1690 community_arms Community Arms 手臂 手臂锻炼 https://www.skimble.com/images/workouts/categories/arms_40x40.png https://www.skimble.com/images/workouts/categories/arms_100x100.png https://www.skimble.com/images/workouts/categories/arms_200x200.png https://www.skimble.com/images/workouts/categories/v2/arms_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/arms_640x640.jpg false 健身教练用户添加的最受欢迎的手臂锻炼。 true 307401 1739852 3 This is an intense full arm workout. You wont be able to lift the shampoo in your shower after this workout. 8-12 reps for muscle build or 12-15 for lean muscles. Make sure you know how to do the exercises and prepare one or two different sets of dumbbells and maybe a chair before you start this workout. There are no long breaks. Enjoy getting pumped! :-) https://s3.amazonaws.com/prod.skimble/assets/4524/skimble-workout-trainer-exercise-chair-tricep-dips-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/4524/skimble-workout-trainer-exercise-chair-tricep-dips-2_full.jpg false 8de2638f-0a19-45e4-845a-779ecc5098d5 11258 2594 false true 0 307401-shoulders-bi-tri-intense false 1125 1

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

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

30 3763 http://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg 3760 http://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg 3755 http://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg 3760 http://s3.amazonaws.com/prod.skimble/assets/3760/skimble-workout-trainer-exercise-jog-in-place-2_full.jpg 325 http://www.youtube.com/watch?v=J5p9VUpE2vI

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

30 3187 http://s3.amazonaws.com/prod.skimble/assets/3187/skimble-workout-trainer-exercise-small-arm-circles-4_full.jpg 3189 http://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3189 http://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3191 http://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_full.jpg 348 http://www.youtube.com/watch?v=JPDn1sYDolk

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

30 3189 http://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3187 http://s3.amazonaws.com/prod.skimble/assets/3187/skimble-workout-trainer-exercise-small-arm-circles-4_full.jpg 3191 http://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_full.jpg 3196 http://s3.amazonaws.com/prod.skimble/assets/3196/skimble-workout-trainer-exercise-small-arm-circles-1_full.jpg 350 http://www.youtube.com/watch?v=yXKo6iADPiU

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

20 1711 http://s3.amazonaws.com/prod.skimble/assets/1711/skimble-large-arm-circles-forward_full.jpg 347 http://www.youtube.com/watch?v=cCycbuogLZI

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

20 1714 http://s3.amazonaws.com/prod.skimble/assets/1714/skimble-large-arm-circles-backward_full.jpg 349 http://www.youtube.com/watch?v=Ztn3W9R458k

Chill out and breathe deeply.

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Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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

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Chill out and breathe deeply.

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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.

45 3056 http://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg 3053 http://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg 3049 http://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg 3052 http://s3.amazonaws.com/prod.skimble/assets/3052/skimble-workout-trainer-exercise-dumbbell-lateral-raises-3_full.jpg 294 http://www.youtube.com/watch?v=TXLmbX6uAro

Stand with feet hip-width apart, holding dumbbells at your side with the palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders, palms continue to face each other. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights, keeping a slight bend in the elbows at the bottom.

45 1354 http://s3.amazonaws.com/prod.skimble/assets/1354/skimble-dumbbell-squats-1_full.jpg 1330 http://s3.amazonaws.com/prod.skimble/assets/1330/skimble-dumbbell-push-press-1_full.jpg 226 http://www.youtube.com/watch?v=kjlCGKdJ8oc

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

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

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Chill out and breathe deeply.

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Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

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Sit up straight with your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift the dumbbells to your chest. Return slowly and repeat.

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Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.

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Chill out and breathe deeply.

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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.

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Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.

25 3070 http://s3.amazonaws.com/prod.skimble/assets/3070/skimble-workout-trainer-exercise-dumbbell-front-raises-3_full.jpg 3073 http://s3.amazonaws.com/prod.skimble/assets/3073/skimble-workout-trainer-exercise-dumbbell-front-raises-2_full.jpg 3076 http://s3.amazonaws.com/prod.skimble/assets/3076/skimble-workout-trainer-exercise-dumbbell-front-raises-1_full.jpg 2339 http://s3.amazonaws.com/prod.skimble/assets/2339/skimble-dumbbell-front-lateral-raise-1_full.jpg 2335 http://s3.amazonaws.com/prod.skimble/assets/2335/skimble-dumbbell-front-lateral-raise-2_full.jpg 292 http://www.youtube.com/watch?v=xvoUL7Slyc8

Stand with feet hip-width apart, holding dumbbells at your side with the palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders, palms continue to face each other. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights, keeping a slight bend in the elbows at the bottom.

45 1354 http://s3.amazonaws.com/prod.skimble/assets/1354/skimble-dumbbell-squats-1_full.jpg 1330 http://s3.amazonaws.com/prod.skimble/assets/1330/skimble-dumbbell-push-press-1_full.jpg 226 http://www.youtube.com/watch?v=kjlCGKdJ8oc

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

30 1180 http://s3.amazonaws.com/prod.skimble/assets/1180/skimble-lefttricepbends1_full.jpg 1183 http://s3.amazonaws.com/prod.skimble/assets/1183/skimble-lefttricepbends2_full.jpg 364 http://www.youtube.com/watch?v=Smv8ArWuXMA

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

30 1204 http://s3.amazonaws.com/prod.skimble/assets/1204/skimble-righttricepbends2_full.jpg 1201 http://s3.amazonaws.com/prod.skimble/assets/1201/skimble-righttricepbends1_full.jpg 364 http://www.youtube.com/watch?v=Smv8ArWuXMA

Chill out and breathe deeply.

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Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

45 3094 http://s3.amazonaws.com/prod.skimble/assets/3094/skimble-workout-trainer-exercise-dumbbell-overhead-press-1_full.jpg 3091 http://s3.amazonaws.com/prod.skimble/assets/3091/skimble-workout-trainer-exercise-dumbbell-overhead-press-2_full.jpg 3088 http://s3.amazonaws.com/prod.skimble/assets/3088/skimble-workout-trainer-exercise-dumbbell-overhead-press-3_full.jpg 3091 http://s3.amazonaws.com/prod.skimble/assets/3091/skimble-workout-trainer-exercise-dumbbell-overhead-press-2_full.jpg 293 http://www.youtube.com/watch?v=9k-vp1zuk1k

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms are facing up. Keeping your elbows locked, alternate between lifting your arms to your shoulders keeping your body still from rocking.

50 1930 http://s3.amazonaws.com/prod.skimble/assets/1930/skimble-alternating-bicep-curl-left_full.jpg 1927 http://s3.amazonaws.com/prod.skimble/assets/1927/skimble-alternating-bicep-curl-right_full.jpg 126 https://www.youtube.com/watch?v=lnf3FcOHX5U Dumbbell Bicep Curl using both hands

Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.

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Get in a plank position with 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.

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Chill out and breathe deeply.

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

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

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Lower your right ear towards your right shoulder. Also known as Right Lateral Flexion or Ear to Shoulder.

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Lower your left ear towards your left shoulder. Also known as Left Lateral Flexion or Ear to Shoulder.

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Lower your right ear towards your right shoulder. Also known as Right Lateral Flexion or Ear to Shoulder.

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Lower your left ear towards your left shoulder. Also known as Left Lateral Flexion or Ear to Shoulder.

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Raise your left arm up and bend it back down the middle of your back. Bring right hand to left elbow and gently apply pressure.

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Raise your right arm up and bend it back down the middle of your back. Bring left hand to right elbow and gently apply pressure.

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Extend your left arm across your chest and gently press your right hand on the left elbow. Hold and repeat on the opposite arm.

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Get in a plank position with 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 2725 http://s3.amazonaws.com/prod.skimble/assets/2725/skimble-workout-trainer-exercise-push-up-1_full.jpg 2722 http://s3.amazonaws.com/prod.skimble/assets/2722/skimble-workout-trainer-exercise-push-up-2_full.jpg 2719 http://s3.amazonaws.com/prod.skimble/assets/2719/skimble-workout-trainer-exercise-push-up-3_full.jpg 1699 http://s3.amazonaws.com/prod.skimble/assets/1699/skimble-pushup-plank-1_full.jpg 1696 http://s3.amazonaws.com/prod.skimble/assets/1696/skimble-pushup-plank-2_full.jpg 378 http://www.youtube.com/watch?v=VrsqvroEKMI

Chill out and breathe deeply.

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

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

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

60 1180 http://s3.amazonaws.com/prod.skimble/assets/1180/skimble-lefttricepbends1_full.jpg 1183 http://s3.amazonaws.com/prod.skimble/assets/1183/skimble-lefttricepbends2_full.jpg 364 http://www.youtube.com/watch?v=Smv8ArWuXMA

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

60 1204 http://s3.amazonaws.com/prod.skimble/assets/1204/skimble-righttricepbends2_full.jpg 1201 http://s3.amazonaws.com/prod.skimble/assets/1201/skimble-righttricepbends1_full.jpg 364 http://www.youtube.com/watch?v=Smv8ArWuXMA

Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Perform a pushup, jump tuck your feet near your hands, and jump back to a plank position ready for the next pushup.

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

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

30 3189 http://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3187 http://s3.amazonaws.com/prod.skimble/assets/3187/skimble-workout-trainer-exercise-small-arm-circles-4_full.jpg 3191 http://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_full.jpg 3196 http://s3.amazonaws.com/prod.skimble/assets/3196/skimble-workout-trainer-exercise-small-arm-circles-1_full.jpg 350 http://www.youtube.com/watch?v=yXKo6iADPiU

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

30 3187 http://s3.amazonaws.com/prod.skimble/assets/3187/skimble-workout-trainer-exercise-small-arm-circles-4_full.jpg 3189 http://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3189 http://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3191 http://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_full.jpg 348 http://www.youtube.com/watch?v=JPDn1sYDolk

Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

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

30 4825 http://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg 4826 http://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg 4829 http://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg 4831 http://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg 347 http://www.youtube.com/watch?v=cCycbuogLZI

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

30 4826 http://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg 4825 http://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg 4831 http://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg 4829 http://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg 349 http://www.youtube.com/watch?v=Ztn3W9R458k

Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

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

60 2380 http://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg 5527 http://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2016-07-07T17:09:49Z 2012-03-15T19:11:03Z 2012-03-14T07:10:45Z2700685cbgouzsqnmj6KristyMarriotthttps://s3assets.skimble.com/photos/1014480/image_thumb.jpghttps://s3assets.skimble.com/photos/1014480/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsetrue0 409918 4508465 3 Use the heaviest dumbbell you can handle in order to get the best results...this should burn!! https://s3.amazonaws.com/prod.skimble/assets/997/5268691218_485e6f254b_o_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/997/5268691218_485e6f254b_o_full.jpg false 5a51c6d7-32c6-458d-bea9-f26d40f57a09 8285 680 false true 0 409918-no-more-arm-flab- false 630 3

Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

25 3094 http://s3.amazonaws.com/prod.skimble/assets/3094/skimble-workout-trainer-exercise-dumbbell-overhead-press-1_full.jpg 3091 http://s3.amazonaws.com/prod.skimble/assets/3091/skimble-workout-trainer-exercise-dumbbell-overhead-press-2_full.jpg 3088 http://s3.amazonaws.com/prod.skimble/assets/3088/skimble-workout-trainer-exercise-dumbbell-overhead-press-3_full.jpg 3091 http://s3.amazonaws.com/prod.skimble/assets/3091/skimble-workout-trainer-exercise-dumbbell-overhead-press-2_full.jpg 293 http://www.youtube.com/watch?v=9k-vp1zuk1k

Chill out and breathe deeply.

10 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

30 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3265 http://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg 3256 http://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3259 http://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg 3261 http://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg 76 5d823600102bd4795666cea1527b79158489ede4

Chill out and breathe deeply.

10 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

20 5127 http://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 5125 http://s3.amazonaws.com/prod.skimble/assets/5125/skimble-workout-trainer-exercise-dumbbell-hammer-curls-3_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 121 8c088779c243989cf086fd058a7bdcfabf837e42

Chill out and breathe deeply.

10 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

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

25 5162 http://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 http://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 1306 http://s3.amazonaws.com/prod.skimble/assets/1306/img_2330_full.jpg 1309 http://s3.amazonaws.com/prod.skimble/assets/1309/img_2331_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd

Chill out and breathe deeply.

10 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

With knees slightly bent and back straight, lean forward and let dumbbells hang forward, palms inward. Keeping your body still, bend your elbows back close to your body and bring the dumbbells to your lower ribs. Squeeze your shoulder blades together and return your arms to their straightened position keeping your forward bend for the entire set.

25 997 http://s3.amazonaws.com/prod.skimble/assets/997/5268691218_485e6f254b_o_full.jpg 1000 http://s3.amazonaws.com/prod.skimble/assets/1000/5268691278_365e716488_o_full.jpg

Chill out and breathe deeply.

45 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2014-10-06T19:09:00Z 2012-09-09T02:56:44Z 2012-07-03T01:19:27Z14508465hzyrsz89hlw3EdithRioshttps://s3assets.skimble.com/photos/6179187/image_thumb.jpghttps://s3assets.skimble.com/photos/6179187/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse33 346452 1659461 3 Massive arms in no time. Do each exercise in the last round till failure. Make sure to eat healthy with high protein diet. Feel the pumped in your arms upon completing this workout. Do this workout consistently 2 times a week. https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg false 7c9cd82d-26f3-42fb-b8d9-404b35a60517 8036 1009 false true 0 346452-massive-arms false 2130 3

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

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Take a break. Get ready for the next exercise!

20

Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

25 5921 http://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg 5918 http://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_full.jpg 5917 http://s3.amazonaws.com/prod.skimble/assets/5917/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-3_full.jpg 149 42df3c7174c25cb291680b0a86040df42a40c6e1

Take a break. Get ready for the next exercise!

20

Hold dumbbells with a pronated, palms forward grip. 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 5120 http://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 http://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 http://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 http://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

Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

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

30 5162 http://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 http://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 1306 http://s3.amazonaws.com/prod.skimble/assets/1306/img_2330_full.jpg 1309 http://s3.amazonaws.com/prod.skimble/assets/1309/img_2331_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd

Get ready for the next exercise!

20

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Take a break. Get ready for the next exercise!

30

Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Push the dumbbells up until your arms are nearly extended. Return to start and repeat.

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Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

30 5127 http://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 5125 http://s3.amazonaws.com/prod.skimble/assets/5125/skimble-workout-trainer-exercise-dumbbell-hammer-curls-3_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 556 http://www.youtube.com/watch?v=9hTMvAHAyfg 121 8c088779c243989cf086fd058a7bdcfabf837e42

Take a break. Get ready for the next exercise!

20

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 5963 http://s3.amazonaws.com/prod.skimble/assets/5963/skimble-workout-trainer-exercise-dumbbell-reverse-fly-1_full.jpg 5962 http://s3.amazonaws.com/prod.skimble/assets/5962/skimble-workout-trainer-exercise-dumbbell-reverse-fly-2_full.jpg 5959 http://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg

Chill out and breathe deeply.

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Hold dumbbells with a pronated, palms forward grip. 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.

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Take a break. Get ready for the next exercise!

25

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

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Take a break. Get ready for the next exercise!

25

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Chill out and breathe deeply.

50 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

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.

50 5963 http://s3.amazonaws.com/prod.skimble/assets/5963/skimble-workout-trainer-exercise-dumbbell-reverse-fly-1_full.jpg 5962 http://s3.amazonaws.com/prod.skimble/assets/5962/skimble-workout-trainer-exercise-dumbbell-reverse-fly-2_full.jpg 5959 http://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg

Take a break. Get ready for the next exercise!

25

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

50 5162 http://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 http://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 1306 http://s3.amazonaws.com/prod.skimble/assets/1306/img_2330_full.jpg 1309 http://s3.amazonaws.com/prod.skimble/assets/1309/img_2331_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd

Take a break. Get ready for the next exercise!

25

Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in one hand and bend at the waist as far as possible to one side. Return to the starting position. Midway through the exercise, switch sides. You can also alternate sides while holding two dumbbells.

30 3016 http://s3.amazonaws.com/prod.skimble/assets/3016/skimble-workout-trainer-exercise-dumbbell-side-bends-left-1_full.jpg 3013 http://s3.amazonaws.com/prod.skimble/assets/3013/skimble-workout-trainer-exercise-dumbbell-side-bends-left-2_full.jpg 3010 http://s3.amazonaws.com/prod.skimble/assets/3010/skimble-workout-trainer-exercise-dumbbell-side-bends-right-1_full.jpg 3007 http://s3.amazonaws.com/prod.skimble/assets/3007/skimble-workout-trainer-exercise-dumbbell-side-bends-right-2_full.jpg 142 542701f35a9416e30fb196a073e0ecbed5797fbd

Hold dumbbells at your sides with arms down. Squat down, bending at the knee until thighs are parallel with the floor. Ensure your knees are not extended beyond your toes.

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

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With knees slightly bent and back straight, lean forward and let dumbbells hang forward, palms inward. Keeping your body still, bend your elbows back close to your body and bring the dumbbells to your lower ribs. Squeeze your shoulder blades together and return your arms to their straightened position keeping your forward bend for the entire set.

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Do push ups while holding on to hexagonal dumbbells. Choose do complete these on your toes or knees.

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Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

30 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3265 http://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg 3256 http://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3259 http://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg 3261 http://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg 452 http://www.youtube.com/watch?v=z_8ktARtUAc 76 5d823600102bd4795666cea1527b79158489ede4

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

30 5162 http://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 http://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 1306 http://s3.amazonaws.com/prod.skimble/assets/1306/img_2330_full.jpg 1309 http://s3.amazonaws.com/prod.skimble/assets/1309/img_2331_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd

Chill out and breathe!

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Start by holding a dumbbell in each hand between your legs. With feet slightly wider than shoulder width apart and toes pointed outward at 45+ degree angles, perform a squat.

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

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With knees slightly bent and back straight, lean forward and let dumbbells hang forward, palms inward. Keeping your body still, bend your elbows back close to your body and bring the dumbbells to your lower ribs. Squeeze your shoulder blades together and return your arms to their straightened position keeping your forward bend for the entire set.

30 997 http://s3.amazonaws.com/prod.skimble/assets/997/5268691218_485e6f254b_o_full.jpg 1000 http://s3.amazonaws.com/prod.skimble/assets/1000/5268691278_365e716488_o_full.jpg

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

30 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3265 http://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg 3256 http://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3259 http://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg 3261 http://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg 452 http://www.youtube.com/watch?v=z_8ktARtUAc 76 5d823600102bd4795666cea1527b79158489ede4

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

30 5162 http://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 http://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 1306 http://s3.amazonaws.com/prod.skimble/assets/1306/img_2330_full.jpg 1309 http://s3.amazonaws.com/prod.skimble/assets/1309/img_2331_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd

Stand with feet shoulder width apart and hands holding dumbbells level with your ears. Perform a forward lunge. Pause at the bottom as you press the weights up above your head. Return to start and repeat, alternating sides.

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

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Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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

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Perform push ups using a bench or a step. Legs on the ground and hands elevated

30

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

30 4524 http://s3.amazonaws.com/prod.skimble/assets/4524/skimble-workout-trainer-exercise-chair-tricep-dips-2_full.jpg 4522 http://s3.amazonaws.com/prod.skimble/assets/4522/skimble-workout-trainer-exercise-chair-tricep-dips-1_full.jpg

30

30 291 http://www.youtube.com/watch?v=v_t_D94870M

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

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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.

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Stand with dumbbells in hand. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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30 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2014-05-28T08:24:25Z 2013-03-24T14:52:09Z 802011-07-31T09:27:45Z222059khcjk60nhddlIphigeniaKarapanagiotihttps://s3assets.skimble.com/photos/34397686/image_thumb.jpghttps://s3assets.skimble.com/photos/34397686/image_full.jpgfalsetruetruetruefalsefalsetruetruefalsetruetruefalse17381 418555 4407899 3 There's not many good bicep workouts on this app so here's what you've been waiting for. Use a 6-10 pound dumbbell to start off, then if you get tired, you can go lighter. https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg false 350E1C7A-8B08-4EB4-B543-87EDEB84E564 5845 435 false true 0 418555-ripped-biceps false 600 2

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

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Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

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Chill out and breathe deeply.

60 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2016-05-04T18:41:58Z 2012-10-07T10:07:07Z 2012-06-23T23:55:47Z4407899w02czsueuueoJackRosshttps://s3assets.skimble.com/photos/2074089/image_thumb.jpghttps://s3assets.skimble.com/photos/2074089/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse12 420117 1505753 3 3 work out https://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg false df572b96-f973-4cd7-be60-a2e3d3c0cfee 5326 861 false true 0 420117-ab-arm-chest false 755 1

Get in a plank position with 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.

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Chill out and breathe deeply.

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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.

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Chill out and breathe deeply.

20 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

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Chill out and breathe deeply.

10 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Do push-ups with your arms parallel and close to your sides.

60 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 2731 http://s3.amazonaws.com/prod.skimble/assets/2731/skimble-workout-trainer-exercise-tricep-pushup-2_full.jpg 2728 http://s3.amazonaws.com/prod.skimble/assets/2728/skimble-workout-trainer-exercise-tricep-pushup-3_full.jpg 2156 http://s3.amazonaws.com/prod.skimble/assets/2156/skimble-arms-tricep-push-ups-1_full.jpg 2155 http://s3.amazonaws.com/prod.skimble/assets/2155/skimble-arms-tricep-push-ups-2_full.jpg 307 http://www.youtube.com/watch?v=M10pT_UNZqU

Chill out and breathe deeply.

20 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

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.

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Chill out and breathe deeply.

20 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Start with your belly on the ball. Walk your hands out such that the ball is under your shins. With your feet on the ball and hands planted firmly on the ground, bend your elbows and lower your chest. Push back up and repeat.

60 8535 http://s3.amazonaws.com/prod.skimble/assets/8535/ball-push-ups-1020_full.jpg 8522 http://s3.amazonaws.com/prod.skimble/assets/8522/ball-push-ups-1018_full.jpg 8528 http://s3.amazonaws.com/prod.skimble/assets/8528/ball-push-ups-1019_full.jpg 8522 http://s3.amazonaws.com/prod.skimble/assets/8522/ball-push-ups-1018_full.jpg 269 9d3a205999c528af239da67e7c2120272bf8e130

Chill out and breathe deeply.

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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 9352 http://s3.amazonaws.com/prod.skimble/assets/9352/skimble-workout-trainer-exercise-ab-curls-2_full.jpg 9361 http://s3.amazonaws.com/prod.skimble/assets/9361/skimble-workout-trainer-exercise-ab-curls-3_full.jpg 9362 http://s3.amazonaws.com/prod.skimble/assets/9362/skimble-workout-trainer-exercise-ab-curls-4_full.jpg 9371 http://s3.amazonaws.com/prod.skimble/assets/9371/skimble-workout-trainer-exercise-ab-curls-5_full.jpg 350 74786dbd9f9f68aca3742a29b7a10a95b1ee425d

Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

80 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3265 http://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg 3256 http://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3259 http://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg 3261 http://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg 76 5d823600102bd4795666cea1527b79158489ede4

Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

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

60 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2014-03-04T19:34:18Z 2012-10-11T22:35:29Z 2012-01-09T01:26:43Z115057535nhrvcyd4msoJasonMcauleyhttps://s3assets.skimble.com/photos/611567/image_thumb.jpghttps://s3assets.skimble.com/photos/611567/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse14 543131 1016038 3 Based on wolverine but with a different last third. thanks for the inspiration! 7-9 reps with heavy weights, 11-13 with lighter weights! Have fun and feel the burn! Stay hydrated! https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg false 57d005eb-8f23-4b0c-9657-b7344cc27709 5047 435 false true 0 543131-upper-body-dumbbell-hell false 1920 3

Place left foot on a step or raised platform. Hold a medium weight in the right hand and prop the left hand on the left thigh for support as you bend over (back flat and abs in), hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. You should feel your lats (the muscles on either side of your back) contracting. Lower the weight and repeat

40

Deep lunge forward with your right foot and keep your body in a long forward-leaning angle from head to the left heel. Hold a medium weight in the left hand and let the weight hang toward the floor. Prop the right elbow on the right thigh for support if needed. Squeeze the back and bend your elbow close to your body, bringing the weight to your lower ribs. Lower the weight. Try to keep your body still and isolate the arm movement

40 245 http://www.youtube.com/watch?v=nusixTdu0Ls

Chill out and breathe!

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Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Push the dumbbells up until your arms are nearly extended. Return to start and repeat.

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Chill out and breathe!

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

Sit or stand with good posture. Squeeze your shoulder blades up and hold for three counts. Relax and drop your shoulders back to neutral and repeat.

40 4367 http://s3.amazonaws.com/prod.skimble/assets/4367/skimble-workout-trainer-exercise-shoulder-shrugs-2_full.jpg 4366 http://s3.amazonaws.com/prod.skimble/assets/4366/skimble-workout-trainer-exercise-shoulder-shrugs-1_full.jpg 103 ee3a16bf00ce72d5deb72754eb6a0ca674f46a96

Chill out and breathe!

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

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

30 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3265 http://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg 3256 http://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3259 http://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg 3261 http://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg 452 http://www.youtube.com/watch?v=z_8ktARtUAc 76 5d823600102bd4795666cea1527b79158489ede4

Chill out and breathe!

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

Sit up straight with your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift the dumbbells to your chest. Return slowly and repeat.

30 4165 http://s3.amazonaws.com/prod.skimble/assets/4165/skimble-workout-trainer-exercise-seated-dumbbell-bicep-curls-1_full.jpg 4162 http://s3.amazonaws.com/prod.skimble/assets/4162/skimble-workout-trainer-exercise-seated-dumbbell-bicep-curls-2_full.jpg 107 e17a3cc759eaac7dbcdbaf811868d155d2a094db

Chill out and breathe!

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

Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

30 5127 http://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 5125 http://s3.amazonaws.com/prod.skimble/assets/5125/skimble-workout-trainer-exercise-dumbbell-hammer-curls-3_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 556 http://www.youtube.com/watch?v=9hTMvAHAyfg 121 8c088779c243989cf086fd058a7bdcfabf837e42

Chill out and breathe!

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

40 11206 http://s3.amazonaws.com/prod.skimble/assets/11206/skimble-workout-trainer-exercise-stability-ball-dumbbell-flys-1_full.jpg 11205 http://s3.amazonaws.com/prod.skimble/assets/11205/skimble-workout-trainer-exercise-stability-ball-dumbbell-flys-2_full.jpg 11204 http://s3.amazonaws.com/prod.skimble/assets/11204/skimble-workout-trainer-exercise-stability-ball-dumbbell-flys-3_full.jpg 11205 http://s3.amazonaws.com/prod.skimble/assets/11205/skimble-workout-trainer-exercise-stability-ball-dumbbell-flys-2_full.jpg 291 http://www.youtube.com/watch?v=v_t_D94870M

Chill out and breathe!

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

Do push ups while holding on to hexagonal dumbbells. Choose do complete these on your toes or knees.

40 5768 http://s3.amazonaws.com/prod.skimble/assets/5768/skimble-workout-trainer-exercise-dumbbell-renegade-rows-1_full.jpg 5767 http://s3.amazonaws.com/prod.skimble/assets/5767/skimble-workout-trainer-exercise-dumbbell-renegade-rows-2_full.jpg 479 http://www.youtube.com/watch?v=9KUNemyeOLk 133 056f0a3e06d6ebc410d6fd81df008821d11b3c93

Chill out and breathe!

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

On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.

40 3085 http://s3.amazonaws.com/prod.skimble/assets/3085/skimble-workout-trainer-exercise-dumbbell-chest-press-1_full.jpg 3082 http://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 3079 http://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg 3082 http://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 139 070e7eea572756d070fa3f176aa06dcdb5444241

Chill out and breathe!

30 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2015-11-06T12:29:11Z 2013-07-27T21:32:10Z 2011-11-10T17:40:30Z11016038gg4s35odhi5pChrisHeilerhttps://s3assets.skimble.com/photos/431236/bild_589_cartoonizer_1_thumb.jpghttps://s3assets.skimble.com/photos/431236/bild_589_cartoonizer_1_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse319 392031 4633681 3 Get ready to crush heads for the zombie apocalypse with strong arms and shoulders. https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg false 2df62a8e-e370-4e84-bc33-cfdedb4e8f04 4639 770 false true 0 392031-combat-arms false 1095 1

With an overhand grip, hold a dumbbell with arms slightly wider than shoulder width at your upper chest. Press the dumbbell up until your arms are extended overhead. Hold a moment at the top before returning and repeating.

60

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest. Lower your arms and turn them to a 45° angle. Curl again. Alternate arms and repeat.

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Stand with dumbbells in hand. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.

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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.

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Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides. Alternate arms every 8 curls.

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

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Chill out and breathe deeply.

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Hold dumbbells with a pronated, palms forward grip. 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.

60 5120 http://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 http://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 http://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 http://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

Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

60 5127 http://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 5125 http://s3.amazonaws.com/prod.skimble/assets/5125/skimble-workout-trainer-exercise-dumbbell-hammer-curls-3_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg

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

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

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Stand with your abs drawn in. Hold one dumbbell in each of your hands. Bend one arm to 90 degrees, close to your sides. Perform bicep curls with the other arm. After four concentrated reps, switch sides and repeat.

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Lie on your right side with knees bent and hips stacked. Use your right arm to touch your left shoulder. Place the left hand on the floor in front of you and contract the triceps to straighten the arm. Lower a few inches and repeat. Switch sides every 8 reps.

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Chill out and breathe deeply.

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Stand with feet hip-width apart and arms raised to your sides, holding dumbbells with palms forward. Rotate your arms backward and draw large circles.

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Stand with feet hip-width apart and arms raised to your sides, holding dumbbells with palms forward. Rotate your arms forward and draw large circles.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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

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Chill out and breathe deeply.

45 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-01-01T03:13:54Z 2012-07-31T03:29:41Z 2082012-07-13T16:09:44Z4633681v7yxwtjlhdzoToniaThompsonhttps://s3assets.skimble.com/photos/1535549/icon_gun_thumb.pnghttps://s3assets.skimble.com/photos/1535549/icon_gun_full.pngfalsefalsefalsetruetruefalsetruetruefalsefalsefalsefalse5 431035 5809492 3 This workout will work all your arm muscles in a short amount of time and get them burning so you will be getting those sleeve hugging arms in no time! https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg false 67348157-671e-4b4e-8c8c-4489d02ac871 4383 827 false true 0 431035-curls-for-the-girls-full-arm-workout false 930 1

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

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

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

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Extend your left arm across your chest and gently press your right hand on the left elbow. Hold and repeat on the opposite arm.

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Chill out and breathe deeply.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

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Chill out and breathe deeply.

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Do push-ups with your arms parallel and close to your sides.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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

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Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

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Chill out and breathe deeply.

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Stand with dumbbells in hand. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.

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Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

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Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

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Chill out and breathe deeply.

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Stand holding a barbell with your palms facing forward in a shoulder-width grip. Curl the barbell up to your shoulders, hold a moment at the top and lower slowly.

20

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

20 5928 http://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg 5925 http://s3.amazonaws.com/prod.skimble/assets/5925/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-2_full.jpg 5924 http://s3.amazonaws.com/prod.skimble/assets/5924/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-3_full.jpg 159 1d581a2fc0758bf11fef212e25266a07a46900a4

Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

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

10 4825 http://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg 4826 http://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg 4829 http://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg 4831 http://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg 347 http://www.youtube.com/watch?v=cCycbuogLZI 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b

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

10 4826 http://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg 4825 http://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg 4831 http://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg 4829 http://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg 349 http://www.youtube.com/watch?v=Ztn3W9R458k 88 a79c90f954f07790ab962c7d4216e5079a7db6b3

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

20 4519 http://s3.amazonaws.com/prod.skimble/assets/4519/skimble-workout-trainer-exercise-tricep-stretches-1_full.jpg 4474 http://s3.amazonaws.com/prod.skimble/assets/4474/skimble-workout-trainer-exercise-chair-seated-foward_full.jpg 4516 http://s3.amazonaws.com/prod.skimble/assets/4516/skimble-workout-trainer-exercise-tricep-stretches-2_full.jpg 4474 http://s3.amazonaws.com/prod.skimble/assets/4474/skimble-workout-trainer-exercise-chair-seated-foward_full.jpg 12 6ac3af13fbe299d8205df57c5024dc31e7eaec8d

Extend your left arm across your chest and gently press your right hand on the left elbow. Hold and repeat on the opposite arm.

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

30 2725 http://s3.amazonaws.com/prod.skimble/assets/2725/skimble-workout-trainer-exercise-push-up-1_full.jpg 2722 http://s3.amazonaws.com/prod.skimble/assets/2722/skimble-workout-trainer-exercise-push-up-2_full.jpg 2719 http://s3.amazonaws.com/prod.skimble/assets/2719/skimble-workout-trainer-exercise-push-up-3_full.jpg 1699 http://s3.amazonaws.com/prod.skimble/assets/1699/skimble-pushup-plank-1_full.jpg 1696 http://s3.amazonaws.com/prod.skimble/assets/1696/skimble-pushup-plank-2_full.jpg 378 http://www.youtube.com/watch?v=VrsqvroEKMI

Chill out and breathe deeply.

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Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.

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

30 1924 http://s3.amazonaws.com/prod.skimble/assets/1924/skimble-dolphin-pike-pushup-1_full.jpg 1921 http://s3.amazonaws.com/prod.skimble/assets/1921/skimble-dolphin-pike-pushup-2_full.jpg

Chill out and breathe deeply.

120 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Do push-ups with your arms parallel and close to your sides.

30 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 2731 http://s3.amazonaws.com/prod.skimble/assets/2731/skimble-workout-trainer-exercise-tricep-pushup-2_full.jpg 2728 http://s3.amazonaws.com/prod.skimble/assets/2728/skimble-workout-trainer-exercise-tricep-pushup-3_full.jpg 2156 http://s3.amazonaws.com/prod.skimble/assets/2156/skimble-arms-tricep-push-ups-1_full.jpg 2155 http://s3.amazonaws.com/prod.skimble/assets/2155/skimble-arms-tricep-push-ups-2_full.jpg 307 http://www.youtube.com/watch?v=M10pT_UNZqU

Chill out and breathe deeply.

60 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

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

60 4097 http://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4096 http://s3.amazonaws.com/prod.skimble/assets/4096/skimble-workout-trainer-exercise-plank-with-shoulder-taps-2_full.jpg 4097 http://s3.amazonaws.com/prod.skimble/assets/4097/skimble-workout-trainer-exercise-plank-with-shoulder-taps-1_full.jpg 4093 http://s3.amazonaws.com/prod.skimble/assets/4093/skimble-workout-trainer-exercise-plank-with-shoulder-taps-3_full.jpg 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-07-21T04:59:12Z 2012-01-04T11:42:19Z 2072011-10-05T11:10:40Z1800867lvueeppv2r1nAlanRodmellhttps://s3assets.skimble.com/photos/23490854/image_thumb.jpghttps://s3assets.skimble.com/photos/23490854/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse4494 381368 3223873 3 https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg false 0146F1BA-9586-4ECB-86B9-C2CE94E8BCA8 3348 1302 false true 0 381368-biceps-triceps-and-back-workout-max-wght false 1800 1

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

45 3187 http://s3.amazonaws.com/prod.skimble/assets/3187/skimble-workout-trainer-exercise-small-arm-circles-4_full.jpg 3189 http://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3189 http://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3191 http://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_full.jpg 348 http://www.youtube.com/watch?v=JPDn1sYDolk

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

45 4519 http://s3.amazonaws.com/prod.skimble/assets/4519/skimble-workout-trainer-exercise-tricep-stretches-1_full.jpg 4474 http://s3.amazonaws.com/prod.skimble/assets/4474/skimble-workout-trainer-exercise-chair-seated-foward_full.jpg 4516 http://s3.amazonaws.com/prod.skimble/assets/4516/skimble-workout-trainer-exercise-tricep-stretches-2_full.jpg 4474 http://s3.amazonaws.com/prod.skimble/assets/4474/skimble-workout-trainer-exercise-chair-seated-foward_full.jpg 12 6ac3af13fbe299d8205df57c5024dc31e7eaec8d

Bring your hands out in front and cross you arms, one over the other. Twist your hands such that the palms face into each other, trying to create contact with your fingers. Hold for 4 counts, unwind your arms, and then repeat on the other way.

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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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Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

45 5921 http://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg 5918 http://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_full.jpg 5917 http://s3.amazonaws.com/prod.skimble/assets/5917/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-3_full.jpg 149 42df3c7174c25cb291680b0a86040df42a40c6e1

25

45

Chill out and breathe deeply.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

45 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3265 http://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg 3256 http://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3259 http://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg 3261 http://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg 452 http://www.youtube.com/watch?v=z_8ktARtUAc 76 5d823600102bd4795666cea1527b79158489ede4

Chill out and breathe deeply.

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

45 5162 http://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 http://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 1306 http://s3.amazonaws.com/prod.skimble/assets/1306/img_2330_full.jpg 1309 http://s3.amazonaws.com/prod.skimble/assets/1309/img_2331_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd

Chill out and breathe deeply.

25 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Stand holding a barbell with your palms facing forward in a shoulder-width grip. Curl the barbell up to your shoulders, hold a moment at the top and lower slowly.

45

Chill out and breathe deeply.

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Stand with dumbbells in hand. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.

60 5758 http://s3.amazonaws.com/prod.skimble/assets/5758/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-1_full.jpg 5755 http://s3.amazonaws.com/prod.skimble/assets/5755/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-2_full.jpg 473 http://www.youtube.com/watch?v=mUIIzjkJHRw 168 5f578ed86eca7680e47b8a7f99b65ba9048fc810

Chill out and breathe deeply.

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60

Chill out and breathe deeply.

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

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Chill out and breathe deeply.

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45

Chill out and breathe deeply.

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

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Bring your hands out in front and cross you arms, one over the other. Twist your hands such that the palms face into each other, trying to create contact with your fingers. Hold for 4 counts, unwind your arms, and then repeat on the other way.

45 4282 http://s3.amazonaws.com/prod.skimble/assets/4282/skimble-workout-trainer-exercise-twisted-arm-shoulder-stretch-1_full.jpg 4279 http://s3.amazonaws.com/prod.skimble/assets/4279/skimble-workout-trainer-exercise-twisted-arm-shoulder-stretch-2_full.jpg

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

25 1855 http://s3.amazonaws.com/prod.skimble/assets/1855/skimble-stretch-left-arm-cross-shoulder_full.jpg 4229 http://s3.amazonaws.com/prod.skimble/assets/4229/skimble-workout-trainer-exercise-seated-shoulder-stretches-3_full.jpg 4228 http://s3.amazonaws.com/prod.skimble/assets/4228/skimble-workout-trainer-exercise-seated-shoulder-stretches-4_full.jpg 323 http://www.youtube.com/watch?v=lK-9AcwZk2I

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

25 1858 http://s3.amazonaws.com/prod.skimble/assets/1858/skimble-stretch-right-arm-cross-shoulder_full.jpg 4235 http://s3.amazonaws.com/prod.skimble/assets/4235/skimble-workout-trainer-exercise-seated-shoulder-stretches-1_full.jpg 4230 http://s3.amazonaws.com/prod.skimble/assets/4230/skimble-workout-trainer-exercise-seated-shoulder-stretches-2_full.jpg 323 http://www.youtube.com/watch?v=lK-9AcwZk2I 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-02-28T22:32:43Z 2012-07-10T04:27:02Z 2012-05-12T21:08:53Z13223873zn2ms55vwugsSteveSparkeshttps://s3assets.skimble.com/photos/1188359/vegas_212_thumb.jpghttps://s3assets.skimble.com/photos/1188359/vegas_212_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse627 457191 1659461 2 https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg false 01a99e92-f551-4707-9ef8-6de8db471ab4 2764 749 false true 0 457191-totally-big-arms false 1240 2

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.

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Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

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Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

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

40 4524 http://s3.amazonaws.com/prod.skimble/assets/4524/skimble-workout-trainer-exercise-chair-tricep-dips-2_full.jpg 4522 http://s3.amazonaws.com/prod.skimble/assets/4522/skimble-workout-trainer-exercise-chair-tricep-dips-1_full.jpg

Chill out and breathe deeply.

60 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Sit upright on a stable chair with feet flat on the floor and a pair of dumbbells in hand. Bend your elbows and hold the dumbbells at shoulder-height with your palms facing forward. Push the dumbbells up until your arms are nearly extended. Return to start and repeat.

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Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

40 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3265 http://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg 3256 http://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg 3268 http://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg 3259 http://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg 3261 http://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg 452 http://www.youtube.com/watch?v=z_8ktARtUAc 76 5d823600102bd4795666cea1527b79158489ede4

Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.

40 2857 http://s3.amazonaws.com/prod.skimble/assets/2857/skimble-workout-trainer-exercise-diamond-pushups-1_full.jpg 2860 http://s3.amazonaws.com/prod.skimble/assets/2860/skimble-workout-trainer-exercise-diamond-pushups-2_full.jpg 2861 http://s3.amazonaws.com/prod.skimble/assets/2861/skimble-workout-trainer-exercise-diamond-pushups-3_full.jpg 2860 http://s3.amazonaws.com/prod.skimble/assets/2860/skimble-workout-trainer-exercise-diamond-pushups-2_full.jpg 401 https://www.youtube.com/watch?v=b4IVBrlqgAs 443 c77497a01ec17b69f08b5529d585c1214cb32b9c

Chill out and breathe deeply.

40 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

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.

40 5963 http://s3.amazonaws.com/prod.skimble/assets/5963/skimble-workout-trainer-exercise-dumbbell-reverse-fly-1_full.jpg 5962 http://s3.amazonaws.com/prod.skimble/assets/5962/skimble-workout-trainer-exercise-dumbbell-reverse-fly-2_full.jpg 5959 http://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg

Chill out and breathe deeply.

120 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-02-22T20:03:42Z 2013-01-17T07:23:58Z 2012-01-12T15:37:12Z1659461uh6q7e6f58jzAlxhttps://s3assets.skimble.com/photos/6203577/image_thumb.jpghttps://s3assets.skimble.com/photos/6203577/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse51 266201 202406 2 Women, tone your underarms with these exercises! Requires dumbbells. https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg false B1CDABDF-7BB3-4997-BA7E-521AEBB63CC2 2672 322 false true 0 266201-ban-the-jiggle false 360 1

Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat. 12-15 reps.

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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. 12-15 reps.

60 3056 http://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg 3053 http://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg 3049 http://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg 3052 http://s3.amazonaws.com/prod.skimble/assets/3052/skimble-workout-trainer-exercise-dumbbell-lateral-raises-3_full.jpg 294 http://www.youtube.com/watch?v=TXLmbX6uAro

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms. 12-15 reps, each arm.

60 2971 http://s3.amazonaws.com/prod.skimble/assets/2971/skimble-workout-trainer-exercise-alt-bicep-curls-hammerhold-1_full.png 2974 http://s3.amazonaws.com/prod.skimble/assets/2974/skimble-workout-trainer-exercise-alt-bicep-curls-hammerhold-2_full.png 2977 http://s3.amazonaws.com/prod.skimble/assets/2977/skimble-workout-trainer-exercise-alt-bicep-curls-hammerhold-3_full.png 2971 http://s3.amazonaws.com/prod.skimble/assets/2971/skimble-workout-trainer-exercise-alt-bicep-curls-hammerhold-1_full.png 2983 http://s3.amazonaws.com/prod.skimble/assets/2983/skimble-workout-trainer-exercise-alt-bicep-curls-hammerhold-5_full.png 2980 http://s3.amazonaws.com/prod.skimble/assets/2980/skimble-workout-trainer-exercise-alt-bicep-curls-hammerhold-4_full.png

Sit or stand holding a dumbbell in one hand. Extend the arm overhead, elbows next to ears. Bend at the elbow to lower weight behind your head and slowly back up. Be careful not to arch your back. 12-15 reps, each arm.

60 1306 http://s3.amazonaws.com/prod.skimble/assets/1306/img_2330_full.jpg 1309 http://s3.amazonaws.com/prod.skimble/assets/1309/img_2331_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk

Get in a plank position with 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. Try for 10.

60 2725 http://s3.amazonaws.com/prod.skimble/assets/2725/skimble-workout-trainer-exercise-push-up-1_full.jpg 2722 http://s3.amazonaws.com/prod.skimble/assets/2722/skimble-workout-trainer-exercise-push-up-2_full.jpg 2719 http://s3.amazonaws.com/prod.skimble/assets/2719/skimble-workout-trainer-exercise-push-up-3_full.jpg 1699 http://s3.amazonaws.com/prod.skimble/assets/1699/skimble-pushup-plank-1_full.jpg 1696 http://s3.amazonaws.com/prod.skimble/assets/1696/skimble-pushup-plank-2_full.jpg 378 http://www.youtube.com/watch?v=VrsqvroEKMI

Sit up with bent knees and place your hands shoulder width apart on the floor. Slowly bend at the elbows, hold, and come back up. If you'd like, lift a leg during each bend. 12-15 reps.

60 2551 http://s3.amazonaws.com/prod.skimble/assets/2551/skimble-workout-trainer-exercise-tricep-dips-leg-extensions-1_full.jpg 2548 http://s3.amazonaws.com/prod.skimble/assets/2548/skimble-workout-trainer-exercise-tricep-dips-leg-extensions-2_full.jpg 2545 http://s3.amazonaws.com/prod.skimble/assets/2545/skimble-workout-trainer-exercise-tricep-dips-leg-extensions-3_full.jpg 2548 http://s3.amazonaws.com/prod.skimble/assets/2548/skimble-workout-trainer-exercise-tricep-dips-leg-extensions-2_full.jpg 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2015-06-26T10:11:44Z 2011-12-11T17:40:26Z 2082011-07-21T23:11:32Z1202406lgd4tfdum16tEveMcGivernhttps://s3assets.skimble.com/photos/20164392/image_thumb.jpghttps://s3assets.skimble.com/photos/20164392/image_full.jpgfalsefalsefalsetruetruefalsetruetruefalsefalsetruefalse878 336999 2778098 3 https://s3.amazonaws.com/prod.skimble/assets/2725/skimble-workout-trainer-exercise-push-up-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2725/skimble-workout-trainer-exercise-push-up-1_full.jpg false bb3e72c6-409f-4082-9d2e-cce378329242 2619 635 false true 0 336999-upper-body-extreme false 1010 2

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

30 2725 http://s3.amazonaws.com/prod.skimble/assets/2725/skimble-workout-trainer-exercise-push-up-1_full.jpg 2722 http://s3.amazonaws.com/prod.skimble/assets/2722/skimble-workout-trainer-exercise-push-up-2_full.jpg 2719 http://s3.amazonaws.com/prod.skimble/assets/2719/skimble-workout-trainer-exercise-push-up-3_full.jpg 1699 http://s3.amazonaws.com/prod.skimble/assets/1699/skimble-pushup-plank-1_full.jpg 1696 http://s3.amazonaws.com/prod.skimble/assets/1696/skimble-pushup-plank-2_full.jpg 378 http://www.youtube.com/watch?v=VrsqvroEKMI

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

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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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Do push-ups with your arms parallel and close to your sides.

30 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 2731 http://s3.amazonaws.com/prod.skimble/assets/2731/skimble-workout-trainer-exercise-tricep-pushup-2_full.jpg 2728 http://s3.amazonaws.com/prod.skimble/assets/2728/skimble-workout-trainer-exercise-tricep-pushup-3_full.jpg 2156 http://s3.amazonaws.com/prod.skimble/assets/2156/skimble-arms-tricep-push-ups-1_full.jpg 2155 http://s3.amazonaws.com/prod.skimble/assets/2155/skimble-arms-tricep-push-ups-2_full.jpg 307 http://www.youtube.com/watch?v=M10pT_UNZqU

Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 2

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

30 4524 http://s3.amazonaws.com/prod.skimble/assets/4524/skimble-workout-trainer-exercise-chair-tricep-dips-2_full.jpg 4522 http://s3.amazonaws.com/prod.skimble/assets/4522/skimble-workout-trainer-exercise-chair-tricep-dips-1_full.jpg

Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

60 5127 http://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg 5125 http://s3.amazonaws.com/prod.skimble/assets/5125/skimble-workout-trainer-exercise-dumbbell-hammer-curls-3_full.jpg 5126 http://s3.amazonaws.com/prod.skimble/assets/5126/skimble-workout-trainer-exercise-dumbbell-hammer-curls-2_full.jpg

Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

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Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.

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Chill out and breathe deeply.

10 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg

Do push-ups with your arms parallel and close to your sides.

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Chill out and breathe deeply.

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Get in a plank position with 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.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Get in a plank position with 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.

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

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25 670 e06f868950b7400e08b538c8f0082ed2d6c73a43

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

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

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

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

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Chill out and breathe!

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

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Do push-ups with your arms parallel and close to your sides.

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

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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.

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

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

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Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1

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!

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Do push-ups as fast as you can!

25

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!

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Do push-ups as fast as you can!

25

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

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Stand with your abs drawn in. Hold one dumbbell in each of your hands. Bend one arm to 90 degrees, close to your sides. Perform bicep curls with the other arm. After four concentrated reps, switch sides and repeat.

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Sit up straight with your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift the dumbbells to your chest. Return slowly and repeat.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

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Get in a plank position with 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.

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Chill out and breathe deeply.

20 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2

Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.

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Chill out and breathe deeply.

20 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2

40

Chill out and breathe deeply.

20 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2

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

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Chill out and breathe deeply.

20 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1

Stand with your feet shoulder width apart, shifted slightly. Protect your face with your fists. Bring your right hand down and back while getting into a mid-squat. Then, extend your right arm back up towards the ceiling in a scooping motion as you stand back up. Switch sides after several reps!

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10

10

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

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

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10 2

Start in diamond push up position with your body straight as a board. Do a push up in diamond position. Next move your hands out to shoulder width and complete another push up. Then move your hands out and complete a wide push up. Then move one hand high and one low and complete a push up. Finally, switch your high and low hands and complete the fifth push up.

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Chill out and breathe!

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Do push-ups with your arms parallel and close to your sides.

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Chill out and breathe!

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

30 1723 http://s3.amazonaws.com/prod.skimble/assets/1723/skimble-head-forward-neck-stretch_full.jpg

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.

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Raise your right arm up and bend it back down the middle of your back. Bring left hand to right elbow and gently apply pressure.

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Raise your left arm up and bend it back down the middle of your back. Bring right hand to left elbow and gently apply pressure.

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Stand on the left leg while holding the right bent leg behind you. For beginners, use a stool, person or wall for balance!

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Stand on the right leg while holding the left bent leg behind you. For beginners, use a stool, person or wall for balance!

30 1864 http://s3.amazonaws.com/prod.skimble/assets/1864/skimble-stretch-quad-left_full.jpg 1870 http://s3.amazonaws.com/prod.skimble/assets/1870/skimble-stretch-quad-right-leg-balance_full.jpg 32196 http://s3.amazonaws.com/prod.skimble/assets/32196/skimble-workout-trainer-exercise-quad-stretches-3_full.jpg 32200 http://s3.amazonaws.com/prod.skimble/assets/32200/skimble-workout-trainer-exercise-quad-stretches-4_full.jpg 1

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

60 9319 http://s3.amazonaws.com/prod.skimble/assets/9319/skimble-workout-trainer-exercise-yoga-childs-pose-2_full.jpg 9323 http://s3.amazonaws.com/prod.skimble/assets/9323/skimble-workout-trainer-exercise-yoga-childs-pose-1_full.jpg 2332 http://s3.amazonaws.com/prod.skimble/assets/2332/skimble-yoga-childs-pose_full.jpg 19295 http://s3.amazonaws.com/prod.skimble/assets/19295/skimble-workout-trainer-exercise-childs-pose_full.jpg 354 http://www.youtube.com/watch?v=MYxIk8tW1X8 335 1b170177d9db4dfc296780db94673ae7a99e2391

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

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On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.

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

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

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Stand with dumbbells in hand. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.

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Chill out and breathe!

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With knees slightly bent and back straight, lean forward and let dumbbells hang forward, palms inward. Keeping your body still, bend your elbows back close to your body and bring the dumbbells to your lower ribs. Squeeze your shoulder blades together and return your arms to their straightened position keeping your forward bend for the entire set.

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Chill out and breathe!

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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.

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Chill out and breathe!

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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

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

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

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Chill out and breathe deeply.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

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Chill out and breathe deeply.

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

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Stand with feet hip distance apart with weighted barbell in front of you. Squat and hold barbell with your hands just outside your legs (overhand or mixed hand grip). Inhale and lift the bar by extending your legs, squeezing your butt to raise up. Exhale as you lift, reach the top and then lower slowly. Repeat.

60 325 http://s3.amazonaws.com/prod.skimble/assets/325/skimble_weightlifting_clean_1_full.jpg jontunnell http://www.flickr.com/photos/jontunnell/3289186877/ 322 http://s3.amazonaws.com/prod.skimble/assets/322/skimble_weightlifting_clean_2_full.jpg jontunnell http://www.flickr.com/photos/jontunnell/3289186963 158 http://www.youtube.com/watch?v=pjBI9qxibTc 57 acd2d8d3f3c1df0db823cf2966ebbaa535c134a4

Chill out and breathe deeply.

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Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

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Chill out and breathe deeply.

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Stand a few feet away from a wall. Place your hands just wider than your shoulders on the wall. Pull your abs in, bend your elbows and lower your body towards the wall until your elbows are at 90 degree angles. Keep your back straight!

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

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Chill out and breathe deeply.

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

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30 291 http://www.youtube.com/watch?v=v_t_D94870M

Chill out and breathe deeply.

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

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Extend your left arm across your chest and gently press your right hand on the left elbow. Hold and repeat on the opposite arm.

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

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

35 3189 http://s3.amazonaws.com/prod.skimble/assets/3189/skimble-workout-trainer-exercise-small-arm-circles-3_full.jpg 3187 http://s3.amazonaws.com/prod.skimble/assets/3187/skimble-workout-trainer-exercise-small-arm-circles-4_full.jpg 3191 http://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_full.jpg 3196 http://s3.amazonaws.com/prod.skimble/assets/3196/skimble-workout-trainer-exercise-small-arm-circles-1_full.jpg 350 http://www.youtube.com/watch?v=yXKo6iADPiU

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

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

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Chill out and breathe deeply.

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Do push-ups with your arms parallel and close to your sides.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

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Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

45 3094 http://s3.amazonaws.com/prod.skimble/assets/3094/skimble-workout-trainer-exercise-dumbbell-overhead-press-1_full.jpg 3091 http://s3.amazonaws.com/prod.skimble/assets/3091/skimble-workout-trainer-exercise-dumbbell-overhead-press-2_full.jpg 3088 http://s3.amazonaws.com/prod.skimble/assets/3088/skimble-workout-trainer-exercise-dumbbell-overhead-press-3_full.jpg 3091 http://s3.amazonaws.com/prod.skimble/assets/3091/skimble-workout-trainer-exercise-dumbbell-overhead-press-2_full.jpg 293 http://www.youtube.com/watch?v=9k-vp1zuk1k

Chill out and breathe deeply.

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

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

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Sit up straight with your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift the dumbbells to your chest. Return slowly and repeat.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Chill out and breathe deeply.

35 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 1

Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.

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Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

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Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

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Chill out and breathe deeply.

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

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Stand tall with your feet together and reach both arms overhead with palms together. Inhale and bend laterally to the right side.

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Lower your right ear towards your right shoulder. Also known as Right Lateral Flexion or Ear to Shoulder.

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Lower your left ear towards your left shoulder. Also known as Left Lateral Flexion or Ear to Shoulder.

15 1720 http://s3.amazonaws.com/prod.skimble/assets/1720/skimble-right-neck-stretch_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-10-12T05:03:08Z 2012-10-12T04:55:24Z 2012-09-29T16:22:34Z5703189f5ewdksy3884DavidCubellshttps://s3assets.skimble.com/photos/2091380/image_thumb.jpghttps://s3assets.skimble.com/photos/2091380/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse6 499923 6155038 3 Tone your arms with my workout. Maximum results come with maximum work effort. Push yourself, push as many reps as you can before your time is up. Consult your regular physician to see if you're healthy enough for this exercise. Ready? Set, Go! #PLAYFIT365 https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5127/skimble-workout-trainer-exercise-dumbbell-hammer-curls-1_full.jpg false 6f735ecb-bb44-4321-96fb-979b97579b44 2086 290 false true 0 499923-ripped-arms-by-playfit365 false 1380 1

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

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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.

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Hold onto your dumbbells in front of your upper thigh with your elbows straight or slightly bent. Raise dumbbells forward and upward until your arms are just above horizontal. Lower and repeat.

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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.

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Chill out and breathe deeply.

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Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

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Hold a dumbbell (or kettlebell) with an overhand grip between your legs. Bend knees and lower torso to a 45-degree angle to the floor. Keeping your arm straight, thrust hips forward, straighten knees and swing the dumbbell up to chest level as you stand up.

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Hold a dumbbell (or kettlebell) with an overhand grip between your legs. Bend knees and lower torso to a 45-degree angle to the floor. Keeping your arm straight, thrust hips forward, straighten knees and swing the dumbbell up to chest level as you stand up.

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Chill out and breathe deeply.

60 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3

Stand with feet hip-width apart, holding dumbbells at your side with your palms facing each other. Bend your elbows and squeeze the biceps to curl the weights towards the shoulders. Make sure your elbows stay at your sides and your body does not move. Slowly lower the weights and repeat.

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Stand with your abs drawn in. Hold one dumbbell in each of your hands. Bend one arm to 90 degrees, close to your sides. Perform bicep curls with the other arm. After four concentrated reps, switch sides and repeat.

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Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms.

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Chill out and breathe deeply.

60 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3

Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

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Chill out and breathe deeply.

60 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3

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

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

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

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Chill out and breathe deeply.

60 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3

Stand with dumbbells in hand. Lean forward at the hips until your upper body is at a 45-degree and your knees are bent. While you keep your upper arms still and close to your sides, straighten your forearm behind you until they are parallel to the floor. Return and repeat.

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

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

20 36217 http://s3.amazonaws.com/prod.skimble/assets/36217/skimble-workout-trainer-tricep-dips-1-5071_full.jpg 36218 http://s3.amazonaws.com/prod.skimble/assets/36218/skimble-workout-trainer-tricep-dips-2-5072_full.jpg 36221 http://s3.amazonaws.com/prod.skimble/assets/36221/skimble-workout-trainer-tricep-dips-3-5073_full.jpg 36223 http://s3.amazonaws.com/prod.skimble/assets/36223/skimble-workout-trainer-tricep-dips-4-5072_full.jpg 478 http://www.youtube.com/watch?v=6W5paxJawUg 136 91d8b74088b62d962a1d64b13ec5e3279dc6cde1 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2016-03-16T16:12:18Z 2013-04-14T03:25:12Z 2012-12-02T17:37:12Z6155038v5s5teijbrzmChristianB.https://s3assets.skimble.com/photos/7172654/image_thumb.jpghttps://s3assets.skimble.com/photos/7172654/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse64 522061 8369228 1 https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg false bdc0eb6a-bce2-4004-9045-2005bcda3a3e 1912 267 false true 0 522061-dumbbell-biceps-and-triceps false 590 3

Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

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Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

60 5921 http://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg 5918 http://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_full.jpg 5917 http://s3.amazonaws.com/prod.skimble/assets/5917/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-3_full.jpg 149 42df3c7174c25cb291680b0a86040df42a40c6e1 1

Chill out and breathe!

20 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3

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

60 5162 http://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 http://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 1306 http://s3.amazonaws.com/prod.skimble/assets/1306/img_2330_full.jpg 1309 http://s3.amazonaws.com/prod.skimble/assets/1309/img_2331_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd

Chill out and breathe!

10 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-06-15T19:11:09Z 2013-06-05T17:25:14Z 2013-06-05T17:06:25Z83692289jhp118277n3JackO'Sullivanhttps://s3assets.skimble.com/photos/10174759/p7180057_thumb.jpghttps://s3assets.skimble.com/photos/10174759/p7180057_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse122