1687 community_chest Community Chest 胸部 胸部锻炼 https://www.skimble.com/images/workouts/categories/chest_40x40.png https://www.skimble.com/images/workouts/categories/chest_100x100.png https://www.skimble.com/images/workouts/categories/chest_200x200.png https://www.skimble.com/images/workouts/categories/v2/chest_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/chest_640x640.jpg false 健身教练用户添加的最受欢迎的胸部锻炼。 true 263906 1165928 3 a high intensity training of 8 round. with each round of maximum output in 20 sec followed by 10 sec rest. https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg false c83c5fc5-9fcd-423c-a389-56e062f4c1b4 8418 1478 false true 0 263906-tabata false 240 1

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

20 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.

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 1

On your back with arms behind your head. Exhale as you lift your shoulder blades to a 45 degree angle. While keeping your core contracted, inhale on the return.

20 1729 http://s3.amazonaws.com/prod.skimble/assets/1729/skimble-crunches-1_full.jpg 1732 http://s3.amazonaws.com/prod.skimble/assets/1732/skimble-crunches-2_full.jpg 370 http://www.youtube.com/watch?v=VDchSUXJQu8

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 1

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

20 1786 http://s3.amazonaws.com/prod.skimble/assets/1786/skimble-prisoner-squats-2_full.jpg 1789 http://s3.amazonaws.com/prod.skimble/assets/1789/skimble-prisoner-squats-1_full.jpg 1783 http://s3.amazonaws.com/prod.skimble/assets/1783/skimble-prisoner-squats-3_full.jpg

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 1

Stand tall and drop into a squat with your hands beside the outsides of your feet. Jump your feet back into a plank position then jump back to squat. Stand or leap up and repeat. Add a pushup if you want!

20 2638 http://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg 2635 http://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg 2629 http://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg 2626 http://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg 2623 http://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg 329 http://www.youtube.com/watch?v=cMRGJiCyZMQ

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 1

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

20 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.

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 1

On your back with arms behind your head. Exhale as you lift your shoulder blades to a 45 degree angle. While keeping your core contracted, inhale on the return.

20 1729 http://s3.amazonaws.com/prod.skimble/assets/1729/skimble-crunches-1_full.jpg 1732 http://s3.amazonaws.com/prod.skimble/assets/1732/skimble-crunches-2_full.jpg 370 http://www.youtube.com/watch?v=VDchSUXJQu8

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 1

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

20 1786 http://s3.amazonaws.com/prod.skimble/assets/1786/skimble-prisoner-squats-2_full.jpg 1789 http://s3.amazonaws.com/prod.skimble/assets/1789/skimble-prisoner-squats-1_full.jpg 1783 http://s3.amazonaws.com/prod.skimble/assets/1783/skimble-prisoner-squats-3_full.jpg

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 1

Stand tall and drop into a squat with your hands beside the outsides of your feet. Jump your feet back into a plank position then jump back to squat. Stand or leap up and repeat. Add a pushup if you want!

20 2638 http://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg 2635 http://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg 2629 http://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg 2626 http://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg 2623 http://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg 329 http://www.youtube.com/watch?v=cMRGJiCyZMQ

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 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.caftruefalsetruefemalefalse2012-08-15T05:51:05Z 2011-12-09T00:38:02Z 2011-12-08T22:48:48Z11165928yo9ud4j81a1kKa SingWuhttps://s3assets.skimble.com/photos/491092/372188_706317390_1331552254_n_thumb.jpghttps://s3assets.skimble.com/photos/491092/372188_706317390_1331552254_n_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse8 303210 1520882 3 Are push-ups your favorite exercise? Than this is the workout for you. Warning, not for the faint of heart. 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 d754907e-ff7b-4578-a99e-cc4751b82b41 5660 520 false true 0 303210-mr-big-arms-push-up-nightmare false 170 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.

20 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.

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

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

20 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 814 http://s3.amazonaws.com/prod.skimble/assets/814/skimble_tricep_push_up_diamond_hands_full.jpg mygymworkout http://www.flickr.com/photos/mygymworkout/4375741281 1915 http://s3.amazonaws.com/prod.skimble/assets/1915/skimble-pushups-diamond-up_full.jpg 1918 http://s3.amazonaws.com/prod.skimble/assets/1918/skimble-pushups-diamond-down_full.jpg 296 http://www.youtube.com/watch?v=OOTE4YGbVik

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

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.

20 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.

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.

20 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 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.

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 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.caftruefalsetruefemalefalse2012-01-09T18:48:50Z 2012-01-09T18:15:13Z 2012-01-09T09:43:02Z1520882fa18u9dbz2lsLaurentJanssenshttps://s3assets.skimble.com/photos/616496/15-11-2011_297_thumb.jpghttps://s3assets.skimble.com/photos/616496/15-11-2011_297_full.jpgfalsefalsefalsetruetruefalsetruetruefalsefalsefalsefalse19 434915 2918748 3 https://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg false ed882fe7-0b24-4fe4-9bb9-39818ae00eb9 4228 1286 false true 0 434915-chest-explosion false 1400 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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

Get in a pushup position with your hands and feet a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and explosively push up into the air, landing with your hands and feet closer together. Lower your torso until your elbows rub your sides and explode up again, landing with your hands and feet wider than shoulder width apart again. Continue repeating the two-pushup sequence.

30 32537 http://s3.amazonaws.com/prod.skimble/assets/32537/skimble-workout-trainer-exercise-star-push-ups-1_full.jpg 32538 http://s3.amazonaws.com/prod.skimble/assets/32538/skimble-workout-trainer-exercise-star-push-ups-2_full.jpg 32541 http://s3.amazonaws.com/prod.skimble/assets/32541/skimble-workout-trainer-exercise-star-push-ups-3_full.jpg 32546 http://s3.amazonaws.com/prod.skimble/assets/32546/skimble-workout-trainer-exercise-star-push-ups-4_full.jpg 32548 http://s3.amazonaws.com/prod.skimble/assets/32548/skimble-workout-trainer-exercise-star-push-ups-5_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 408 bce11cf47c493f309db74a1bac71729978fcfdda

Start in a push-up position with your knees and the balls of your feet on the floor. Perform a pushup and hold at the bottom with your chest close to the floor. Stay down and lift your knees up creating a plank position with just your feet on the floor, put your knees back on the floor and finish the pushup.

30 3133 http://s3.amazonaws.com/prod.skimble/assets/3133/skimble-workout-trainer-exercise-shorty-push-ups-1_full.jpg 3128 http://s3.amazonaws.com/prod.skimble/assets/3128/skimble-workout-trainer-exercise-shorty-push-ups-2_full.jpg 3127 http://s3.amazonaws.com/prod.skimble/assets/3127/skimble-workout-trainer-exercise-shorty-push-ups-3_full.jpg 3128 http://s3.amazonaws.com/prod.skimble/assets/3128/skimble-workout-trainer-exercise-shorty-push-ups-2_full.jpg

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

30 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

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 92 db020bd1caf3bfd5b4eb349331affd620917fade

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.

30 10057 http://s3.amazonaws.com/prod.skimble/assets/10057/skimble-workout-trainer-exercise-chaturanga-run-1_full.jpg 10059 http://s3.amazonaws.com/prod.skimble/assets/10059/skimble-workout-trainer-exercise-chaturanga-run-3_full.jpg 10058 http://s3.amazonaws.com/prod.skimble/assets/10058/skimble-workout-trainer-exercise-chaturanga-run-2_full.jpg 10060 http://s3.amazonaws.com/prod.skimble/assets/10060/skimble-workout-trainer-exercise-chaturanga-run-4_full.jpg 78 b9beb3643e2957af52e0e21303fcd284b1ff4bda

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

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

25 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 5768 http://s3.amazonaws.com/prod.skimble/assets/5768/skimble-workout-trainer-exercise-dumbbell-renegade-rows-1_full.jpg 5764 http://s3.amazonaws.com/prod.skimble/assets/5764/skimble-workout-trainer-exercise-dumbbell-renegade-rows-3_full.jpg 5761 http://s3.amazonaws.com/prod.skimble/assets/5761/skimble-workout-trainer-exercise-dumbbell-renegade-rows-4_full.jpg 273 http://www.youtube.com/watch?v=tL4Ygzz20gk 3

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

60 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 353 http://www.youtube.com/watch?v=SHbktljQXtM

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

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Chill out and breathe 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 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.

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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

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

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.

120 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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

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

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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 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.caftruefalsetruefemalefalse2016-03-21T08:23:01Z 2012-11-29T17:28:26Z 2012-04-04T21:54:38Z12918748qywn6czltx6oFrankyRodriguezhttps://s3assets.skimble.com/photos/9148058/image_thumb.jpghttps://s3assets.skimble.com/photos/9148058/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse79 403839 735942 2 Many push-ups. Try to do 33 reps of each exercise. And final goal: do it on fists. 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 455758e8-3846-4670-93d1-f77721decc92 3016 807 false true 0 403839-push-ups false 180 1

Get in a plank position with arms straight and hands a lot wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral. You can place you legs higher then head.

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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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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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 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.caftruefalsetruefemalefalse2016-03-27T16:36:07Z 2012-08-22T14:20:42Z Chest, Shoulders, Back2011-09-29T13:53:54Z735942wlg28pjk3o4tAnastasiaZaitsevahttps://s3assets.skimble.com/photos/28305950/image_thumb.jpghttps://s3assets.skimble.com/photos/28305950/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse3940 404789 5174680 1 Stretches and light workouts. https://s3.amazonaws.com/prod.skimble/assets/5724/skimble-workout-trainer-exercise-lateral-leg-lifts-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5724/skimble-workout-trainer-exercise-lateral-leg-lifts-2_full.jpg false 319A2B88-2820-4B27-8CE8-F06904D3E510 1882 500 false true 0 404789-warm-up-cool-down-light-workout false 420 1

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

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Stand tall with your legs shoulder width apart and hands resting on your waist. Bend forward at the hips and draw circles with your body. After several circles one way, change directions.

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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

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.

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

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

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Chill out and breathe deeply.

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

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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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Engage your core and run lightly on the spot. Swing your arms.

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

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Chill out and breathe 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

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

30 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 353 http://www.youtube.com/watch?v=SHbktljQXtM

Engage your core and run lightly on the spot. Swing your arms.

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Lift your hips up into an elbow or full plank. Keep your body still while you tap both knees lightly on the floor then return to the plank. For more intensity, hold in a low push up position.

40 3133 http://s3.amazonaws.com/prod.skimble/assets/3133/skimble-workout-trainer-exercise-shorty-push-ups-1_full.jpg 3127 http://s3.amazonaws.com/prod.skimble/assets/3127/skimble-workout-trainer-exercise-shorty-push-ups-3_full.jpg 3128 http://s3.amazonaws.com/prod.skimble/assets/3128/skimble-workout-trainer-exercise-shorty-push-ups-2_full.jpg

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

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

30 4142 http://s3.amazonaws.com/prod.skimble/assets/4142/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-1_full.jpg 4141 http://s3.amazonaws.com/prod.skimble/assets/4141/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-2_full.jpg 4135 http://s3.amazonaws.com/prod.skimble/assets/4135/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-4_full.jpg 4136 http://s3.amazonaws.com/prod.skimble/assets/4136/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-3_full.jpg

Engage your core and run lightly on the spot. Swing your arms.

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

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

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.

45 2332 http://s3.amazonaws.com/prod.skimble/assets/2332/skimble-yoga-childs-pose_full.jpg 354 http://www.youtube.com/watch?v=MYxIk8tW1X8 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.caftruefalsetruefemalefalse2015-07-18T23:53:15Z 2012-05-02T17:23:41Z 2012-03-08T10:44:41Z12655132158nnofyhyw7ChriSsentialhttps://s3assets.skimble.com/photos/975389/368736_1505430418_298677605_n_thumb.jpghttps://s3assets.skimble.com/photos/975389/368736_1505430418_298677605_n_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse22 436065 2918748 3 https://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg false 7f87db5b-f226-4cf8-ba67-130c00a97e27 1714 296 false true 0 436065-chest-explosion-2 false 840 3

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

30 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 353 http://www.youtube.com/watch?v=SHbktljQXtM

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

Do push-ups as fast as you can!

10

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

60 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 353 http://www.youtube.com/watch?v=SHbktljQXtM

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

30 3253 http://s3.amazonaws.com/prod.skimble/assets/3253/skimble-workout-trainer-exercise-elbows-to-hands-plank-1_full.jpg 3249 http://s3.amazonaws.com/prod.skimble/assets/3249/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_full.jpg 3247 http://s3.amazonaws.com/prod.skimble/assets/3247/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_full.jpg 3244 http://s3.amazonaws.com/prod.skimble/assets/3244/skimble-workout-trainer-exercise-elbows-to-hands-plank-4_full.jpg 43 a712dec9277fcb7637dbb02556a96031eee04c0b

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 486 http://www.youtube.com/watch?v=aCnScl97R8s 408 bce11cf47c493f309db74a1bac71729978fcfdda 1

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

60 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 353 http://www.youtube.com/watch?v=SHbktljQXtM

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

120 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 353 http://www.youtube.com/watch?v=SHbktljQXtM 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.caftruefalsetruefemalefalse2013-03-06T00:26:43Z 2012-12-03T03:32:39Z 2012-04-04T21:54:38Z12918748qywn6czltx6oFrankyRodriguezhttps://s3assets.skimble.com/photos/9148058/image_thumb.jpghttps://s3assets.skimble.com/photos/9148058/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse79 543197 8719395 2 https://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg false 736d339f-e7f6-4baa-9b34-22b463ce2336 1653 285 false true 0 543197-no-equipment-chest-arms false 510 1

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!

90 2737 http://s3.amazonaws.com/prod.skimble/assets/2737/skimble-workout-trainer-exercise-wall-push-up-1_full.jpg 2740 http://s3.amazonaws.com/prod.skimble/assets/2740/skimble-workout-trainer-exercise-wall-push-up-2_full.jpg 2743 http://s3.amazonaws.com/prod.skimble/assets/2743/skimble-workout-trainer-exercise-wall-push-up-3_full.jpg 228 http://www.youtube.com/watch?v=mjxU23MNZbE 357 8492ca55c1bd752b3a8abc3a6a7c12238343c6d6

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

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

30 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 542 http://www.youtube.com/watch?v=7f5062-nvhg

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

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

90 4674 http://s3.amazonaws.com/prod.skimble/assets/4674/skimble-workout-trainer-exercise-wall-diamond-pushups-1_full.jpg 4673 http://s3.amazonaws.com/prod.skimble/assets/4673/skimble-workout-trainer-exercise-wall-diamond-pushups-2_full.jpg 4670 http://s3.amazonaws.com/prod.skimble/assets/4670/skimble-workout-trainer-exercise-wall-diamond-pushups-3_full.jpg 4669 http://s3.amazonaws.com/prod.skimble/assets/4669/skimble-workout-trainer-exercise-wall-diamond-pushups-4_full.jpg 245 3713a0342018556462409a0915a3c9b98cafc63e

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

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

90 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 542 http://www.youtube.com/watch?v=7f5062-nvhg

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

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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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.

20 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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

10 reps

20 32537 http://s3.amazonaws.com/prod.skimble/assets/32537/skimble-workout-trainer-exercise-star-push-ups-1_full.jpg 32538 http://s3.amazonaws.com/prod.skimble/assets/32538/skimble-workout-trainer-exercise-star-push-ups-2_full.jpg 32541 http://s3.amazonaws.com/prod.skimble/assets/32541/skimble-workout-trainer-exercise-star-push-ups-3_full.jpg 32546 http://s3.amazonaws.com/prod.skimble/assets/32546/skimble-workout-trainer-exercise-star-push-ups-4_full.jpg 32548 http://s3.amazonaws.com/prod.skimble/assets/32548/skimble-workout-trainer-exercise-star-push-ups-5_full.jpg

Do push-ups with your arms parallel and close to your sides. 5-10 reps

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

10 reps or less

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.caftruefalsetruefemalefalse2012-11-01T08:04:02Z 2012-11-01T08:04:02Z 2012-08-04T21:54:59Z15100857g6sev11zqifkNiezEmberhttps://s3assets.skimble.com/photos/1722136/370591_659493437_541783213_n_thumb.jpghttps://s3assets.skimble.com/photos/1722136/370591_659493437_541783213_n_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsetrue0 1100342 18069835 1 https://s3.amazonaws.com/prod.skimble/assets/1864532/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/1864532/image_full.jpg false 2a3aa2fc-e638-4c58-b4f2-d0ba37f07c8d 1095445 1496 27 false true 0 1100342-wake-up- false 450 1 1083

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

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

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Sit or stand with good posture looking straight ahead. Rotate your neck to look to your right until you feel comfortable tension. Hold a for 5 counts, return to center and repeat on the other 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.

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

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

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

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

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

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

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

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

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

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Stand with your feet wider than shoulder-width and arms stretched out to your side at shoulder-height. Try to keep your legs straight as you reach your right arm toward your left ankle. Attempt to touch your chest to your thigh when reaching for your foot. Lift back up to the start position and repeat, alternating sides.

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Stand tall with your legs shoulder width apart and hands resting on your waist. Bend forward at the hips and draw circles with your body. After several circles one way, change directions.

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

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Chill out and breathe!

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

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Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.

45 true 3 true 1 15 68246 http://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 http://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 http://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 http://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68

Chill out and breathe!

20 0 0 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 1 2342

Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.

45 true 3 true 1 15 68246 http://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 http://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 http://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 http://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68

Chill out and breathe!

20 0 0 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 1 2342

Set the bench to a desired angle. Lie flat on the bench with your feet on the ground. Start with your elbows bent at 90 degrees and the dumbbells in line with your shoulders, palms facing forwards. Press the dumbbells directly up above your shoulders, keeping your palms facing forwards. Lower the dumbbells back down to the starting position with control.

45 true 3 true 1 15 68246 http://s3.amazonaws.com/prod.skimble/assets/68246/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0764-3_full.jpg 68248 http://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 68253 http://s3.amazonaws.com/prod.skimble/assets/68253/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0766-1_full.jpg 68248 http://s3.amazonaws.com/prod.skimble/assets/68248/skimble-workout-trainer-exercise-incline-dumbbell-bench-press_279a0765-2_full.jpg 1057 b70f7f19d1ba721009f991046b8640c84df1bd72 68

Chill out and breathe!

30 0 0 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.caftruetruefalsefemaletrue2017-06-23T14:58:01Z 2017-06-23T14:58:01Z Dumbbell, BenchChest2014-12-22T02:18:07Z112876196zc1cu80u2ocpRichelleDuffhttps://s3assets.skimble.com/photos/27654733/image_thumb.jpghttps://s3assets.skimble.com/photos/27654733/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse1367 613319 10290249 3 https://s3.amazonaws.com/prod.skimble/assets/2857/skimble-workout-trainer-exercise-diamond-pushups-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2857/skimble-workout-trainer-exercise-diamond-pushups-1_full.jpg false d106c666-3791-4fca-a384-e56e28141d2d 976 107 false true 0 613319-chest-training-cf false 920 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!

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

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

30 53911 http://s3.amazonaws.com/prod.skimble/assets/53911/skimble-workout-trainer-exercise-pushups-0_full.jpg 53912 http://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg 53910 http://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg 53912 http://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg 53910 http://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

10 1

Take a break. Get ready for the next exercise!

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

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.

45 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!

15 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!

15 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.

30 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!

15 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

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

45 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!

15 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

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

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!

15 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

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

30 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

Take a break. Get ready for the next exercise!

40 44082 http://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 http://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg 1

45

Take a break. Get ready for the next exercise!

20 44082 http://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 http://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_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.

20 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

Take a break. Get ready for the next exercise!

20 44082 http://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 http://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg

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

20

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.

20 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

Take a break. Get ready for the next exercise!

20 44082 http://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 http://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg

40

Take a break. Get ready for the next exercise!

20 44082 http://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 http://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_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.

20 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

Take a break. Get ready for the next exercise!

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

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

20 36857 http://s3.amazonaws.com/prod.skimble/assets/36857/skimble-workout-trainer-exercise-elbows-out-chest-stretch-1_full.jpg 36858 http://s3.amazonaws.com/prod.skimble/assets/36858/skimble-workout-trainer-exercise-elbows-out-chest-stretch-2_full.jpg 36860 http://s3.amazonaws.com/prod.skimble/assets/36860/skimble-workout-trainer-exercise-elbows-out-chest-stretch-3_full.jpg 37 f2e4388d744dc746a59c12eba5bc2cb864a56116

Start in a push-up position with your knees and the balls of your feet on the floor. Perform a pushup and hold at the bottom with your chest close to the floor. Stay down and lift your knees up creating a plank position with just your feet on the floor, put your knees back on the floor and finish the pushup.

60 3133 http://s3.amazonaws.com/prod.skimble/assets/3133/skimble-workout-trainer-exercise-shorty-push-ups-1_full.jpg 3128 http://s3.amazonaws.com/prod.skimble/assets/3128/skimble-workout-trainer-exercise-shorty-push-ups-2_full.jpg 3127 http://s3.amazonaws.com/prod.skimble/assets/3127/skimble-workout-trainer-exercise-shorty-push-ups-3_full.jpg 3128 http://s3.amazonaws.com/prod.skimble/assets/3128/skimble-workout-trainer-exercise-shorty-push-ups-2_full.jpg

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

20 36857 http://s3.amazonaws.com/prod.skimble/assets/36857/skimble-workout-trainer-exercise-elbows-out-chest-stretch-1_full.jpg 36858 http://s3.amazonaws.com/prod.skimble/assets/36858/skimble-workout-trainer-exercise-elbows-out-chest-stretch-2_full.jpg 36860 http://s3.amazonaws.com/prod.skimble/assets/36860/skimble-workout-trainer-exercise-elbows-out-chest-stretch-3_full.jpg 37 f2e4388d744dc746a59c12eba5bc2cb864a56116 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.caftruefalsetruefemalefalse2015-01-16T20:50:05Z 2014-03-29T21:37:00Z Dumbbells, BenchChest772014-03-21T17:19:41Z110290249gebzpemsv2s8CarstenFrankehttps://s3assets.skimble.com/photos/21561226/image_thumb.jpghttps://s3assets.skimble.com/photos/21561226/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse1803 438783 3541433 3 Great chest workout u can do without any equipment. Although u can do it with push up bars for deeper range of motion and challenge. https://s3.amazonaws.com/prod.skimble/assets/2440/skimble-workout-trainer-exercise-flutter-kicks-5_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2440/skimble-workout-trainer-exercise-flutter-kicks-5_full.jpg false 793c307d-23d2-44ce-a7cd-eb2251e4428e 856 159 false true 0 438783-super-chest-pump false 420 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.

45 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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

Chill out and breathe!

60 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 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 486 http://www.youtube.com/watch?v=aCnScl97R8s 408 bce11cf47c493f309db74a1bac71729978fcfdda

Chill out and breathe!

60 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

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.

30 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!

60 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

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

30 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!

60 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

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

45 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 467 http://www.youtube.com/watch?v=iFX9TUPltoo 92 db020bd1caf3bfd5b4eb349331affd620917fade 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.caftruefalsetruefemalefalse2014-02-24T01:15:59Z 2012-12-12T01:28:15Z Stability BallUpper Body2012-05-29T03:31:37Z13541433dgye40bxhnv8BrianGuytonhttps://s3assets.skimble.com/photos/14376816/image_thumb.jpghttps://s3assets.skimble.com/photos/14376816/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse62 415638 3919578 2 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 a1834a30-a75e-4059-b4ee-5eeb4c826dbc 782 130 false true 0 415638-initial-arms-and-chest false 280 2

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

30 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.

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.

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 486 http://www.youtube.com/watch?v=aCnScl97R8s 408 bce11cf47c493f309db74a1bac71729978fcfdda

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

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 53911 http://s3.amazonaws.com/prod.skimble/assets/53911/skimble-workout-trainer-exercise-pushups-0_full.jpg 53912 http://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg 53910 http://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg 53912 http://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg 53910 http://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

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 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.caftruefalsetruefemalefalse2015-08-02T09:49:22Z 2012-09-27T18:44:18Z Chest, Arms2012-06-04T22:13:59Z139195781noe9x8v2qf3DanielBrancohttps://s3assets.skimble.com/photos/2327654/274307_100000470036616_15282287_n_thumb.jpghttps://s3assets.skimble.com/photos/2327654/274307_100000470036616_15282287_n_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse21 311486 2060889 3 For computer nerds https://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg false c5dd1547-2e30-4bc3-b21a-b3f71170bb32 769 166 false true 0 311486-the-hard-way false 690 1

Get in a plank position with arms straight and hand s 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

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

60 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 814 http://s3.amazonaws.com/prod.skimble/assets/814/skimble_tricep_push_up_diamond_hands_full.jpg mygymworkout http://www.flickr.com/photos/mygymworkout/4375741281 1915 http://s3.amazonaws.com/prod.skimble/assets/1915/skimble-pushups-diamond-up_full.jpg 1918 http://s3.amazonaws.com/prod.skimble/assets/1918/skimble-pushups-diamond-down_full.jpg 296 http://www.youtube.com/watch?v=OOTE4YGbVik

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

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!

120 2737 http://s3.amazonaws.com/prod.skimble/assets/2737/skimble-workout-trainer-exercise-wall-push-up-1_full.jpg 2740 http://s3.amazonaws.com/prod.skimble/assets/2740/skimble-workout-trainer-exercise-wall-push-up-2_full.jpg 2743 http://s3.amazonaws.com/prod.skimble/assets/2743/skimble-workout-trainer-exercise-wall-push-up-3_full.jpg 228 http://www.youtube.com/watch?v=mjxU23MNZbE

Chill out and breathe deeply.

90 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

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

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

60 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 814 http://s3.amazonaws.com/prod.skimble/assets/814/skimble_tricep_push_up_diamond_hands_full.jpg mygymworkout http://www.flickr.com/photos/mygymworkout/4375741281 1915 http://s3.amazonaws.com/prod.skimble/assets/1915/skimble-pushups-diamond-up_full.jpg 1918 http://s3.amazonaws.com/prod.skimble/assets/1918/skimble-pushups-diamond-down_full.jpg 296 http://www.youtube.com/watch?v=OOTE4YGbVik

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

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

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

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

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Breathe this way when moving from pose to pose and when still. This is a balancing breath. Inhale deeply. Making a whisper sound at the back of your throat, as if you wanted to fog up a mirror, and exhale deeply through your mouth. Now, inhale deeply. Making the same whisper sound, exhale through your nose. Now, Make the whisper sound as you inhale and exhale. Steady your breath.

30 10795 http://s3.amazonaws.com/prod.skimble/assets/10795/skimble-workout-trainer-exercise-skull-shine-1_full.jpg 10796 http://s3.amazonaws.com/prod.skimble/assets/10796/skimble-workout-trainer-exercise-skull-shine-2_full.jpg

Breathing thro your nose sit in double pigeon pose or lotus take a deep breath in do short sharp exhales with a relaxed minimal inhale do it fast for 100 breaths pulling in abs with each exhale then 1deep inhale hold and 1 deep exhale

60

Breathe this way when moving from pose to pose and when still. This is a balancing breath. Inhale deeply. Making a whisper sound at the back of your throat, as if you wanted to fog up a mirror, and exhale deeply through your mouth. Now, inhale deeply. Making the same whisper sound, exhale through your nose. Now, Make the whisper sound as you inhale and exhale. Steady your breath.

30 10795 http://s3.amazonaws.com/prod.skimble/assets/10795/skimble-workout-trainer-exercise-skull-shine-1_full.jpg 10796 http://s3.amazonaws.com/prod.skimble/assets/10796/skimble-workout-trainer-exercise-skull-shine-2_full.jpg

Close your eyes and bring both your palms to your face. Use your thumbs to plug your ears by gently pressing against ear lobes. Place your first finger slightly above the brow, place middle and ring fingers on your eye lids. Place little fingers at lip ending or slightly above. Now with your lips sealed chant Aum. (One would hear the reverbrational sound of a wasp)

60 1

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

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

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

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Breathe this way when moving from pose to pose and when still. This is a balancing breath. Inhale deeply. Making a whisper sound at the back of your throat, as if you wanted to fog up a mirror, and exhale deeply through your mouth. Now, inhale deeply. Making the same whisper sound, exhale through your nose. Now, Make the whisper sound as you inhale and exhale. Steady your breath.

30 10795 http://s3.amazonaws.com/prod.skimble/assets/10795/skimble-workout-trainer-exercise-skull-shine-1_full.jpg 10796 http://s3.amazonaws.com/prod.skimble/assets/10796/skimble-workout-trainer-exercise-skull-shine-2_full.jpg

Breathing thro your nose sit in double pigeon pose or lotus take a deep breath in do short sharp exhales with a relaxed minimal inhale do it fast for 100 breaths pulling in abs with each exhale then 1deep inhale hold and 1 deep exhale

60

Breathe this way when moving from pose to pose and when still. This is a balancing breath. Inhale deeply. Making a whisper sound at the back of your throat, as if you wanted to fog up a mirror, and exhale deeply through your mouth. Now, inhale deeply. Making the same whisper sound, exhale through your nose. Now, Make the whisper sound as you inhale and exhale. Steady your breath.

30 10795 http://s3.amazonaws.com/prod.skimble/assets/10795/skimble-workout-trainer-exercise-skull-shine-1_full.jpg 10796 http://s3.amazonaws.com/prod.skimble/assets/10796/skimble-workout-trainer-exercise-skull-shine-2_full.jpg

Close your eyes and bring both your palms to your face. Use your thumbs to plug your ears by gently pressing against ear lobes. Place your first finger slightly above the brow, place middle and ring fingers on your eye lids. Place little fingers at lip ending or slightly above. Now with your lips sealed chant Aum. (One would hear the reverbrational sound of a wasp)

60 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.caftruefalsetruefemalefalse2015-06-06T02:45:09Z 2015-06-06T02:45:05Z Yoga2015-05-29T15:56:02Z1142270096fyb3v8ren7yPankajArorahttps://s3assets.skimble.com/photos/20506574/10411270_10152043697000356_2794832133546481935_n_thumb.jpg_oh_4ee6e75a3af52d9c6397530202963793_oe_55ed62e7_gda_1441155452_5559b96f913ee7247763672d4fb756a5https://s3assets.skimble.com/photos/20506574/10411270_10152043697000356_2794832133546481935_n_full.jpg_oh_4ee6e75a3af52d9c6397530202963793_oe_55ed62e7_gda_1441155452_5559b96f913ee7247763672d4fb756a5falsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse34 481594 3734328 3 Same exercise, shorter sets. Great to use when you don't have time to do a full workout or to use as a exercise warm up . https://s3.amazonaws.com/prod.skimble/assets/4880/skimble-workout-trainer-exercse-jumping-lunges-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/4880/skimble-workout-trainer-exercse-jumping-lunges-1_full.jpg false 2e9c3c78-96bc-40d7-8c34-9703bdc9e577 719 14 false true 0 481594-cardio-workout-2-phillip false 240 6

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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Lower down into a lunge, then jump and switch legs rapidly in mid-flight to land with the opposite leg forward. Lower down into another lunge and repeat.

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

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Stand tall and drop into a squat with your hands beside the outsides of your feet. Jump your feet back into a plank position then jump back to squat. Stand or leap up and repeat. Add a pushup if you want!

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Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso slowly until your elbows form a 90 degree angle wait about 3 seconds and push back up. Keep your neck neutral.

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Do push-ups as fast as you can!

45

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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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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Start with a normal push up then the next push up will be a tricep push up then normal and repeat

45

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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

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 486 http://www.youtube.com/watch?v=aCnScl97R8s 408 bce11cf47c493f309db74a1bac71729978fcfdda 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.caftruefalsetruefemalefalse2012-12-24T01:01:32Z 2012-12-24T01:01:30Z 2012-12-21T03:45:33Z6269475u0aq91bempetNicoYounghttps://s3assets.skimble.com/photos/8358321/image_thumb.jpghttps://s3assets.skimble.com/photos/8358321/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse3 556114 8687781 1 Warm-up for any exercise your going to do https://s3.amazonaws.com/prod.skimble/assets/50180/skimble-workout-trainer-exercise-up-and-down-neck-tilts-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/50180/skimble-workout-trainer-exercise-up-and-down-neck-tilts-1_full.jpg false 2A305C27-19D5-41E3-959F-B1436AF4F512 569 79 false true 0 556114-warm-ups false 143 1

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

60 9947 http://s3.amazonaws.com/prod.skimble/assets/9947/skimble-workout-trainer-exercise-breathing-nose-1_full.jpg 9948 http://s3.amazonaws.com/prod.skimble/assets/9948/skimble-workout-trainer-exercise-breathing-nose-2_full.jpg 9952 http://s3.amazonaws.com/prod.skimble/assets/9952/skimble-workout-trainer-exercise-breathing-nose-3_full.jpg 9955 http://s3.amazonaws.com/prod.skimble/assets/9955/skimble-workout-trainer-exercise-breathing-nose-4_full.jpg 38977 http://s3.amazonaws.com/prod.skimble/assets/38977/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-1_full.jpg 38978 http://s3.amazonaws.com/prod.skimble/assets/38978/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-2_full.jpg 38985 http://s3.amazonaws.com/prod.skimble/assets/38985/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-3_full.jpg 38990 http://s3.amazonaws.com/prod.skimble/assets/38990/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-4_full.jpg 38995 http://s3.amazonaws.com/prod.skimble/assets/38995/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-5_full.jpg 39000 http://s3.amazonaws.com/prod.skimble/assets/39000/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-6_full.jpg 279 538a773832b5fcf2c3a4919253a90d1e56dee5d8 603 14c9d75dcbc9d97944689f797a56501b88c68f2a

Sit or stand with good posture looking straight ahead. Tilt your head up and look to toward the ceiling. Hold the stretch for 5 counts before returning to center. Then tilt your head down, trying to touch your chin to your chest. Hold this position for 5 counts, return to center and repeat.

15 50180 http://s3.amazonaws.com/prod.skimble/assets/50180/skimble-workout-trainer-exercise-up-and-down-neck-tilts-1_full.jpg 50172 http://s3.amazonaws.com/prod.skimble/assets/50172/skimble-workout-trainer-exercise-up-and-down-neck-tilts-2_full.jpg 50164 http://s3.amazonaws.com/prod.skimble/assets/50164/skimble-workout-trainer-exercise-up-and-down-neck-tilts-3_full.jpg 50156 http://s3.amazonaws.com/prod.skimble/assets/50156/skimble-workout-trainer-exercise-up-and-down-neck-tilts-4_full.jpg 50148 http://s3.amazonaws.com/prod.skimble/assets/50148/skimble-workout-trainer-exercise-up-and-down-neck-tilts-5_full.jpg 4325 http://s3.amazonaws.com/prod.skimble/assets/4325/skimble-workout-trainer-exercise-neck-up-down-1_full.jpg 4334 http://s3.amazonaws.com/prod.skimble/assets/4334/skimble-workout-trainer-exercise-neck-side-bends-2_full.jpg 4324 http://s3.amazonaws.com/prod.skimble/assets/4324/skimble-workout-trainer-exercise-neck-up-down-2_full.jpg 4334 http://s3.amazonaws.com/prod.skimble/assets/4334/skimble-workout-trainer-exercise-neck-side-bends-2_full.jpg 117 7e5f3658d7030014abb3a12f8b3ccc60af975feb

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

13 1726 http://s3.amazonaws.com/prod.skimble/assets/1726/skimble-right-neck-stretch_full.jpg

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

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

15 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.

15 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

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 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.caftruefalsetruefemalefalse2013-08-30T21:31:45Z 2013-08-30T21:31:45Z 2013-07-22T18:52:02Z18687781lt1unrvkw5k8ArturoParrahttps://s3assets.skimble.com/photos/21814785/image_thumb.jpghttps://s3assets.skimble.com/photos/21814785/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse5 599149 10013866 3 Take the PUSH ups challenge :-) https://s3.amazonaws.com/prod.skimble/assets/31842/skimble-workout-trainer-exercise-clapping-push-ups-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/31842/skimble-workout-trainer-exercise-clapping-push-ups-2_full.jpg false dcec34a3-d085-4932-aa0c-b533c9442017 536 111 false true 0 599149-push-it-up false 495 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.

20 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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

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

20 31862 http://s3.amazonaws.com/prod.skimble/assets/31862/skimble-workout-trainer-exercise-clapping-push-ups-6_full.jpg 31854 http://s3.amazonaws.com/prod.skimble/assets/31854/skimble-workout-trainer-exercise-clapping-push-ups-5_full.jpg

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

Start in a high plank position and perform a push-up. Then quickly push back up and clap your hands before placing your hands back down to catch yourself.

20 31842 http://s3.amazonaws.com/prod.skimble/assets/31842/skimble-workout-trainer-exercise-clapping-push-ups-2_full.jpg 31845 http://s3.amazonaws.com/prod.skimble/assets/31845/skimble-workout-trainer-exercise-clapping-push-ups-3_full.jpg 31849 http://s3.amazonaws.com/prod.skimble/assets/31849/skimble-workout-trainer-exercise-clapping-push-ups-4_full.jpg 31854 http://s3.amazonaws.com/prod.skimble/assets/31854/skimble-workout-trainer-exercise-clapping-push-ups-5_full.jpg 31862 http://s3.amazonaws.com/prod.skimble/assets/31862/skimble-workout-trainer-exercise-clapping-push-ups-6_full.jpg 510 c7e1acb54c538209f5ba7a8efd45b42651eb95bf

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

20 31862 http://s3.amazonaws.com/prod.skimble/assets/31862/skimble-workout-trainer-exercise-clapping-push-ups-6_full.jpg 31854 http://s3.amazonaws.com/prod.skimble/assets/31854/skimble-workout-trainer-exercise-clapping-push-ups-5_full.jpg

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 1

Get in a pushup position with your hands and feet a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and explosively push up into the air, landing with your hands and feet closer together. Lower your torso until your elbows rub your sides and explode up again, landing with your hands and feet wider than shoulder width apart again. Continue repeating the two-pushup sequence.

25 32537 http://s3.amazonaws.com/prod.skimble/assets/32537/skimble-workout-trainer-exercise-star-push-ups-1_full.jpg 32538 http://s3.amazonaws.com/prod.skimble/assets/32538/skimble-workout-trainer-exercise-star-push-ups-2_full.jpg 32541 http://s3.amazonaws.com/prod.skimble/assets/32541/skimble-workout-trainer-exercise-star-push-ups-3_full.jpg 32546 http://s3.amazonaws.com/prod.skimble/assets/32546/skimble-workout-trainer-exercise-star-push-ups-4_full.jpg 32548 http://s3.amazonaws.com/prod.skimble/assets/32548/skimble-workout-trainer-exercise-star-push-ups-5_full.jpg 504 0a4d6a581a9ed07c718445324c078ac310150a59

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

25 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!

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

Start in a push-up position with your knees and the balls of your feet on the floor. Perform a pushup and hold at the bottom with your chest close to the floor. Stay down and lift your knees up creating a plank position with just your feet on the floor, put your knees back on the floor and finish the pushup.

20 3133 http://s3.amazonaws.com/prod.skimble/assets/3133/skimble-workout-trainer-exercise-shorty-push-ups-1_full.jpg 3128 http://s3.amazonaws.com/prod.skimble/assets/3128/skimble-workout-trainer-exercise-shorty-push-ups-2_full.jpg 3127 http://s3.amazonaws.com/prod.skimble/assets/3127/skimble-workout-trainer-exercise-shorty-push-ups-3_full.jpg 3128 http://s3.amazonaws.com/prod.skimble/assets/3128/skimble-workout-trainer-exercise-shorty-push-ups-2_full.jpg

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

30 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 542 http://www.youtube.com/watch?v=7f5062-nvhg

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

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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 1

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

30 31862 http://s3.amazonaws.com/prod.skimble/assets/31862/skimble-workout-trainer-exercise-clapping-push-ups-6_full.jpg 31854 http://s3.amazonaws.com/prod.skimble/assets/31854/skimble-workout-trainer-exercise-clapping-push-ups-5_full.jpg

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

Start in a high plank position and perform a push-up. Then quickly push back up and clap your hands before placing your hands back down to catch yourself.

15 31842 http://s3.amazonaws.com/prod.skimble/assets/31842/skimble-workout-trainer-exercise-clapping-push-ups-2_full.jpg 31845 http://s3.amazonaws.com/prod.skimble/assets/31845/skimble-workout-trainer-exercise-clapping-push-ups-3_full.jpg 31849 http://s3.amazonaws.com/prod.skimble/assets/31849/skimble-workout-trainer-exercise-clapping-push-ups-4_full.jpg 31854 http://s3.amazonaws.com/prod.skimble/assets/31854/skimble-workout-trainer-exercise-clapping-push-ups-5_full.jpg 31862 http://s3.amazonaws.com/prod.skimble/assets/31862/skimble-workout-trainer-exercise-clapping-push-ups-6_full.jpg 510 c7e1acb54c538209f5ba7a8efd45b42651eb95bf

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

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

60 2116 http://s3.amazonaws.com/prod.skimble/assets/2116/skimble-exercise-pushups-beginner-1_full.jpg 2119 http://s3.amazonaws.com/prod.skimble/assets/2119/skimble-exercise-pushups-beginner-2_full.jpg 2122 http://s3.amazonaws.com/prod.skimble/assets/2122/skimble-exercise-pushups-beginner-3_full.jpg 542 http://www.youtube.com/watch?v=7f5062-nvhg 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.caftruefalsetruefemalefalse2014-02-16T02:36:41Z 2014-02-07T04:00:33Z Chest, Shoulders2014-02-03T02:46:20Z10013866o700xle2tbw3MaggieGarzahttps://s3assets.skimble.com/photos/10888192/image_thumb.jpghttps://s3assets.skimble.com/photos/10888192/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse17 560462 3724860 2 Your nose is exceptionally clever, Grasshopper. Simply by practising a few rounds of alternate nostril yogic breathing for a few minutes each day, you can improve sleep – calm your emotional state – boost your thinking – calm your nervous system. Alternate nostril breathing melts away any imbalances between the right and left hemisphere of your brain and calms your thinking. This is perfect for helping you access rest and relaxation far more efficiently. false F2881459-CC2F-41A5-AB2D-23D2614A6F9D 535 46 false true 0 560462-nadi-shodhan-pranayama-alternate-nostril-breathing false 180 3

Sit comfortably with your spine erect and shoulders relaxed. Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips). Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril. Press your thumb down on the right nostril and breathe out gently through the left nostril. Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right. Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils. Repeat until time runs out by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.

45 9947 http://s3.amazonaws.com/prod.skimble/assets/9947/skimble-workout-trainer-exercise-breathing-nose-1_full.jpg 9948 http://s3.amazonaws.com/prod.skimble/assets/9948/skimble-workout-trainer-exercise-breathing-nose-2_full.jpg 9952 http://s3.amazonaws.com/prod.skimble/assets/9952/skimble-workout-trainer-exercise-breathing-nose-3_full.jpg 9955 http://s3.amazonaws.com/prod.skimble/assets/9955/skimble-workout-trainer-exercise-breathing-nose-4_full.jpg 38977 http://s3.amazonaws.com/prod.skimble/assets/38977/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-1_full.jpg 38978 http://s3.amazonaws.com/prod.skimble/assets/38978/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-2_full.jpg 38985 http://s3.amazonaws.com/prod.skimble/assets/38985/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-3_full.jpg 38990 http://s3.amazonaws.com/prod.skimble/assets/38990/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-4_full.jpg 38995 http://s3.amazonaws.com/prod.skimble/assets/38995/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-5_full.jpg 39000 http://s3.amazonaws.com/prod.skimble/assets/39000/skimble-workout-trainer-exercise-yoga-alternate-nostril-breathing-6_full.jpg 279 538a773832b5fcf2c3a4919253a90d1e56dee5d8 603 14c9d75dcbc9d97944689f797a56501b88c68f2a

This is a balancing breath. Inhale for a count of four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath).

15 10795 http://s3.amazonaws.com/prod.skimble/assets/10795/skimble-workout-trainer-exercise-skull-shine-1_full.jpg 10796 http://s3.amazonaws.com/prod.skimble/assets/10796/skimble-workout-trainer-exercise-skull-shine-2_full.jpg 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-09-10T06:58:09Z 2013-09-10T06:46:20Z 372012-06-01T05:42:30Z13724860j64vgwgttscaMarioP.Canelhttps://s3assets.skimble.com/photos/34405397/image_thumb.jpghttps://s3assets.skimble.com/photos/34405397/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse3105 468931 5645040 3 Alternating exercises from chest to back. Should be worn out at the end. Have a good workout! https://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg false 1D79F5CC-4FBB-43F1-9F31-CCB6A7C99669 486 232 false true 0 468931-chest-and-back-gym false 2550 5

Lie down on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at a 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still This can also be done with dumbbells.

60 277 http://s3.amazonaws.com/prod.skimble/assets/277/skimble_benchpress_1_full.jpg whyld http://www.flickr.com/photos/whyld/2304764059/in/photostream/ 280 http://s3.amazonaws.com/prod.skimble/assets/280/skimble_benchpress_4_full.jpg whyld http://www.flickr.com/photos/whyld/2279852629/in/photostream/ 283 http://s3.amazonaws.com/prod.skimble/assets/283/skimble_benchpress_3_full.jpg whyld http://www.flickr.com/photos/whyld/2279852639/in/photostream/ 274 http://s3.amazonaws.com/prod.skimble/assets/274/skimble_benchpress_2_full.jpg whyld http://www.flickr.com/photos/whyld/2305561262/in/photostream/ 290 http://www.youtube.com/watch?v=FOhhb5R2ijs

30 5

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

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Chill out and breathe deeply.

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Lie down on a bench inclined to 30-40 degrees with your feet on the ground. Grip dumbbells with palms facing out. When dumbbells are at their lowest point your elbows are at a 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still This can also be done with a barbell.

60

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 5

Use the attachment of your choosing and adjust the weight on the pulley machine. Start with arms fully extended and bring your elbows straight back behind you, then return to the starting position. Keep your back upright.

60

30 5

Attach handles to the higher pulleys of both cable machines. Stand between the two machines with your legs and waist slightly bent. Grip the handles of the pulleys with your palms facing down and your arms out to your sides. Slowly pull the handles down towards the floor until they touch or cross over in front of you. Hold this position for a few moments then return to the starting position.

60 184 http://www.youtube.com/watch?v=iLULPNsSRes

Chill out and breathe deeply.

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Move cables to a position lower than knee height. Grip the cables, the left handle with the right hand, and the right handle with the left hand. Bend slightly at the waist with legs shoulder width apart. Pull your arms and extend them contracting your back muscles. Return arms to the crossed position and repeat.

60

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 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.caftruefalsetruefemalefalse2013-12-26T23:22:10Z 2013-02-03T23:51:45Z 2082012-09-22T02:18:39Z15645040yar03q47fu53Tre'D.https://s3assets.skimble.com/photos/9842011/image_thumb.jpghttps://s3assets.skimble.com/photos/9842011/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse2765 573412 9449391 3 Chest workout from the body beast serious.Uses various types of sets to keep your muscles in a state of confusion.Timings are a little sketchy so skip forward when the desired reps are completed.On the incline fly/incline press superset, miss out the rest after 8 reps and go straight to the drop set.Minimum equipment required is a set of dumbbells and a Swiss ball. https://s3.amazonaws.com/prod.skimble/assets/50799/skimble-workout-trainer-exercise-stability-ball-incline-press-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/50799/skimble-workout-trainer-exercise-stability-ball-incline-press-1_full.jpg false e7c738bf-5c76-4e7e-8e91-d91aabba4b48 509 78 false true 0 573412-body-beast-bulk-chest false 1850 1

Engage your core and run lightly on the spot. Swing your arms.

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

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

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

15 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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

Engage your core and run lightly on the spot. Swing your arms.

20 2752 http://s3.amazonaws.com/prod.skimble/assets/2752/skimble-workout-trainer-exercise-jog-on-the-spot-1_full.jpg 2746 http://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_full.jpg 2749 http://s3.amazonaws.com/prod.skimble/assets/2749/skimble-workout-trainer-exercise-jog-on-the-spot-3_full.jpg 2746 http://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_full.jpg 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 3

15,12,8 reps

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15,12,8 reps.Put your upper back on a stability ball with bent knees and dumbbells in hand. Drop your hips down to three inches off the ground. Raise the dumbbells to shoulder height. Press the dumbbells straight up toward the ceiling. Once the dumbbells are directly above your chest, lower and repeat.

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Increase the weight.

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Reduce the weight

10

8 reps.Put your upper back on a stability ball with bent knees and dumbbells in hand. Drop your hips down to three inches off the ground. Raise the dumbbells to shoulder height. Press the dumbbells straight up toward the ceiling. Once the dumbbells are directly above your chest, lower and repeat.

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Chill out and breathe!

90 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 5

5 reps.On your back with bent legs. Hold dumbbells with your arms bent and palms facing each other. Push up with your arms until your arms are nearly extended while rotating them so your palms face away from you. Return to start and repeat.

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Hold the bottom of the chest press.Keep the weights under control with your chest under tension.Don't rest the weights on your chest.

10 1

Chill out and breathe!

90 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

15,12,8 reps.PAUSE ONLY FOR ENOUGH TIME TO INCREASE THE WEIGHT.Put your upper back on a stability ball with bent knees and dumbbells in hand. Drop your hips down to three inches off the ground. Raise the dumbbells to shoulder height. Press the dumbbells straight up toward the ceiling. Once the dumbbells are directly above your chest, lower and repeat.

45 50799 http://s3.amazonaws.com/prod.skimble/assets/50799/skimble-workout-trainer-exercise-stability-ball-incline-press-1_full.jpg 50794 http://s3.amazonaws.com/prod.skimble/assets/50794/skimble-workout-trainer-exercise-stability-ball-incline-press-2_full.jpg 50788 http://s3.amazonaws.com/prod.skimble/assets/50788/skimble-workout-trainer-exercise-stability-ball-incline-press-3_full.jpg

10 1

Chill out and breathe!

90 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

8,12,15 reps.PAUSE FOR AS MUCH TIME AS IT TAKES TO REDUCE THE WEIGHT.Put your upper back on a stability ball with bent knees and dumbbells in hand. Drop your hips down to three inches off the ground. Raise the dumbbells to shoulder height. Press the dumbbells straight up toward the ceiling. Once the dumbbells are directly above your chest, lower and repeat.

45 50799 http://s3.amazonaws.com/prod.skimble/assets/50799/skimble-workout-trainer-exercise-stability-ball-incline-press-1_full.jpg 50794 http://s3.amazonaws.com/prod.skimble/assets/50794/skimble-workout-trainer-exercise-stability-ball-incline-press-2_full.jpg 50788 http://s3.amazonaws.com/prod.skimble/assets/50788/skimble-workout-trainer-exercise-stability-ball-incline-press-3_full.jpg

10 1

Chill out and breathe!

45 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

15,12,8 reps.Lying flat on your back hold the dumbbells with a neutral grip (palms facing each other).Press the dumbbells up.When you reach the top then perform a fly.Reverse and repeat.Keep the reps slow on under control.

60

Chill out and breathe!

40 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 1

15 reps.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.

20 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 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 269 9d3a205999c528af239da67e7c2120272bf8e130

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

20 18735 http://s3.amazonaws.com/prod.skimble/assets/18735/skimble-workout-trainer-exercise-flying-supermans-5_full.jpg 18738 http://s3.amazonaws.com/prod.skimble/assets/18738/skimble-workout-trainer-exercise-flying-supermans-4_full.jpg 18743 http://s3.amazonaws.com/prod.skimble/assets/18743/skimble-workout-trainer-exercise-flying-supermans-3_full.jpg 18747 http://s3.amazonaws.com/prod.skimble/assets/18747/skimble-workout-trainer-exercise-flying-supermans-2_full.jpg 18751 http://s3.amazonaws.com/prod.skimble/assets/18751/skimble-workout-trainer-exercise-flying-supermans-1_full.jpg 460 http://www.youtube.com/watch?v=u-TnEfMVz6k 478 a22f38710ff0cc4b5ca065e1b1f82bb45a5deb82

12 reps.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.

20 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

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

30 2563 http://s3.amazonaws.com/prod.skimble/assets/2563/skimble-workout-trainer-exercise-russian-twists-1_full.jpg 2560 http://s3.amazonaws.com/prod.skimble/assets/2560/skimble-workout-trainer-exercise-russian-twists-2_full.jpg 2557 http://s3.amazonaws.com/prod.skimble/assets/2557/skimble-workout-trainer-exercise-russian-twists-3_full.jpg 2560 http://s3.amazonaws.com/prod.skimble/assets/2560/skimble-workout-trainer-exercise-russian-twists-2_full.jpg 2575 http://s3.amazonaws.com/prod.skimble/assets/2575/skimble-workout-trainer-exercise-russian-twists-ball-1_full.jpg 2569 http://s3.amazonaws.com/prod.skimble/assets/2569/skimble-workout-trainer-exercise-russian-twists-ball-3_full.jpg 2566 http://s3.amazonaws.com/prod.skimble/assets/2566/skimble-workout-trainer-exercise-russian-twists-ball-4_full.jpg 2572 http://s3.amazonaws.com/prod.skimble/assets/2572/skimble-workout-trainer-exercise-russian-twists-ball-2_full.jpg 508 https://www.youtube.com/watch?v=pdSgWl7KDp8 26 70a2152c712f63e4cf87bcc486a2d8ac92c1087a

8 reps.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.

15 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 1

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

60 3907 http://s3.amazonaws.com/prod.skimble/assets/3907/skimble-workout-trainer-exercise-chest-stretch-pectoralis-1_full.jpg 3904 http://s3.amazonaws.com/prod.skimble/assets/3904/skimble-workout-trainer-exercise-chest-stretch-pectoralis-2_full.jpg 244 3500eba5b06ad6d2345c33d231e7a86cb8d35b26 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.caftruefalsetruefemalefalse2013-11-03T10:51:04Z 2013-11-03T10:51:04Z 2013-11-02T05:18:50Z9449391498tltjafg8wChris.A.UKhttps://s3assets.skimble.com/photos/10007832/image_thumb.jpghttps://s3assets.skimble.com/photos/10007832/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse166 498288 2396278 2 Get them arms pumpin with different type of push up excersises. https://s3.amazonaws.com/prod.skimble/assets/2857/skimble-workout-trainer-exercise-diamond-pushups-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2857/skimble-workout-trainer-exercise-diamond-pushups-1_full.jpg false 4b2ec449-c4fe-46a7-9879-01678e1ec982 484 94 false true 0 498288-push-up-or-shut-up false 210 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.

25 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 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0

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

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

25 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 486 http://www.youtube.com/watch?v=aCnScl97R8s 408 bce11cf47c493f309db74a1bac71729978fcfdda

Chillax and breathe deeply homie

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

Get in a pushup position with your hands and feet a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and explosively push up into the air, landing with your hands and feet closer together. Lower your torso until your elbows rub your sides and explode up again, landing with your hands and feet wider than shoulder width apart again. Continue repeating the two-pushup sequence.

20 32537 http://s3.amazonaws.com/prod.skimble/assets/32537/skimble-workout-trainer-exercise-star-push-ups-1_full.jpg 32538 http://s3.amazonaws.com/prod.skimble/assets/32538/skimble-workout-trainer-exercise-star-push-ups-2_full.jpg 32541 http://s3.amazonaws.com/prod.skimble/assets/32541/skimble-workout-trainer-exercise-star-push-ups-3_full.jpg 32546 http://s3.amazonaws.com/prod.skimble/assets/32546/skimble-workout-trainer-exercise-star-push-ups-4_full.jpg 32548 http://s3.amazonaws.com/prod.skimble/assets/32548/skimble-workout-trainer-exercise-star-push-ups-5_full.jpg 504 0a4d6a581a9ed07c718445324c078ac310150a59

Chillax and breathe deeply homie

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. Take your time dont rush it unless your a pro at these

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Chillax and breathe deeply homie

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 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Do push-ups as fast as you can! Add some double pumps

15 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.caftruefalsetruefemalefalse2013-04-10T04:37:24Z 2013-04-10T04:37:24Z 2012-02-09T18:24:23Z239627852omv7xqopedMacMoehttps://s3assets.skimble.com/photos/7092644/image_thumb.jpghttps://s3assets.skimble.com/photos/7092644/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse31 522 21662 2 Mondays workout https://s3.amazonaws.com/prod.skimble/assets/2857/skimble-workout-trainer-exercise-diamond-pushups-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2857/skimble-workout-trainer-exercise-diamond-pushups-1_full.jpg false 70CA4D09-7428-459D-AABD-C55AE2FD8175 426 531 false true 0 522-chest-back-p90x false 1085 1

Regular push-up 20 22

60

Or using band or cable lat. Pull down 8 pull ups 8 @ 75# lat. Pull down

60

Tricep 6 9-1/2

38

Or lat. Pull downs 8 pull ups 8 @ 75#

40

Wider hands 15 18

58

Or lat. Pull down 4 pull up 10 @ 75# pull down

43

Feet elevated 10 15

35

Dual back row 14 @ 20# 12 @ 20#

44

Wide feet diamond shape hands under chest 8 half way 5 full half ways and 3 on knees

60

Deep lingo row R 16/ L 16 @ 20 #? 16/17 @ 20#

32

Hindu push ups 8 8

60

On chair 14 @ 12# 14 @ 2#

40 1

8 @ 75# 8 @ 75#

45

16 18

62

8 12 @ 75#

44

Tricep 5 6

48

8 8 @ 75#

32

13 18

41

Back rows 10 @ 12# 16 @ 12#

17

10 15

34

Deep lunge row 12/12 @ 12# 18/18 @ 12#

23

Wide feet 6 2 full feet/6 knees

60

Chair 15 @ 12# 12 @ 12#

40

Hindu push ups 8 8

69 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.caftruefalsetruefemalefalse2012-07-06T03:56:37Z 2010-12-13T22:34:05Z 2082010-12-07T00:41:36Z121662zvwiijz9xzpsCristinaCallesenhttps://s3assets.skimble.com/photos/123494/image_thumb.jpghttps://s3assets.skimble.com/photos/123494/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse288