainer-exercise-rotating-lunges-1_full.jpg 474 http://www.youtube.com/watch?v=47Zk7t4Kae0 370 09524c1d9a1d5d333ddf94123536a8f8a9359f57 68

Chill out and breathe!

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

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

30 true 2 4681 https://s3.amazonaws.com/prod.skimble/assets/4681/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 4684 https://s3.amazonaws.com/prod.skimble/assets/4684/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 4688 https://s3.amazonaws.com/prod.skimble/assets/4688/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 4694 https://s3.amazonaws.com/prod.skimble/assets/4694/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 4687 https://s3.amazonaws.com/prod.skimble/assets/4687/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 4691 https://s3.amazonaws.com/prod.skimble/assets/4691/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32433 https://s3.amazonaws.com/prod.skimble/assets/32433/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 32434 https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 32435 https://s3.amazonaws.com/prod.skimble/assets/32435/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 32437 https://s3.amazonaws.com/prod.skimble/assets/32437/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 32442 https://s3.amazonaws.com/prod.skimble/assets/32442/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32449 https://s3.amazonaws.com/prod.skimble/assets/32449/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 32453 https://s3.amazonaws.com/prod.skimble/assets/32453/skimble-workout-trainer-exercise-shadow-boxing-7_full.jpg 398 http://www.youtube.com/watch?v=iVCF5Oj4JhM 73 057eca20dec22c38225b4282491e2927da5ace3b 1195

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

30 true 2.5 true 2 6213 https://s3.amazonaws.com/prod.skimble/assets/6213/skimble-workout-trainer-exercise-kickboxing-squat-kicks-1_full.jpg 6206 https://s3.amazonaws.com/prod.skimble/assets/6206/skimble-workout-trainer-exercise-kickboxing-squat-kicks-3_full.jpg 6204 https://s3.amazonaws.com/prod.skimble/assets/6204/skimble-workout-trainer-exercise-kickboxing-squat-kicks-4_full.jpg 6213 https://s3.amazonaws.com/prod.skimble/assets/6213/skimble-workout-trainer-exercise-kickboxing-squat-kicks-1_full.jpg 6200 https://s3.amazonaws.com/prod.skimble/assets/6200/skimble-workout-trainer-exercise-kickboxing-squat-kicks-6_full.jpg 6199 https://s3.amazonaws.com/prod.skimble/assets/6199/skimble-workout-trainer-exercise-kickboxing-squat-kicks-7_full.jpg 497 http://www.youtube.com/watch?v=MLSngietq48 177 9409e6b208ef20b120b56bdb19a206cd8b50d560 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 786

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

30 true 2.5 true 2 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. 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 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.

30 true 2.5 true 2 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!

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

30 true 1.5 true 2 2957 https://s3.amazonaws.com/prod.skimble/assets/2957/skimble-workout-trainer-exercise-seal-jacks-4_full.jpg Stand tall with your feet together. Extend your hands in front of your chest, palm to palm. 2968 https://s3.amazonaws.com/prod.skimble/assets/2968/skimble-workout-trainer-exercise-seal-jacks-1_full.jpg Jump out, spreading your legs and snapping your arms to the sides. 2962 https://s3.amazonaws.com/prod.skimble/assets/2962/skimble-workout-trainer-exercise-seal-jacks-2_full.jpg Jump back to the start, clapping your hands together, and repeat. 351 http://www.youtube.com/watch?v=nN9tND04m6Q 707 0b5a81ad8c2593c2cd982c3f70c06aa520d03a12 1008

Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.

30 true 2.0 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2007

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

30 true 2.5 true 2 50337 https://s3.amazonaws.com/prod.skimble/assets/50337/skimble-workout-trainer-exercise-front-back-jacks-1_full.jpg 50326 https://s3.amazonaws.com/prod.skimble/assets/50326/skimble-workout-trainer-exercise-front-back-jacks-2_full.jpg 50316 https://s3.amazonaws.com/prod.skimble/assets/50316/skimble-workout-trainer-exercise-front-back-jacks-3_full.jpg 50311 https://s3.amazonaws.com/prod.skimble/assets/50311/skimble-workout-trainer-exercise-front-back-jacks-4_full.jpg 50308 https://s3.amazonaws.com/prod.skimble/assets/50308/skimble-workout-trainer-exercise-front-back-jacks-5_full.jpg 585 4d7550c45a3d09b9c5b20df212cbc61249299c69 1017

Stand tall with your feet together. Quickly drop down into the bottom position of a squat and pop right back up to the start position. Repeat.

30 true 2.5 3910 https://s3.amazonaws.com/prod.skimble/assets/3910/skimble-workout-trainer-exercise-drop-squat-1_full.jpg Stand tall with your feet together. 2845 https://s3.amazonaws.com/prod.skimble/assets/2845/skimble-workout-trainer-exercise-squat-2_full.jpg Quickly drop down into the bottom position of a squat. 2697205 https://s3.amazonaws.com/prod.skimble/assets/2697205/skimble-workout-trainer-exercise-drop-squat-4_full.jpg Pop right back up to the start position and repeat. 2842 https://s3.amazonaws.com/prod.skimble/assets/2842/skimble-workout-trainer-exercise-squat-arms-out-3_full.jpg Remember, don't let your feet go much wider than shoulder-width when dropping into the bottom squat position. Look ahead with your chest lifted throughout the exercise. 288 eda57221d4faa5f51f9a4209304f5d114f64c067 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1019

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

30 true 2.5 true 2 3931 https://s3.amazonaws.com/prod.skimble/assets/3931/skimble-workout-trainer-exercise-cross-jacks-3_full.jpg 3934 https://s3.amazonaws.com/prod.skimble/assets/3934/skimble-workout-trainer-exercise-cross-jacks-2_full.jpg 3928 https://s3.amazonaws.com/prod.skimble/assets/3928/skimble-workout-trainer-exercise-cross-jacks-1_full.jpg 3934 https://s3.amazonaws.com/prod.skimble/assets/3934/skimble-workout-trainer-exercise-cross-jacks-2_full.jpg 4 1d4ea63a24d132ae4010b41b66b52d8653bde7ab 1018

Standing tall with feet together, quickly drop down into a wide plie squat position with your hands on your knees. Push off your knees with your hands and pop right back up to the start position. Repeat.

30 true 2.5 3922 https://s3.amazonaws.com/prod.skimble/assets/3922/skimble-workout-trainer-exercise-gate-swings-1_full.jpg 3919 https://s3.amazonaws.com/prod.skimble/assets/3919/skimble-workout-trainer-exercise-gate-swings-2_full.jpg 3914 https://s3.amazonaws.com/prod.skimble/assets/3914/skimble-workout-trainer-exercise-gate-swings-3_full.jpg 3913 https://s3.amazonaws.com/prod.skimble/assets/3913/skimble-workout-trainer-exercise-gate-swings-4_full.jpg 112 1cb23132199f038f23c91e7fb1f568b6ecc4daee 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 626

Squat down with your hands on the ground. Jump back into a plank position. Stay on your toes or lower knees to floor. If you'd like, do a push-up. Jump your feet back to start and repeat.

30 true 2.5 3163 https://s3.amazonaws.com/prod.skimble/assets/3163/skimble-workout-trainer-exercise-squat-thrusts-1_full.jpg 3158 https://s3.amazonaws.com/prod.skimble/assets/3158/skimble-workout-trainer-exercise-squat-thrusts-2_full.jpg 3153 https://s3.amazonaws.com/prod.skimble/assets/3153/skimble-workout-trainer-exercise-squat-thrusts-3_full.jpg 3152 https://s3.amazonaws.com/prod.skimble/assets/3152/skimble-workout-trainer-exercise-push-up-knee-tuck-1_full.jpg 3151 https://s3.amazonaws.com/prod.skimble/assets/3151/skimble-workout-trainer-exercise-push-up-knee-tuck-2_full.jpg 3153 https://s3.amazonaws.com/prod.skimble/assets/3153/skimble-workout-trainer-exercise-squat-thrusts-3_full.jpg 140 21495dcb0a8941b7c2925bcd6c03582d16172ce5 1356

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

30 true 1.0 true 2 1590295 https://s3.amazonaws.com/prod.skimble/assets/1590295/skimble-workout-trainer-exercise-swimming-06_full.jpg 1590287 https://s3.amazonaws.com/prod.skimble/assets/1590287/skimble-workout-trainer-exercise-swimming-05_full.jpg 1590279 https://s3.amazonaws.com/prod.skimble/assets/1590279/skimble-workout-trainer-exercise-swimming-04_full.jpg 1590263 https://s3.amazonaws.com/prod.skimble/assets/1590263/skimble-workout-trainer-exercise-swimming-02_full.jpg 1590256 https://s3.amazonaws.com/prod.skimble/assets/1590256/skimble-workout-trainer-exercise-swimming-01_full.jpg 1263 82ff7184149f5b45aa2775cdeecb47007f5c001f 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 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.

30 true 2.5 true 2 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive one of your knees up towards your chest or elbow while alternating between lead legs. 2696693 https://s3.amazonaws.com/prod.skimble/assets/2696693/skimble-workout-trainer-exercise-plank-knee-draw-start-position.jpeg_full.jpg Keep your navel drawn in and your shoulders away from your ears. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 462 http://www.youtube.com/watch?v=M-OCqJ25-Rg 15 32e1453e8ed18709adc2935f663ad2bf53a9a88c 917

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

30 true 2.5 6394 https://s3.amazonaws.com/prod.skimble/assets/6394/skimble-workout-trainer-exercise-yta-1_full.jpg 6395 https://s3.amazonaws.com/prod.skimble/assets/6395/skimble-workout-trainer-exercise-yta-2_full.jpg 6396 https://s3.amazonaws.com/prod.skimble/assets/6396/skimble-workout-trainer-exercise-yta-3_full.jpg 194 a0528f329cadee0c486622a355332518c5212347 68

Chill out and breathe!

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Start in a high plank position with your feet close together. Hop both feet out to shoulder width and hop back to start. Continue the movement!

30 true 2.0 true 2 6445 https://s3.amazonaws.com/prod.skimble/assets/6445/skimble-workout-trainer-exercise-plank-hopout-1_full.jpg Start in a high plank position with your feet close together. 6440 https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_full.jpg Hop both feet out to shoulder width. Distribute your weight evenly on your right and left sides. 6439 https://s3.amazonaws.com/prod.skimble/assets/6439/skimble-workout-trainer-exercise-plank-hopout-3_full.jpg Then, hop back to your starting position. 2702939 https://s3.amazonaws.com/prod.skimble/assets/2702939/skimble-workout-trainer-exercise-plank-hopout-2_copy_full.jpg Continue the movement and focus on maintaining a strong core throughout. 420 https://www.youtube.com/watch?v=amaHb_nGzo4 106 14232a051d648d1e1e33b590dbd996ca1ea4d893 942

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

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

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 139

Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.

30 true 2.5 true 2 4906 https://s3.amazonaws.com/prod.skimble/assets/4906/skimble-workout-trainer-exercse-side-bends-2_full.jpg 4909 https://s3.amazonaws.com/prod.skimble/assets/4909/skimble-workout-trainer-exercse-side-bends-1_full.jpg 4903 https://s3.amazonaws.com/prod.skimble/assets/4903/skimble-workout-trainer-exercse-side-bends-3_full.jpg 4909 https://s3.amazonaws.com/prod.skimble/assets/4909/skimble-workout-trainer-exercse-side-bends-1_full.jpg 515 https://www.youtube.com/watch?v=Qm5NZPU32W4 82 c7846c2fbd8d848deef3162354a7e1725845bae6 900

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

30 true 1.5 true 2 5650 https://s3.amazonaws.com/prod.skimble/assets/5650/skimble-workout-trainer-exercise-cross-knees-to-elbows-1_full.jpg 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 5647 https://s3.amazonaws.com/prod.skimble/assets/5647/skimble-workout-trainer-exercise-cross-knees-to-elbows-2_full.jpg 5656 https://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 395 http://www.youtube.com/watch?v=ImKIFjQpU0Q 41 a394afdcbc9ce7cde1011f2fea536845368fb998 985

Stand tall with your feet wide apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.

30 true 2.5 true 2 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 4792 https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg Rest a hand at your waist and raise the other above and across your body. Hold the stretch for a moment at the top. 2702948 https://s3.amazonaws.com/prod.skimble/assets/2702948/skimble-workout-trainer-exercse-alternating-reaches-1_copy_full.jpg Then, return to the center. 4793 https://s3.amazonaws.com/prod.skimble/assets/4793/skimble-workout-trainer-exercse-alternating-reaches-3_full.jpg Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side. 530 http://www.youtube.com/watch?v=Uinm5dvPbAg 893 eb85331c0a5157e7b614ef740aa0e338b47cad00 1023

Skip in place whiling making sure legs and arms are moving in opposition. Try to start and stop in the same place without moving across the floor. Hop high!

30 true 2 2151107 https://s3.amazonaws.com/prod.skimble/assets/2151107/skimble-workout-trainer-exercise-skips-in-place-1_full.jpg 2151108 https://s3.amazonaws.com/prod.skimble/assets/2151108/skimble-workout-trainer-exercise-skips-in-place-2_full.jpg 2151117 https://s3.amazonaws.com/prod.skimble/assets/2151117/skimble-workout-trainer-exercise-skips-in-place-3_full.jpg 2151122 https://s3.amazonaws.com/prod.skimble/assets/2151122/skimble-workout-trainer-exercise-skips-in-place-4_full.jpg 2151130 https://s3.amazonaws.com/prod.skimble/assets/2151130/skimble-workout-trainer-exercise-skips-in-place-5_full.jpg 539 http://www.youtube.com/watch?v=Z-ZcNWaW2mk 1418 f56428ccd2be98100d5c1d37cea2126fe87c4505 105

Stand with your arms raised at 90 degrees. Kick each leg to your opposite arm, crossing your body with the leg.

30 true 2.5 true 2 3787 https://s3.amazonaws.com/prod.skimble/assets/3787/skimble-workout-trainer-exercise-side-cross-kicks-2_full.jpg 3790 https://s3.amazonaws.com/prod.skimble/assets/3790/skimble-workout-trainer-exercise-side-cross-kicks-1_full.jpg 3782 https://s3.amazonaws.com/prod.skimble/assets/3782/skimble-workout-trainer-exercise-side-cross-kicks-3_full.jpg 3790 https://s3.amazonaws.com/prod.skimble/assets/3790/skimble-workout-trainer-exercise-side-cross-kicks-1_full.jpg 514 https://www.youtube.com/watch?v=fKg-csGRTJQ 42 0fe12de70c1e7319d4758d34bde70d33a319e412 68

Chill out and breathe!

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Start standing tall with your arms at your sides. Skip your right foot forward while making a full forward circle with your left arm. Then skip forward with your left foot, circling your right arm. Repeat, alternating sides.

30 true true 2 32768 29064 https://s3.amazonaws.com/prod.skimble/assets/29064/skimble-workout-trainer-exercise-skips-with-arm-circles-1_full.jpg 29068 https://s3.amazonaws.com/prod.skimble/assets/29068/skimble-workout-trainer-exercise-skips-with-arm-circles-2_full.jpg 29070 https://s3.amazonaws.com/prod.skimble/assets/29070/skimble-workout-trainer-exercise-skips-with-arm-circles-3_full.jpg 29060 https://s3.amazonaws.com/prod.skimble/assets/29060/skimble-workout-trainer-exercise-skips-with-arm-circles-4_full.jpg 29061 https://s3.amazonaws.com/prod.skimble/assets/29061/skimble-workout-trainer-exercise-skips-with-arm-circles-5_full.jpg 29062 https://s3.amazonaws.com/prod.skimble/assets/29062/skimble-workout-trainer-exercise-skips-with-arm-circles-8_full.jpg 460 fae9cde0e45d4ffde664b2e841aa20fd104677dd 1745

Start standing tall with your arms at your sides. Shuffle to the right while lifting your arms up overhead in a jumping jack motion. Once you are out of space, shuffle back to the left, always moving your arms like you are doing jumping jacks, and repeat.

30 true true 2 32768 30839 https://s3.amazonaws.com/prod.skimble/assets/30839/skimble-workout-trainer-exercise-side-slides-1_full.png 30903 https://s3.amazonaws.com/prod.skimble/assets/30903/skimble-workout-trainer-exercise-side-slides-2_full.png 30867 https://s3.amazonaws.com/prod.skimble/assets/30867/skimble-workout-trainer-exercise-side-slides-3_full.png 30851 https://s3.amazonaws.com/prod.skimble/assets/30851/skimble-workout-trainer-exercise-side-slides-4_full.png 30881 https://s3.amazonaws.com/prod.skimble/assets/30881/skimble-workout-trainer-exercise-side-slides-5_full.png 30891 https://s3.amazonaws.com/prod.skimble/assets/30891/skimble-workout-trainer-exercise-side-slides-6_full.png 30918 https://s3.amazonaws.com/prod.skimble/assets/30918/skimble-workout-trainer-exercise-side-slides-8_full.png 446 db837826b70922a9c5f7056f953fad0608ff3e90 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1673

Start standing with both feet hip width apart. Take a small step forward landing on your heel. Bend forward with your arms held straight and sweep your arms from the floor to the sky while keeping your toes up on your front foot. Repeat the movement, alternating steps.

30 true 2 29255 https://s3.amazonaws.com/prod.skimble/assets/29255/skimble-workout-trainer-exercise-sweepers-1_full.jpg 29253 https://s3.amazonaws.com/prod.skimble/assets/29253/skimble-workout-trainer-exercise-sweepers-3_full.jpg 29251 https://s3.amazonaws.com/prod.skimble/assets/29251/skimble-workout-trainer-exercise-sweepers-2_full.jpg 29247 https://s3.amazonaws.com/prod.skimble/assets/29247/skimble-workout-trainer-exercise-sweepers-5_full.jpg 29244 https://s3.amazonaws.com/prod.skimble/assets/29244/skimble-workout-trainer-exercise-sweepers-4_full.jpg 29241 https://s3.amazonaws.com/prod.skimble/assets/29241/skimble-workout-trainer-exercise-sweepers-7_full.jpg 29239 https://s3.amazonaws.com/prod.skimble/assets/29239/skimble-workout-trainer-exercise-sweepers-6_full.jpg 420 de45aa5c576d9321ff5b186f4b74572daf73db0a 1677

Start standing with your feet hip-width apart and your game face on. Lift one knee up towards your chest. Driving off your ground foot, skip high while moving forward and alternating your lifted leg. Move your arms and legs in opposition to maintain your balance.

30 true true 2 32768 29810 https://s3.amazonaws.com/prod.skimble/assets/29810/skimble-workout-trainer-exercise-skipping-high-knees-1_full.jpg 29812 https://s3.amazonaws.com/prod.skimble/assets/29812/skimble-workout-trainer-exercise-skipping-high-knees-2_full.jpg 29813 https://s3.amazonaws.com/prod.skimble/assets/29813/skimble-workout-trainer-exercise-skipping-high-knees-3_full.jpg 29816 https://s3.amazonaws.com/prod.skimble/assets/29816/skimble-workout-trainer-exercise-skipping-high-knees-4_full.jpg 29820 https://s3.amazonaws.com/prod.skimble/assets/29820/skimble-workout-trainer-exercise-skipping-high-knees-5_full.jpg 479 b140702bba479d48f7d6805a60f03f11c9421d9d 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1414

Stand beside a marker. Get on the balls of your feet with your body low and legs bent. Bend your arms to 45 degrees and lift your chest up. Shuffle briskly in one direction until you touch the other marker. Shuffle back, touch, and repeat.

30 true true 2 32768 11647 https://s3.amazonaws.com/prod.skimble/assets/11647/skimble-workout-trainer-exercise-shuffles-to-touch_1_full.jpg 11650 https://s3.amazonaws.com/prod.skimble/assets/11650/skimble-workout-trainer-exercise-shuffles-to-touch_2_full.jpg 11654 https://s3.amazonaws.com/prod.skimble/assets/11654/skimble-workout-trainer-exercise-shuffles-to-touch_3_full.jpg 11657 https://s3.amazonaws.com/prod.skimble/assets/11657/skimble-workout-trainer-exercise-shuffles-to-touch_4_full.jpg 11663 https://s3.amazonaws.com/prod.skimble/assets/11663/skimble-workout-trainer-exercise-shuffles-to-touch_5_full.jpg 11669 https://s3.amazonaws.com/prod.skimble/assets/11669/skimble-workout-trainer-exercise-shuffles-to-touch_6_full.jpg 257 53c134d96b689bdf16967be877cd34b8765a5917 1415

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

30 true true 2 32768 11448 https://s3.amazonaws.com/prod.skimble/assets/11448/skimble-workout-trainer-exercise-carioca_4_full.jpg 11454 https://s3.amazonaws.com/prod.skimble/assets/11454/skimble-workout-trainer-exercise-carioca_3_full.jpg 11462 https://s3.amazonaws.com/prod.skimble/assets/11462/skimble-workout-trainer-exercise-carioca_2_full.jpg 11470 https://s3.amazonaws.com/prod.skimble/assets/11470/skimble-workout-trainer-exercise-carioca_1_full.jpg 11440 https://s3.amazonaws.com/prod.skimble/assets/11440/skimble-workout-trainer-exercise-carioca_7_full.jpg 11444 https://s3.amazonaws.com/prod.skimble/assets/11444/skimble-workout-trainer-exercise-carioca_6_full.jpg 11445 https://s3.amazonaws.com/prod.skimble/assets/11445/skimble-workout-trainer-exercise-carioca_5_full.jpg 294 6a4528784fe4f77b1b567f170c063a91b4731e42 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1797

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

30 true 4.0 true 2 19722 https://s3.amazonaws.com/prod.skimble/assets/19722/skimble-workout-trainer-exercise-1-2-burpee-6_full.jpg 19725 https://s3.amazonaws.com/prod.skimble/assets/19725/skimble-workout-trainer-exercise-1-2-burpee-5_full.jpg 19732 https://s3.amazonaws.com/prod.skimble/assets/19732/skimble-workout-trainer-exercise-1-2-burpee-4_full.jpg 19737 https://s3.amazonaws.com/prod.skimble/assets/19737/skimble-workout-trainer-exercise-1-2-burpee-3_full.jpg 19740 https://s3.amazonaws.com/prod.skimble/assets/19740/skimble-workout-trainer-exercise-1-2-burpee-2_full.jpg 19748 https://s3.amazonaws.com/prod.skimble/assets/19748/skimble-workout-trainer-exercise-1-2-burpee-1_full.jpg 425 2681fab7a3742fe3fa0e6a3b05c347ec57d1ee0d 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 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 5060 https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings. 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce 68

Chill out and breathe!

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

30 true 2.5 true 2 20101 https://s3.amazonaws.com/prod.skimble/assets/20101/skimble-workout-trainer-exercise-straight-punches-4_full.jpg Stand in a staggered position with both fists guarding your face. 20085 https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_full.jpg Punch with your front fist while blocking your face with the other hand. 20084 https://s3.amazonaws.com/prod.skimble/assets/20084/skimble-workout-trainer-exercise-straight-punches-7_full.jpg Punch with your other fist while rotating your hip forward. Repeat the move. 570 http://www.youtube.com/watch?v=AfPOKv1CG30 430 cf6b1b194404f3dcec731bf75c77cd611fc75d57 1365

Start standing with your feet slightly wider than shoulder-width apart. Swing your arms, rotate your torso and pivot your feet to the right side of the room, letting your arms sway down to the outside of your right leg. Unscrew your torso, arms and legs back to neutral and let the momentum flow to repeat the stretch on the other side.

30 true 4.0 12826 https://s3.amazonaws.com/prod.skimble/assets/12826/skimble-workout-trainer-exercise-rotating-lunges-7_full.jpg 12820 https://s3.amazonaws.com/prod.skimble/assets/12820/skimble-workout-trainer-exercise-rotating-lunges-6_full.jpg 12811 https://s3.amazonaws.com/prod.skimble/assets/12811/skimble-workout-trainer-exercise-rotating-lunges-5_full.jpg 12807 https://s3.amazonaws.com/prod.skimble/assets/12807/skimble-workout-trainer-exercise-rotating-lunges-4_full.jpg 12803 https://s3.amazonaws.com/prod.skimble/assets/12803/skimble-workout-trainer-exercise-rotating-lunges-3_full.jpg 12801 https://s3.amazonaws.com/prod.skimble/assets/12801/skimble-workout-trainer-exercise-rotating-lunges-2_full.jpg 12799 https://s3.amazonaws.com/prod.skimble/assets/12799/skimble-workout-trainer-exercise-rotating-lunges-1_full.jpg 474 http://www.youtube.com/watch?v=47Zk7t4Kae0 370 09524c1d9a1d5d333ddf94123536a8f8a9359f57 68

Chill out and breathe!

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

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

30 true 2 4681 https://s3.amazonaws.com/prod.skimble/assets/4681/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 4684 https://s3.amazonaws.com/prod.skimble/assets/4684/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 4688 https://s3.amazonaws.com/prod.skimble/assets/4688/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 4694 https://s3.amazonaws.com/prod.skimble/assets/4694/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 4687 https://s3.amazonaws.com/prod.skimble/assets/4687/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 4691 https://s3.amazonaws.com/prod.skimble/assets/4691/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32433 https://s3.amazonaws.com/prod.skimble/assets/32433/skimble-workout-trainer-exercise-shadow-boxing-1_full.jpg 32434 https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg 32435 https://s3.amazonaws.com/prod.skimble/assets/32435/skimble-workout-trainer-exercise-shadow-boxing-3_full.jpg 32437 https://s3.amazonaws.com/prod.skimble/assets/32437/skimble-workout-trainer-exercise-shadow-boxing-4_full.jpg 32442 https://s3.amazonaws.com/prod.skimble/assets/32442/skimble-workout-trainer-exercise-shadow-boxing-5_full.jpg 32449 https://s3.amazonaws.com/prod.skimble/assets/32449/skimble-workout-trainer-exercise-shadow-boxing-6_full.jpg 32453 https://s3.amazonaws.com/prod.skimble/assets/32453/skimble-workout-trainer-exercise-shadow-boxing-7_full.jpg 398 http://www.youtube.com/watch?v=iVCF5Oj4JhM 73 057eca20dec22c38225b4282491e2927da5ace3b 1195

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

30 true 2.5 true 2 6213 https://s3.amazonaws.com/prod.skimble/assets/6213/skimble-workout-trainer-exercise-kickboxing-squat-kicks-1_full.jpg 6206 https://s3.amazonaws.com/prod.skimble/assets/6206/skimble-workout-trainer-exercise-kickboxing-squat-kicks-3_full.jpg 6204 https://s3.amazonaws.com/prod.skimble/assets/6204/skimble-workout-trainer-exercise-kickboxing-squat-kicks-4_full.jpg 6213 https://s3.amazonaws.com/prod.skimble/assets/6213/skimble-workout-trainer-exercise-kickboxing-squat-kicks-1_full.jpg 6200 https://s3.amazonaws.com/prod.skimble/assets/6200/skimble-workout-trainer-exercise-kickboxing-squat-kicks-6_full.jpg 6199 https://s3.amazonaws.com/prod.skimble/assets/6199/skimble-workout-trainer-exercise-kickboxing-squat-kicks-7_full.jpg 497 http://www.youtube.com/watch?v=MLSngietq48 177 9409e6b208ef20b120b56bdb19a206cd8b50d560 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 786

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

30 true 2.5 true 2 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. 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 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.

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Chill out and breathe!

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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.

30 true 1.5 true 2 2957 https://s3.amazonaws.com/prod.skimble/assets/2957/skimble-workout-trainer-exercise-seal-jacks-4_full.jpg Stand tall with your feet together. Extend your hands in front of your chest, palm to palm. 2968 https://s3.amazonaws.com/prod.skimble/assets/2968/skimble-workout-trainer-exercise-seal-jacks-1_full.jpg Jump out, spreading your legs and snapping your arms to the sides. 2962 https://s3.amazonaws.com/prod.skimble/assets/2962/skimble-workout-trainer-exercise-seal-jacks-2_full.jpg Jump back to the start, clapping your hands together, and repeat. 351 http://www.youtube.com/watch?v=nN9tND04m6Q 707 0b5a81ad8c2593c2cd982c3f70c06aa520d03a12 1008

Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.

30 true 2.0 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 68

Chill out and breathe!

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

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Stand tall with your feet together. Quickly drop down into the bottom position of a squat and pop right back up to the start position. Repeat.

30 true 2.5 3910 https://s3.amazonaws.com/prod.skimble/assets/3910/skimble-workout-trainer-exercise-drop-squat-1_full.jpg Stand tall with your feet together. 2845 https://s3.amazonaws.com/prod.skimble/assets/2845/skimble-workout-trainer-exercise-squat-2_full.jpg Quickly drop down into the bottom position of a squat. 2697205 https://s3.amazonaws.com/prod.skimble/assets/2697205/skimble-workout-trainer-exercise-drop-squat-4_full.jpg Pop right back up to the start position and repeat. 2842 https://s3.amazonaws.com/prod.skimble/assets/2842/skimble-workout-trainer-exercise-squat-arms-out-3_full.jpg Remember, don't let your feet go much wider than shoulder-width when dropping into the bottom squat position. Look ahead with your chest lifted throughout the exercise. 288 eda57221d4faa5f51f9a4209304f5d114f64c067 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1019

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

30 true 2.5 true 2 3931 https://s3.amazonaws.com/prod.skimble/assets/3931/skimble-workout-trainer-exercise-cross-jacks-3_full.jpg 3934 https://s3.amazonaws.com/prod.skimble/assets/3934/skimble-workout-trainer-exercise-cross-jacks-2_full.jpg 3928 https://s3.amazonaws.com/prod.skimble/assets/3928/skimble-workout-trainer-exercise-cross-jacks-1_full.jpg 3934 https://s3.amazonaws.com/prod.skimble/assets/3934/skimble-workout-trainer-exercise-cross-jacks-2_full.jpg 4 1d4ea63a24d132ae4010b41b66b52d8653bde7ab 1018

Standing tall with feet together, quickly drop down into a wide plie squat position with your hands on your knees. Push off your knees with your hands and pop right back up to the start position. Repeat.

30 true 2.5 3922 https://s3.amazonaws.com/prod.skimble/assets/3922/skimble-workout-trainer-exercise-gate-swings-1_full.jpg 3919 https://s3.amazonaws.com/prod.skimble/assets/3919/skimble-workout-trainer-exercise-gate-swings-2_full.jpg 3914 https://s3.amazonaws.com/prod.skimble/assets/3914/skimble-workout-trainer-exercise-gate-swings-3_full.jpg 3913 https://s3.amazonaws.com/prod.skimble/assets/3913/skimble-workout-trainer-exercise-gate-swings-4_full.jpg 112 1cb23132199f038f23c91e7fb1f568b6ecc4daee 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 626

Squat down with your hands on the ground. Jump back into a plank position. Stay on your toes or lower knees to floor. If you'd like, do a push-up. Jump your feet back to start and repeat.

30 true 2.5 3163 https://s3.amazonaws.com/prod.skimble/assets/3163/skimble-workout-trainer-exercise-squat-thrusts-1_full.jpg 3158 https://s3.amazonaws.com/prod.skimble/assets/3158/skimble-workout-trainer-exercise-squat-thrusts-2_full.jpg 3153 https://s3.amazonaws.com/prod.skimble/assets/3153/skimble-workout-trainer-exercise-squat-thrusts-3_full.jpg 3152 https://s3.amazonaws.com/prod.skimble/assets/3152/skimble-workout-trainer-exercise-push-up-knee-tuck-1_full.jpg 3151 https://s3.amazonaws.com/prod.skimble/assets/3151/skimble-workout-trainer-exercise-push-up-knee-tuck-2_full.jpg 3153 https://s3.amazonaws.com/prod.skimble/assets/3153/skimble-workout-trainer-exercise-squat-thrusts-3_full.jpg 140 21495dcb0a8941b7c2925bcd6c03582d16172ce5 1356

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

30 true 1.0 true 2 1590295 https://s3.amazonaws.com/prod.skimble/assets/1590295/skimble-workout-trainer-exercise-swimming-06_full.jpg 1590287 https://s3.amazonaws.com/prod.skimble/assets/1590287/skimble-workout-trainer-exercise-swimming-05_full.jpg 1590279 https://s3.amazonaws.com/prod.skimble/assets/1590279/skimble-workout-trainer-exercise-swimming-04_full.jpg 1590263 https://s3.amazonaws.com/prod.skimble/assets/1590263/skimble-workout-trainer-exercise-swimming-02_full.jpg 1590256 https://s3.amazonaws.com/prod.skimble/assets/1590256/skimble-workout-trainer-exercise-swimming-01_full.jpg 1263 82ff7184149f5b45aa2775cdeecb47007f5c001f 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 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.

30 true 2.5 true 2 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive one of your knees up towards your chest or elbow while alternating between lead legs. 2696693 https://s3.amazonaws.com/prod.skimble/assets/2696693/skimble-workout-trainer-exercise-plank-knee-draw-start-position.jpeg_full.jpg Keep your navel drawn in and your shoulders away from your ears. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 462 http://www.youtube.com/watch?v=M-OCqJ25-Rg 15 32e1453e8ed18709adc2935f663ad2bf53a9a88c 917

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

30 true 2.5 6394 https://s3.amazonaws.com/prod.skimble/assets/6394/skimble-workout-trainer-exercise-yta-1_full.jpg 6395 https://s3.amazonaws.com/prod.skimble/assets/6395/skimble-workout-trainer-exercise-yta-2_full.jpg 6396 https://s3.amazonaws.com/prod.skimble/assets/6396/skimble-workout-trainer-exercise-yta-3_full.jpg 194 a0528f329cadee0c486622a355332518c5212347 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 1113

Start in a high plank position with your feet close together. Hop both feet out to shoulder width and hop back to start. Continue the movement!

30 true 2.0 true 2 6445 https://s3.amazonaws.com/prod.skimble/assets/6445/skimble-workout-trainer-exercise-plank-hopout-1_full.jpg Start in a high plank position with your feet close together. 6440 https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_full.jpg Hop both feet out to shoulder width. Distribute your weight evenly on your right and left sides. 6439 https://s3.amazonaws.com/prod.skimble/assets/6439/skimble-workout-trainer-exercise-plank-hopout-3_full.jpg Then, hop back to your starting position. 2702939 https://s3.amazonaws.com/prod.skimble/assets/2702939/skimble-workout-trainer-exercise-plank-hopout-2_copy_full.jpg Continue the movement and focus on maintaining a strong core throughout. 420 https://www.youtube.com/watch?v=amaHb_nGzo4 106 14232a051d648d1e1e33b590dbd996ca1ea4d893 942

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

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Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1413

Start with a forward lean and step one foot out. Bend your arms to 45 degrees from your shoulders to your fists. Swing your arms rhythmically forward and backward while you jog.

60 true true 2 32768 11543 https://s3.amazonaws.com/prod.skimble/assets/11543/skimble-workout-trainer-exercise-jog_1_full.jpg 11548 https://s3.amazonaws.com/prod.skimble/assets/11548/skimble-workout-trainer-exercise-jog_2_full.jpg 11556 https://s3.amazonaws.com/prod.skimble/assets/11556/skimble-workout-trainer-exercise-jog_3_full.jpg 11565 https://s3.amazonaws.com/prod.skimble/assets/11565/skimble-workout-trainer-exercise-jog_4_full.jpg 11569 https://s3.amazonaws.com/prod.skimble/assets/11569/skimble-workout-trainer-exercise-jog_5_full.jpg 11574 https://s3.amazonaws.com/prod.skimble/assets/11574/skimble-workout-trainer-exercise-jog_6_full.jpg 11582 https://s3.amazonaws.com/prod.skimble/assets/11582/skimble-workout-trainer-exercise-jog_7_full.jpg 461 101cf364ce98ffee213bf6620c73ca35459dd1c8 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 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 true 99.99 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!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1413

Start with a forward lean and step one foot out. Bend your arms to 45 degrees from your shoulders to your fists. Swing your arms rhythmically forward and backward while you jog.

60 true true 2 32768 11543 https://s3.amazonaws.com/prod.skimble/assets/11543/skimble-workout-trainer-exercise-jog_1_full.jpg 11548 https://s3.amazonaws.com/prod.skimble/assets/11548/skimble-workout-trainer-exercise-jog_2_full.jpg 11556 https://s3.amazonaws.com/prod.skimble/assets/11556/skimble-workout-trainer-exercise-jog_3_full.jpg 11565 https://s3.amazonaws.com/prod.skimble/assets/11565/skimble-workout-trainer-exercise-jog_4_full.jpg 11569 https://s3.amazonaws.com/prod.skimble/assets/11569/skimble-workout-trainer-exercise-jog_5_full.jpg 11574 https://s3.amazonaws.com/prod.skimble/assets/11574/skimble-workout-trainer-exercise-jog_6_full.jpg 11582 https://s3.amazonaws.com/prod.skimble/assets/11582/skimble-workout-trainer-exercise-jog_7_full.jpg 461 101cf364ce98ffee213bf6620c73ca35459dd1c8 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 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 true 99.99 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!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1413

Start with a forward lean and step one foot out. Bend your arms to 45 degrees from your shoulders to your fists. Swing your arms rhythmically forward and backward while you jog.

60 true true 2 32768 11543 https://s3.amazonaws.com/prod.skimble/assets/11543/skimble-workout-trainer-exercise-jog_1_full.jpg 11548 https://s3.amazonaws.com/prod.skimble/assets/11548/skimble-workout-trainer-exercise-jog_2_full.jpg 11556 https://s3.amazonaws.com/prod.skimble/assets/11556/skimble-workout-trainer-exercise-jog_3_full.jpg 11565 https://s3.amazonaws.com/prod.skimble/assets/11565/skimble-workout-trainer-exercise-jog_4_full.jpg 11569 https://s3.amazonaws.com/prod.skimble/assets/11569/skimble-workout-trainer-exercise-jog_5_full.jpg 11574 https://s3.amazonaws.com/prod.skimble/assets/11574/skimble-workout-trainer-exercise-jog_6_full.jpg 11582 https://s3.amazonaws.com/prod.skimble/assets/11582/skimble-workout-trainer-exercise-jog_7_full.jpg 461 101cf364ce98ffee213bf6620c73ca35459dd1c8 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 2023-05-29T06:51:05Z No EquipmentCardio, 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 1214313 17294 3 This quick band-based workout will have you feeling the burn, but you'll be finished in no time. You will need at least one band that will produce moderate resistance in most of the exercises, so take a sneak peek at the exercise list before you get started to set yourself up for success. Log your reps and return to this workout on a regular basis. https://s3.amazonaws.com/prod.skimble/assets/2726745/skimble-workout-trainer-app-wow-workout-of-the-week_25_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2726745/skimble-workout-trainer-app-wow-workout-of-the-week_25_full.jpg true 43d03b4c-ea21-11ed-9633-42010a800020 16 6 false true 713 1214313-fast-furious-band-session false 596 1 1720

Stand with feet hip-distance apart and the band in both hands about 3 feet apart from each other. With straight arms, lift the band up and over your head, all the way around to your lower back. Reverse directions to end up in the front again.

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Stand with feet hip-width apart and the band in both hands about shoulder-width apart. Lift the band so that it is taught and in front of your chest. Stretch both arms horizontally out the the sides as you widen the band across your chest. Release slowly.

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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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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 1 foot and handles in hand. Brace your core and pull your fists toward your shoulders and release slowly.

30 true 2.5 true 2 12 2 62539 https://s3.amazonaws.com/prod.skimble/assets/62539/skimble-workout-trainer-exercise-band-bicep-curls-1_full.jpg 62547 https://s3.amazonaws.com/prod.skimble/assets/62547/skimble-workout-trainer-exercise-band-bicep-curls-2_full.jpg 62555 https://s3.amazonaws.com/prod.skimble/assets/62555/skimble-workout-trainer-exercise-band-bicep-curls-3_full.jpg 62563 https://s3.amazonaws.com/prod.skimble/assets/62563/skimble-workout-trainer-exercise-band-bicep-curls-4_full.jpg 1531 7f3509426a2b760ba31049cbc94900461d0c165a 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 1 2132

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.

48 true 4 true 2 12 2 1808495 https://s3.amazonaws.com/prod.skimble/assets/1808495/skimble-workout-darlene-exercise-squat-and-row-with-band-01_full.jpg 1808503 https://s3.amazonaws.com/prod.skimble/assets/1808503/skimble-workout-darlene-exercise-squat-and-row-with-band-02_full.jpg 1808511 https://s3.amazonaws.com/prod.skimble/assets/1808511/skimble-workout-darlene-exercise-squat-and-row-with-band-03_full.jpg 1808519 https://s3.amazonaws.com/prod.skimble/assets/1808519/skimble-workout-darlene-exercise-squat-and-row-with-band-04_full.jpg 1808527 https://s3.amazonaws.com/prod.skimble/assets/1808527/skimble-workout-darlene-exercise-squat-and-row-with-band-05_full.jpg 1808535 https://s3.amazonaws.com/prod.skimble/assets/1808535/skimble-workout-darlene-exercise-squat-and-row-with-band-06_full.jpg 1808543 https://s3.amazonaws.com/prod.skimble/assets/1808543/skimble-workout-darlene-exercise-squat-and-row-with-band-07_full.jpg 1808551 https://s3.amazonaws.com/prod.skimble/assets/1808551/skimble-workout-darlene-exercise-squat-and-row-with-band-08_full.jpg 1360 1a0bbfadf68c3ac4a70bb5a0de1fbe2b4c7b7c8e 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 210

Stand with your feet shoulder width apart. Fix one end of a band to a sturdy object at chest height. Grasp band with both hands and long arms. Rotate torso and guide band horizontally across the body. Control back to start position.

30 true 2.5 true 2 12 2 1808463 https://s3.amazonaws.com/prod.skimble/assets/1808463/skimble-workout-darlene-exercise-torso-twist-with-band-01_full.jpg 1808471 https://s3.amazonaws.com/prod.skimble/assets/1808471/skimble-workout-darlene-exercise-torso-twist-with-band-02_full.jpg 1808479 https://s3.amazonaws.com/prod.skimble/assets/1808479/skimble-workout-darlene-exercise-torso-twist-with-band-03_full.jpg 1808487 https://s3.amazonaws.com/prod.skimble/assets/1808487/skimble-workout-darlene-exercise-torso-twist-with-band-04_full.jpg 246 http://www.youtube.com/watch?v=XbD1CVuWA3s 1345 079c11c6e78a76499601b620971d515032236588 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 2358

Sit or stand holding a fixed band in both hands behind your head with your arms extended upwards by your ears. Extend your elbows and straighten your arms overhead, squeezing your triceps. Bending at elbows, control back down to the start position.

30 true 2.5 true 2 12 2 1808175 https://s3.amazonaws.com/prod.skimble/assets/1808175/skimble-workout-darlene-exercise-overhead-tricep-extension-with-band-01_full.jpg Sit or stand holding a fixed band in both hands behind your head with your arms extended upwards by your ears. 1808183 https://s3.amazonaws.com/prod.skimble/assets/1808183/skimble-workout-darlene-exercise-overhead-tricep-extension-with-band-02_full.jpg Extend your elbows. 1808191 https://s3.amazonaws.com/prod.skimble/assets/1808191/skimble-workout-darlene-exercise-overhead-tricep-extension-with-band-03_full.jpg Straighten your arms overhead, squeezing your triceps. 1808199 https://s3.amazonaws.com/prod.skimble/assets/1808199/skimble-workout-darlene-exercise-overhead-tricep-extension-with-band-04_full.jpg Bending at your elbows, move your arms back down to the start position. Move at a controlled pace. 1358 52a68dd52b89847157c9f351f58136f31b2f7a4b 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 1 1720

Stand with feet hip-distance apart and the band in both hands about 3 feet apart from each other. With straight arms, lift the band up and over your head, all the way around to your lower back. Reverse directions to end up in the front again.

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Stand with feet hip-width apart and the band in both hands about shoulder-width apart. Lift the band so that it is taught and in front of your chest. Stretch both arms horizontally out the the sides as you widen the band across your chest. Release slowly.

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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.

30 true 2.5 true 2 12 2 1808375 https://s3.amazonaws.com/prod.skimble/assets/1808375/skimble-workout-darlene-exercise-lateral-shoulder-raises-with-band-01_full.jpg 1808383 https://s3.amazonaws.com/prod.skimble/assets/1808383/skimble-workout-darlene-exercise-lateral-shoulder-raises-with-band-02_full.jpg 1808391 https://s3.amazonaws.com/prod.skimble/assets/1808391/skimble-workout-darlene-exercise-lateral-shoulder-raises-with-band-03_full.jpg 1808399 https://s3.amazonaws.com/prod.skimble/assets/1808399/skimble-workout-darlene-exercise-lateral-shoulder-raises-with-band-04_full.jpg 1808407 https://s3.amazonaws.com/prod.skimble/assets/1808407/skimble-workout-darlene-exercise-lateral-shoulder-raises-with-band-05_full.jpg 1808415 https://s3.amazonaws.com/prod.skimble/assets/1808415/skimble-workout-darlene-exercise-lateral-shoulder-raises-with-band-06_full.jpg 1370 58df77736febd175d6d5dc8a22e85c5e95b37dc5 1988

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

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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.

30 true 2.5 true 2 12 2 62539 https://s3.amazonaws.com/prod.skimble/assets/62539/skimble-workout-trainer-exercise-band-bicep-curls-1_full.jpg 62547 https://s3.amazonaws.com/prod.skimble/assets/62547/skimble-workout-trainer-exercise-band-bicep-curls-2_full.jpg 62555 https://s3.amazonaws.com/prod.skimble/assets/62555/skimble-workout-trainer-exercise-band-bicep-curls-3_full.jpg 62563 https://s3.amazonaws.com/prod.skimble/assets/62563/skimble-workout-trainer-exercise-band-bicep-curls-4_full.jpg 1531 7f3509426a2b760ba31049cbc94900461d0c165a 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 1 2132

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.

48 true 4 true 2 12 2 1808495 https://s3.amazonaws.com/prod.skimble/assets/1808495/skimble-workout-darlene-exercise-squat-and-row-with-band-01_full.jpg 1808503 https://s3.amazonaws.com/prod.skimble/assets/1808503/skimble-workout-darlene-exercise-squat-and-row-with-band-02_full.jpg 1808511 https://s3.amazonaws.com/prod.skimble/assets/1808511/skimble-workout-darlene-exercise-squat-and-row-with-band-03_full.jpg 1808519 https://s3.amazonaws.com/prod.skimble/assets/1808519/skimble-workout-darlene-exercise-squat-and-row-with-band-04_full.jpg 1808527 https://s3.amazonaws.com/prod.skimble/assets/1808527/skimble-workout-darlene-exercise-squat-and-row-with-band-05_full.jpg 1808535 https://s3.amazonaws.com/prod.skimble/assets/1808535/skimble-workout-darlene-exercise-squat-and-row-with-band-06_full.jpg 1808543 https://s3.amazonaws.com/prod.skimble/assets/1808543/skimble-workout-darlene-exercise-squat-and-row-with-band-07_full.jpg 1808551 https://s3.amazonaws.com/prod.skimble/assets/1808551/skimble-workout-darlene-exercise-squat-and-row-with-band-08_full.jpg 1360 1a0bbfadf68c3ac4a70bb5a0de1fbe2b4c7b7c8e 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 210

Stand with your feet shoulder width apart. Fix one end of a band to a sturdy object at chest height. Grasp band with both hands and long arms. Rotate torso and guide band horizontally across the body. Control back to start position.

30 true 2.5 true 2 12 2 1808463 https://s3.amazonaws.com/prod.skimble/assets/1808463/skimble-workout-darlene-exercise-torso-twist-with-band-01_full.jpg 1808471 https://s3.amazonaws.com/prod.skimble/assets/1808471/skimble-workout-darlene-exercise-torso-twist-with-band-02_full.jpg 1808479 https://s3.amazonaws.com/prod.skimble/assets/1808479/skimble-workout-darlene-exercise-torso-twist-with-band-03_full.jpg 1808487 https://s3.amazonaws.com/prod.skimble/assets/1808487/skimble-workout-darlene-exercise-torso-twist-with-band-04_full.jpg 246 http://www.youtube.com/watch?v=XbD1CVuWA3s 1345 079c11c6e78a76499601b620971d515032236588 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 2358

Sit or stand holding a fixed band in both hands behind your head with your arms extended upwards by your ears. Extend your elbows and straighten your arms overhead, squeezing your triceps. Bending at elbows, control back down to the start position.

30 true 2.5 true 2 12 2 1808175 https://s3.amazonaws.com/prod.skimble/assets/1808175/skimble-workout-darlene-exercise-overhead-tricep-extension-with-band-01_full.jpg Sit or stand holding a fixed band in both hands behind your head with your arms extended upwards by your ears. 1808183 https://s3.amazonaws.com/prod.skimble/assets/1808183/skimble-workout-darlene-exercise-overhead-tricep-extension-with-band-02_full.jpg Extend your elbows. 1808191 https://s3.amazonaws.com/prod.skimble/assets/1808191/skimble-workout-darlene-exercise-overhead-tricep-extension-with-band-03_full.jpg Straighten your arms overhead, squeezing your triceps. 1808199 https://s3.amazonaws.com/prod.skimble/assets/1808199/skimble-workout-darlene-exercise-overhead-tricep-extension-with-band-04_full.jpg Bending at your elbows, move your arms back down to the start position. Move at a controlled pace. 1358 52a68dd52b89847157c9f351f58136f31b2f7a4b 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.caftruetruefalsemaletrue2026-05-24T01:00:14Z 2023-06-19T04:55:05Z Resistance BandsShoulders, Arms12082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1214023 17294 1 Relax and rejuvenate; nourish your cells from the inside out. Shifting into parasympathetic nervous system mode, your body can begin to revitalize, doing what it does best. This workout is perfect after periods of high stress. https://s3.amazonaws.com/prod.skimble/assets/2726742/skimble-workout-trainer-app-wow-workout-of-the-week_26_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2726742/skimble-workout-trainer-app-wow-workout-of-the-week_26_full.jpg true 0b0f063e-e3f1-11ed-a3d8-42010a80001d 29 11 false true 651 1214023-yogi-bedtime-stretches false 1500 1 878

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.

180 1707314 https://s3.amazonaws.com/prod.skimble/assets/1707314/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-4_full.jpg 1707305 https://s3.amazonaws.com/prod.skimble/assets/1707305/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-3_full.jpg 1707302 https://s3.amazonaws.com/prod.skimble/assets/1707302/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-2_full.jpg 1707301 https://s3.amazonaws.com/prod.skimble/assets/1707301/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-1_full.jpg 1296 6d79b65496550a4eef9a2700161205b2a03a17e9 1924

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

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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.

120 69973 https://s3.amazonaws.com/prod.skimble/assets/69973/skimble-workout-trainer-exercise-pretzel-stretch_279a0227-1_full.jpg 69980 https://s3.amazonaws.com/prod.skimble/assets/69980/skimble-workout-trainer-exercise-pretzel-stretch_279a0230-2_full.jpg 69987 https://s3.amazonaws.com/prod.skimble/assets/69987/skimble-workout-trainer-exercise-pretzel-stretch_279a0231-3_full.jpg 69973 https://s3.amazonaws.com/prod.skimble/assets/69973/skimble-workout-trainer-exercise-pretzel-stretch_279a0227-1_full.jpg 69993 https://s3.amazonaws.com/prod.skimble/assets/69993/skimble-workout-trainer-exercise-pretzel-stretch_279a0234-4_full.jpg 69998 https://s3.amazonaws.com/prod.skimble/assets/69998/skimble-workout-trainer-exercise-pretzel-stretch_279a0236-5_full.jpg 334 http://www.youtube.com/watch?v=wRBlnb6HahU 1071 4fd7ee8200ee5ecfaa5343faa8171d54ba296cb2 1 937

Sit on the floor with legs extended and spread comfortably apart. Exhale and try to bring your chest towards the right leg, reaching with your hands.

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Sit on the floor with legs extended and spread comfortably apart. Exhale and try to bring your chest towards the left leg, reaching with your hands.

120 5557 https://s3.amazonaws.com/prod.skimble/assets/5557/skimble-workout-trainer-exercise-yoga-seated-wide-leg-left-bend-1_full.jpg 5558 https://s3.amazonaws.com/prod.skimble/assets/5558/skimble-workout-trainer-exercise-yoga-seated-wide-leg-left-bend-2_full.jpg 5551 https://s3.amazonaws.com/prod.skimble/assets/5551/skimble-workout-trainer-exercise-yoga-seated-wide-leg-forward-bend-1_full.jpg 530 fcf69c06b20aebcc92dfdee1cd1357dbfa6d9235 1137

Lie down on your belly with your legs together. Place your elbows under your shoulders with your forearms on the floor beside your sides. Push up on your forearms so your upper chest is lifted. Firm your butt and lengthen your lower back.

60 5612 https://s3.amazonaws.com/prod.skimble/assets/5612/skimble-workout-trainer-exercise-yoga-sphinx-pose-1_full.jpg 5611 https://s3.amazonaws.com/prod.skimble/assets/5611/skimble-workout-trainer-exercise-yoga-sphinx-pose-2_full.jpg 169 82078a023271a6731e480994ffeb3db0c249a295 815

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

120 44193 https://s3.amazonaws.com/prod.skimble/assets/44193/skimble-workout-trainer-pregnancy-exercise-arch-stretches-2_full.jpg Kneel on the floor and sit on your heels. Separate your knees to hip-width and touch your big toes together. 59837 https://s3.amazonaws.com/prod.skimble/assets/59837/skimble-workout-trainer-exercise-yoga-childs-pose-1_full.jpg Fold over. 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. 588398 https://s3.amazonaws.com/prod.skimble/assets/588398/skimble-workout-trainer-exercise-downward-facing-dog-with-calf-stretch_279a0082-4_full.jpg Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine. 19295 https://s3.amazonaws.com/prod.skimble/assets/19295/skimble-workout-trainer-exercise-childs-pose_full.jpg Inhale by "doming" your back up towards the ceiling. Enjoy this moment and release all your built-up tension. 335 1b170177d9db4dfc296780db94673ae7a99e2391 1924

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

120 56451 https://s3.amazonaws.com/prod.skimble/assets/56451/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-1_full.jpg 56439 https://s3.amazonaws.com/prod.skimble/assets/56439/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-2_full.jpg 56429 https://s3.amazonaws.com/prod.skimble/assets/56429/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-3_full.jpg 56426 https://s3.amazonaws.com/prod.skimble/assets/56426/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-4_full.jpg 56429 https://s3.amazonaws.com/prod.skimble/assets/56429/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-3_full.jpg 56451 https://s3.amazonaws.com/prod.skimble/assets/56451/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-1_full.jpg 56422 https://s3.amazonaws.com/prod.skimble/assets/56422/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-5_full.jpg 56420 https://s3.amazonaws.com/prod.skimble/assets/56420/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-6_full.jpg 56419 https://s3.amazonaws.com/prod.skimble/assets/56419/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-7_full.jpg 56420 https://s3.amazonaws.com/prod.skimble/assets/56420/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-6_full.jpg 636 c978b4c154349ebc4e74dce65a087f17feaba859 949

On your back, bring bent knees wide apart with soles of feet together. Roll arms away from the body. Relax all your muscles and breathe deeply.

120 52246 https://s3.amazonaws.com/prod.skimble/assets/52246/skimble-workout-trainer-yoga-supine-butterly-1_full.jpg 52247 https://s3.amazonaws.com/prod.skimble/assets/52247/skimble-workout-trainer-yoga-supine-butterly-2_full.jpg 52250 https://s3.amazonaws.com/prod.skimble/assets/52250/skimble-workout-trainer-yoga-supine-butterly-3_full.jpg 52258 https://s3.amazonaws.com/prod.skimble/assets/52258/skimble-workout-trainer-yoga-supine-butterly-4_full.jpg 580 bd9d32b3ba2b945d5450898797a05c1000ece9c9 3288

Lie down on your back. Bend your knees 90 degrees. Plant your feet on the floor as wide as the mat. Bring your knees together to touch.

300 587991 https://s3.amazonaws.com/prod.skimble/assets/587991/skimble-workout-trainer-exercise-savasana-for-lower-back_279a0157-2_full.jpg 587991 https://s3.amazonaws.com/prod.skimble/assets/587991/skimble-workout-trainer-exercise-savasana-for-lower-back_279a0157-2_full.jpg 587995 https://s3.amazonaws.com/prod.skimble/assets/587995/skimble-workout-trainer-exercise-savasana-for-lower-back_279a0158-3_full.jpg 587991 https://s3.amazonaws.com/prod.skimble/assets/587991/skimble-workout-trainer-exercise-savasana-for-lower-back_279a0157-2_full.jpg 1227 debe070d503b87b99ff6b5f7a3b9a05570078b38 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 2023-06-25T22:44:41Z Exercise MatYoga, Stretching12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1207345 17294 3 Get ready for an intense 10-minute plank session. The challenger should have a good foundation for core/plank-based exercises before setting out to conquer this one! Feel free to take extra breaks and work towards perfecting this tough plank challenge over several attempts, if needed. No equipment is required for this workout. Enjoy! https://s3.amazonaws.com/prod.skimble/assets/2714027/skimble-workout-trainer-app-wow-workout-of-the-week_17_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2714027/skimble-workout-trainer-app-wow-workout-of-the-week_17_full.jpg true b463c6ce-7449-11ed-b1be-42010a800017 27 10 false true 803 1207345-10-min-plank-challenge false 600 1 1037

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

30 true 3.0 true 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 1010

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

30 true 5.0 53875 https://s3.amazonaws.com/prod.skimble/assets/53875/skimble-workout-trainer-exercise-elbows-to-hands-plank-1_full.jpg Start in a half plank position. Keep your head and neck in line with the rest of your spine. 53873 https://s3.amazonaws.com/prod.skimble/assets/53873/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_full.jpg Take one hand, followed by the other, and push yourself up to full plank position. 53872 https://s3.amazonaws.com/prod.skimble/assets/53872/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_full.jpg Hold your body in a very straight line keeping your abs and glutes contracted. 53871 https://s3.amazonaws.com/prod.skimble/assets/53871/skimble-workout-trainer-exercise-elbows-to-hands-plank-4_full.jpg Return back to half plank, one forearm at a time and repeat. Be sure to alternate your lead arm with each rep. 469 http://www.youtube.com/watch?v=Vyqef_RkdsY 43 a712dec9277fcb7637dbb02556a96031eee04c0b 1113

Start in a high plank position with your feet close together. Hop both feet out to shoulder width and hop back to start. Continue the movement!

30 true 2.0 true 3 6445 https://s3.amazonaws.com/prod.skimble/assets/6445/skimble-workout-trainer-exercise-plank-hopout-1_full.jpg Start in a high plank position with your feet close together. 6440 https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_full.jpg Hop both feet out to shoulder width. Distribute your weight evenly on your right and left sides. 6439 https://s3.amazonaws.com/prod.skimble/assets/6439/skimble-workout-trainer-exercise-plank-hopout-3_full.jpg Then, hop back to your starting position. 2702939 https://s3.amazonaws.com/prod.skimble/assets/2702939/skimble-workout-trainer-exercise-plank-hopout-2_copy_full.jpg Continue the movement and focus on maintaining a strong core throughout. 420 https://www.youtube.com/watch?v=amaHb_nGzo4 106 14232a051d648d1e1e33b590dbd996ca1ea4d893 1134

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

30 true 4.0 6743 https://s3.amazonaws.com/prod.skimble/assets/6743/skimble-workout-trainer-exercise-alternating-side-planks-1_full.jpg Start in a full plank position. 6740 https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg Twist your torso to one side and lift your arm up into a side plank. Keep your core fully engaged and your chest open. 2695725 https://s3.amazonaws.com/prod.skimble/assets/2695725/skimble-workout-trainer-exercise-alternating-side-planks-start-position.jpeg_full.jpg Hold briefly, then return in a controlled manner to plank. 6739 https://s3.amazonaws.com/prod.skimble/assets/6739/skimble-workout-trainer-exercise-alternating-side-planks-3_full.jpg Then twist to form the opposite side plank. Maintain strong arms throughout. 463 http://www.youtube.com/watch?v=iKKSM5acbeg 16 83fb59f8bddff639852781e591004ffc68f789cc 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 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 true 99.99 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 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 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 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 true 99.99 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 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 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 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 true 99.99 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 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 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 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 true 99.99 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 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 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 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 true 99.99 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!

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 1134

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

30 true 4.0 6743 https://s3.amazonaws.com/prod.skimble/assets/6743/skimble-workout-trainer-exercise-alternating-side-planks-1_full.jpg Start in a full plank position. 6740 https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg Twist your torso to one side and lift your arm up into a side plank. Keep your core fully engaged and your chest open. 2695725 https://s3.amazonaws.com/prod.skimble/assets/2695725/skimble-workout-trainer-exercise-alternating-side-planks-start-position.jpeg_full.jpg Hold briefly, then return in a controlled manner to plank. 6739 https://s3.amazonaws.com/prod.skimble/assets/6739/skimble-workout-trainer-exercise-alternating-side-planks-3_full.jpg Then twist to form the opposite side plank. Maintain strong arms throughout. 463 http://www.youtube.com/watch?v=iKKSM5acbeg 16 83fb59f8bddff639852781e591004ffc68f789cc 1113

Start in a high plank position with your feet close together. Hop both feet out to shoulder width and hop back to start. Continue the movement!

30 true 2.0 true 3 6445 https://s3.amazonaws.com/prod.skimble/assets/6445/skimble-workout-trainer-exercise-plank-hopout-1_full.jpg Start in a high plank position with your feet close together. 6440 https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_full.jpg Hop both feet out to shoulder width. Distribute your weight evenly on your right and left sides. 6439 https://s3.amazonaws.com/prod.skimble/assets/6439/skimble-workout-trainer-exercise-plank-hopout-3_full.jpg Then, hop back to your starting position. 2702939 https://s3.amazonaws.com/prod.skimble/assets/2702939/skimble-workout-trainer-exercise-plank-hopout-2_copy_full.jpg Continue the movement and focus on maintaining a strong core throughout. 420 https://www.youtube.com/watch?v=amaHb_nGzo4 106 14232a051d648d1e1e33b590dbd996ca1ea4d893 1010

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

30 true 5.0 53875 https://s3.amazonaws.com/prod.skimble/assets/53875/skimble-workout-trainer-exercise-elbows-to-hands-plank-1_full.jpg Start in a half plank position. Keep your head and neck in line with the rest of your spine. 53873 https://s3.amazonaws.com/prod.skimble/assets/53873/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_full.jpg Take one hand, followed by the other, and push yourself up to full plank position. 53872 https://s3.amazonaws.com/prod.skimble/assets/53872/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_full.jpg Hold your body in a very straight line keeping your abs and glutes contracted. 53871 https://s3.amazonaws.com/prod.skimble/assets/53871/skimble-workout-trainer-exercise-elbows-to-hands-plank-4_full.jpg Return back to half plank, one forearm at a time and repeat. Be sure to alternate your lead arm with each rep. 469 http://www.youtube.com/watch?v=Vyqef_RkdsY 43 a712dec9277fcb7637dbb02556a96031eee04c0b 1037

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

30 true 3.0 true 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 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.caftruefalsetruefemalefalse2026-05-24T01:00:15Z 2023-04-24T06:40:29Z No EquipmentCore12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1213798 17294 2 Release the tension in your legs with this straightforward, progressive foam rolling routine. Get your roll on on a regular basis - you can easily foam roll while streaming your favorite show or waiting for the laundry to finish. All you need is a foam roller and a positive attitude. Let's roll! https://s3.amazonaws.com/prod.skimble/assets/2744111/skimble-workout-trainer-app-wow-workout-of-the-week_27_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2744111/skimble-workout-trainer-app-wow-workout-of-the-week_27_1_full.jpg true a408713c-de3c-11ed-8f3b-42010a80001d 33 4 false true 1442 1213798-foam-rollin-tension-release false 600 1 1441

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.

60 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 1375

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

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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. Bend your right leg and place your foot on the floor in front of your straight left leg. Roll down the foam roller on the side of your left leg all the way to your knee as you search for any tightness.

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Start sitting on your right side with the foam roller at your hips, hands on one side of the roller and legs stretched out. Bend your left leg and place your foot on the floor in front of your straight right leg. Roll down the foam roller on the side of your right leg all the way to your knee.

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Start seated on the floor with the foam roller underneath your ankles. Place your hands on the floor behind your butt as you lean back. Putting your bodyweight onto your hands, lift your hips off the floor. Roll the foam roller up and down your calf muscles, looking for any tightness.

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Start seated on the foam roller with both hands on the floor behind you and both legs stretched out in front. Roll the foam roller down the back side of your legs toward your knees searching for any tightness.

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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. Place your right ankle on your left knee and lean toward the right side to find any tightness in your right glute.

60 58578 https://s3.amazonaws.com/prod.skimble/assets/58578/skimble-workout-trainer-exercise-foam-roller-advanced-right-glute-rolls_1_full.jpg 58570 https://s3.amazonaws.com/prod.skimble/assets/58570/skimble-workout-trainer-exercise-foam-roller-advanced-right-glute-rolls_2_full.jpg 58562 https://s3.amazonaws.com/prod.skimble/assets/58562/skimble-workout-trainer-exercise-foam-roller-advanced-right-glute-rolls_3_full.jpg 240 96b95708c14c29afa45b302135896540ebabdf59 1443

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. Place your right ankle on your left knee and lean toward the right side to find any tightness in your right glute.

60 58578 https://s3.amazonaws.com/prod.skimble/assets/58578/skimble-workout-trainer-exercise-foam-roller-advanced-right-glute-rolls_1_full.jpg 58570 https://s3.amazonaws.com/prod.skimble/assets/58570/skimble-workout-trainer-exercise-foam-roller-advanced-right-glute-rolls_2_full.jpg 58562 https://s3.amazonaws.com/prod.skimble/assets/58562/skimble-workout-trainer-exercise-foam-roller-advanced-right-glute-rolls_3_full.jpg 240 96b95708c14c29afa45b302135896540ebabdf59 1 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.

60 2485727 https://s3.amazonaws.com/prod.skimble/assets/2485727/skimble-workout-darlene-exercise-advanced-left-it-band-rolls-01_full.jpg 2485728 https://s3.amazonaws.com/prod.skimble/assets/2485728/skimble-workout-darlene-exercise-advanced-left-it-band-rolls-04_full.jpg 2485730 https://s3.amazonaws.com/prod.skimble/assets/2485730/skimble-workout-darlene-exercise-advanced-left-it-band-rolls-02_full.jpg 2485731 https://s3.amazonaws.com/prod.skimble/assets/2485731/skimble-workout-darlene-exercise-advanced-left-it-band-rolls-03_full.jpg 2485733 https://s3.amazonaws.com/prod.skimble/assets/2485733/skimble-workout-darlene-exercise-advanced-left-it-band-rolls-05_full.jpg 260 dd23e822ca1b145f38e4939b301e00956b4224ba 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 2023-04-24T04:32:53Z Foam RollerLegs, Hips12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1207532 17294 1 This workout is perfect for beginners and accessible to all since you won't be needing any equipment. The key is to tackle each exercise in a slow and controlled manner, ensuring proper form throughout. The first part of this workout consists of a warm-up to wake up your abs and glutes, and the second part will have you working on activating those same muscles to tone them in all the right places. https://s3.amazonaws.com/prod.skimble/assets/2711166/skimble-workout-trainer-app-wow-workout-of-the-week_21_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2711166/skimble-workout-trainer-app-wow-workout-of-the-week_21_full.jpg true 90a8174a-77d6-11ed-9aff-42010a80000c 18 7 false true 721 1207532-flat-abs false 917 1 922

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

50 true 2.5 20 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 404 https://www.youtube.com/watch?v=Uh_JljkYBMw 166 e3189ecbf87bc05238398ab3771436da248bff1f 1733

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

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Lie down on your back. Clasp your hands behind your head and stack your knees over your hips. Inhale and curl your head and shoulders up. Exhale and twist to your right. Extend your left leg out. Inhale and come back to the center. Exhale and twist to your left. Extend your right leg out. Inhale and come back to your center. Repeat.

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Chill out and breathe!

45 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 74341

Start seated with your legs stretched out in front of you. Lean back and place your palms on the floor behind you, directly underneath your shoulders with fingertips pointed toward your butt. Press your heels into the floor and lift up your hips as you look up toward the ceiling. Slowly lower back to the ground and repeat.

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Take a break. Get ready for the next exercise!

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Start seated on the floor with your legs stretched out in front of you. Lean back on your elbows making sure they are directly below your shoulders. Tuck your hips and lift your straight legs 6 to 12 inches off the floor. Cross and un-cross your legs, alternating which leg goes on top each time.

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Take a break. Get ready for the next exercise!

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Start on your hands and knees. Extend your left leg straight out to the side, pointing your toes. Kick your left leg up and to the right. Return to start and repeat.

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Take a break. Get ready for the next exercise!

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Start on your hands and knees. Extend your right leg straight out to the side, pointing your toes. Kick your right leg up and to the left. Return to start and repeat.

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

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Lying down on your back reach your arms overhead and bring your palms together. Flex your feet. Inhale. Exhale, sit up and fold forward. Reach for the toes.

45 2485878 https://s3.amazonaws.com/prod.skimble/assets/2485878/skimble-workout-darlene-exercise-sit-ups-with-stretch-fold-01_full.jpg 2485880 https://s3.amazonaws.com/prod.skimble/assets/2485880/skimble-workout-darlene-exercise-sit-ups-with-stretch-fold-03_full.jpg 2485879 https://s3.amazonaws.com/prod.skimble/assets/2485879/skimble-workout-darlene-exercise-sit-ups-with-stretch-fold-06_full.jpg 2485881 https://s3.amazonaws.com/prod.skimble/assets/2485881/skimble-workout-darlene-exercise-sit-ups-with-stretch-fold-04_full.jpg 2485884 https://s3.amazonaws.com/prod.skimble/assets/2485884/skimble-workout-darlene-exercise-sit-ups-with-stretch-fold-05_full.jpg 2485888 https://s3.amazonaws.com/prod.skimble/assets/2485888/skimble-workout-darlene-exercise-sit-ups-with-stretch-fold-07_full.jpg 2485889 https://s3.amazonaws.com/prod.skimble/assets/2485889/skimble-workout-darlene-exercise-sit-ups-with-stretch-fold-08_full.jpg 2485886 https://s3.amazonaws.com/prod.skimble/assets/2485886/skimble-workout-darlene-exercise-sit-ups-with-stretch-fold-09_full.jpg 1513 389480ee07f1e85060983758ae3043a2696215a6 1736

Take a break. Get ready for the next exercise!

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Lie on your back with bent knees and hands by your side. Lift up one bent leg. With your weight on your shoulders, press through your grounded heel and lift up your hips. Hold while squeezing your glutes or release and repeat, alternating legs.

60 true 3.0 20 4768 https://s3.amazonaws.com/prod.skimble/assets/4768/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-1_full.jpg 4765 https://s3.amazonaws.com/prod.skimble/assets/4765/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-2_full.jpg 4768 https://s3.amazonaws.com/prod.skimble/assets/4768/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-1_full.jpg 4762 https://s3.amazonaws.com/prod.skimble/assets/4762/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-3_full.jpg 4761 https://s3.amazonaws.com/prod.skimble/assets/4761/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-4_full.jpg 4762 https://s3.amazonaws.com/prod.skimble/assets/4762/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-3_full.jpg 496 http://www.youtube.com/watch?v=TiRFzQG99TU 45 d556438a59c004cf8ef6783a58d709afefa482e0 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1924

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

40 56451 https://s3.amazonaws.com/prod.skimble/assets/56451/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-1_full.jpg 56439 https://s3.amazonaws.com/prod.skimble/assets/56439/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-2_full.jpg 56429 https://s3.amazonaws.com/prod.skimble/assets/56429/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-3_full.jpg 56426 https://s3.amazonaws.com/prod.skimble/assets/56426/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-4_full.jpg 56429 https://s3.amazonaws.com/prod.skimble/assets/56429/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-3_full.jpg 56451 https://s3.amazonaws.com/prod.skimble/assets/56451/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-1_full.jpg 56422 https://s3.amazonaws.com/prod.skimble/assets/56422/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-5_full.jpg 56420 https://s3.amazonaws.com/prod.skimble/assets/56420/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-6_full.jpg 56419 https://s3.amazonaws.com/prod.skimble/assets/56419/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-7_full.jpg 56420 https://s3.amazonaws.com/prod.skimble/assets/56420/skimble-workout-trainer-exercise-yoga-lying-straight-leg-spinal-twist-6_full.jpg 636 c978b4c154349ebc4e74dce65a087f17feaba859 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.caftruetruefalsefemaletrue2026-05-17T01:00:12Z 2023-05-22T04:46:00Z Exercise MatCore, Glutes12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1214477 17294 1 This entry level/recovery core workout will let you know your abs are doing the work, without leaving your midsection sore all week long. No equipment is needed for this sub 30-minute ab workout so you can dive straight into it. https://s3.amazonaws.com/prod.skimble/assets/2755763/skimble-workout-trainer-app-wow-workout-of-the-week_29_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2755763/skimble-workout-trainer-app-wow-workout-of-the-week_29_full.jpg true c9530b60-ed4a-11ed-94a4-42010a800020 37 12 false true 631 1214477-newbie-core false 1500 1 789

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 true 99.99 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 85 a2ff1a8111578ff8280ad1cd269649580df08deb 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1165

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

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

Chill out and breathe!

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 961

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

30 true 5 5033 https://s3.amazonaws.com/prod.skimble/assets/5033/skimble-workout-trainer-exercise-full-plank-leg-lifts-3_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 5032 https://s3.amazonaws.com/prod.skimble/assets/5032/skimble-workout-trainer-exercise-full-plank-leg-lifts-2_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 22 d8f2f887ee8bf6386f45ea3cdd607f591b5938d8 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 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 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 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 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 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 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 922

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 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 166 e3189ecbf87bc05238398ab3771436da248bff1f 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 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. 90 7e78eeb29ca955fefa177ace42303de6e24519b2 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1686

Start lying on your back with your arms out to the sides and your knees bent in the air. Bring both knees to one side, hold a moment, return to neutral, then twist to the other side. Hold a moment, then return to neutral and repeat.

30 true 1.5 19463 https://s3.amazonaws.com/prod.skimble/assets/19463/skimble-workout-trainer-exercise-bent-knee-twists-8_full.jpg 19467 https://s3.amazonaws.com/prod.skimble/assets/19467/skimble-workout-trainer-exercise-bent-knee-twists-7_full.jpg 19471 https://s3.amazonaws.com/prod.skimble/assets/19471/skimble-workout-trainer-exercise-bent-knee-twists-6_full.jpg 19481 https://s3.amazonaws.com/prod.skimble/assets/19481/skimble-workout-trainer-exercise-bent-knee-twists-5_full.jpg 19487 https://s3.amazonaws.com/prod.skimble/assets/19487/skimble-workout-trainer-exercise-bent-knee-twists-4_full.jpg 19493 https://s3.amazonaws.com/prod.skimble/assets/19493/skimble-workout-trainer-exercise-bent-knee-twists-3_full.jpg 19502 https://s3.amazonaws.com/prod.skimble/assets/19502/skimble-workout-trainer-exercise-bent-knee-twists-2_full.jpg 19509 https://s3.amazonaws.com/prod.skimble/assets/19509/skimble-workout-trainer-exercise-bent-knee-twists-1_full.jpg 575 http://www.youtube.com/watch?v=O7QxOcn2YUw 483 c512d0aa62ce794be0339db66af69a5ceb654245 68

Chill out and breathe!

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

30 true 2 true 2 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 68

Chill out and breathe!

45 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 789

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 true 99.99 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 85 a2ff1a8111578ff8280ad1cd269649580df08deb 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1134

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

30 true 4 true 2 6743 https://s3.amazonaws.com/prod.skimble/assets/6743/skimble-workout-trainer-exercise-alternating-side-planks-1_full.jpg Start in a full plank position. 6740 https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg Twist your torso to one side and lift your arm up into a side plank. Keep your core fully engaged and your chest open. 2695725 https://s3.amazonaws.com/prod.skimble/assets/2695725/skimble-workout-trainer-exercise-alternating-side-planks-start-position.jpeg_full.jpg Hold briefly, then return in a controlled manner to plank. 6739 https://s3.amazonaws.com/prod.skimble/assets/6739/skimble-workout-trainer-exercise-alternating-side-planks-3_full.jpg Then twist to form the opposite side plank. Maintain strong arms throughout. 16 83fb59f8bddff639852781e591004ffc68f789cc 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 961

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

30 true 5 5033 https://s3.amazonaws.com/prod.skimble/assets/5033/skimble-workout-trainer-exercise-full-plank-leg-lifts-3_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 5032 https://s3.amazonaws.com/prod.skimble/assets/5032/skimble-workout-trainer-exercise-full-plank-leg-lifts-2_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 22 d8f2f887ee8bf6386f45ea3cdd607f591b5938d8 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 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 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 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 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 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 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 922

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 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 166 e3189ecbf87bc05238398ab3771436da248bff1f 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2236

Start lying on your back with your knees bent and your hands behind your head. Crunch up, bringing your left elbow towards your right knee. With control lower back to ground. Next, crunch up bringing your right elbow towards your left knee. Lower with control. Repeat, alternating sides.

30 true 1.5 1589960 https://s3.amazonaws.com/prod.skimble/assets/1589960/skimble-workout-trainer-exercise-oblique-crunches-03_full.jpg 1589963 https://s3.amazonaws.com/prod.skimble/assets/1589963/skimble-workout-trainer-exercise-oblique-crunches-04_full.jpg 1589939 https://s3.amazonaws.com/prod.skimble/assets/1589939/skimble-workout-trainer-exercise-oblique-crunches-02_full.jpg 1589936 https://s3.amazonaws.com/prod.skimble/assets/1589936/skimble-workout-trainer-exercise-oblique-crunches-01_full.jpg 1277 c6e04e94f013998c6eb5eea5996d83d41e4dc542 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 814

Get on your back with your legs up at a 90 degree. Extend your arms up in front. Lift your shoulder blades off the ground and reach for your legs. Lower and repeat.

30 true 1.5 5907 https://s3.amazonaws.com/prod.skimble/assets/5907/skimble-workout-trainer-exercise-vertical-leg-crunches-2_full.jpg 5912 https://s3.amazonaws.com/prod.skimble/assets/5912/skimble-workout-trainer-exercise-vertical-leg-crunches-4_full.jpg 5909 https://s3.amazonaws.com/prod.skimble/assets/5909/skimble-workout-trainer-exercise-vertical-leg-crunches-3_full.jpg 5912 https://s3.amazonaws.com/prod.skimble/assets/5912/skimble-workout-trainer-exercise-vertical-leg-crunches-4_full.jpg 396 http://www.youtube.com/watch?v=fQgQc6e-Zik 54 68694264a28c43b1161b85a4dfd46b06587c37f2 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1681

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.

30 true 1 19647 https://s3.amazonaws.com/prod.skimble/assets/19647/skimble-workout-trainer-exercise-ankle-grabbers-6_full.jpg 19653 https://s3.amazonaws.com/prod.skimble/assets/19653/skimble-workout-trainer-exercise-ankle-grabbers-5_full.jpg 19656 https://s3.amazonaws.com/prod.skimble/assets/19656/skimble-workout-trainer-exercise-ankle-grabbers-4_full.jpg 19661 https://s3.amazonaws.com/prod.skimble/assets/19661/skimble-workout-trainer-exercise-ankle-grabbers-3_full.jpg 19662 https://s3.amazonaws.com/prod.skimble/assets/19662/skimble-workout-trainer-exercise-ankle-grabbers-2_full.jpg 558 http://www.youtube.com/watch?v=hItwxC3thyU 414 6040baef179fc39dab9c19c9e1431bffc70a63b8 68

Chill out and breathe!

45 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 789

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 true 99.99 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 85 a2ff1a8111578ff8280ad1cd269649580df08deb 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1134

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

30 true 4 true 2 6743 https://s3.amazonaws.com/prod.skimble/assets/6743/skimble-workout-trainer-exercise-alternating-side-planks-1_full.jpg Start in a full plank position. 6740 https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg Twist your torso to one side and lift your arm up into a side plank. Keep your core fully engaged and your chest open. 2695725 https://s3.amazonaws.com/prod.skimble/assets/2695725/skimble-workout-trainer-exercise-alternating-side-planks-start-position.jpeg_full.jpg Hold briefly, then return in a controlled manner to plank. 6739 https://s3.amazonaws.com/prod.skimble/assets/6739/skimble-workout-trainer-exercise-alternating-side-planks-3_full.jpg Then twist to form the opposite side plank. Maintain strong arms throughout. 16 83fb59f8bddff639852781e591004ffc68f789cc 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 961

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

30 true 5 5033 https://s3.amazonaws.com/prod.skimble/assets/5033/skimble-workout-trainer-exercise-full-plank-leg-lifts-3_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 5032 https://s3.amazonaws.com/prod.skimble/assets/5032/skimble-workout-trainer-exercise-full-plank-leg-lifts-2_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 22 d8f2f887ee8bf6386f45ea3cdd607f591b5938d8 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 808

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

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

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 922

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 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 166 e3189ecbf87bc05238398ab3771436da248bff1f 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 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. 90 7e78eeb29ca955fefa177ace42303de6e24519b2 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1686

Start lying on your back with your arms out to the sides and your knees bent in the air. Bring both knees to one side, hold a moment, return to neutral, then twist to the other side. Hold a moment, then return to neutral and repeat.

30 true 1.5 19463 https://s3.amazonaws.com/prod.skimble/assets/19463/skimble-workout-trainer-exercise-bent-knee-twists-8_full.jpg 19467 https://s3.amazonaws.com/prod.skimble/assets/19467/skimble-workout-trainer-exercise-bent-knee-twists-7_full.jpg 19471 https://s3.amazonaws.com/prod.skimble/assets/19471/skimble-workout-trainer-exercise-bent-knee-twists-6_full.jpg 19481 https://s3.amazonaws.com/prod.skimble/assets/19481/skimble-workout-trainer-exercise-bent-knee-twists-5_full.jpg 19487 https://s3.amazonaws.com/prod.skimble/assets/19487/skimble-workout-trainer-exercise-bent-knee-twists-4_full.jpg 19493 https://s3.amazonaws.com/prod.skimble/assets/19493/skimble-workout-trainer-exercise-bent-knee-twists-3_full.jpg 19502 https://s3.amazonaws.com/prod.skimble/assets/19502/skimble-workout-trainer-exercise-bent-knee-twists-2_full.jpg 19509 https://s3.amazonaws.com/prod.skimble/assets/19509/skimble-workout-trainer-exercise-bent-knee-twists-1_full.jpg 575 http://www.youtube.com/watch?v=O7QxOcn2YUw 483 c512d0aa62ce794be0339db66af69a5ceb654245 68

Chill out and breathe!

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

30 true 2 true 2 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 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 922

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 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 2431 https://s3.amazonaws.com/prod.skimble/assets/2431/skimble-workout-trainer-exercise-reverse-floor-bridge-1_full.jpg If you're not feeling enough stretch, walk your heels closer toward your body. 2432 https://s3.amazonaws.com/prod.skimble/assets/2432/skimble-workout-trainer-exercise-reverse-floor-bridge-2_full.jpg Get the most out of this yoga pose by squeezing your butt. 2437 https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg Make sure you're resting much of your weight on your upper body and shoulders. Keep your neck relaxed. 166 e3189ecbf87bc05238398ab3771436da248bff1f 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2236

Start lying on your back with your knees bent and your hands behind your head. Crunch up, bringing your left elbow towards your right knee. With control lower back to ground. Next, crunch up bringing your right elbow towards your left knee. Lower with control. Repeat, alternating sides.

30 true 1.5 1589960 https://s3.amazonaws.com/prod.skimble/assets/1589960/skimble-workout-trainer-exercise-oblique-crunches-03_full.jpg 1589963 https://s3.amazonaws.com/prod.skimble/assets/1589963/skimble-workout-trainer-exercise-oblique-crunches-04_full.jpg 1589939 https://s3.amazonaws.com/prod.skimble/assets/1589939/skimble-workout-trainer-exercise-oblique-crunches-02_full.jpg 1589936 https://s3.amazonaws.com/prod.skimble/assets/1589936/skimble-workout-trainer-exercise-oblique-crunches-01_full.jpg 1277 c6e04e94f013998c6eb5eea5996d83d41e4dc542 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 814

Get on your back with your legs up at a 90 degree. Extend your arms up in front. Lift your shoulder blades off the ground and reach for your legs. Lower and repeat.

30 true 1.5 5907 https://s3.amazonaws.com/prod.skimble/assets/5907/skimble-workout-trainer-exercise-vertical-leg-crunches-2_full.jpg 5912 https://s3.amazonaws.com/prod.skimble/assets/5912/skimble-workout-trainer-exercise-vertical-leg-crunches-4_full.jpg 5909 https://s3.amazonaws.com/prod.skimble/assets/5909/skimble-workout-trainer-exercise-vertical-leg-crunches-3_full.jpg 5912 https://s3.amazonaws.com/prod.skimble/assets/5912/skimble-workout-trainer-exercise-vertical-leg-crunches-4_full.jpg 396 http://www.youtube.com/watch?v=fQgQc6e-Zik 54 68694264a28c43b1161b85a4dfd46b06587c37f2 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1681

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.

30 true 1 19647 https://s3.amazonaws.com/prod.skimble/assets/19647/skimble-workout-trainer-exercise-ankle-grabbers-6_full.jpg 19653 https://s3.amazonaws.com/prod.skimble/assets/19653/skimble-workout-trainer-exercise-ankle-grabbers-5_full.jpg 19656 https://s3.amazonaws.com/prod.skimble/assets/19656/skimble-workout-trainer-exercise-ankle-grabbers-4_full.jpg 19661 https://s3.amazonaws.com/prod.skimble/assets/19661/skimble-workout-trainer-exercise-ankle-grabbers-3_full.jpg 19662 https://s3.amazonaws.com/prod.skimble/assets/19662/skimble-workout-trainer-exercise-ankle-grabbers-2_full.jpg 558 http://www.youtube.com/watch?v=hItwxC3thyU 414 6040baef179fc39dab9c19c9e1431bffc70a63b8 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.caftruefalsetruefemalefalse2026-05-17T01:00:11Z 2023-07-17T04:24:19Z No EquipmentCore12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1214760 17294 3 Why choose just one exercise when you can have two at a time? This superset workout is set up to give you one strength exercise followed by one cardiovascular exercise for four sets. It's a "quick and dirty" workout, so remember to warm-up before you start and have a blast! https://s3.amazonaws.com/prod.skimble/assets/2759441/skimble-workout-trainer-app-wow-workout-of-the-week_31_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2759441/skimble-workout-trainer-app-wow-workout-of-the-week_31_1_full.jpg true 129dc540-f1ff-11ed-ad8f-42010a800020 17 4 false true 643 1214760-this-and-that false 840 4 2154

Start in a high plank and do a push-up. After you come up from the pushup lift one opposite arm and leg outwards so that you are balancing on the other hand and foot. Return your lifted limbs to the floor and perform another pushup. Keep going, alternating sides.

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Perform a Left Lunge. Hold for a few breaths, then switch legs, jumping left leg back and right leg forward. Repeat.

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Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 4 1451

Start facing away from a wall with your hands placed just wider than shoulder width. Walk your legs up the wall to a comfortable height. While keeping your feet firmly pressed against the wall, perform pushups.

30 true 3 18337 https://s3.amazonaws.com/prod.skimble/assets/18337/skimble-workout-trainer-exercise-elevated-wall-push-ups-2_full.jpg 18336 https://s3.amazonaws.com/prod.skimble/assets/18336/skimble-workout-trainer-exercise-elevated-wall-push-ups-1_full.jpg 308 ae483505cb50af957a1d0127b261e48c5deb0f51 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.

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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 4 547

Lie on your back with your arms overhead. Crunch up to form a V shape. Pause and lower back down.

30 true 1.5 2506336 https://s3.amazonaws.com/prod.skimble/assets/2506336/skimble-workout-trainer-exercise-toe-touches-01_full.jpg 2506331 https://s3.amazonaws.com/prod.skimble/assets/2506331/skimble-workout-trainer-exercise-toe-touches-06_full.jpg 2506332 https://s3.amazonaws.com/prod.skimble/assets/2506332/skimble-workout-trainer-exercise-toe-touches-04_full.jpg 2506333 https://s3.amazonaws.com/prod.skimble/assets/2506333/skimble-workout-trainer-exercise-toe-touches-05_full.jpg 2506338 https://s3.amazonaws.com/prod.skimble/assets/2506338/skimble-workout-trainer-exercise-toe-touches-02_full.jpg 536 http://www.youtube.com/watch?v=D6eIEL_e2Dg 124 3888348328d9f1016a0bab0b212222400fb2d62d 1093

Perform a squat with your arms down and behind your body. Explode out of your squat as you turn your body 180 degrees and softly land in a squat. Repeat and change directions. Turning your head and swinging your arms in the direction you want helps you turn.

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Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.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.caftruefalsetruefemalefalse2026-05-24T01:00:14Z 2023-07-31T01:49:21Z Wall, Exercise MatCore, 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 1202972 17294 1 This casual Pilates-style core workout will still set your abs on fire but in a gentle, tingling way... like a big warm abdominal hug ;-) Focus on isolating each movement to really feel your midsection working. https://s3.amazonaws.com/prod.skimble/assets/2698562/skimble-workout-trainer-app-wow-workout-of-the-week_11_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2698562/skimble-workout-trainer-app-wow-workout-of-the-week_11_full.jpg true 56bfbbbe-2948-11ed-93ad-42010a800016 25 11 false true 811 1202972-pilates-for-abs false 900 2 1641

Sit with the soles of your feet together and knees wide. Clasp your hands around your feet. Inhale and lift your chest. Breathe deeply.

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Take a break. Get ready for the next exercise!

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

50 42345 https://s3.amazonaws.com/prod.skimble/assets/42345/skimble-workout-trainer-exercise-yoga-reverse-table-top-1_full.jpg 42346 https://s3.amazonaws.com/prod.skimble/assets/42346/skimble-workout-trainer-exercise-yoga-reverse-table-top-2_full.jpg 42347 https://s3.amazonaws.com/prod.skimble/assets/42347/skimble-workout-trainer-exercise-yoga-reverse-table-top-3_full.jpg 633 b71ee0da6e07348bda39063000f06a92fcb24c75 1736

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.

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Take a break. Get ready for the next exercise!

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Lie on your back with one leg extended. Move your legs up and down in a fast swimming motion, alternating legs.

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Take a break. Get ready for the next exercise!

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

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Sit on your right hip, propped up by your right hand, knees relaxed and bent. Inhale, press into your right arm and lift your hips, straighten your legs, and lengthen your left arm overhead. Exhale, and return. Continue this movement.

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Take a break. Get ready for the next exercise!

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Sit on your left hip, propped up by your left hand, knees relaxed and bent. Inhale, press into your left arm and lift your hips, straighten your legs, and lengthen your right arm overhead. Exhale, and return. Continue, repeating the move.

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Take a break. Get ready for the next exercise!

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Sit tall with your legs spread apart and feet flexed. Lift your arms up and out to your sides. Inhale and twist to the right then dive forward with your left arm and try to touch your right foot. Return to center and repeat with a left twist.

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Take a break. Get ready for the next exercise!

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Come into a crunch position with your feet pointed, toes touching, thighs apart. Crunch up and take hold of the back of your thighs. Reach both arms to the outside of the right thigh and continue crunching up. After several reps, switch to the opposite side.

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Take a break. Get ready for the next exercise!

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

30 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 2 1348

Start lying with your face down, legs together and hands beside your shoulders. Press up on your palms to create a 90 degree angle at your elbows and lengthen your spine forward.

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Take a break. Get ready for the next exercise!

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Lie on your belly with your arms stretched overhead and hovering parallel to the ground. Bring your legs together and point your toes away from your body. Rock your legs up off the ground while simultaneously drawing your tailbone towards the ground. Then, lift your abs and head up and catch yourself on your palms, lowering your legs into a sphinx pose. Continue rocking forward and back.

25 true 2.5 10 2255863 https://s3.amazonaws.com/prod.skimble/assets/2255863/skimble-workout-trainer-exercise-prone-rocker-1_full.jpg 2255864 https://s3.amazonaws.com/prod.skimble/assets/2255864/skimble-workout-trainer-exercise-prone-rocker-2_full.jpg 2255869 https://s3.amazonaws.com/prod.skimble/assets/2255869/skimble-workout-trainer-exercise-prone-rocker-3_full.jpg 2255879 https://s3.amazonaws.com/prod.skimble/assets/2255879/skimble-workout-trainer-exercise-prone-rocker-4_full.jpg 2255889 https://s3.amazonaws.com/prod.skimble/assets/2255889/skimble-workout-trainer-exercise-prone-rocker-5_full.jpg 1487 60d1371e47b9ffaafd99bfa95b9a95190048eb08 1736

Take a break. Get ready for the next exercise!

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Start on your back with your knees bent and feet flat on the floor. Draw in a deep breath, then slowly lift your tailbone towards the ceiling while simultaneously drawing your stomach in. At the top of your bridge, you should only be supporting yourself with your feet, top shoulders and neck. Return slowly with an exhale. Repeat the move!

30 true 3 10 2255778 https://s3.amazonaws.com/prod.skimble/assets/2255778/skimble-workout-trainer-exercise-pelvic-tilt-bridge-1_full.jpg 2255774 https://s3.amazonaws.com/prod.skimble/assets/2255774/skimble-workout-trainer-exercise-pelvic-tilt-bridge-2_full.jpg 2255770 https://s3.amazonaws.com/prod.skimble/assets/2255770/skimble-workout-trainer-exercise-pelvic-tilt-bridge-3_full.jpg 2255767 https://s3.amazonaws.com/prod.skimble/assets/2255767/skimble-workout-trainer-exercise-pelvic-tilt-bridge-4_full.jpg 1485 477c68bd439c88df978a7545a5d292abd39ce76b 1736

Take a break. Get ready for the next exercise!

15 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 1733

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

30 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 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.caftruetruefalsefemaletrue2026-05-17T01:00:12Z 2023-03-13T05:12:37Z Exercise MatPilates, 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 1202946 17294 1 Did you wake up craving some cardio sweatiness today? This bodyweight workout is all you'll need to get your aerobic fix. It's more fun than running on a treadmill for 30 min, that's for sure, so give it a shot! Tone your legs, core, and burn some body fat while you're at it. Warm up and cool down included. https://s3.amazonaws.com/prod.skimble/assets/2694203/skimble-workout-trainer-app-wow-workout-of-the-week_9_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2694203/skimble-workout-trainer-app-wow-workout-of-the-week_9_full.jpg true 84a3be98-28b9-11ed-8bd6-42010a80000c 6 9 false true 831 1202946-cardio-chase false 1790 2 2444

With a clear space in front of you, begin standing on the balls of your feet with your feet hip-width apart. Keeping your legs straight, lift one foot off the ground, then bounce quickly off the ground with the other. Traveling forward, land on the ball of your other foot and bounce back up immediately. Keep bouncing and moving forward, alternating feet.

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

5 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 74948

Stand with your feet together. Step out to the left and lower into a lunge, keeping your knee forward and right leg straight. Then, touch your right leg with your right hand. Return to neutral lunge and push off the left leg back to standing.

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

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Start standing with your feet together. Step out to the right and lower into a lunge, keeping your knee forward and left leg straight. Hold the lunge as you move your left hand to touch your left leg. Return to neutral lunge and push off the right leg back to standing.

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

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Stand with both feet together and arms in front of you with palms together. Start by stepping your right foot out and opening your arms as wide as possible. Step your right foot back in and bring your palms together. Step your left foot out and open those arms nice and wide. Step your left foot back in and bring your palms back together. Repeat.

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

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Stand on one leg with one arm up. Bend at the hip to touch the opposite, rooted foot. The free leg should stay close to your standing leg. After several reps, repeat on the other leg.

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

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

30 true 2.5 true 12 1 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. 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 1733

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

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Stand with your feet together. As you perform a forward right lunge, place your hands on either side of your front foot. After three counts, switch sides. For added balance, place both hands on your front bent knee instead.

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

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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.

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

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Stand tall with your feet hip-width apart. Quickly bounce up and down on the balls of your feet. Don't let your heels touch the ground.

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

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

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

45 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 1 1054

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.

30 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 3011

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

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Stand with feet hip-width apart. Lift and bend a knee, gently pulling it close to your body. Return and repeat while alternating legs.

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Extend one leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and lightly support your upper body with your arms on your upper thigh. Alternating legs.

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

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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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Lie down your back. Cross your right leg over your left leg. Take your legs over to the left side. Stay for 3 breaths. Bring your legs back to center and switch sides. Hug your legs into your chest.

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Stand with your feet hip-width apart facing a table, bar, or wall. Fold forward to 90 degrees and gently touch the table, bar, or wall for balance. Pull your shoulders down and back. Hold your chest up and out. Shift your weight over your heels, leaning back into your hips.

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Lie down on one side with your top leg bent and your bottom arm facing backward. Bring your top arm around to the back and feel a stretch in your pec.

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Stand tall with your arms by your side. Clasp hands together behind your back squeeze your shoulder blades together. Relax your shoulders forward and back. If you'd like, bend at the hips and lift arms away from your back.

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Stand at the top of your mat. Cross your right leg over your left leg and fold forward. For a deeper stretch, turn your upper body slightly to the right. Hold the pose for 5 breaths. Return to center.

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Stand at the top of your mat. Cross your left leg over your right leg and fold forward. For a deeper stretch, turn your upper body slightly to the left. Hold the pose for 5 breaths. Return to center. Perform standing forward fold.

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Sit down on your mat with your legs straight in front. Rest your fingertips by your outer thighs. Inhale and lengthen your spine up. Exhale and fold forward.

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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.

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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.

120 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 354 ed038af6b3e742bffc472b22eee365088e1a3505 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.caftruefalsetruefemalefalse2026-05-31T01:00:13Z 2023-01-30T01:58:48Z Exercise Mat, WallFull Body, Stretching12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1177104 17294 1 When moving makes you feel better, you strap on your sneakers and make it happen because that's just how we operate. We hope you enjoy this casual cardiovascular workout so much that it becomes a part of your workout routine. Be sure to grab a chair or similar for balance. https://s3.amazonaws.com/prod.skimble/assets/2635456/skimble-workout-trainer-app-wow-workout-of-the-week_27_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2635456/skimble-workout-trainer-app-wow-workout-of-the-week_27_full.jpg true 0dbc9d5a-eda9-11eb-b5ef-bc764e1083f0 6 9 false true 1101 1177104-silver-sneakers false 1170 1 1056

Begin by touching your thumb with your index finger. Squeeze the fingers together for three counts before moving on to the next finger.

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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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While seated or standing, hold your hands together. With your arms stretched straight out in front of your chest, round your back and drop your head.

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

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

15 true 2.0 true 3187 https://s3.amazonaws.com/prod.skimble/assets/3187/skimble-workout-trainer-exercise-small-arm-circles-4_full.jpg 3189 https://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3189 https://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3191 https://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_full.jpg 862 5075bcbcc95f66cdd9a82f73892fce5a0440ed29 985

Stand tall with your feet wide apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.

60 true 2.5 true 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 4792 https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg Rest a hand at your waist and raise the other above and across your body. Hold the stretch for a moment at the top. 2702948 https://s3.amazonaws.com/prod.skimble/assets/2702948/skimble-workout-trainer-exercse-alternating-reaches-1_copy_full.jpg Then, return to the center. 4793 https://s3.amazonaws.com/prod.skimble/assets/4793/skimble-workout-trainer-exercse-alternating-reaches-3_full.jpg Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side. 530 http://www.youtube.com/watch?v=Uinm5dvPbAg 893 eb85331c0a5157e7b614ef740aa0e338b47cad00 1024

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.

30 true 2.5 true 3991 https://s3.amazonaws.com/prod.skimble/assets/3991/skimble-workout-trainer-exercise-line-steps-1_full.jpg 3988 https://s3.amazonaws.com/prod.skimble/assets/3988/skimble-workout-trainer-exercise-line-steps-2_full.jpg 3985 https://s3.amazonaws.com/prod.skimble/assets/3985/skimble-workout-trainer-exercise-line-steps-3_full.jpg 3988 https://s3.amazonaws.com/prod.skimble/assets/3988/skimble-workout-trainer-exercise-line-steps-2_full.jpg 414 https://www.youtube.com/watch?v=PSINm3rxWuA 46 7ecec980045bc9a9070c451a3c371cd212c313f5 985

Stand tall with your feet wide apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.

60 true 2.5 true 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 4792 https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg Rest a hand at your waist and raise the other above and across your body. Hold the stretch for a moment at the top. 2702948 https://s3.amazonaws.com/prod.skimble/assets/2702948/skimble-workout-trainer-exercse-alternating-reaches-1_copy_full.jpg Then, return to the center. 4793 https://s3.amazonaws.com/prod.skimble/assets/4793/skimble-workout-trainer-exercse-alternating-reaches-3_full.jpg Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side. 530 http://www.youtube.com/watch?v=Uinm5dvPbAg 893 eb85331c0a5157e7b614ef740aa0e338b47cad00 1024

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.

30 true 2.5 true 3991 https://s3.amazonaws.com/prod.skimble/assets/3991/skimble-workout-trainer-exercise-line-steps-1_full.jpg 3988 https://s3.amazonaws.com/prod.skimble/assets/3988/skimble-workout-trainer-exercise-line-steps-2_full.jpg 3985 https://s3.amazonaws.com/prod.skimble/assets/3985/skimble-workout-trainer-exercise-line-steps-3_full.jpg 3988 https://s3.amazonaws.com/prod.skimble/assets/3988/skimble-workout-trainer-exercise-line-steps-2_full.jpg 414 https://www.youtube.com/watch?v=PSINm3rxWuA 46 7ecec980045bc9a9070c451a3c371cd212c313f5 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 983

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

30 true 5008 https://s3.amazonaws.com/prod.skimble/assets/5008/skimble-workout-trainer-exercise-torso-twists-2_full.jpg 5011 https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 5005 https://s3.amazonaws.com/prod.skimble/assets/5005/skimble-workout-trainer-exercise-torso-twists-3_full.jpg 5011 https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 77 4c5655d5998fbd8dd3571744f0e3dd750b2f4903 1109

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

60 true 5137 https://s3.amazonaws.com/prod.skimble/assets/5137/skimble-workout-trainer-exercise-elbow-to-knee-twists-2_full.jpg 5138 https://s3.amazonaws.com/prod.skimble/assets/5138/skimble-workout-trainer-exercise-elbow-to-knee-twists-1_full.jpg 5134 https://s3.amazonaws.com/prod.skimble/assets/5134/skimble-workout-trainer-exercise-elbow-to-knee-twists-3_full.jpg 5138 https://s3.amazonaws.com/prod.skimble/assets/5138/skimble-workout-trainer-exercise-elbow-to-knee-twists-1_full.jpg 508 0e6510767952f8f0dd73ffc45b11fffecf7b1cc0 983

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

30 true 5008 https://s3.amazonaws.com/prod.skimble/assets/5008/skimble-workout-trainer-exercise-torso-twists-2_full.jpg 5011 https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 5005 https://s3.amazonaws.com/prod.skimble/assets/5005/skimble-workout-trainer-exercise-torso-twists-3_full.jpg 5011 https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 77 4c5655d5998fbd8dd3571744f0e3dd750b2f4903 1109

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

60 true 5137 https://s3.amazonaws.com/prod.skimble/assets/5137/skimble-workout-trainer-exercise-elbow-to-knee-twists-2_full.jpg 5138 https://s3.amazonaws.com/prod.skimble/assets/5138/skimble-workout-trainer-exercise-elbow-to-knee-twists-1_full.jpg 5134 https://s3.amazonaws.com/prod.skimble/assets/5134/skimble-workout-trainer-exercise-elbow-to-knee-twists-3_full.jpg 5138 https://s3.amazonaws.com/prod.skimble/assets/5138/skimble-workout-trainer-exercise-elbow-to-knee-twists-1_full.jpg 508 0e6510767952f8f0dd73ffc45b11fffecf7b1cc0 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1768

Start with feet together and hands by your side. Take a big step to the front with your right leg and let your arms stay back as you lead with your chest. Rock back onto the left leg, bring the right leg to meet the left and clap at the same time. Repeat on the left side clapping everytime your feet come back together.

60 true 4.0 true 18581 https://s3.amazonaws.com/prod.skimble/assets/18581/skimble-workout-trainer-exercise-front-step-and-clap-7_full.jpg 18587 https://s3.amazonaws.com/prod.skimble/assets/18587/skimble-workout-trainer-exercise-front-step-and-clap-6_full.jpg 18595 https://s3.amazonaws.com/prod.skimble/assets/18595/skimble-workout-trainer-exercise-front-step-and-clap-5_full.jpg 18596 https://s3.amazonaws.com/prod.skimble/assets/18596/skimble-workout-trainer-exercise-front-step-and-clap-4_full.jpg 18597 https://s3.amazonaws.com/prod.skimble/assets/18597/skimble-workout-trainer-exercise-front-step-and-clap-3_full.jpg 18598 https://s3.amazonaws.com/prod.skimble/assets/18598/skimble-workout-trainer-exercise-front-step-and-clap-2_full.jpg 18601 https://s3.amazonaws.com/prod.skimble/assets/18601/skimble-workout-trainer-exercise-front-step-and-clap-1_full.jpg 465 f25a5e313bc4f60a68692b256323fc975124e708 1764

Start with feet together and arms down. Step to the right with your right leg, lift up your left arm toward the high corner, and with a bent elbow lift up your right fist and start cranking it in a lasso motion, all at the same time. Give the lasso about 2 quick rotations then fling it around to meet the left arm as you clap your hands together. Now, leave your left arm where it is and retract your right arm toward the right. Shoot the right arm straight out to the right at shoulder-height while stepping your left leg in to meet the right and bring your left arm down by your side.

30 true 4.0 true 19239 https://s3.amazonaws.com/prod.skimble/assets/19239/skimble-workout-trainer-exercise-cowboy-lasso-8_full.jpg 19240 https://s3.amazonaws.com/prod.skimble/assets/19240/skimble-workout-trainer-exercise-cowboy-lasso-7_full.jpg 19245 https://s3.amazonaws.com/prod.skimble/assets/19245/skimble-workout-trainer-exercise-cowboy-lasso-6_full.jpg 19248 https://s3.amazonaws.com/prod.skimble/assets/19248/skimble-workout-trainer-exercise-cowboy-lasso-5_full.jpg 19251 https://s3.amazonaws.com/prod.skimble/assets/19251/skimble-workout-trainer-exercise-cowboy-lasso-4_full.jpg 19256 https://s3.amazonaws.com/prod.skimble/assets/19256/skimble-workout-trainer-exercise-cowboy-lasso-3_full.jpg 19264 https://s3.amazonaws.com/prod.skimble/assets/19264/skimble-workout-trainer-exercise-cowboy-lasso-2_full.jpg 19271 https://s3.amazonaws.com/prod.skimble/assets/19271/skimble-workout-trainer-exercise-cowboy-lasso-1_full.jpg 482 e4a0e0bf48c5688ed8037be046db95a4509f372e 1777

Start standing with feet shoulder-width apart and hands in fists at your chest. Begin rolling your fists around each other. Once you've got the roll down, step your right leg out to the right and tap your left leg behind you. Then step your left leg out to the left as you tap your right leg behind you. Keep the arms rolling the entire time.

30 true 4.0 true 63755 https://s3.amazonaws.com/prod.skimble/assets/63755/skimble-workout-trainer-exercise-dance-cross-rolling-hands-1_full.jpg 63747 https://s3.amazonaws.com/prod.skimble/assets/63747/skimble-workout-trainer-exercise-dance-cross-rolling-hands-2_full.jpg 63741 https://s3.amazonaws.com/prod.skimble/assets/63741/skimble-workout-trainer-exercise-dance-cross-rolling-hands-3_full.jpg 63755 https://s3.amazonaws.com/prod.skimble/assets/63755/skimble-workout-trainer-exercise-dance-cross-rolling-hands-1_full.jpg 63734 https://s3.amazonaws.com/prod.skimble/assets/63734/skimble-workout-trainer-exercise-dance-cross-rolling-hands-4_full.jpg 63732 https://s3.amazonaws.com/prod.skimble/assets/63732/skimble-workout-trainer-exercise-dance-cross-rolling-hands-5_full.jpg 406 f7c01b0722dab4e2137ab918e5c9ba25a8caa7e8 1768

Start with feet together and hands by your side. Take a big step to the front with your right leg and let your arms stay back as you lead with your chest. Rock back onto the left leg, bring the right leg to meet the left and clap at the same time. Repeat on the left side clapping everytime your feet come back together.

60 true 4.0 true 18581 https://s3.amazonaws.com/prod.skimble/assets/18581/skimble-workout-trainer-exercise-front-step-and-clap-7_full.jpg 18587 https://s3.amazonaws.com/prod.skimble/assets/18587/skimble-workout-trainer-exercise-front-step-and-clap-6_full.jpg 18595 https://s3.amazonaws.com/prod.skimble/assets/18595/skimble-workout-trainer-exercise-front-step-and-clap-5_full.jpg 18596 https://s3.amazonaws.com/prod.skimble/assets/18596/skimble-workout-trainer-exercise-front-step-and-clap-4_full.jpg 18597 https://s3.amazonaws.com/prod.skimble/assets/18597/skimble-workout-trainer-exercise-front-step-and-clap-3_full.jpg 18598 https://s3.amazonaws.com/prod.skimble/assets/18598/skimble-workout-trainer-exercise-front-step-and-clap-2_full.jpg 18601 https://s3.amazonaws.com/prod.skimble/assets/18601/skimble-workout-trainer-exercise-front-step-and-clap-1_full.jpg 465 f25a5e313bc4f60a68692b256323fc975124e708 1764

Start with feet together and arms down. Step to the right with your right leg, lift up your left arm toward the high corner, and with a bent elbow lift up your right fist and start cranking it in a lasso motion, all at the same time. Give the lasso about 2 quick rotations then fling it around to meet the left arm as you clap your hands together. Now, leave your left arm where it is and retract your right arm toward the right. Shoot the right arm straight out to the right at shoulder-height while stepping your left leg in to meet the right and bring your left arm down by your side.

30 true 4.0 true 19239 https://s3.amazonaws.com/prod.skimble/assets/19239/skimble-workout-trainer-exercise-cowboy-lasso-8_full.jpg 19240 https://s3.amazonaws.com/prod.skimble/assets/19240/skimble-workout-trainer-exercise-cowboy-lasso-7_full.jpg 19245 https://s3.amazonaws.com/prod.skimble/assets/19245/skimble-workout-trainer-exercise-cowboy-lasso-6_full.jpg 19248 https://s3.amazonaws.com/prod.skimble/assets/19248/skimble-workout-trainer-exercise-cowboy-lasso-5_full.jpg 19251 https://s3.amazonaws.com/prod.skimble/assets/19251/skimble-workout-trainer-exercise-cowboy-lasso-4_full.jpg 19256 https://s3.amazonaws.com/prod.skimble/assets/19256/skimble-workout-trainer-exercise-cowboy-lasso-3_full.jpg 19264 https://s3.amazonaws.com/prod.skimble/assets/19264/skimble-workout-trainer-exercise-cowboy-lasso-2_full.jpg 19271 https://s3.amazonaws.com/prod.skimble/assets/19271/skimble-workout-trainer-exercise-cowboy-lasso-1_full.jpg 482 e4a0e0bf48c5688ed8037be046db95a4509f372e 1777

Start standing with feet shoulder-width apart and hands in fists at your chest. Begin rolling your fists around each other. Once you've got the roll down, step your right leg out to the right and tap your left leg behind you. Then step your left leg out to the left as you tap your right leg behind you. Keep the arms rolling the entire time.

30 true 4.0 true 63755 https://s3.amazonaws.com/prod.skimble/assets/63755/skimble-workout-trainer-exercise-dance-cross-rolling-hands-1_full.jpg 63747 https://s3.amazonaws.com/prod.skimble/assets/63747/skimble-workout-trainer-exercise-dance-cross-rolling-hands-2_full.jpg 63741 https://s3.amazonaws.com/prod.skimble/assets/63741/skimble-workout-trainer-exercise-dance-cross-rolling-hands-3_full.jpg 63755 https://s3.amazonaws.com/prod.skimble/assets/63755/skimble-workout-trainer-exercise-dance-cross-rolling-hands-1_full.jpg 63734 https://s3.amazonaws.com/prod.skimble/assets/63734/skimble-workout-trainer-exercise-dance-cross-rolling-hands-4_full.jpg 63732 https://s3.amazonaws.com/prod.skimble/assets/63732/skimble-workout-trainer-exercise-dance-cross-rolling-hands-5_full.jpg 406 f7c01b0722dab4e2137ab918e5c9ba25a8caa7e8 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 985

Stand tall with your feet wide apart. Rest a hand at your waist and raise the other hand above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.

60 true 2.5 true 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 4792 https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg Rest a hand at your waist and raise the other above and across your body. Hold the stretch for a moment at the top. 2702948 https://s3.amazonaws.com/prod.skimble/assets/2702948/skimble-workout-trainer-exercse-alternating-reaches-1_copy_full.jpg Then, return to the center. 4793 https://s3.amazonaws.com/prod.skimble/assets/4793/skimble-workout-trainer-exercse-alternating-reaches-3_full.jpg Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side. 530 http://www.youtube.com/watch?v=Uinm5dvPbAg 893 eb85331c0a5157e7b614ef740aa0e338b47cad00 1024

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.

30 true 2.5 true 3991 https://s3.amazonaws.com/prod.skimble/assets/3991/skimble-workout-trainer-exercise-line-steps-1_full.jpg 3988 https://s3.amazonaws.com/prod.skimble/assets/3988/skimble-workout-trainer-exercise-line-steps-2_full.jpg 3985 https://s3.amazonaws.com/prod.skimble/assets/3985/skimble-workout-trainer-exercise-line-steps-3_full.jpg 3988 https://s3.amazonaws.com/prod.skimble/assets/3988/skimble-workout-trainer-exercise-line-steps-2_full.jpg 414 https://www.youtube.com/watch?v=PSINm3rxWuA 46 7ecec980045bc9a9070c451a3c371cd212c313f5 983

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

30 true 5008 https://s3.amazonaws.com/prod.skimble/assets/5008/skimble-workout-trainer-exercise-torso-twists-2_full.jpg 5011 https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 5005 https://s3.amazonaws.com/prod.skimble/assets/5005/skimble-workout-trainer-exercise-torso-twists-3_full.jpg 5011 https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 77 4c5655d5998fbd8dd3571744f0e3dd750b2f4903 1109

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

60 true 5137 https://s3.amazonaws.com/prod.skimble/assets/5137/skimble-workout-trainer-exercise-elbow-to-knee-twists-2_full.jpg 5138 https://s3.amazonaws.com/prod.skimble/assets/5138/skimble-workout-trainer-exercise-elbow-to-knee-twists-1_full.jpg 5134 https://s3.amazonaws.com/prod.skimble/assets/5134/skimble-workout-trainer-exercise-elbow-to-knee-twists-3_full.jpg 5138 https://s3.amazonaws.com/prod.skimble/assets/5138/skimble-workout-trainer-exercise-elbow-to-knee-twists-1_full.jpg 508 0e6510767952f8f0dd73ffc45b11fffecf7b1cc0 1768

Start with feet together and hands by your side. Take a big step to the front with your right leg and let your arms stay back as you lead with your chest. Rock back onto the left leg, bring the right leg to meet the left and clap at the same time. Repeat on the left side clapping everytime your feet come back together.

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Start with feet together and arms down. Step to the right with your right leg, lift up your left arm toward the high corner, and with a bent elbow lift up your right fist and start cranking it in a lasso motion, all at the same time. Give the lasso about 2 quick rotations then fling it around to meet the left arm as you clap your hands together. Now, leave your left arm where it is and retract your right arm toward the right. Shoot the right arm straight out to the right at shoulder-height while stepping your left leg in to meet the right and bring your left arm down by your side.

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Start standing with feet shoulder-width apart and hands in fists at your chest. Begin rolling your fists around each other. Once you've got the roll down, step your right leg out to the right and tap your left leg behind you. Then step your left leg out to the left as you tap your right leg behind you. Keep the arms rolling the entire time.

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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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Sit with a straight spine. Stack one leg onto of the other so your ankle is directly on top of your knee. Flex your feet. On an exhale, slowly lean forward folding your chest over your legs. Once you feel the stretch in your hips just hang out and take 5 deep breaths. Switch sides and hold for same length of time.

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Sit with the soles of your feet together and bent knees to the sides.Place your right hand on the floor straight from the hip. Inhale and reach your left arm up and over to a sidebend. Come back to center and switch sides.Take a breath in the seated position.

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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 lengthen 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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Lie down on your back. Extend your legs up, straddle your legs, and bend your knees ninety degrees. Clasp your hands behind your head. Inhale and lift your chest up. Exhale and twist to your right. Inhale and return. Exhale and twist to your left. Inhale and return. Repeat 4x. Hug your legs into your chest.

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Lie down on your back. Clasp your hand behind your head. Cross your right leg over your left leg. Inhale and lift your chest up. Hold the breath and squeeze your inner legs. Exhale and lower your chest down. Repeat 3x. Switch the cross of your legs. Inhale and lift your chest up. Hold the breath and squeeze your inner legs. Exhale and lower your chest down. Repeat 3x. Uncross your legs and hug them into your chest.

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Start in an elbow plank. Lift your hips up and walk your feet into Down Dog while staying on your forearms. Spread your fingers and press into your whole forearms and hands.

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Stand tall with your arms by your side. Clasp hands together behind your back squeeze your shoulder blades together. Relax your shoulders forward and back. If you'd like, bend at the hips and lift arms away from your back.

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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!

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Lie down on your back. Lift your legs, hips and lower back up and over your head. Grab your lower back with your hands. Bend your knees. Scoot your elbows in. Extend your legs up. Make sure your neck is still and comfortable.

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Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and pull shoulder blades back and down. Keep arms beside your torso or raised overhead.

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Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.

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From a forward fold, arch your back slightly and lift your gaze up. Elongate the spine and pull shoulder blades back and down.

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

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For beginners, lower your body by bringing knees, chin, and chest to floor. Otherwise, lower your arms to 90 degrees. Engage the core abdominal muscles and keep your elbows tucked into the body.

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Lie down on your belly. Place your hands on the floor on either side of your chest. Press the tops of your feet and your pubic bone down. Inhale and lift your chest off the floor. Keep your elbows bent.

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Stand with your big toes touching. Inhale, bend your knees and sweep your arms up overhead. Exhale and bring the weight into your heels.

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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.

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Begin in a Right Lunge. Turn your left heel down to the right. Inhale, rise up, and open your arms out to the sides. Brethe deeply.

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From a Right Warrior 2, exhale and slide your left hand down your left leg. Reach your right arm up and over your head.

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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.

20 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1788

Begin in a Left Lunge. Turn your right heel down to the left. Inhale, rise up, and open your arms out. Deepen your breath.

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Start in Left Warrior 2. Exhale. Slide your right hand down your right leg and reach your left arm up and over. Hold a moment. Inhale and return back to Left Warrior 2.

20 53735 https://s3.amazonaws.com/prod.skimble/assets/53735/skimble-workout-trainer-exercise-yoga-left-peaceful-warrior-1_full.jpg 53734 https://s3.amazonaws.com/prod.skimble/assets/53734/skimble-workout-trainer-exercise-yoga-left-peaceful-warrior-2_full.jpg 858 b8fbc0962e969c0988f2595f349c6b03a9c30ec0 1 1264

Squat down. Separate your knees wide. Spread your hands on the floor in front at shoulder-width. Bend your elbows. Lift your heels and hips up. Lean your torso forward and place your shins against the backs of your upper arms. Shift your weight forward until your toes are off the ground. Breathe deeply.

120 6548 https://s3.amazonaws.com/prod.skimble/assets/6548/skimble-workout-trainer-exercise-yoga-crane-pose-1_full.jpg 6545 https://s3.amazonaws.com/prod.skimble/assets/6545/skimble-workout-trainer-exercise-yoga-crane-pose-2_full.jpg 6541 https://s3.amazonaws.com/prod.skimble/assets/6541/skimble-workout-trainer-exercise-yoga-crane-pose-3_full.jpg 1132 723e13c08860ac0a17d9074dc8895db303e9ba0d 2 223

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.

20 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 178

Begin in Downward Facing Dog. Inhale and lift your right leg up and back. Exhale and step forward. Come onto your fingertips.

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Perform a Right Warrior 2. Inhale. Exhale and bring your right hand down to the floor right next to your right foot. Reach your left arm up and over by your ear.

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Have your feet in Warrior 2 position, right fingers on the floor, and left hand on your hip. Step your back foot in and walk your right hand forward and to your right. Inhale and lift your left leg up. Straighten your right leg. Reach your left arm up. Steady your breath.

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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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Start in Downward Facing Dog. Inhale and rock forward to Plank. Exhale to Chaturanga with elbows at 90 degrees. Inhale to Upward Facing Dog with straight arms and chest open. Hold a moment then exhale to Downward Facing Dog. Keep your knees off the mat.

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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.

20 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1841

Begin in Downward Facing Dog. Inhale and lift your left leg up. Exhale and step your foot forward. Come onto your fingertips.

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Perform a Left Warrior 2. Inhale. Exhale and bring your left hand down to the floor right next to your left foot. Reach your right arm up and over by your ear.

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Have your feet in a Warrior 2 position, left fingers on the floor, and right hand on your hip. Step your back foot in and walk your left hand forward and to your left. Inhale and lift your right leg up. Straighten your left leg. Reach your right arm up. Steady your breath.

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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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Start in Downward Facing Dog. Inhale and rock forward to Plank. Exhale to Chaturanga with elbows at 90 degrees. Inhale to Upward Facing Dog with straight arms and chest open. Hold a moment then exhale to Downward Facing Dog. Keep your knees off the mat.

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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.

20 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1798

Begin in a Downward Facing Dog. Inhale and lift your right leg up and back. Exhale and step your right foot forward. Inhale and rise up to Warrior 2. Reach your right arm up and left arm down. Bend your elbows and clasp your hands behind your back.

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From a Right Warrior 2, exhale and bring your right elbow to your right knee. Reach your left arm up and over by your ear.

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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.

20 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1819

Begin in a Downward Facing Dog. Inhale and lift your left leg up and back. Exhale and step your left foot forward. Inhale and rise up to Warrior 2. Reach your left arm up and right arm down. Bend your elbows and clasp your hands behind your back.

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From a Left Warrior 2, exhale and bring your left elbow to your left knee. Reach your right arm up and over by your ear.

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From standing, step your left foot backward and lower into Right Low Lunge. Drop your left knee to the floor. Inhale and reach your left arm up. Exhale and bring your palms together at your heart. Twist to the right by placing your left elbow on your right knee.

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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.

90 42457 https://s3.amazonaws.com/prod.skimble/assets/42457/skimble-workout-trainer-exercise-yoga-right-half-pigeon-1_full.jpg 42458 https://s3.amazonaws.com/prod.skimble/assets/42458/skimble-workout-trainer-exercise-yoga-right-half-pigeon-2_full.jpg 42459 https://s3.amazonaws.com/prod.skimble/assets/42459/skimble-workout-trainer-exercise-yoga-right-half-pigeon-3_full.jpg 42460 https://s3.amazonaws.com/prod.skimble/assets/42460/skimble-workout-trainer-exercise-yoga-right-half-pigeon-4_full.jpg 680 57e75f427e8f6984864a7781d7e8b69194c2ee36 1892

From standing, step your right foot backward and lower into Left Low Lunge. Drop your right knee to the floor. Inhale and reach your right arm up. Exhale and bring your palms together at your heart. Twist to the left by placing your right elbow on your left knee.

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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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Inhale and lift your right leg up. Exhale and step forward. Ground your left heelInhale, lift your chest and clasp your hands behind your back. Exhale and dive in to the inner side of your right leg. If needed, rest your shoulder on your leg. Perform a right lunge.

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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.

20 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1910

Inhale and lift your left leg up. Exhale and step forward. Ground your right heel.Inhale, lift your chest and clasp your hands behind your back. Exhale and dive in to the inner side of your left leg. If needed, rest your shoulder on your leg.Perform a left lunge.

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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.

20 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 1 2292

Lie down on your back. Lift your legs, hips and lower back up and over your head. Grab your lower back with your hands. Bend your knees. Scoot your elbows in. Extend your legs up. Make sure your neck is still and comfortable.

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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.

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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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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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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.

180 59021 https://s3.amazonaws.com/prod.skimble/assets/59021/skimble-workout-trainer-exercise-savasana_full.jpg Simply lie flat on your back, feet and hands spread apart. 5533 https://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground. 5530 https://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg Focus on relaxing, calm yourself and think tranquil thoughts. 354 ed038af6b3e742bffc472b22eee365088e1a3505 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 2023-05-08T06:30:33Z Exercise MatLower Body, Yoga12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1181818 17294 2 Stretching has so many benefits! Not only does it help loosen everything up to prevent injuries from occurring while you exercise, it just feels oh-so-good. Please do not stretch without at least a light warm-up; go for a quick walk, bike ride, or pretend to skip with a jump rope for at least three minutes. Grab your mat and listen to your favorite relaxing music to get in the zone. https://s3.amazonaws.com/prod.skimble/assets/2635452/skimble-workout-trainer-app-wow-workout-of-the-week_23_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2635452/skimble-workout-trainer-app-wow-workout-of-the-week_23_full.jpg true dc209b94-20b0-11ec-bf07-bc764e1059b0 26 2 false true 2142 1181818-total-relax-zone false 600 2 2213

Start standing with your feet hip-width apart. Rock back and forth from your toes to your heels.

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From a forward fold, arch your back slightly and lift your gaze up. Elongate the spine and pull shoulder blades back and down.

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Perform a Left Pyramid. Place your hands on your hips. Inhale and rise up. Open your arms out to the sides. Exhale, turn your torso so your right hand is on your front shin or the floor. Reach your left arm up.

20 57260 https://s3.amazonaws.com/prod.skimble/assets/57260/skimble-workout-trainer-exercise-left-twisting-triangle-1_full.jpg 57268 https://s3.amazonaws.com/prod.skimble/assets/57268/skimble-workout-trainer-exercise-left-twisting-triangle-2_full.jpg 57276 https://s3.amazonaws.com/prod.skimble/assets/57276/skimble-workout-trainer-exercise-left-twisting-triangle-3_full.jpg 57284 https://s3.amazonaws.com/prod.skimble/assets/57284/skimble-workout-trainer-exercise-left-twisting-triangle-4_full.jpg 57292 https://s3.amazonaws.com/prod.skimble/assets/57292/skimble-workout-trainer-exercise-left-twisting-triangle-5_full.jpg 1140 dc2bf4feff8ec451ef9cdee1d82242a445802ff5 869

Extend the left leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and keep your knees together as you lightly support your upper body with your arms on your upper thigh.

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In a forward right lunge, lower down onto your left knee keeping your hips tucked underneath you and glutes squeezed. With your left hand overhead, move your hips slightly forward. For a more intense stretch lean to the right.

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

5 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 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.

20 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 3287

Lie down on your abdomen. Cross your arms right below your shoulders. Stretch your arms out to the sides. Relax your head down. Take 5 breaths and then switch sides.

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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.

20 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. 41331 https://s3.amazonaws.com/prod.skimble/assets/41331/skimble-workout-trainer-exercise-left-twisting-downward-dog-2_full.jpg Try to keep your weight evenly distributed between your hands and feet. 2152169 https://s3.amazonaws.com/prod.skimble/assets/2152169/skimble-workout-trainer-exercise-downward-facing-dog-with-right-leg-raise-1_full.jpg If possible, press your heels toward the floor. Keep your shoulders down and back. 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 794

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

5 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 1869

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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In a forward left lunge, lower down onto your right knee keeping your hips tucked underneath you and glutes squeezed. With your right hand overhead, move your hips slightly forward. For a more intense stretch lean to the left.

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Extend the right leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and keep your knees together as you lightly support your upper body with your arms on your upper thigh.

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Perform a Right Pyramid. Place your hands on your hips. Inhale and rise up. Open your arms to the sides. Exhale, turn your torso so your left hand is on your front shin or the floor. Reach your right arm up.

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Stand with your legs 3 feet apart facing the long side of your mat. Reach your arms up and out. Exhale and fold forward. Bend your knees so that you can scoop your hands under your heels from the back. Reach your arms out. Inhale, come up and step your feet together. Stand tall at the top of your mat.

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Start with your belly on a stability ball, with your legs straight and your hands and toes touching the floor. Reach your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. Return and repeat, alternating sides.

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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 1291

Lie on your back with straight legs resting on top of a stability ball and your arms beside you. Press your heels into the ball as you lift your hips off the floor, attempting to create a straight line from your feet to shoulders. Hold for a few counts, lower slowly and repeat.

25 true 2.5 10 9115 https://s3.amazonaws.com/prod.skimble/assets/9115/skimble-workout-trainer-exercise-floor-bridge-on-ball_full.png 289 30eaaaeaaf156926e90e3c50e51308d8d391dbb4 68

Chill out and breathe!

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Start on your knees with a stability ball about a foot in front of you. Keep your upright position and extend your arms to the center of the ball. Squeeze your glutes and tighten your core as you roll forward onto the ball to your elbows. Hold for a moment then roll back to your beginning position. Maintain a plank position as you roll forward and back

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Chill out and breathe!

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Start on your knees with your back towards a wall and place your feet so that they are flat against it. Position a stability ball in front of you touching your thighs. Lean forward on the ball, straighten your legs and dig your heels into the wall behind you. Place your hands on your head and extend your body into a straight line from head to toe. Lower your upper body down from the hips and return back to your straightened position by squeezing your glutes.

25 true 2.5 10 61276 https://s3.amazonaws.com/prod.skimble/assets/61276/skimble-workout-trainer-exercise-back-extension-on-ball_1_full.jpg 61275 https://s3.amazonaws.com/prod.skimble/assets/61275/skimble-workout-trainer-exercise-back-extension-on-ball_2_full.jpg 306 6973c3443d106d4ab0d6222cf98970878bb85af7 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 1 917

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

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Chill out and breathe!

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Lie on your back and bring your legs straight up and together to 90 degrees. Lift your hips up off of the floor, without rocking your legs.

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Chill out and breathe!

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

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Chill out and breathe!

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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.

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Chill out and breathe!

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Start seated on a stability ball with your feet flat on the floor. Roll yourself down so that your lower back is supported by the curve of the ball. Move your feet so that they are directly underneath your knees and hip-width apart. Place your hands behind your head or across your chest. Slowly lower down and back up, crunching your abs. Keep your hips tucked and glutes squeezed as you contract your abs.

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Chill out and breathe!

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Start seated on a stability ball with a weight in hand and roll your body down by walking your feet forward until the ball meets the tips of your shoulder blades. Keep your head lifted to align neutrally with your spine. Extend the weight over your chest. With straight arms drop the weight to the side towards the floor as you rotate your upper body. Return back to the start position and alternate sides.

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Chill out and breathe!

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Lie on your back with the ball under your upper shoulders and hands behind your head. Exhale as you crunch up to one side, inhale as your return to the ball. Alternate sides.

15 true 1.5 10 11156 https://s3.amazonaws.com/prod.skimble/assets/11156/skimble-workout-trainer-exercise-oblique-ball-crunches-4_full.jpg 11159 https://s3.amazonaws.com/prod.skimble/assets/11159/skimble-workout-trainer-exercise-oblique-ball-crunches-3_full.jpg 11165 https://s3.amazonaws.com/prod.skimble/assets/11165/skimble-workout-trainer-exercise-oblique-ball-crunches-2_full.jpg 11155 https://s3.amazonaws.com/prod.skimble/assets/11155/skimble-workout-trainer-exercise-oblique-ball-crunches-5_full.jpg 345 a41179535b0bcf9a0e342ecd3f5f60c59e031b1d 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 1304

Start seated on a stability ball and roll your body down by walking your feet forward until the ball meets your shoulder blades and your head is resting on the ball. Place your hands on your hips, feet and knees hip-width apart and heels grounded. Squeeze your glutes and push your hips up to the ceiling creating a "table-top" position. Drop your butt back down and repeat.

25 true 2.5 10 2255504 https://s3.amazonaws.com/prod.skimble/assets/2255504/skimble-workout-trainer-exercise-ball-butt-lifts-1_full.jpg 2255494 https://s3.amazonaws.com/prod.skimble/assets/2255494/skimble-workout-trainer-exercise-ball-butt-lifts-2_full.jpg 2255475 https://s3.amazonaws.com/prod.skimble/assets/2255475/skimble-workout-trainer-exercise-ball-butt-lifts-4_full.jpg 2255465 https://s3.amazonaws.com/prod.skimble/assets/2255465/skimble-workout-trainer-exercise-ball-butt-lifts-6_full.jpg 2255464 https://s3.amazonaws.com/prod.skimble/assets/2255464/skimble-workout-trainer-exercise-ball-butt-lifts-5_full.jpg 2255465 https://s3.amazonaws.com/prod.skimble/assets/2255465/skimble-workout-trainer-exercise-ball-butt-lifts-6_full.jpg 2255463 https://s3.amazonaws.com/prod.skimble/assets/2255463/skimble-workout-trainer-exercise-ball-butt-lifts-7_full.jpg 1466 7758b174248e003da7f620801bfb8a46e0fa59a0 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 1 917

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

25 true 2.5 10 6394 https://s3.amazonaws.com/prod.skimble/assets/6394/skimble-workout-trainer-exercise-yta-1_full.jpg 6395 https://s3.amazonaws.com/prod.skimble/assets/6395/skimble-workout-trainer-exercise-yta-2_full.jpg 6396 https://s3.amazonaws.com/prod.skimble/assets/6396/skimble-workout-trainer-exercise-yta-3_full.jpg 194 a0528f329cadee0c486622a355332518c5212347 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 829

Lie on your back and bring your legs straight up and together to 90 degrees. Lift your hips up off of the floor, without rocking your legs.

15 true 1.5 10 4990 https://s3.amazonaws.com/prod.skimble/assets/4990/skimble-workout-trainer-exercse-pulse-ups-1_full.jpg 4987 https://s3.amazonaws.com/prod.skimble/assets/4987/skimble-workout-trainer-exercse-pulse-ups-2_full.jpg 4984 https://s3.amazonaws.com/prod.skimble/assets/4984/skimble-workout-trainer-exercse-pulse-ups-3_full.jpg 424 https://www.youtube.com/watch?v=jypXBg6xQyc 199 16916c2925e2f1ca06ebc56c75ae2aef14f30af4 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 942

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

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

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 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 10 2 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 68

Chill out and breathe!

25 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 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 1622

Start with your belly on a stability ball, with your legs straight and your hands and toes touching the floor. Reach your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. Return and repeat, alternating sides.

30 true 3 10 59149 https://s3.amazonaws.com/prod.skimble/assets/59149/skimble-workout-trainer-exercise-stability-ball-bird-dog-1_full.jpg 59157 https://s3.amazonaws.com/prod.skimble/assets/59157/skimble-workout-trainer-exercise-stability-ball-bird-dog-2_full.jpg 59149 https://s3.amazonaws.com/prod.skimble/assets/59149/skimble-workout-trainer-exercise-stability-ball-bird-dog-1_full.jpg 59165 https://s3.amazonaws.com/prod.skimble/assets/59165/skimble-workout-trainer-exercise-stability-ball-bird-dog-3_full.jpg 323 b3bc01597fd9e693f9ce75236b8aace36382ea2d 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 1291

Lie on your back with straight legs resting on top of a stability ball and your arms beside you. Press your heels into the ball as you lift your hips off the floor, attempting to create a straight line from your feet to shoulders. Hold for a few counts, lower slowly and repeat.

25 true 2.5 10 9115 https://s3.amazonaws.com/prod.skimble/assets/9115/skimble-workout-trainer-exercise-floor-bridge-on-ball_full.png 289 30eaaaeaaf156926e90e3c50e51308d8d391dbb4 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 1305

Start on your knees with a stability ball about a foot in front of you. Keep your upright position and extend your arms to the center of the ball. Squeeze your glutes and tighten your core as you roll forward onto the ball to your elbows. Hold for a moment then roll back to your beginning position. Maintain a plank position as you roll forward and back

25 true 2.5 10 2255389 https://s3.amazonaws.com/prod.skimble/assets/2255389/skimble-workout-trainer-exercise-ball-ab-rolls-1_full.jpg 2255376 https://s3.amazonaws.com/prod.skimble/assets/2255376/skimble-workout-trainer-exercise-ball-ab-rolls-2_full.jpg 2255367 https://s3.amazonaws.com/prod.skimble/assets/2255367/skimble-workout-trainer-exercise-ball-ab-rolls-3_full.jpg 2255359 https://s3.amazonaws.com/prod.skimble/assets/2255359/skimble-workout-trainer-exercise-ball-ab-rolls-4_full.jpg 2255350 https://s3.amazonaws.com/prod.skimble/assets/2255350/skimble-workout-trainer-exercise-ball-ab-rolls-5_full.jpg 2255346 https://s3.amazonaws.com/prod.skimble/assets/2255346/skimble-workout-trainer-exercise-ball-ab-rolls-6_full.jpg 2255367 https://s3.amazonaws.com/prod.skimble/assets/2255367/skimble-workout-trainer-exercise-ball-ab-rolls-3_full.jpg 2255343 https://s3.amazonaws.com/prod.skimble/assets/2255343/skimble-workout-trainer-exercise-ball-ab-rolls-7_full.jpg 1491 d08f2582f18cf8a0d2393c41d7a253cd440b3832 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 1302

Start on your knees with your back towards a wall and place your feet so that they are flat against it. Position a stability ball in front of you touching your thighs. Lean forward on the ball, straighten your legs and dig your heels into the wall behind you. Place your hands on your head and extend your body into a straight line from head to toe. Lower your upper body down from the hips and return back to your straightened position by squeezing your glutes.

25 true 2.5 10 61276 https://s3.amazonaws.com/prod.skimble/assets/61276/skimble-workout-trainer-exercise-back-extension-on-ball_1_full.jpg 61275 https://s3.amazonaws.com/prod.skimble/assets/61275/skimble-workout-trainer-exercise-back-extension-on-ball_2_full.jpg 306 6973c3443d106d4ab0d6222cf98970878bb85af7 68

Chill out and breathe!

25 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 917

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

25 true 2.5 10 6394 https://s3.amazonaws.com/prod.skimble/assets/6394/skimble-workout-trainer-exercise-yta-1_full.jpg 6395 https://s3.amazonaws.com/prod.skimble/assets/6395/skimble-workout-trainer-exercise-yta-2_full.jpg 6396 https://s3.amazonaws.com/prod.skimble/assets/6396/skimble-workout-trainer-exercise-yta-3_full.jpg 194 a0528f329cadee0c486622a355332518c5212347 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 829

Lie on your back and bring your legs straight up and together to 90 degrees. Lift your hips up off of the floor, without rocking your legs.

15 true 1.5 10 4990 https://s3.amazonaws.com/prod.skimble/assets/4990/skimble-workout-trainer-exercse-pulse-ups-1_full.jpg 4987 https://s3.amazonaws.com/prod.skimble/assets/4987/skimble-workout-trainer-exercse-pulse-ups-2_full.jpg 4984 https://s3.amazonaws.com/prod.skimble/assets/4984/skimble-workout-trainer-exercse-pulse-ups-3_full.jpg 424 https://www.youtube.com/watch?v=jypXBg6xQyc 199 16916c2925e2f1ca06ebc56c75ae2aef14f30af4 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 942

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

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

Chill out and breathe!

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

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

20 true 2 true 10 2 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 68

Chill out and breathe!

25 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 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 1290

Start seated on a stability ball with your feet flat on the floor. Roll yourself down so that your lower back is supported by the curve of the ball. Move your feet so that they are directly underneath your knees and hip-width apart. Place your hands behind your head or across your chest. Slowly lower down and back up, crunching your abs. Keep your hips tucked and glutes squeezed as you contract your abs.

15 true 1.5 10 50719 https://s3.amazonaws.com/prod.skimble/assets/50719/skimble-workout-trainer-exercise-ball-crunches-1_full.jpg 50713 https://s3.amazonaws.com/prod.skimble/assets/50713/skimble-workout-trainer-exercise-ball-crunches-2_full.jpg 50706 https://s3.amazonaws.com/prod.skimble/assets/50706/skimble-workout-trainer-exercise-ball-crunches-3_full.jpg 50696 https://s3.amazonaws.com/prod.skimble/assets/50696/skimble-workout-trainer-exercise-ball-crunches-4_full.jpg 50692 https://s3.amazonaws.com/prod.skimble/assets/50692/skimble-workout-trainer-exercise-ball-crunches-5_full.jpg 722 8a67d1b37402e4c50500ccb9a1d7e800b84e8899 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 1307

Start seated on a stability ball with a weight in hand and roll your body down by walking your feet forward until the ball meets the tips of your shoulder blades. Keep your head lifted to align neutrally with your spine. Extend the weight over your chest. With straight arms drop the weight to the side towards the floor as you rotate your upper body. Return back to the start position and alternate sides.

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Chill out and breathe!

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Lie on your back with the ball under your upper shoulders and hands behind your head. Exhale as you crunch up to one side, inhale as your return to the ball. Alternate sides.

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Chill out and breathe!

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Start seated on a stability ball and roll your body down by walking your feet forward until the ball meets your shoulder blades and your head is resting on the ball. Place your hands on your hips, feet and knees hip-width apart and heels grounded. Squeeze your glutes and push your hips up to the ceiling creating a "table-top" position. Drop your butt back down and repeat.

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Chill out and breathe!

25 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 917

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

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Chill out and breathe!

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Lie on your back and bring your legs straight up and together to 90 degrees. Lift your hips up off of the floor, without rocking your legs.

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Chill out and breathe!

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

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Chill out and breathe!

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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.

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Chill out and breathe!

25 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 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 1295

Kneel down on the floor with a stability ball in front of you. Place your forearms on the ball, tuck your toes under and extend your legs straight so that you are supporting your body with just your feet and elbows in a plank position. Hold.

60 9139 https://s3.amazonaws.com/prod.skimble/assets/9139/skimble-workout-trainer-exercise-elbow-plank-on-stability-ball_full.jpg 351 6d94a26976152a96845930d370fc617de138ca11 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 2023-02-06T19:58:05Z Stability Ball, DumbbellsCore, Back12082010-08-09T22:02:39Z11729494wbf51pqn17Skimble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 1196657 17294 1 We know there's a lot going on in that beautiful pumper of yours and so we are going to give you a dose of cardiovascular medicine that your heart so badly wants and deserves. For this low-impact workout we ask that you keep water, a chair, and a towel close by. A warm-up is included. Let's give your heart a gentle "beat"-ing! https://s3.amazonaws.com/prod.skimble/assets/2637706/skimble-workout-trainer-app-wow-workout-of-the-week_38-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2637706/skimble-workout-trainer-app-wow-workout-of-the-week_38-2_full.jpg true ad95af90-c654-11ec-897e-42010a800017 11 14 false true 1021 1196657-heartfelt-cardio false 2998 1 2215

Sit upright on a chair or the floor. Prop one foot on the opposite thigh and circle the foot. After several circles one way, switch directions. Release then repeat with the other foot propped up.

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Stand with your feet slightly wider than hip width and your arms directly in front of you. While keeping your chest lifted, bring your right knee to your left elbow. Lower your knee to the ground and alternate sides.

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Stand tall with your feet hip-width apart. Lift one knee until your thigh is parallel with the floor. Flex and extend your leg. Hold a moment then lower your foot back to the ground. Repeat, alternating legs.

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Reach your arms overhead. Clasp your hands and point the index fingers up. Take a stride forward with your right leg and lift your left leg up. Bring your left leg, upper body and arms parallel to the floor. Hold for a few breaths before returning to start and repeating on the opposite side.

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Lower you chin down toward your chest and feel the stretch throughout the back of your neck.

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Let your chin drop down to your chest. Circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.

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Let your chin drop down to your chest. Circle your neck slowly, taking the left ear to the left shoulder, the head back, and then the right ear to the right shoulder.

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Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.

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Stand with your feet together. Step out to the left and lower into a lunge, keeping your knee forward and right leg straight. Then, touch your right leg with your right hand. Return to neutral lunge and push off the left leg back to standing.

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Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.

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Start standing with your feet together. Step out to the right and lower into a lunge, keeping your knee forward and left leg straight. Hold the lunge as you move your left hand to touch your left leg. Return to neutral lunge and push off the right leg back to standing.

13 true 2.5 true 1 true 5 2506632 https://s3.amazonaws.com/prod.skimble/assets/2506632/skimble-workout-trainer-exercise-right-side-lunge-_touch-01_full.jpg 2506627 https://s3.amazonaws.com/prod.skimble/assets/2506627/skimble-workout-trainer-exercise-right-side-lunge-_touch-03_full.jpg 2506631 https://s3.amazonaws.com/prod.skimble/assets/2506631/skimble-workout-trainer-exercise-right-side-lunge-_touch-04_full.jpg 2506628 https://s3.amazonaws.com/prod.skimble/assets/2506628/skimble-workout-trainer-exercise-right-side-lunge-_touch-05_full.jpg 2506629 https://s3.amazonaws.com/prod.skimble/assets/2506629/skimble-workout-trainer-exercise-right-side-lunge-_touch-06_full.jpg 1571 4435bc6f760e6ff44bb1b2e257a63959d44adcfd 1161

Stand with your feet together. As you perform a forward right lunge, place your hands on either side of your front foot. After three counts, switch sides. For added balance, place both hands on your front bent knee instead.

40 true 4.0 10 2506283 https://s3.amazonaws.com/prod.skimble/assets/2506283/skimble-workout-trainer-exercise-runners-lunges-01_full.jpg 2506284 https://s3.amazonaws.com/prod.skimble/assets/2506284/skimble-workout-trainer-exercise-runners-lunges-02_full.jpg 1562 48f4d1e0fe71b3f33d82f895a1cc42a571094cea 143

Extend and turn one hand downward so that the wrist faces down. With the opposite hand, pull the hand of the extended arm to feel a stretch in the upper forearm. Hold for five counts then switch hands.

15 48804 https://s3.amazonaws.com/prod.skimble/assets/48804/skimble-workout-trainer-exercise-wrist-extensor-stretches-4_full.jpg 48796 https://s3.amazonaws.com/prod.skimble/assets/48796/skimble-workout-trainer-exercise-wrist-extensor-stretches-3_full.jpg 48788 https://s3.amazonaws.com/prod.skimble/assets/48788/skimble-workout-trainer-exercise-wrist-extensor-stretches-2_full.jpg 48780 https://s3.amazonaws.com/prod.skimble/assets/48780/skimble-workout-trainer-exercise-wrist-extensor-stretches-1_full.jpg 847 b3579886de67c0ec0858d07c00a018d182f0e00e 1077

Lift one arm with palm facing downward. Grasp the underside of the fingers with your other hand. Straighten your elbow and pull your hand in toward the forearm. Hold for five counts before alternating sides.

15 true 5.0 48804 https://s3.amazonaws.com/prod.skimble/assets/48804/skimble-workout-trainer-exercise-wrist-extensor-stretches-4_full.jpg 48796 https://s3.amazonaws.com/prod.skimble/assets/48796/skimble-workout-trainer-exercise-wrist-extensor-stretches-3_full.jpg 48788 https://s3.amazonaws.com/prod.skimble/assets/48788/skimble-workout-trainer-exercise-wrist-extensor-stretches-2_full.jpg 48780 https://s3.amazonaws.com/prod.skimble/assets/48780/skimble-workout-trainer-exercise-wrist-extensor-stretches-1_full.jpg 390 http://www.youtube.com/watch?v=W_HY-NhNh5Q 39 7f2d567cc4400c557218e51cc16fb29cf66715e6 1072

Make relaxed fists with your hands. Begin the movement from your wrists and perform inward hand circles.

8 true 1.5 5 46187 https://s3.amazonaws.com/prod.skimble/assets/46187/skimble-workout-trainer-exercise-inward-wrist-circles-1_full.jpg 46184 https://s3.amazonaws.com/prod.skimble/assets/46184/skimble-workout-trainer-exercise-inward-wrist-circles-2_full.jpg 46181 https://s3.amazonaws.com/prod.skimble/assets/46181/skimble-workout-trainer-exercise-inward-wrist-circles-3_full.jpg 46180 https://s3.amazonaws.com/prod.skimble/assets/46180/skimble-workout-trainer-exercise-inward-wrist-circles-4_full.jpg 855 8c41aef8848a26e4ea9b8b859d7225815b3a7d24 1069

Make relaxed fists with your hands. Begin the movement from your wrists and perform outward hand circles.

8 true 1.5 5 51910 https://s3.amazonaws.com/prod.skimble/assets/51910/skimble-workout-trainer-exercise-outward-wrist-circles-1_full.jpg 51918 https://s3.amazonaws.com/prod.skimble/assets/51918/skimble-workout-trainer-exercise-outward-wrist-circles-2_full.jpg 51926 https://s3.amazonaws.com/prod.skimble/assets/51926/skimble-workout-trainer-exercise-outward-wrist-circles-3_full.jpg 51934 https://s3.amazonaws.com/prod.skimble/assets/51934/skimble-workout-trainer-exercise-outward-wrist-circles-4_full.jpg 840 bcf63529c56de5b4b9e6afd6d5291351362e38fa 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.

25 true 2.5 true 1 true 10 1 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. 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!

30 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 1008

Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.

10 true 2.0 5 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 74344

Stand with both feet together and arms in front of you with palms together. Start by stepping your right foot out and opening your arms as wide as possible. Step your right foot back in and bring your palms together. Step your left foot out and open those arms nice and wide. Step your left foot back in and bring your palms back together. Repeat.

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Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.

20 true 2.0 10 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 74344

Stand with both feet together and arms in front of you with palms together. Start by stepping your right foot out and opening your arms as wide as possible. Step your right foot back in and bring your palms together. Step your left foot out and open those arms nice and wide. Step your left foot back in and bring your palms back together. Repeat.

30 true 2486212 https://s3.amazonaws.com/prod.skimble/assets/2486212/skimble-workout-darlene-exercise-modified-seal-jacks-01_full.jpg 2486206 https://s3.amazonaws.com/prod.skimble/assets/2486206/skimble-workout-darlene-exercise-modified-seal-jacks-07_full.jpg 2486209 https://s3.amazonaws.com/prod.skimble/assets/2486209/skimble-workout-darlene-exercise-modified-seal-jacks-03_full.jpg 2486208 https://s3.amazonaws.com/prod.skimble/assets/2486208/skimble-workout-darlene-exercise-modified-seal-jacks-04_full.jpg 2486207 https://s3.amazonaws.com/prod.skimble/assets/2486207/skimble-workout-darlene-exercise-modified-seal-jacks-05_full.jpg 2486206 https://s3.amazonaws.com/prod.skimble/assets/2486206/skimble-workout-darlene-exercise-modified-seal-jacks-07_full.jpg 2486211 https://s3.amazonaws.com/prod.skimble/assets/2486211/skimble-workout-darlene-exercise-modified-seal-jacks-08_full.jpg 2486213 https://s3.amazonaws.com/prod.skimble/assets/2486213/skimble-workout-darlene-exercise-modified-seal-jacks-09_full.jpg 2486214 https://s3.amazonaws.com/prod.skimble/assets/2486214/skimble-workout-darlene-exercise-modified-seal-jacks-10_full.jpg 2486219 https://s3.amazonaws.com/prod.skimble/assets/2486219/skimble-workout-darlene-exercise-modified-seal-jacks-11_full.jpg 1510 962c63301f20f5a8051700571c072dc367d9b19c 1008

Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.

30 true 2.0 15 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 74344

Stand with both feet together and arms in front of you with palms together. Start by stepping your right foot out and opening your arms as wide as possible. Step your right foot back in and bring your palms together. Step your left foot out and open those arms nice and wide. Step your left foot back in and bring your palms back together. Repeat.

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Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.

20 true 2.0 10 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 74344

Stand with both feet together and arms in front of you with palms together. Start by stepping your right foot out and opening your arms as wide as possible. Step your right foot back in and bring your palms together. Step your left foot out and open those arms nice and wide. Step your left foot back in and bring your palms back together. Repeat.

30 true 2486212 https://s3.amazonaws.com/prod.skimble/assets/2486212/skimble-workout-darlene-exercise-modified-seal-jacks-01_full.jpg 2486206 https://s3.amazonaws.com/prod.skimble/assets/2486206/skimble-workout-darlene-exercise-modified-seal-jacks-07_full.jpg 2486209 https://s3.amazonaws.com/prod.skimble/assets/2486209/skimble-workout-darlene-exercise-modified-seal-jacks-03_full.jpg 2486208 https://s3.amazonaws.com/prod.skimble/assets/2486208/skimble-workout-darlene-exercise-modified-seal-jacks-04_full.jpg 2486207 https://s3.amazonaws.com/prod.skimble/assets/2486207/skimble-workout-darlene-exercise-modified-seal-jacks-05_full.jpg 2486206 https://s3.amazonaws.com/prod.skimble/assets/2486206/skimble-workout-darlene-exercise-modified-seal-jacks-07_full.jpg 2486211 https://s3.amazonaws.com/prod.skimble/assets/2486211/skimble-workout-darlene-exercise-modified-seal-jacks-08_full.jpg 2486213 https://s3.amazonaws.com/prod.skimble/assets/2486213/skimble-workout-darlene-exercise-modified-seal-jacks-09_full.jpg 2486214 https://s3.amazonaws.com/prod.skimble/assets/2486214/skimble-workout-darlene-exercise-modified-seal-jacks-10_full.jpg 2486219 https://s3.amazonaws.com/prod.skimble/assets/2486219/skimble-workout-darlene-exercise-modified-seal-jacks-11_full.jpg 1510 962c63301f20f5a8051700571c072dc367d9b19c 1008

Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down.

10 true 2.0 5 2151433 https://s3.amazonaws.com/prod.skimble/assets/2151433/skimble-workout-trainer-exercise-squat-pulses-1_full.jpg 2151441 https://s3.amazonaws.com/prod.skimble/assets/2151441/skimble-workout-trainer-exercise-squat-pulses-2_full.jpg 2151449 https://s3.amazonaws.com/prod.skimble/assets/2151449/skimble-workout-trainer-exercise-squat-pulses-3_full.jpg 2151456 https://s3.amazonaws.com/prod.skimble/assets/2151456/skimble-workout-trainer-exercise-squat-pulses-4_full.jpg 2151465 https://s3.amazonaws.com/prod.skimble/assets/2151465/skimble-workout-trainer-exercise-squat-pulses-5_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3 1126

Start standing with your feet together. Bend your elbows so your hands are in front of your chest, optionally holding weights. Step your right foot out to the side and squat down. Push off with your right foot back to center and repeat on the left side.

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Stand tall and bring your hands up in front of you, palms down. Draw your right knee all the way up to your right hand, then bring it back down. Repeat on the other side. Keep going, at a steady pace.

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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.

40 true 4.0 true 10 32768 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 68

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 74342

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

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Chill out and breathe!

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 3 1021

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

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

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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.

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Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 74342

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

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Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1108

Stand tall with your hands on your hips. Step out to the left and perform a lunge. Keep your knee tracking over your toes, push off the left leg and return to standing. Repeat.

15 true 3.0 5 2151532 https://s3.amazonaws.com/prod.skimble/assets/2151532/skimble-workout-trainer-exercise-left-lateral-lunges-2_full.jpg 2151536 https://s3.amazonaws.com/prod.skimble/assets/2151536/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg 2151539 https://s3.amazonaws.com/prod.skimble/assets/2151539/skimble-workout-trainer-exercise-left-lateral-lunges-4_full.jpg 2151536 https://s3.amazonaws.com/prod.skimble/assets/2151536/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg 1436 3f974968dd7237aa9f47ea71ec5cc8d36ff29577 1107

Stand with good posture with your hands on your hips. Step out to the right and perform a lunge. Keep your knee tracking over your toes, push off the right leg and return to standing. Repeat.

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Start on your hands and knees in a pushup position. Lift one knee out to the side then to your tricep and return. Repeat with the other leg and continue, alternating sides.

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Stand tall with your hands on your hips. Step out to the left and perform a lunge. Keep your knee tracking over your toes, push off the left leg and return to standing. Repeat.

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Stand with good posture with your hands on your hips. Step out to the right and perform a lunge. Keep your knee tracking over your toes, push off the right leg and return to standing. Repeat.

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Start on your hands and knees in a pushup position. Lift one knee out to the side then to your tricep and return. Repeat with the other leg and continue, alternating sides.

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Stand tall with your hands on your hips. Step out to the left and perform a lunge. Keep your knee tracking over your toes, push off the left leg and return to standing. Repeat.

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Stand with good posture with your hands on your hips. Step out to the right and perform a lunge. Keep your knee tracking over your toes, push off the right leg and return to standing. Repeat.

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Start on your hands and knees in a pushup position. Lift one knee out to the side then to your tricep and return. Repeat with the other leg and continue, alternating sides.

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Sit on the floor with your legs extended, arms reaching out in front of your chest, palms facing in. Cross your right leg on top of your left. Pull your abs in and lean backwards about 45 degrees. Bend your left knee as you sit up and reach your arms across your right thigh. Lower your leg and untwist, returning to your reclined position. Repeat on the opposite side.

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Lie on your back and in one smooth motion, snap up and over into a wide leg center stretch. Listen to your body as you work hard on sitting up with your core contractions and then increasing your straddle.

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

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Skip in place whiling making sure legs and arms are moving in opposition. Try to start and stop in the same place without moving across the floor. Hop high!

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

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Begin standing with your arms extended straight out in front. While performing light hop kicks simultaneously criss-cross your hands, alternating lead limbs. This move warms the whole body up. Activate your core by squeezing it!

45 true 41039 https://s3.amazonaws.com/prod.skimble/assets/41039/skimble-workout-trainer-exercise-side-mummy-kicks-1_full.jpg 41034 https://s3.amazonaws.com/prod.skimble/assets/41034/skimble-workout-trainer-exercise-side-mummy-kicks-2_full.jpg 41030 https://s3.amazonaws.com/prod.skimble/assets/41030/skimble-workout-trainer-exercise-side-mummy-kicks-3_full.jpg 41024 https://s3.amazonaws.com/prod.skimble/assets/41024/skimble-workout-trainer-exercise-side-mummy-kicks-4_full.jpg 41020 https://s3.amazonaws.com/prod.skimble/assets/41020/skimble-workout-trainer-exercise-side-mummy-kicks-5_full.jpg 41011 https://s3.amazonaws.com/prod.skimble/assets/41011/skimble-workout-trainer-exercise-side-mummy-kicks-6_full.jpg 41006 https://s3.amazonaws.com/prod.skimble/assets/41006/skimble-workout-trainer-exercise-side-mummy-kicks-7_full.jpg 41002 https://s3.amazonaws.com/prod.skimble/assets/41002/skimble-workout-trainer-exercise-side-mummy-kicks-8_full.jpg 41001 https://s3.amazonaws.com/prod.skimble/assets/41001/skimble-workout-trainer-exercise-side-mummy-kicks-9_full.jpg 616 7d664e10094891c516af0713687dafbc67f9cd8e 68

Chill out and breathe!

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

45 true 1.0 true 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 1683

Start on your hands and knees on the floor. Pull your abs in and walk your hands out until you create a straight line from the top of your head to your kneecaps. You can stay on your forwards with a 90 degree bend at your elbows or pus to plank by fixing your hands so that they are directly underneath your shoulders.

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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.

45 true 4.0 true 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 68

Chill out and breathe!

30 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1608

Sit in a comfortable position. Rest the tops of your hands on your knees. Inhale. Open your mouth and exhale out loud like a lion. Repeat.

30 10808 https://s3.amazonaws.com/prod.skimble/assets/10808/skimble-workout-trainer-exercise-lions-breath-2_full.jpg 10807 https://s3.amazonaws.com/prod.skimble/assets/10807/skimble-workout-trainer-exercise-lions-breath-1_full.jpg 276 5e461c4db59cd453f3fc8c5e870a1f0970ca85b9 1149

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.

30 1707413 https://s3.amazonaws.com/prod.skimble/assets/1707413/skimble-workout-trainer-exercise-yoga-happy-baby-1_full.jpg 1707414 https://s3.amazonaws.com/prod.skimble/assets/1707414/skimble-workout-trainer-exercise-yoga-happy-baby-2_full.jpg 1707421 https://s3.amazonaws.com/prod.skimble/assets/1707421/skimble-workout-trainer-exercise-yoga-happy-baby-3_full.jpg 1707429 https://s3.amazonaws.com/prod.skimble/assets/1707429/skimble-workout-trainer-exercise-yoga-happy-baby-4_full.jpg 1707436 https://s3.amazonaws.com/prod.skimble/assets/1707436/skimble-workout-trainer-exercise-yoga-happy-baby-5_full.jpg 1707445 https://s3.amazonaws.com/prod.skimble/assets/1707445/skimble-workout-trainer-exercise-yoga-happy-baby-6_full.jpg 1707451 https://s3.amazonaws.com/prod.skimble/assets/1707451/skimble-workout-trainer-exercise-yoga-happy-baby-7_full.jpg 1707455 https://s3.amazonaws.com/prod.skimble/assets/1707455/skimble-workout-trainer-exercise-yoga-happy-baby-8_full.jpg 1707458 https://s3.amazonaws.com/prod.skimble/assets/1707458/skimble-workout-trainer-exercise-yoga-happy-baby-9_full.jpg 1707464 https://s3.amazonaws.com/prod.skimble/assets/1707464/skimble-workout-trainer-exercise-yoga-happy-baby-10_full.jpg 1301 6b869c60a1aceeb4b6799b406686224fb76b04bf 3288

Lie down on your back. Bend your knees 90 degrees. Plant your feet on the floor as wide as the mat. Bring your knees together to touch.

60 587991 https://s3.amazonaws.com/prod.skimble/assets/587991/skimble-workout-trainer-exercise-savasana-for-lower-back_279a0157-2_full.jpg 587991 https://s3.amazonaws.com/prod.skimble/assets/587991/skimble-workout-trainer-exercise-savasana-for-lower-back_279a0157-2_full.jpg 587995 https://s3.amazonaws.com/prod.skimble/assets/587995/skimble-workout-trainer-exercise-savasana-for-lower-back_279a0158-3_full.jpg 587991 https://s3.amazonaws.com/prod.skimble/assets/587991/skimble-workout-trainer-exercise-savasana-for-lower-back_279a0157-2_full.jpg 1227 debe070d503b87b99ff6b5f7a3b9a05570078b38 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.caftruetruefalsefemaletrue2026-05-17T01:00:12Z 2022-09-19T02:11:36Z Exercise Mat, ChairCardio, Full 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 1207533 17294 3 This is a sub-hour LIIT workout; short for Low Impact Interval Training. This type of workout is just what you need to start or end your week with. You will be feeling it from head to toe and will soon be craving more of this effective low-impact style of training. https://s3.amazonaws.com/prod.skimble/assets/2711165/skimble-workout-trainer-app-wow-workout-of-the-week_20_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2711165/skimble-workout-trainer-app-wow-workout-of-the-week_20_full.jpg true 05b45e7a-77d9-11ed-bcce-42010a800017 16 8 false true 763 1207533-low-impact-fat-burner false 3102 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.

30 true 2.5 true 1 true 12 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. 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 1733

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

15 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 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.

30 true 4.0 true 2 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 1733

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

15 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 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.

24 true 3.0 true 8 1 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 1733

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

15 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 1201

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

30 true 2 6296 https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_full.jpg Stand with your left foot back and both fists in front of your face, one fist above the other. 6293 https://s3.amazonaws.com/prod.skimble/assets/6293/skimble-workout-trainer-exercise-kickboxing-rapid-punches-2_full.jpg Circle both fists around each other in a rapid motion. 6290 https://s3.amazonaws.com/prod.skimble/assets/6290/skimble-workout-trainer-exercise-kickboxing-rapid-punches-3_full.jpg Develop a rhythm for your punches. 6289 https://s3.amazonaws.com/prod.skimble/assets/6289/skimble-workout-trainer-exercise-kickboxing-rapid-punches-4_full.jpg Remember to keep your core tight. Switch your feet up to focus more on the other arm. 224 e9f39e36b169c200c61cb6d74393833acc98af9a 1733

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

60 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 1 292

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.

38 true 2.5 15 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 5060 https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings. 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce 1733

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

15 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 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.

45 true 4.0 true 2 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 1733

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

15 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 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 3.0 true 12 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 1733

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

15 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 1201

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

45 true 3 6296 https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_full.jpg Stand with your left foot back and both fists in front of your face, one fist above the other. 6293 https://s3.amazonaws.com/prod.skimble/assets/6293/skimble-workout-trainer-exercise-kickboxing-rapid-punches-2_full.jpg Circle both fists around each other in a rapid motion. 6290 https://s3.amazonaws.com/prod.skimble/assets/6290/skimble-workout-trainer-exercise-kickboxing-rapid-punches-3_full.jpg Develop a rhythm for your punches. 6289 https://s3.amazonaws.com/prod.skimble/assets/6289/skimble-workout-trainer-exercise-kickboxing-rapid-punches-4_full.jpg Remember to keep your core tight. Switch your feet up to focus more on the other arm. 224 e9f39e36b169c200c61cb6d74393833acc98af9a 1733

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

60 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 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.

50 true 2.5 true 1 true 20 2 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. 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 1733

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

15 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 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 4.0 true 2 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 1733

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

15 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 266

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

60 true 3.0 true 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 1733

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

15 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 1201

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

60 true 3 6296 https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_full.jpg Stand with your left foot back and both fists in front of your face, one fist above the other. 6293 https://s3.amazonaws.com/prod.skimble/assets/6293/skimble-workout-trainer-exercise-kickboxing-rapid-punches-2_full.jpg Circle both fists around each other in a rapid motion. 6290 https://s3.amazonaws.com/prod.skimble/assets/6290/skimble-workout-trainer-exercise-kickboxing-rapid-punches-3_full.jpg Develop a rhythm for your punches. 6289 https://s3.amazonaws.com/prod.skimble/assets/6289/skimble-workout-trainer-exercise-kickboxing-rapid-punches-4_full.jpg Remember to keep your core tight. Switch your feet up to focus more on the other arm. 224 e9f39e36b169c200c61cb6d74393833acc98af9a 1733

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

60 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 1 68

Chill out and breathe!

60 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 1108

Stand tall with your hands on your hips. Step out to the left and perform a lunge. Keep your knee tracking over your toes, push off the left leg and return to standing. Repeat.

30 true 3.0 10 2151532 https://s3.amazonaws.com/prod.skimble/assets/2151532/skimble-workout-trainer-exercise-left-lateral-lunges-2_full.jpg 2151536 https://s3.amazonaws.com/prod.skimble/assets/2151536/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg 2151539 https://s3.amazonaws.com/prod.skimble/assets/2151539/skimble-workout-trainer-exercise-left-lateral-lunges-4_full.jpg 2151536 https://s3.amazonaws.com/prod.skimble/assets/2151536/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg 1436 3f974968dd7237aa9f47ea71ec5cc8d36ff29577 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1184

Stand in a staggered stance with your right leg forward and both of your fists protecting your face. Bring your left leg up with your knee facing the impact point. Extend your left leg to the side with the top of your foot facing the impact point while rotating your right foot 180 degrees

30 true 2.5 true 3 49805 https://s3.amazonaws.com/prod.skimble/assets/49805/skimble-workout-trainer-exercise-left-side-kicks-1_full.jpg 49796 https://s3.amazonaws.com/prod.skimble/assets/49796/skimble-workout-trainer-exercise-left-side-kicks-2_full.jpg 49788 https://s3.amazonaws.com/prod.skimble/assets/49788/skimble-workout-trainer-exercise-left-side-kicks-3_full.jpg 49780 https://s3.amazonaws.com/prod.skimble/assets/49780/skimble-workout-trainer-exercise-left-side-kicks-4_full.jpg 833 644473ffead513eb6fbb2ddd70a259b35cc342e5 1736

Take a break. Get ready for the next exercise!

15 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 906

Start standing and create some room in front of you. Hinge forward at the hips and place your hands on the floor. With straight legs walk your hands out to a plank position and perform a push-up. Now walk your straight legs to your hands by peddling your feet forward.

20 true 4.0 5 1785761 https://s3.amazonaws.com/prod.skimble/assets/1785761/skimble-workout-trainer-exercise-inchworm-push-ups-1_full.jpg 1785762 https://s3.amazonaws.com/prod.skimble/assets/1785762/skimble-workout-trainer-exercise-inchworm-push-ups-2_full.jpg 1785767 https://s3.amazonaws.com/prod.skimble/assets/1785767/skimble-workout-trainer-exercise-inchworm-push-ups-3_full.jpg 1785774 https://s3.amazonaws.com/prod.skimble/assets/1785774/skimble-workout-trainer-exercise-inchworm-push-ups-4_full.jpg 1785785 https://s3.amazonaws.com/prod.skimble/assets/1785785/skimble-workout-trainer-exercise-inchworm-push-ups-5_full.jpg 1785791 https://s3.amazonaws.com/prod.skimble/assets/1785791/skimble-workout-trainer-exercise-inchworm-push-ups-6_full.jpg 1785796 https://s3.amazonaws.com/prod.skimble/assets/1785796/skimble-workout-trainer-exercise-inchworm-push-ups-7_full.jpg 1785808 https://s3.amazonaws.com/prod.skimble/assets/1785808/skimble-workout-trainer-exercise-inchworm-push-ups-8_full.jpg 1785816 https://s3.amazonaws.com/prod.skimble/assets/1785816/skimble-workout-trainer-exercise-inchworm-push-ups-9_full.jpg 1785849 https://s3.amazonaws.com/prod.skimble/assets/1785849/skimble-workout-trainer-exercise-inchworm-push-ups-11_full.jpg 1343 c6624d039a7765a5fdbd2b54cbf1b2a74bc2b987 1736

Take a break. Get ready for the next exercise!

5 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 1113

Start in a high plank position with your feet close together. Hop both feet out to shoulder width and hop back to start. Continue the movement!

30 true 2.0 true 3 6445 https://s3.amazonaws.com/prod.skimble/assets/6445/skimble-workout-trainer-exercise-plank-hopout-1_full.jpg Start in a high plank position with your feet close together. 6440 https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_full.jpg Hop both feet out to shoulder width. Distribute your weight evenly on your right and left sides. 6439 https://s3.amazonaws.com/prod.skimble/assets/6439/skimble-workout-trainer-exercise-plank-hopout-3_full.jpg Then, hop back to your starting position. 2702939 https://s3.amazonaws.com/prod.skimble/assets/2702939/skimble-workout-trainer-exercise-plank-hopout-2_copy_full.jpg Continue the movement and focus on maintaining a strong core throughout. 420 https://www.youtube.com/watch?v=amaHb_nGzo4 106 14232a051d648d1e1e33b590dbd996ca1ea4d893 1736

Take a break. Get ready for the next exercise!

15 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 1107

Stand with good posture with your hands on your hips. Step out to the right and perform a lunge. Keep your knee tracking over your toes, push off the right leg and return to standing. Repeat.

30 true 3.0 10 2151578 https://s3.amazonaws.com/prod.skimble/assets/2151578/skimble-workout-trainer-exercise-right-lateral-lunges-2_full.jpg 2151581 https://s3.amazonaws.com/prod.skimble/assets/2151581/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg 2151588 https://s3.amazonaws.com/prod.skimble/assets/2151588/skimble-workout-trainer-exercise-right-lateral-lunges-4_full.jpg 2151581 https://s3.amazonaws.com/prod.skimble/assets/2151581/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg 100 f157fcc379c6972b86c6b4c89f9417d628ca7a86 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1111

Stand in a staggered stance with your left leg forward and both of your fists protecting your face. Bring your right leg up with your knee facing the impact point. Extend your right leg to the side with the top of the foot facing the impact point while rotating your left foot 180 degrees.

30 true 2.5 true 3 49772 https://s3.amazonaws.com/prod.skimble/assets/49772/skimble-workout-trainer-exercise-right-side-kicks-1_full.jpg 49764 https://s3.amazonaws.com/prod.skimble/assets/49764/skimble-workout-trainer-exercise-right-side-kicks-2_full.jpg 49756 https://s3.amazonaws.com/prod.skimble/assets/49756/skimble-workout-trainer-exercise-right-side-kicks-3_full.jpg 49748 https://s3.amazonaws.com/prod.skimble/assets/49748/skimble-workout-trainer-exercise-right-side-kicks-4_full.jpg 810 7bf5fa63aff2a6473ff744ef49819b1f10a84fd2 1733

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

60 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 1 1108

Stand tall with your hands on your hips. Step out to the left and perform a lunge. Keep your knee tracking over your toes, push off the left leg and return to standing. Repeat.

36 true 3.0 12 2151532 https://s3.amazonaws.com/prod.skimble/assets/2151532/skimble-workout-trainer-exercise-left-lateral-lunges-2_full.jpg 2151536 https://s3.amazonaws.com/prod.skimble/assets/2151536/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg 2151539 https://s3.amazonaws.com/prod.skimble/assets/2151539/skimble-workout-trainer-exercise-left-lateral-lunges-4_full.jpg 2151536 https://s3.amazonaws.com/prod.skimble/assets/2151536/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg 1436 3f974968dd7237aa9f47ea71ec5cc8d36ff29577 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1184

Stand in a staggered stance with your right leg forward and both of your fists protecting your face. Bring your left leg up with your knee facing the impact point. Extend your left leg to the side with the top of your foot facing the impact point while rotating your right foot 180 degrees

45 true 2.5 true 3 49805 https://s3.amazonaws.com/prod.skimble/assets/49805/skimble-workout-trainer-exercise-left-side-kicks-1_full.jpg 49796 https://s3.amazonaws.com/prod.skimble/assets/49796/skimble-workout-trainer-exercise-left-side-kicks-2_full.jpg 49788 https://s3.amazonaws.com/prod.skimble/assets/49788/skimble-workout-trainer-exercise-left-side-kicks-3_full.jpg 49780 https://s3.amazonaws.com/prod.skimble/assets/49780/skimble-workout-trainer-exercise-left-side-kicks-4_full.jpg 833 644473ffead513eb6fbb2ddd70a259b35cc342e5 1736

Take a break. Get ready for the next exercise!

15 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 906

Start standing and create some room in front of you. Hinge forward at the hips and place your hands on the floor. With straight legs walk your hands out to a plank position and perform a push-up. Now walk your straight legs to your hands by peddling your feet forward.

32 true 4.0 8 1785761 https://s3.amazonaws.com/prod.skimble/assets/1785761/skimble-workout-trainer-exercise-inchworm-push-ups-1_full.jpg 1785762 https://s3.amazonaws.com/prod.skimble/assets/1785762/skimble-workout-trainer-exercise-inchworm-push-ups-2_full.jpg 1785767 https://s3.amazonaws.com/prod.skimble/assets/1785767/skimble-workout-trainer-exercise-inchworm-push-ups-3_full.jpg 1785774 https://s3.amazonaws.com/prod.skimble/assets/1785774/skimble-workout-trainer-exercise-inchworm-push-ups-4_full.jpg 1785785 https://s3.amazonaws.com/prod.skimble/assets/1785785/skimble-workout-trainer-exercise-inchworm-push-ups-5_full.jpg 1785791 https://s3.amazonaws.com/prod.skimble/assets/1785791/skimble-workout-trainer-exercise-inchworm-push-ups-6_full.jpg 1785796 https://s3.amazonaws.com/prod.skimble/assets/1785796/skimble-workout-trainer-exercise-inchworm-push-ups-7_full.jpg 1785808 https://s3.amazonaws.com/prod.skimble/assets/1785808/skimble-workout-trainer-exercise-inchworm-push-ups-8_full.jpg 1785816 https://s3.amazonaws.com/prod.skimble/assets/1785816/skimble-workout-trainer-exercise-inchworm-push-ups-9_full.jpg 1785849 https://s3.amazonaws.com/prod.skimble/assets/1785849/skimble-workout-trainer-exercise-inchworm-push-ups-11_full.jpg 1343 c6624d039a7765a5fdbd2b54cbf1b2a74bc2b987 1736

Take a break. Get ready for the next exercise!

5 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 1113

Start in a high plank position with your feet close together. Hop both feet out to shoulder width and hop back to start. Continue the movement!

45 true 2.0 true 3 6445 https://s3.amazonaws.com/prod.skimble/assets/6445/skimble-workout-trainer-exercise-plank-hopout-1_full.jpg Start in a high plank position with your feet close together. 6440 https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_full.jpg Hop both feet out to shoulder width. Distribute your weight evenly on your right and left sides. 6439 https://s3.amazonaws.com/prod.skimble/assets/6439/skimble-workout-trainer-exercise-plank-hopout-3_full.jpg Then, hop back to your starting position. 2702939 https://s3.amazonaws.com/prod.skimble/assets/2702939/skimble-workout-trainer-exercise-plank-hopout-2_copy_full.jpg Continue the movement and focus on maintaining a strong core throughout. 420 https://www.youtube.com/watch?v=amaHb_nGzo4 106 14232a051d648d1e1e33b590dbd996ca1ea4d893 1736

Take a break. Get ready for the next exercise!

15 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 1107

Stand with good posture with your hands on your hips. Step out to the right and perform a lunge. Keep your knee tracking over your toes, push off the right leg and return to standing. Repeat.

36 true 3.0 12 2151578 https://s3.amazonaws.com/prod.skimble/assets/2151578/skimble-workout-trainer-exercise-right-lateral-lunges-2_full.jpg 2151581 https://s3.amazonaws.com/prod.skimble/assets/2151581/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg 2151588 https://s3.amazonaws.com/prod.skimble/assets/2151588/skimble-workout-trainer-exercise-right-lateral-lunges-4_full.jpg 2151581 https://s3.amazonaws.com/prod.skimble/assets/2151581/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg 100 f157fcc379c6972b86c6b4c89f9417d628ca7a86 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1111

Stand in a staggered stance with your left leg forward and both of your fists protecting your face. Bring your right leg up with your knee facing the impact point. Extend your right leg to the side with the top of the foot facing the impact point while rotating your left foot 180 degrees.

45 true 2.5 true 3 49772 https://s3.amazonaws.com/prod.skimble/assets/49772/skimble-workout-trainer-exercise-right-side-kicks-1_full.jpg 49764 https://s3.amazonaws.com/prod.skimble/assets/49764/skimble-workout-trainer-exercise-right-side-kicks-2_full.jpg 49756 https://s3.amazonaws.com/prod.skimble/assets/49756/skimble-workout-trainer-exercise-right-side-kicks-3_full.jpg 49748 https://s3.amazonaws.com/prod.skimble/assets/49748/skimble-workout-trainer-exercise-right-side-kicks-4_full.jpg 810 7bf5fa63aff2a6473ff744ef49819b1f10a84fd2 1733

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

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Stand tall with your hands on your hips. Step out to the left and perform a lunge. Keep your knee tracking over your toes, push off the left leg and return to standing. Repeat.

45 true 3.0 15 2151532 https://s3.amazonaws.com/prod.skimble/assets/2151532/skimble-workout-trainer-exercise-left-lateral-lunges-2_full.jpg 2151536 https://s3.amazonaws.com/prod.skimble/assets/2151536/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg 2151539 https://s3.amazonaws.com/prod.skimble/assets/2151539/skimble-workout-trainer-exercise-left-lateral-lunges-4_full.jpg 2151536 https://s3.amazonaws.com/prod.skimble/assets/2151536/skimble-workout-trainer-exercise-left-lateral-lunges-3_full.jpg 1436 3f974968dd7237aa9f47ea71ec5cc8d36ff29577 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1184

Stand in a staggered stance with your right leg forward and both of your fists protecting your face. Bring your left leg up with your knee facing the impact point. Extend your left leg to the side with the top of your foot facing the impact point while rotating your right foot 180 degrees

60 true 2.5 true 3 49805 https://s3.amazonaws.com/prod.skimble/assets/49805/skimble-workout-trainer-exercise-left-side-kicks-1_full.jpg 49796 https://s3.amazonaws.com/prod.skimble/assets/49796/skimble-workout-trainer-exercise-left-side-kicks-2_full.jpg 49788 https://s3.amazonaws.com/prod.skimble/assets/49788/skimble-workout-trainer-exercise-left-side-kicks-3_full.jpg 49780 https://s3.amazonaws.com/prod.skimble/assets/49780/skimble-workout-trainer-exercise-left-side-kicks-4_full.jpg 833 644473ffead513eb6fbb2ddd70a259b35cc342e5 1736

Take a break. Get ready for the next exercise!

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Start standing and create some room in front of you. Hinge forward at the hips and place your hands on the floor. With straight legs walk your hands out to a plank position and perform a push-up. Now walk your straight legs to your hands by peddling your feet forward.

40 true 4.0 10 1785761 https://s3.amazonaws.com/prod.skimble/assets/1785761/skimble-workout-trainer-exercise-inchworm-push-ups-1_full.jpg 1785762 https://s3.amazonaws.com/prod.skimble/assets/1785762/skimble-workout-trainer-exercise-inchworm-push-ups-2_full.jpg 1785767 https://s3.amazonaws.com/prod.skimble/assets/1785767/skimble-workout-trainer-exercise-inchworm-push-ups-3_full.jpg 1785774 https://s3.amazonaws.com/prod.skimble/assets/1785774/skimble-workout-trainer-exercise-inchworm-push-ups-4_full.jpg 1785785 https://s3.amazonaws.com/prod.skimble/assets/1785785/skimble-workout-trainer-exercise-inchworm-push-ups-5_full.jpg 1785791 https://s3.amazonaws.com/prod.skimble/assets/1785791/skimble-workout-trainer-exercise-inchworm-push-ups-6_full.jpg 1785796 https://s3.amazonaws.com/prod.skimble/assets/1785796/skimble-workout-trainer-exercise-inchworm-push-ups-7_full.jpg 1785808 https://s3.amazonaws.com/prod.skimble/assets/1785808/skimble-workout-trainer-exercise-inchworm-push-ups-8_full.jpg 1785816 https://s3.amazonaws.com/prod.skimble/assets/1785816/skimble-workout-trainer-exercise-inchworm-push-ups-9_full.jpg 1785849 https://s3.amazonaws.com/prod.skimble/assets/1785849/skimble-workout-trainer-exercise-inchworm-push-ups-11_full.jpg 1343 c6624d039a7765a5fdbd2b54cbf1b2a74bc2b987 1736

Take a break. Get ready for the next exercise!

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Start in a high plank position with your feet close together. Hop both feet out to shoulder width and hop back to start. Continue the movement!

60 true 2.0 true 3 6445 https://s3.amazonaws.com/prod.skimble/assets/6445/skimble-workout-trainer-exercise-plank-hopout-1_full.jpg Start in a high plank position with your feet close together. 6440 https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_full.jpg Hop both feet out to shoulder width. Distribute your weight evenly on your right and left sides. 6439 https://s3.amazonaws.com/prod.skimble/assets/6439/skimble-workout-trainer-exercise-plank-hopout-3_full.jpg Then, hop back to your starting position. 2702939 https://s3.amazonaws.com/prod.skimble/assets/2702939/skimble-workout-trainer-exercise-plank-hopout-2_copy_full.jpg Continue the movement and focus on maintaining a strong core throughout. 420 https://www.youtube.com/watch?v=amaHb_nGzo4 106 14232a051d648d1e1e33b590dbd996ca1ea4d893 1736

Take a break. Get ready for the next exercise!

15 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 1107

Stand with good posture with your hands on your hips. Step out to the right and perform a lunge. Keep your knee tracking over your toes, push off the right leg and return to standing. Repeat.

45 true 3.0 15 2151578 https://s3.amazonaws.com/prod.skimble/assets/2151578/skimble-workout-trainer-exercise-right-lateral-lunges-2_full.jpg 2151581 https://s3.amazonaws.com/prod.skimble/assets/2151581/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg 2151588 https://s3.amazonaws.com/prod.skimble/assets/2151588/skimble-workout-trainer-exercise-right-lateral-lunges-4_full.jpg 2151581 https://s3.amazonaws.com/prod.skimble/assets/2151581/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg 100 f157fcc379c6972b86c6b4c89f9417d628ca7a86 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1111

Stand in a staggered stance with your left leg forward and both of your fists protecting your face. Bring your right leg up with your knee facing the impact point. Extend your right leg to the side with the top of the foot facing the impact point while rotating your left foot 180 degrees.

60 true 2.5 true 3 49772 https://s3.amazonaws.com/prod.skimble/assets/49772/skimble-workout-trainer-exercise-right-side-kicks-1_full.jpg 49764 https://s3.amazonaws.com/prod.skimble/assets/49764/skimble-workout-trainer-exercise-right-side-kicks-2_full.jpg 49756 https://s3.amazonaws.com/prod.skimble/assets/49756/skimble-workout-trainer-exercise-right-side-kicks-3_full.jpg 49748 https://s3.amazonaws.com/prod.skimble/assets/49748/skimble-workout-trainer-exercise-right-side-kicks-4_full.jpg 810 7bf5fa63aff2a6473ff744ef49819b1f10a84fd2 1733

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

60 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 1 68

Chill out and breathe!

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

100 true 5.0 20 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 1736

Take a break. Get ready for the next exercise!

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Stand on one leg with one arm up. Bend at the hip to touch the opposite, rooted foot. The free leg should stay close to your standing leg. After several reps, repeat on the other leg.

30 true 10.0 1588510 https://s3.amazonaws.com/prod.skimble/assets/1588510/skimble-workout-trainer-exercise-single-leg-squat-touch-12_full.jpg 1588498 https://s3.amazonaws.com/prod.skimble/assets/1588498/skimble-workout-trainer-exercise-single-leg-squat-touch-11_full.jpg 1588493 https://s3.amazonaws.com/prod.skimble/assets/1588493/skimble-workout-trainer-exercise-single-leg-squat-touch-10_full.jpg 1588485 https://s3.amazonaws.com/prod.skimble/assets/1588485/skimble-workout-trainer-exercise-single-leg-squat-touch-09_full.jpg 1588479 https://s3.amazonaws.com/prod.skimble/assets/1588479/skimble-workout-trainer-exercise-single-leg-squat-touch-08_full.jpg 1588469 https://s3.amazonaws.com/prod.skimble/assets/1588469/skimble-workout-trainer-exercise-single-leg-squat-touch-07_full.jpg 1588463 https://s3.amazonaws.com/prod.skimble/assets/1588463/skimble-workout-trainer-exercise-single-leg-squat-touch-06_full.jpg 1588457 https://s3.amazonaws.com/prod.skimble/assets/1588457/skimble-workout-trainer-exercise-single-leg-squat-touch-05_full.jpg 1588448 https://s3.amazonaws.com/prod.skimble/assets/1588448/skimble-workout-trainer-exercise-single-leg-squat-touch-04_full.jpg 1588436 https://s3.amazonaws.com/prod.skimble/assets/1588436/skimble-workout-trainer-exercise-single-leg-squat-touch-03_full.jpg 1588433 https://s3.amazonaws.com/prod.skimble/assets/1588433/skimble-workout-trainer-exercise-single-leg-squat-touch-02_full.jpg 1588425 https://s3.amazonaws.com/prod.skimble/assets/1588425/skimble-workout-trainer-exercise-single-leg-squat-touch-01_full.jpg 365 http://www.youtube.com/watch?v=HvYrJZ5eBX4 1262 6ad555a0daac860f6574df44eb1785a4310ba417 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 840

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

25 true 2.5 10 2150795 https://s3.amazonaws.com/prod.skimble/assets/2150795/skimble-workout-trainer-exercise-dolphin-push-ups-1_full.jpg 2150801 https://s3.amazonaws.com/prod.skimble/assets/2150801/skimble-workout-trainer-exercise-dolphin-push-ups-2_full.jpg 2150809 https://s3.amazonaws.com/prod.skimble/assets/2150809/skimble-workout-trainer-exercise-dolphin-push-ups-3_full.jpg 2150819 https://s3.amazonaws.com/prod.skimble/assets/2150819/skimble-workout-trainer-exercise-dolphin-push-ups-4_full.jpg 467 http://www.youtube.com/watch?v=iFX9TUPltoo 92 db020bd1caf3bfd5b4eb349331affd620917fade 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1370

Start in an elbow or full plank. Draw one knee to the outside shoulder. Return to plank and repeat while alternating sides.

30 true 3.0 36553 https://s3.amazonaws.com/prod.skimble/assets/36553/skimble-workout-trainer-exercise-spiderman-planks-1_full.jpg 36554 https://s3.amazonaws.com/prod.skimble/assets/36554/skimble-workout-trainer-exercise-spiderman-planks-2_full.jpg 36557 https://s3.amazonaws.com/prod.skimble/assets/36557/skimble-workout-trainer-exercise-spiderman-planks-3_full.jpg 36562 https://s3.amazonaws.com/prod.skimble/assets/36562/skimble-workout-trainer-exercise-spiderman-planks-4_full.jpg 368 2a6db756a8a6ef2f5cdc3b7cf73699841658c890 1733

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

60 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 1 2242

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

130 true 5.0 26 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 1736

Take a break. Get ready for the next exercise!

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Stand on one leg with one arm up. Bend at the hip to touch the opposite, rooted foot. The free leg should stay close to your standing leg. After several reps, repeat on the other leg.

45 true 10.0 1588510 https://s3.amazonaws.com/prod.skimble/assets/1588510/skimble-workout-trainer-exercise-single-leg-squat-touch-12_full.jpg 1588498 https://s3.amazonaws.com/prod.skimble/assets/1588498/skimble-workout-trainer-exercise-single-leg-squat-touch-11_full.jpg 1588493 https://s3.amazonaws.com/prod.skimble/assets/1588493/skimble-workout-trainer-exercise-single-leg-squat-touch-10_full.jpg 1588485 https://s3.amazonaws.com/prod.skimble/assets/1588485/skimble-workout-trainer-exercise-single-leg-squat-touch-09_full.jpg 1588479 https://s3.amazonaws.com/prod.skimble/assets/1588479/skimble-workout-trainer-exercise-single-leg-squat-touch-08_full.jpg 1588469 https://s3.amazonaws.com/prod.skimble/assets/1588469/skimble-workout-trainer-exercise-single-leg-squat-touch-07_full.jpg 1588463 https://s3.amazonaws.com/prod.skimble/assets/1588463/skimble-workout-trainer-exercise-single-leg-squat-touch-06_full.jpg 1588457 https://s3.amazonaws.com/prod.skimble/assets/1588457/skimble-workout-trainer-exercise-single-leg-squat-touch-05_full.jpg 1588448 https://s3.amazonaws.com/prod.skimble/assets/1588448/skimble-workout-trainer-exercise-single-leg-squat-touch-04_full.jpg 1588436 https://s3.amazonaws.com/prod.skimble/assets/1588436/skimble-workout-trainer-exercise-single-leg-squat-touch-03_full.jpg 1588433 https://s3.amazonaws.com/prod.skimble/assets/1588433/skimble-workout-trainer-exercise-single-leg-squat-touch-02_full.jpg 1588425 https://s3.amazonaws.com/prod.skimble/assets/1588425/skimble-workout-trainer-exercise-single-leg-squat-touch-01_full.jpg 365 http://www.youtube.com/watch?v=HvYrJZ5eBX4 1262 6ad555a0daac860f6574df44eb1785a4310ba417 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 840

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

30 true 2.5 12 2150795 https://s3.amazonaws.com/prod.skimble/assets/2150795/skimble-workout-trainer-exercise-dolphin-push-ups-1_full.jpg 2150801 https://s3.amazonaws.com/prod.skimble/assets/2150801/skimble-workout-trainer-exercise-dolphin-push-ups-2_full.jpg 2150809 https://s3.amazonaws.com/prod.skimble/assets/2150809/skimble-workout-trainer-exercise-dolphin-push-ups-3_full.jpg 2150819 https://s3.amazonaws.com/prod.skimble/assets/2150819/skimble-workout-trainer-exercise-dolphin-push-ups-4_full.jpg 467 http://www.youtube.com/watch?v=iFX9TUPltoo 92 db020bd1caf3bfd5b4eb349331affd620917fade 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1370

Start in an elbow or full plank. Draw one knee to the outside shoulder. Return to plank and repeat while alternating sides.

45 true 3.0 36553 https://s3.amazonaws.com/prod.skimble/assets/36553/skimble-workout-trainer-exercise-spiderman-planks-1_full.jpg 36554 https://s3.amazonaws.com/prod.skimble/assets/36554/skimble-workout-trainer-exercise-spiderman-planks-2_full.jpg 36557 https://s3.amazonaws.com/prod.skimble/assets/36557/skimble-workout-trainer-exercise-spiderman-planks-3_full.jpg 36562 https://s3.amazonaws.com/prod.skimble/assets/36562/skimble-workout-trainer-exercise-spiderman-planks-4_full.jpg 368 2a6db756a8a6ef2f5cdc3b7cf73699841658c890 1733

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

60 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 1 2242

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

150 true 5.0 30 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 1736

Take a break. Get ready for the next exercise!

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Stand on one leg with one arm up. Bend at the hip to touch the opposite, rooted foot. The free leg should stay close to your standing leg. After several reps, repeat on the other leg.

60 true 10.0 1588510 https://s3.amazonaws.com/prod.skimble/assets/1588510/skimble-workout-trainer-exercise-single-leg-squat-touch-12_full.jpg 1588498 https://s3.amazonaws.com/prod.skimble/assets/1588498/skimble-workout-trainer-exercise-single-leg-squat-touch-11_full.jpg 1588493 https://s3.amazonaws.com/prod.skimble/assets/1588493/skimble-workout-trainer-exercise-single-leg-squat-touch-10_full.jpg 1588485 https://s3.amazonaws.com/prod.skimble/assets/1588485/skimble-workout-trainer-exercise-single-leg-squat-touch-09_full.jpg 1588479 https://s3.amazonaws.com/prod.skimble/assets/1588479/skimble-workout-trainer-exercise-single-leg-squat-touch-08_full.jpg 1588469 https://s3.amazonaws.com/prod.skimble/assets/1588469/skimble-workout-trainer-exercise-single-leg-squat-touch-07_full.jpg 1588463 https://s3.amazonaws.com/prod.skimble/assets/1588463/skimble-workout-trainer-exercise-single-leg-squat-touch-06_full.jpg 1588457 https://s3.amazonaws.com/prod.skimble/assets/1588457/skimble-workout-trainer-exercise-single-leg-squat-touch-05_full.jpg 1588448 https://s3.amazonaws.com/prod.skimble/assets/1588448/skimble-workout-trainer-exercise-single-leg-squat-touch-04_full.jpg 1588436 https://s3.amazonaws.com/prod.skimble/assets/1588436/skimble-workout-trainer-exercise-single-leg-squat-touch-03_full.jpg 1588433 https://s3.amazonaws.com/prod.skimble/assets/1588433/skimble-workout-trainer-exercise-single-leg-squat-touch-02_full.jpg 1588425 https://s3.amazonaws.com/prod.skimble/assets/1588425/skimble-workout-trainer-exercise-single-leg-squat-touch-01_full.jpg 365 http://www.youtube.com/watch?v=HvYrJZ5eBX4 1262 6ad555a0daac860f6574df44eb1785a4310ba417 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 840

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

60 true 2.5 true 2150795 https://s3.amazonaws.com/prod.skimble/assets/2150795/skimble-workout-trainer-exercise-dolphin-push-ups-1_full.jpg 2150801 https://s3.amazonaws.com/prod.skimble/assets/2150801/skimble-workout-trainer-exercise-dolphin-push-ups-2_full.jpg 2150809 https://s3.amazonaws.com/prod.skimble/assets/2150809/skimble-workout-trainer-exercise-dolphin-push-ups-3_full.jpg 2150819 https://s3.amazonaws.com/prod.skimble/assets/2150819/skimble-workout-trainer-exercise-dolphin-push-ups-4_full.jpg 467 http://www.youtube.com/watch?v=iFX9TUPltoo 92 db020bd1caf3bfd5b4eb349331affd620917fade 1736

Take a break. Get ready for the next exercise!

10 44082 https://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 https://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1370

Start in an elbow or full plank. Draw one knee to the outside shoulder. Return to plank and repeat while alternating sides.

60 true 3.0 36553 https://s3.amazonaws.com/prod.skimble/assets/36553/skimble-workout-trainer-exercise-spiderman-planks-1_full.jpg 36554 https://s3.amazonaws.com/prod.skimble/assets/36554/skimble-workout-trainer-exercise-spiderman-planks-2_full.jpg 36557 https://s3.amazonaws.com/prod.skimble/assets/36557/skimble-workout-trainer-exercise-spiderman-planks-3_full.jpg 36562 https://s3.amazonaws.com/prod.skimble/assets/36562/skimble-workout-trainer-exercise-spiderman-planks-4_full.jpg 368 2a6db756a8a6ef2f5cdc3b7cf73699841658c890 1733

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

60 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 1 1592

From a Child's pose, walk your hands over to your right. Breathe deeply. Switch sides.

60 59861 https://s3.amazonaws.com/prod.skimble/assets/59861/skimble-workout-trainer-exercise-yoga-childs-pose-side-reaches-2_full.jpg 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. 59853 https://s3.amazonaws.com/prod.skimble/assets/59853/skimble-workout-trainer-exercise-yoga-childs-pose-side-reaches-1_full.jpg 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. 301 e0a34b23adc7966a625aae416aa118a1b323d80d 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.caftruetruefalsemaletrue2026-05-24T01:00:14Z 2023-05-15T17:44:12Z Exercise MatLower 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 1196792 17294 3 This ladder-style workout will help tone your legs and glutes in a controlled yet effective way. All the exercises in this workout are low impact but it will still feel intense. Grab your yoga mat and let's start on the floor. https://s3.amazonaws.com/prod.skimble/assets/2635545/skimble-workout-trainer-app-wow-workout-of-the-week_36_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2635545/skimble-workout-trainer-app-wow-workout-of-the-week_36_full.jpg true de259dfe-c7fe-11ec-9da6-42010a800016 6 7 false true 1103 1196792-leg-slimming-series false 1311 1 2237

Start on your back with your knees bent and feet flat on the floor. Draw in a deep breath, then slowly lift your tailbone towards the ceiling while simultaneously drawing your stomach in. At the top of your bridge, you should only be supporting yourself with your feet, top shoulders and neck. Return slowly with an exhale. Repeat the move!

30 true 3 10 2255778 https://s3.amazonaws.com/prod.skimble/assets/2255778/skimble-workout-trainer-exercise-pelvic-tilt-bridge-1_full.jpg 2255774 https://s3.amazonaws.com/prod.skimble/assets/2255774/skimble-workout-trainer-exercise-pelvic-tilt-bridge-2_full.jpg 2255770 https://s3.amazonaws.com/prod.skimble/assets/2255770/skimble-workout-trainer-exercise-pelvic-tilt-bridge-3_full.jpg 2255767 https://s3.amazonaws.com/prod.skimble/assets/2255767/skimble-workout-trainer-exercise-pelvic-tilt-bridge-4_full.jpg 1485 477c68bd439c88df978a7545a5d292abd39ce76b 1736

Take a break. Get ready for the next exercise!

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Begin lying on your back on the mat, arms by your side and legs extended at 45 degrees with your toes pointed out. Place your hands underneath your hips and extend your legs toward the ceiling so that you are balancing on your shoulder girdle. As you exhale, split your legs so that one is forward and the other is pointed back. Inhale as you switch and split the legs in the other direction. Repeat.

40 true 2 20 2255750 https://s3.amazonaws.com/prod.skimble/assets/2255750/skimble-workout-trainer-exercise-scissors-in-bridge-1_full.jpg 2255742 https://s3.amazonaws.com/prod.skimble/assets/2255742/skimble-workout-trainer-exercise-scissors-in-bridge-3_full.jpg 2255731 https://s3.amazonaws.com/prod.skimble/assets/2255731/skimble-workout-trainer-exercise-scissors-in-bridge-4_full.jpg 2255721 https://s3.amazonaws.com/prod.skimble/assets/2255721/skimble-workout-trainer-exercise-scissors-in-bridge-5_full.jpg 2255731 https://s3.amazonaws.com/prod.skimble/assets/2255731/skimble-workout-trainer-exercise-scissors-in-bridge-4_full.jpg 2255721 https://s3.amazonaws.com/prod.skimble/assets/2255721/skimble-workout-trainer-exercise-scissors-in-bridge-5_full.jpg 2255720 https://s3.amazonaws.com/prod.skimble/assets/2255720/skimble-workout-trainer-exercise-scissors-in-bridge-6_full.jpg 1471 728c5ae1e3c576de972c8fe625e077d8f9d11e0e 1736

Take a break. Get ready for the next exercise!

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Start on your back with your knees bent and feet flat on the floor. Draw in a deep breath, then slowly lift your tailbone towards the ceiling while simultaneously drawing your stomach in. At the top of your bridge, you should only be supporting yourself with your feet, top shoulders and neck. Return slowly with an exhale. Repeat the move!

45 true 3 15 2255778 https://s3.amazonaws.com/prod.skimble/assets/2255778/skimble-workout-trainer-exercise-pelvic-tilt-bridge-1_full.jpg 2255774 https://s3.amazonaws.com/prod.skimble/assets/2255774/skimble-workout-trainer-exercise-pelvic-tilt-bridge-2_full.jpg 2255770 https://s3.amazonaws.com/prod.skimble/assets/2255770/skimble-workout-trainer-exercise-pelvic-tilt-bridge-3_full.jpg 2255767 https://s3.amazonaws.com/prod.skimble/assets/2255767/skimble-workout-trainer-exercise-pelvic-tilt-bridge-4_full.jpg 1485 477c68bd439c88df978a7545a5d292abd39ce76b 1736

Take a break. Get ready for the next exercise!

5 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 1665

Begin lying on your back on the mat, arms by your side and legs extended at 45 degrees with your toes pointed out. Place your hands underneath your hips and extend your legs toward the ceiling so that you are balancing on your shoulder girdle. As you exhale, split your legs so that one is forward and the other is pointed back. Inhale as you switch and split the legs in the other direction. Repeat.

60 true 2 30 2255750 https://s3.amazonaws.com/prod.skimble/assets/2255750/skimble-workout-trainer-exercise-scissors-in-bridge-1_full.jpg 2255742 https://s3.amazonaws.com/prod.skimble/assets/2255742/skimble-workout-trainer-exercise-scissors-in-bridge-3_full.jpg 2255731 https://s3.amazonaws.com/prod.skimble/assets/2255731/skimble-workout-trainer-exercise-scissors-in-bridge-4_full.jpg 2255721 https://s3.amazonaws.com/prod.skimble/assets/2255721/skimble-workout-trainer-exercise-scissors-in-bridge-5_full.jpg 2255731 https://s3.amazonaws.com/prod.skimble/assets/2255731/skimble-workout-trainer-exercise-scissors-in-bridge-4_full.jpg 2255721 https://s3.amazonaws.com/prod.skimble/assets/2255721/skimble-workout-trainer-exercise-scissors-in-bridge-5_full.jpg 2255720 https://s3.amazonaws.com/prod.skimble/assets/2255720/skimble-workout-trainer-exercise-scissors-in-bridge-6_full.jpg 1471 728c5ae1e3c576de972c8fe625e077d8f9d11e0e 1736

Take a break. Get ready for the next exercise!

5 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 2237

Start on your back with your knees bent and feet flat on the floor. Draw in a deep breath, then slowly lift your tailbone towards the ceiling while simultaneously drawing your stomach in. At the top of your bridge, you should only be supporting yourself with your feet, top shoulders and neck. Return slowly with an exhale. Repeat the move!

60 true 3 20 2255778 https://s3.amazonaws.com/prod.skimble/assets/2255778/skimble-workout-trainer-exercise-pelvic-tilt-bridge-1_full.jpg 2255774 https://s3.amazonaws.com/prod.skimble/assets/2255774/skimble-workout-trainer-exercise-pelvic-tilt-bridge-2_full.jpg 2255770 https://s3.amazonaws.com/prod.skimble/assets/2255770/skimble-workout-trainer-exercise-pelvic-tilt-bridge-3_full.jpg 2255767 https://s3.amazonaws.com/prod.skimble/assets/2255767/skimble-workout-trainer-exercise-pelvic-tilt-bridge-4_full.jpg 1485 477c68bd439c88df978a7545a5d292abd39ce76b 1736

Take a break. Get ready for the next exercise!

5 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 1665

Begin lying on your back on the mat, arms by your side and legs extended at 45 degrees with your toes pointed out. Place your hands underneath your hips and extend your legs toward the ceiling so that you are balancing on your shoulder girdle. As you exhale, split your legs so that one is forward and the other is pointed back. Inhale as you switch and split the legs in the other direction. Repeat.

80 true 2 40 2255750 https://s3.amazonaws.com/prod.skimble/assets/2255750/skimble-workout-trainer-exercise-scissors-in-bridge-1_full.jpg 2255742 https://s3.amazonaws.com/prod.skimble/assets/2255742/skimble-workout-trainer-exercise-scissors-in-bridge-3_full.jpg 2255731 https://s3.amazonaws.com/prod.skimble/assets/2255731/skimble-workout-trainer-exercise-scissors-in-bridge-4_full.jpg 2255721 https://s3.amazonaws.com/prod.skimble/assets/2255721/skimble-workout-trainer-exercise-scissors-in-bridge-5_full.jpg 2255731 https://s3.amazonaws.com/prod.skimble/assets/2255731/skimble-workout-trainer-exercise-scissors-in-bridge-4_full.jpg 2255721 https://s3.amazonaws.com/prod.skimble/assets/2255721/skimble-workout-trainer-exercise-scissors-in-bridge-5_full.jpg 2255720 https://s3.amazonaws.com/prod.skimble/assets/2255720/skimble-workout-trainer-exercise-scissors-in-bridge-6_full.jpg 1471 728c5ae1e3c576de972c8fe625e077d8f9d11e0e 1736

Take a break. Get ready for the next exercise!

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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 1252

Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your top leg forward. Return and repeat.

25 true 2.5 10 6381 https://s3.amazonaws.com/prod.skimble/assets/6381/skimble-workout-trainer-exercise-lying-left-leg-lifts_full.jpg 6389 https://s3.amazonaws.com/prod.skimble/assets/6389/skimble-workout-trainer-exercise-lying-left-leg-kicks-1_full.jpg 179 9f65ddb240e96ec0f8ae1360c2adbd5c076d03a3 1736

Take a break. Get ready for the next exercise!

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

25 true 2.5 10 6376 https://s3.amazonaws.com/prod.skimble/assets/6376/skimble-workout-trainer-exercise-lying-right-leg-lifts_full.jpg 6380 https://s3.amazonaws.com/prod.skimble/assets/6380/skimble-workout-trainer-exercise-lying-right-leg-kicks-1_full.jpg 187 18099534dbd06ced66ebf887d0b5ac8fa3245709 1736

Take a break. Get ready for the next exercise!

5 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 1240

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.

50 true 2.5 20 2485830 https://s3.amazonaws.com/prod.skimble/assets/2485830/skimble-workout-darlene-exercise-clams-03_full.jpg 2485832 https://s3.amazonaws.com/prod.skimble/assets/2485832/skimble-workout-darlene-exercise-clams-02_full.jpg 2485831 https://s3.amazonaws.com/prod.skimble/assets/2485831/skimble-workout-darlene-exercise-clams-01_full.jpg 2485834 https://s3.amazonaws.com/prod.skimble/assets/2485834/skimble-workout-darlene-exercise-clams-04_full.jpg 2485833 https://s3.amazonaws.com/prod.skimble/assets/2485833/skimble-workout-darlene-exercise-clams-05_full.jpg 2485835 https://s3.amazonaws.com/prod.skimble/assets/2485835/skimble-workout-darlene-exercise-clams-06_full.jpg 1526 6a6cec8aa3836a9cb186c8db56841814d1e56775 1736

Take a break. Get ready for the next exercise!

5 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 1252

Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your top leg forward. Return and repeat.

38 true 2.5 15 6381 https://s3.amazonaws.com/prod.skimble/assets/6381/skimble-workout-trainer-exercise-lying-left-leg-lifts_full.jpg 6389 https://s3.amazonaws.com/prod.skimble/assets/6389/skimble-workout-trainer-exercise-lying-left-leg-kicks-1_full.jpg 179 9f65ddb240e96ec0f8ae1360c2adbd5c076d03a3 1736

Take a break. Get ready for the next exercise!

5 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 1251

Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

38 true 2.5 15 6376 https://s3.amazonaws.com/prod.skimble/assets/6376/skimble-workout-trainer-exercise-lying-right-leg-lifts_full.jpg 6380 https://s3.amazonaws.com/prod.skimble/assets/6380/skimble-workout-trainer-exercise-lying-right-leg-kicks-1_full.jpg 187 18099534dbd06ced66ebf887d0b5ac8fa3245709 1736

Take a break. Get ready for the next exercise!

5 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 1240

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.

75 true 2.5 30 2485830 https://s3.amazonaws.com/prod.skimble/assets/2485830/skimble-workout-darlene-exercise-clams-03_full.jpg 2485832 https://s3.amazonaws.com/prod.skimble/assets/2485832/skimble-workout-darlene-exercise-clams-02_full.jpg 2485831 https://s3.amazonaws.com/prod.skimble/assets/2485831/skimble-workout-darlene-exercise-clams-01_full.jpg 2485834 https://s3.amazonaws.com/prod.skimble/assets/2485834/skimble-workout-darlene-exercise-clams-04_full.jpg 2485833 https://s3.amazonaws.com/prod.skimble/assets/2485833/skimble-workout-darlene-exercise-clams-05_full.jpg 2485835 https://s3.amazonaws.com/prod.skimble/assets/2485835/skimble-workout-darlene-exercise-clams-06_full.jpg 1526 6a6cec8aa3836a9cb186c8db56841814d1e56775 1736

Take a break. Get ready for the next exercise!

5 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 1252

Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your top leg forward. Return and repeat.

50 true 2.5 20 6381 https://s3.amazonaws.com/prod.skimble/assets/6381/skimble-workout-trainer-exercise-lying-left-leg-lifts_full.jpg 6389 https://s3.amazonaws.com/prod.skimble/assets/6389/skimble-workout-trainer-exercise-lying-left-leg-kicks-1_full.jpg 179 9f65ddb240e96ec0f8ae1360c2adbd5c076d03a3 1736

Take a break. Get ready for the next exercise!

5 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 1251

Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

50 true 2.5 20 6376 https://s3.amazonaws.com/prod.skimble/assets/6376/skimble-workout-trainer-exercise-lying-right-leg-lifts_full.jpg 6380 https://s3.amazonaws.com/prod.skimble/assets/6380/skimble-workout-trainer-exercise-lying-right-leg-kicks-1_full.jpg 187 18099534dbd06ced66ebf887d0b5ac8fa3245709 1736

Take a break. Get ready for the next exercise!

5 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 1240

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.

100 true 2.5 40 2485830 https://s3.amazonaws.com/prod.skimble/assets/2485830/skimble-workout-darlene-exercise-clams-03_full.jpg 2485832 https://s3.amazonaws.com/prod.skimble/assets/2485832/skimble-workout-darlene-exercise-clams-02_full.jpg 2485831 https://s3.amazonaws.com/prod.skimble/assets/2485831/skimble-workout-darlene-exercise-clams-01_full.jpg 2485834 https://s3.amazonaws.com/prod.skimble/assets/2485834/skimble-workout-darlene-exercise-clams-04_full.jpg 2485833 https://s3.amazonaws.com/prod.skimble/assets/2485833/skimble-workout-darlene-exercise-clams-05_full.jpg 2485835 https://s3.amazonaws.com/prod.skimble/assets/2485835/skimble-workout-darlene-exercise-clams-06_full.jpg 1526 6a6cec8aa3836a9cb186c8db56841814d1e56775 1736

Take a break. Get ready for the next exercise!

5 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 68

Chill out and breathe!

10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 960

Start on your hands and knees with your head raised. Squeeze your butt as you raise one leg straight up. Return the leg, hinge at the hips and kick your leg out to the side. Return to start and switch sides. Make all movements controlled.

60 true 3 20 5200 https://s3.amazonaws.com/prod.skimble/assets/5200/skimble-workout-trainer-exercise-glute-kick-backs-1_full.jpg 5195 https://s3.amazonaws.com/prod.skimble/assets/5195/skimble-workout-trainer-exercise-glute-kick-backs-2_full.jpg 5194 https://s3.amazonaws.com/prod.skimble/assets/5194/skimble-workout-trainer-exercise-glute-kick-backs-3_full.jpg 5195 https://s3.amazonaws.com/prod.skimble/assets/5195/skimble-workout-trainer-exercise-glute-kick-backs-2_full.jpg 5191 https://s3.amazonaws.com/prod.skimble/assets/5191/skimble-workout-trainer-exercise-glute-kick-backs-4_full.jpg 5186 https://s3.amazonaws.com/prod.skimble/assets/5186/skimble-workout-trainer-exercise-glute-kick-backs-5_full.jpg 5185 https://s3.amazonaws.com/prod.skimble/assets/5185/skimble-workout-trainer-exercise-glute-kick-backs-6_full.jpg 472 http://www.youtube.com/watch?v=O9Z12LH4Mxs 120 1017e01a43ddd345d5fa6935a610b9ed4a0d134b 1736

Take a break. Get ready for the next exercise!

5 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 1160

Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

60 true 3 20 5200 https://s3.amazonaws.com/prod.skimble/assets/5200/skimble-workout-trainer-exercise-glute-kick-backs-1_full.jpg 5194 https://s3.amazonaws.com/prod.skimble/assets/5194/skimble-workout-trainer-exercise-glute-kick-backs-3_full.jpg 5191 https://s3.amazonaws.com/prod.skimble/assets/5191/skimble-workout-trainer-exercise-glute-kick-backs-4_full.jpg 5185 https://s3.amazonaws.com/prod.skimble/assets/5185/skimble-workout-trainer-exercise-glute-kick-backs-6_full.jpg 440 http://www.youtube.com/watch?v=imKWRzK0jvg 467 74ff500daf39d7e8db802803a8a2c672f2f0dad3 1736

Take a break. Get ready for the next exercise!

5 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 2203

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

40 true 4 10 52161 https://s3.amazonaws.com/prod.skimble/assets/52161/skimble-workout-trainer-exercise-tip-toe-glute-bridge-1_full.jpg 52158 https://s3.amazonaws.com/prod.skimble/assets/52158/skimble-workout-trainer-exercise-tip-toe-glute-bridge-2_full.jpg 52150 https://s3.amazonaws.com/prod.skimble/assets/52150/skimble-workout-trainer-exercise-tip-toe-glute-bridge-3_full.jpg 867 b61853a0c314471f39d2678ea55b0364bc651ec9 1736

Take a break. Get ready for the next exercise!

5 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 1 960

Start on your hands and knees with your head raised. Squeeze your butt as you raise one leg straight up. Return the leg, hinge at the hips and kick your leg out to the side. Return to start and switch sides. Make all movements controlled.

90 true 3 30 5200 https://s3.amazonaws.com/prod.skimble/assets/5200/skimble-workout-trainer-exercise-glute-kick-backs-1_full.jpg 5195 https://s3.amazonaws.com/prod.skimble/assets/5195/skimble-workout-trainer-exercise-glute-kick-backs-2_full.jpg 5194 https://s3.amazonaws.com/prod.skimble/assets/5194/skimble-workout-trainer-exercise-glute-kick-backs-3_full.jpg 5195 https://s3.amazonaws.com/prod.skimble/assets/5195/skimble-workout-trainer-exercise-glute-kick-backs-2_full.jpg 5191 https://s3.amazonaws.com/prod.skimble/assets/5191/skimble-workout-trainer-exercise-glute-kick-backs-4_full.jpg 5186 https://s3.amazonaws.com/prod.skimble/assets/5186/skimble-workout-trainer-exercise-glute-kick-backs-5_full.jpg 5185 https://s3.amazonaws.com/prod.skimble/assets/5185/skimble-workout-trainer-exercise-glute-kick-backs-6_full.jpg 472 http://www.youtube.com/watch?v=O9Z12LH4Mxs 120 1017e01a43ddd345d5fa6935a610b9ed4a0d134b 1736

Take a break. Get ready for the next exercise!

5 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 1160

Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

90 true 3 30 5200 https://s3.amazonaws.com/prod.skimble/assets/5200/skimble-workout-trainer-exercise-glute-kick-backs-1_full.jpg 5194 https://s3.amazonaws.com/prod.skimble/assets/5194/skimble-workout-trainer-exercise-glute-kick-backs-3_full.jpg 5191 https://s3.amazonaws.com/prod.skimble/assets/5191/skimble-workout-trainer-exercise-glute-kick-backs-4_full.jpg 5185 https://s3.amazonaws.com/prod.skimble/assets/5185/skimble-workout-trainer-exercise-glute-kick-backs-6_full.jpg 440 http://www.youtube.com/watch?v=imKWRzK0jvg 467 74ff500daf39d7e8db802803a8a2c672f2f0dad3 1736

Take a break. Get ready for the next exercise!

5 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 2203

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

60 true 4 15 52161 https://s3.amazonaws.com/prod.skimble/assets/52161/skimble-workout-trainer-exercise-tip-toe-glute-bridge-1_full.jpg 52158 https://s3.amazonaws.com/prod.skimble/assets/52158/skimble-workout-trainer-exercise-tip-toe-glute-bridge-2_full.jpg 52150 https://s3.amazonaws.com/prod.skimble/assets/52150/skimble-workout-trainer-exercise-tip-toe-glute-bridge-3_full.jpg 867 b61853a0c314471f39d2678ea55b0364bc651ec9 1736

Take a break. Get ready for the next exercise!

5 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 1733

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

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