1688 community_legs Community Legs 腿部 腿部锻炼 https://www.skimble.com/images/workouts/categories/legs_40x40.png https://www.skimble.com/images/workouts/categories/legs_100x100.png https://www.skimble.com/images/workouts/categories/legs_200x200.png https://www.skimble.com/images/workouts/categories/v2/legs_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/legs_640x640.jpg false 健身教练用户添加的最受欢迎的腿部锻炼。 true 371020 2123003 3 Tight ass https://s3.amazonaws.com/prod.skimble/assets/2488/skimble-workout-trainer-exercise-lunges-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2488/skimble-workout-trainer-exercise-lunges-1_full.jpg false 806feda5-cac7-40ee-bd8c-86535cf9e5b8 14151 2375 false true 0 371020-tight-ass false 420 1

Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

60 3733 http://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg 3730 http://s3.amazonaws.com/prod.skimble/assets/3730/skimble-workout-trainer-exercise-squats-2_full.jpg

Step forward into a lunge with both knees in 90 degree angles. Step feet together by bringing back foot to front foot. Keep your body upright while alternating legs.

60 2488 http://s3.amazonaws.com/prod.skimble/assets/2488/skimble-workout-trainer-exercise-lunges-1_full.jpg 2477 http://s3.amazonaws.com/prod.skimble/assets/2477/skimble-workout-trainer-exercise-lunges-4_full.jpg 2484 http://s3.amazonaws.com/prod.skimble/assets/2484/skimble-workout-trainer-exercise-lunges-3_full.jpg 2474 http://s3.amazonaws.com/prod.skimble/assets/2474/skimble-workout-trainer-exercise-lunges-2_full.jpg 138 http://www.youtube.com/watch?v=sGhaBWtAg_c Walking Lunges

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

60 2890 http://s3.amazonaws.com/prod.skimble/assets/2890/skimble-workout-trainer-exercise-squat-jumps-1_full.jpg 2893 http://s3.amazonaws.com/prod.skimble/assets/2893/skimble-workout-trainer-exercise-squat-jumps-2_full.jpg 2896 http://s3.amazonaws.com/prod.skimble/assets/2896/skimble-workout-trainer-exercise-squat-jumps-3_full.jpg 2893 http://s3.amazonaws.com/prod.skimble/assets/2893/skimble-workout-trainer-exercise-squat-jumps-2_full.jpg 372 http://www.youtube.com/watch?v=LRKyyO0HkR4

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

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

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

60 3733 http://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg 3730 http://s3.amazonaws.com/prod.skimble/assets/3730/skimble-workout-trainer-exercise-squats-2_full.jpg 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2016-09-28T14:50:44Z 2012-06-16T21:29:51Z 2012-01-27T05:27:36Z1212300322i72tdmjxpcSummerSmithhttps://s3assets.skimble.com/photos/5282181/image_thumb.jpghttps://s3assets.skimble.com/photos/5282181/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse154 410840 5482117 1 Quick warmup to get the blood flowing https://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg false EBCF7EBC-6DD1-4FB6-A3CC-28D77C473733 12718 1770 false true 0 410840-warmup false 340 1

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.

20 3796 http://s3.amazonaws.com/prod.skimble/assets/3796/skimble-workout-trainer-exercise-arm-pumps-2_full.jpg 3791 http://s3.amazonaws.com/prod.skimble/assets/3791/skimble-workout-trainer-exercise-arm-pumps-3_full.jpg 3796 http://s3.amazonaws.com/prod.skimble/assets/3796/skimble-workout-trainer-exercise-arm-pumps-2_full.jpg 3799 http://s3.amazonaws.com/prod.skimble/assets/3799/skimble-workout-trainer-exercise-arm-pumps-1_full.jpg 352 http://www.youtube.com/watch?v=a3oj5l6lvIA 87 03c838b9659b447402e53636f4a9b25022506889

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

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.

20 3796 http://s3.amazonaws.com/prod.skimble/assets/3796/skimble-workout-trainer-exercise-arm-pumps-2_full.jpg 3791 http://s3.amazonaws.com/prod.skimble/assets/3791/skimble-workout-trainer-exercise-arm-pumps-3_full.jpg 3796 http://s3.amazonaws.com/prod.skimble/assets/3796/skimble-workout-trainer-exercise-arm-pumps-2_full.jpg 3799 http://s3.amazonaws.com/prod.skimble/assets/3799/skimble-workout-trainer-exercise-arm-pumps-1_full.jpg 352 http://www.youtube.com/watch?v=a3oj5l6lvIA 87 03c838b9659b447402e53636f4a9b25022506889

10

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.

20 3796 http://s3.amazonaws.com/prod.skimble/assets/3796/skimble-workout-trainer-exercise-arm-pumps-2_full.jpg 3791 http://s3.amazonaws.com/prod.skimble/assets/3791/skimble-workout-trainer-exercise-arm-pumps-3_full.jpg 3796 http://s3.amazonaws.com/prod.skimble/assets/3796/skimble-workout-trainer-exercise-arm-pumps-2_full.jpg 3799 http://s3.amazonaws.com/prod.skimble/assets/3799/skimble-workout-trainer-exercise-arm-pumps-1_full.jpg 352 http://www.youtube.com/watch?v=a3oj5l6lvIA 87 03c838b9659b447402e53636f4a9b25022506889

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 with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

20 3733 http://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg 3730 http://s3.amazonaws.com/prod.skimble/assets/3730/skimble-workout-trainer-exercise-squats-2_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.

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On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower.

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

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Chill out and breathe deeply.

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

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

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Chill out and breathe deeply.

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

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

30 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 344 http://www.youtube.com/watch?v=L7lYIUeFC94

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

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 344 http://www.youtube.com/watch?v=L7lYIUeFC94

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

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

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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 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.caftruefalsetruefemalefalse2017-02-06T19:07:23Z 2012-09-11T19:49:37Z 2012-08-31T18:57:07Z548211757toxvwg0vchJakeOlivehttps://s3assets.skimble.com/photos/3533332/image_thumb.jpghttps://s3assets.skimble.com/photos/3533332/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse4 327475 2407431 3 Takes some time. Contains proper warm-up routine, intense workouts to start a sweat and get heart pumping, HIIT training, and cool down. 1 minute cardio before each rest. Super rewarding. Short rests. Do max reps per workout. Do this 4 times a week for 4 weeks to see and feel results. And you WILL get results. 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 09699fd5-77a2-4fc8-877a-c647ebf0c9bf 9275 3910 false true 0 327475-full-body-renovation false 3080 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 feet wide apart. Rest a hand at your waist and raise the other above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.

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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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On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower.

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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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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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Chill out and breathe deeply.

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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

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On your back with knees bent, feet flat and hands behind head. With a neutral head, bring chin and chest towards the ceiling and contract the abs. Then, raise shoulders off the floor and simultaneously bring knees towards chest.

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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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Chill out and breathe deeply.

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

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

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

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

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Chill out and breathe deeply.

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Perform walking or standing lunges while driving the knee up at the top of each lunge. Repeat, alternating legs.

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A more intense jumping jack! Every time you jump with your feet out, perform a squat then jump out of it with your feet together and hands down.

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

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

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Keep it up, you're about halfway done.

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Extend one leg up with the other raised in front. Do scissor-like motions with legs. Keep your lower back pressed into the floor. For more back support, place hands underneath butt.

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Stand with your hands on the back of a chair. With your knees together lift one foot off the ground behind you. Kick your foot back as you extend your leg. Squeeze your butt while returning to standing position. Alternate legs.

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Interlace fingers in front of you, each hand holding 1 side of a dumbbell. 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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Lie flat on your back with your arms outstretched overhead. With limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for at least 4 counts until lowering and repeating.

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Chill out and breathe deeply.

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

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

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

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Start facing a platform with feet hip-width apart. Bend your knees quickly, jump onto the platform and squat as you land. Then jump or step down to the floor, landing with soft knees.

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Chill out and breathe deeply.

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

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Sit with hands clasped, knees bent and heels off the ground. Touch your hands to the ground each time you twist from side to side. You can also try Mason Twists while holding a ball.

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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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Stand with a dumbbell held straight out in front of your chest. Step into a forward lunge. Gently twist your upper body to the right then rotate back. Repeat, alternating lunge legs and twist 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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Start on all fours and lift opposite limbs parallel with the floor. Bring your lifted elbow and knee together to touch then take them back out to parallel with the floor. Do this quickly to get max reps! Repeat.

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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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Engage your core and run lightly on the spot. Swing your arms. Lift your knees high and push through it!

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Way to hustle. You're awesome. You deserve this.

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

15 1135 http://s3.amazonaws.com/prod.skimble/assets/1135/skimble-catcow-v1_full.jpg 1138 http://s3.amazonaws.com/prod.skimble/assets/1138/skimble-catcow-v2_full.jpg 1141 http://s3.amazonaws.com/prod.skimble/assets/1141/skimble-catcow-v3_full.jpg 355 http://www.youtube.com/watch?v=6C8Y5LduFVM

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

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

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

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

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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 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.caftruefalsetruefemalefalse2016-04-16T17:35:57Z 2012-02-27T15:39:56Z 2012-02-10T16:53:23Z12407431jfry646ufl17Emily-JoyKuhnhttps://s3assets.skimble.com/photos/33058027/image_thumb.jpghttps://s3assets.skimble.com/photos/33058027/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse298 435877 6155038 3 High Intensity Interval Training at its best! Time to work that body! Shed fat while building lean muscle doing HIIT-PLAY. He're we use the proven 2:1 ratio system, work to rest period. 30 seconds of all out maximum work effort followed by a 15 seconds of low intensity rest period. This workout was designed by ChrisB from PLAYFIT365. So bring some water, grab a towel, and most importantly have some fun doing this EPIC workout. #playfit365 IF you like this workout make sure to forward this to your friends and family, spread the word. Consult with your physician first before starting any exercise regiment to know if this is right for you. https://s3.amazonaws.com/prod.skimble/assets/5228/skimble-workout-trainer-exercise-kickboxing-right-side-taps-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5228/skimble-workout-trainer-exercise-kickboxing-right-side-taps-1_full.jpg false b1a181df-8781-4eb0-9e69-a4e78cd9d9c2 8435 2085 false true 0 435877-hiit-play-by-playfit365 false 1800 2

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

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

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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

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Take a break. Get ready for the next exercise!

32 3

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

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

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

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

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

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Take a big step forward and bend at the knees. When you feel balanced, transition into an even deeper lunge past 90 degrees. Your heel will be off the floor at this point.

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

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

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

30

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

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

15 3980 http://s3.amazonaws.com/prod.skimble/assets/3980/skimble-workout-trainer-exercise-skip-in-place-1_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 3979 http://s3.amazonaws.com/prod.skimble/assets/3979/skimble-workout-trainer-exercise-skip-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 539 http://www.youtube.com/watch?v=Z-ZcNWaW2mk

On your back with knees bent, feet flat and hands behind head. With a neutral head, bring chin and chest towards the ceiling and contract the abs. Then, raise shoulders off the floor and simultaneously bring knees towards chest.

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Chill out and breathe deeply.

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

Take a break. Get ready for the next exercise!

33 1

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

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

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

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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 legs wider than shoulder width. While keeping your back straight and knees locked, bend at the hips. Try to stretch down to reach each foot.

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

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Chill out and breathe deeply.

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

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Chill out and breathe deeply.

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

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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

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

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Chill out and breathe deeply.

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

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

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Chill out and breathe deeply.

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

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

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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.caftruefalsetruefemalefalse2012-08-15T20:27:22Z 2012-03-04T02:02:20Z 2012-03-03T13:11:29Z12611251mlmqfrzw7pm8HeatherKimbroughhttps://s3assets.skimble.com/photos/961428/371759_516109179_379340385_n_thumb.jpghttps://s3assets.skimble.com/photos/961428/371759_516109179_379340385_n_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse13 432526 4341094 3 https://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_full.jpg false 1891193C-6EBC-4471-965F-77FA4313E0A6 8349 1902 false true 0 432526-kristies-full-body-stretches false 1055 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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Let your chin drop down to your chest. Circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.

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

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15 4826 http://s3.amazonaws.com/prod.skimble/assets/4826/skimble-workout-trainer-exercse-large-arm-circles-2_full.jpg 4825 http://s3.amazonaws.com/prod.skimble/assets/4825/skimble-workout-trainer-exercse-large-arm-circles-1_full.jpg 4831 http://s3.amazonaws.com/prod.skimble/assets/4831/skimble-workout-trainer-exercse-large-arm-circles-4_full.jpg 4829 http://s3.amazonaws.com/prod.skimble/assets/4829/skimble-workout-trainer-exercse-large-arm-circles-3_full.jpg 349 http://www.youtube.com/watch?v=Ztn3W9R458k 88 a79c90f954f07790ab962c7d4216e5079a7db6b3

Raise one arm up and bend it back down the middle of your back. Gently use the other hand to pull the raised elbow deeper into the stretch. Hold for 15 seconds before switching. Gradually increase the amount of stretch.

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

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

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

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

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

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Sit in a chair with good posture and your feet flat on the floor. Twist from side to side, holding for four counts and trying to touch the back of the chair with your hand. Return smoothly to center and repeat on the other side.

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

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

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

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Perform a Plank Pose with your shoulders directly over your wrists. Exhale and lift your hips up and back.

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Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for 20 seconds switch sides.

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

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From downward facing dog, bring one leg into the center of the mat and bend so that the knee rests behind the wrist. Untuck your back toe and gently release your body into a seated position.

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

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

30 277 http://www.youtube.com/watch?v=dyYnIAW7rVs

Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold 30 seconds, return to center, then repeat the stretch on the other side.

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!

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Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look up with arms extended behind you. Take 3 deep breaths, exhale and release.

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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.

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Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.

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

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Stand facing a wall, about one foot away. Place hands on the wall and dig your heel into the floor while your toes rest on the wall to gently stretch out the calf. Alternate calves.

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

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Chill out and breathe deeply.

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With hands on hips and wide legs, lunge right down to 90 degrees. Keep right knee aligned above the toes. Feel your quads, hamstrings and glutes being stretched.

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With hands on hips and wide legs, lunge left down to 90 degrees. Keep left knee aligned above the toes. Feel your quads, hamstrings and glutes being stretched.

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Chill out and breathe deeply.

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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.

40 1450 http://www.skimble.com/assets/0000/1450/skimble-burpee-1_full.jpg 1447 http://www.skimble.com/assets/0000/1447/skimble-burpee-2_full.jpg 1444 http://www.skimble.com/assets/0000/1444/skimble-burpee-3_full.jpg 1447 http://www.skimble.com/assets/0000/1447/skimble-burpee-2_full.jpg 1441 http://www.skimble.com/assets/0000/1441/skimble-burpee-4_full.jpg 329 http://www.youtube.com/watch?v=cMRGJiCyZMQ 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.caftruefalsetruefemalefalse2015-06-17T21:35:18Z 2011-06-12T00:53:49Z 2011-06-12T00:17:40Z1137677nolombw2yrwoSmizzyLaFlarehttps://s3assets.skimble.com/photos/139729/187480_100000745361856_4193274_n_thumb.jpghttps://s3assets.skimble.com/photos/139729/187480_100000745361856_4193274_n_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse2 436332 6155038 3 HIIT Kickboxing the PlayFit365 way! Lets get in shape together. Make sure you pace yourself, control your breathing, give it your complete best and most importantly HAVE FUN. I want MWE (MAXIMUM WORK EFFORT)! https://s3.amazonaws.com/prod.skimble/assets/21284/skimble-workout-trainer-exercise-left-back-kicks-6_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/21284/skimble-workout-trainer-exercise-left-back-kicks-6_full.jpg false 67b75a89-13f1-47b5-ad94-5d9947e048c8 7364 2376 false true 0 436332-hiit-kickboxing-by-playfit365 false 1500 1

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

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

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Using good posture, walk tall and look forward while keeping your arms swinging at 90 degree angles. Keep your navel drawn in and shoulders relaxed.

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Chill out and breathe deeply.

10 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2

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

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

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Chill out and breathe deeply.

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

Stand in a staggered stance with your weight resting in your back leg. Throw your back knee forward while you pull both arms down to the knee. Place your foot all the way to the to the back and throw another knee. Quickly switch your stance so that the other leg is in back. Throw the back knee twice. Repeat switching feet and throwing double knees.

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

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Chill out and breathe deeply.

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

Stand in a boxer's stance with your fists guarding your face. Keep your back upright and look the part...look tough! Keeping your wrists straight and deliver forceful punches!

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Start in a staggered stance with one leg slightly forward and both fists protecting your face. Extend your arm out in a cross motion, allowing your shoulder to follow through. Retract straight back and repeat.

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Chill out and breathe deeply.

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

Start in your fight stance and jump up to a knee tuck. Land with both feet planted. Go the ground and shoot your legs out and quickly back in. Return to your fight stance.

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

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Chill out and breathe deeply.

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

Stand in a staggered stance with your weight resting in your back leg. Take a step out with your front leg and plant your front foot while launching a knee with your back leg. Return to your original stance. Take a step out with your front leg, plant your front foot and strike with the elbow.

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

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Chill out and breathe deeply.

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

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Chill out and breathe deeply.

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

Begin in a staggered stance while looking left with both fists protecting your face. Bring your back left leg up in a semi-circular motion to kick to the side and return the the starting position.

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Begin in a staggered stance while looking right with both fists protecting your face. Bring your back right leg up in a semi-circular motion to kick to the side and return the the starting 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 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1

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.

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

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

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Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.

30 49860 http://s3.amazonaws.com/prod.skimble/assets/49860/skimble-workout-trainer-exercise-seated-leg-stretch_full.jpg 2578 http://s3.amazonaws.com/prod.skimble/assets/2578/skimble-workout-trainer-exercise-sliders-6_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2015-02-16T03:44:37Z 2012-12-03T23:21:29Z 2012-12-02T17:37:12Z6155038v5s5teijbrzmChristianB.https://s3assets.skimble.com/photos/7172654/image_thumb.jpghttps://s3assets.skimble.com/photos/7172654/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse64 385586 4575587 3 Work those inner thighs! This is the perfect workout for you if youre trying to achieve that inner thigh gap! All workouts from Blogilates Youtube Channel and Website! Inspired by Cassie Ho! https://s3.amazonaws.com/prod.skimble/assets/20940/skimble-workout-trainer-exercise-pilates-scissors-6_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/20940/skimble-workout-trainer-exercise-pilates-scissors-6_full.jpg false d98c4e53-c082-41b6-8eaf-3e4576dc5193 7308 1690 false true 0 385586-blogilates-inner-thigh-insanity false 320 1

Feet shoulder width apart. Bring bottom down into a squat/sitting posistion. Lift only a few inches then back down. Repeat.

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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

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Begin with feet wider than shoulders, toes out. Bend knees and lower into a squat, knees in line with toes, hips tucked, and posture kept. Stand back up squeezing your inner thighs and butt.

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Feet farther than shoulder width apart, toes out. Lower knees so that your legs are in line with you feet. Pulse in that position.

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Stand with feet father than hip-width apart, toes out, bend knees down into a sumo squat. Hold for 20 seconds.

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Lie down on your back, back straight, tummy sucked in, legs closed together and hands by your side. Lift up your legs and then open them wide. Bring them back up until your feet are touching each other, cross your feet over. Continue to do this motion as your legs open and close, feet criss crossing (Inspired by Blogilates Youtube Workout Trainer) Work those inner and outter thighs!

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Begin on your hands and knees. Lift one bent knee laterally up to the side, lift out your leg. Move your leg in tiny circles, after a while, bring your leg down and up. Alternate sides or switch sides every few reps. Contract your core and butt as you lift.

70 212 d3d8a4df5ba042f2603fe33f2169748a6eaf6268 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.caftruefalsetruefemalefalse2012-11-14T02:51:38Z 2012-07-18T19:47:55Z 2012-07-09T03:01:11Z4575587qhj4e1j76go3Anna BellaHarrishttps://s3assets.skimble.com/photos/4937726/image_thumb.jpghttps://s3assets.skimble.com/photos/4937726/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse135 572074 6109053 2 Get your butt on the up and up with this quick but effective toning workout! Levels 2-3: do the workout 2-3 times though. Start your day in a bootyful way:) https://s3.amazonaws.com/prod.skimble/assets/12616/skimble-workout-trainer-exercise-right-bridge-glute-circles-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/12616/skimble-workout-trainer-exercise-right-bridge-glute-circles-3_full.jpg false 6e48e117-1433-4aca-9593-3b1b54934ebb 7143 1863 false true 0 572074-30-day-brazilian-butt-challenge-lm false 360 1

Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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Stand with your feet wider than shoulder-width and your toes out. Bend your knees into a squat and hold a weight in your hands. If you want an extra challenge, while staying in the squat, lift your heels off of the floor onto your tip toes. Freeze on your tip toes, then bring your heels back down and repeat.

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Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slighty shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.

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Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

60

Lie on your back with bent knees and hands by your side. Keeping your knees at the same height, straighten out your right leg. Raise your hips and hold. Draw a circle with your raised leg, aiming for an equal range of motion in all directions. After several circles one way, reverse directions.

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Lie on your back with bent knees and hands by your side. Keeping your knees at the same height, straighten out your left leg. Raise your hips and hold. Draw a circle with your raised leg, aiming for an equal range of motion in all directions. After several circles one way, reverse directions.

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Lay down on your back. Bend your knees and place your feet flat on the floor. Touch your heels with your fingertips. Have your feet parallel to each other. Inhale and lift your hips, lower and upper back up. Lift your heels after 30 seconds. Squeeze that booty!

60 36249 http://s3.amazonaws.com/prod.skimble/assets/36249/skimble-workout-trainer-yoga-exercise-bridge-1_full.jpg 36250 http://s3.amazonaws.com/prod.skimble/assets/36250/skimble-workout-trainer-yoga-exercise-bridge-2_full.jpg 36251 http://s3.amazonaws.com/prod.skimble/assets/36251/skimble-workout-trainer-yoga-exercise-bridge-3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2014-08-31T16:16:24Z 2013-10-27T18:37:56Z 2082012-11-26T11:23:52Z16109053jrjjhcc4xqf9LishMohttps://s3assets.skimble.com/photos/23327149/image_thumb.jpghttps://s3assets.skimble.com/photos/23327149/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse1676 516314 7445313 3 Hit the ground running with this nice little interval exercise that will workout your thighs, hips, butt, and abs. Go as hard as you can and embrace the burn. https://s3.amazonaws.com/prod.skimble/assets/4756/skimble-workout-trainer-exercise-one-leg-floor-bridge-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/4756/skimble-workout-trainer-exercise-one-leg-floor-bridge-3_full.jpg false dba87ec3-da4c-4417-b880-84624fadece8 6704 2405 false true 0 516314-sexy-booty false 900 1

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

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With hands on your hips stand on your left leg as you lunge forward with your right. Push off of the right leg and swing it to a backward lunge. Repeat on the same leg swinging back and forth from front to back.

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In a forward lunge position, drop your back knee to the ground. With shoulders relaxed, lift arms up torward the back ceiling. Keep the sole of your foot rooted as you point the crown of your head upward. Switch sides after 8 counts.

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With hands on your hips, stand on your right leg as you lunge forward with your left. Push off of the left leg and swing it to a backward lunge. Repeat on the same leg swinging back and forth from front to back.

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Chill out and breathe!

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Lie on your stomach with toes pointed down and arms stretched out overhead. Slowly lift knees and arms up and down simultaneously.

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

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

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Chill out and breathe!

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Start on your hands and knees with your head raised. Squeeze your butt as you raise one leg straight up. Return the leg, hinge at the hips and kick your leg out to the side. Return to start and switch sides. Make all movements controlled.

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

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Chill out and breathe!

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Lie on your back with bent knees and hands by your side. Keeping your knees at the same height, straighten out your right leg. Raise your hips and hold. Draw a circle with your raised leg, aiming for an equal range of motion in all directions. After several circles one way, reverse directions.

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Lie on your back with bent knees and hands by your side. Keeping your knees at the same height, straighten out your left leg. Raise your hips and hold. Draw a circle with your raised leg, aiming for an equal range of motion in all directions. After several circles one way, reverse directions.

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Begin with feet wider than shoulders, toes out, holding weights or kettle bell in front of your body. Bend knees and lower into a squat, knees in line with toes, hips tucked, and posture kept. Stand back up squeezing your inner thighs and butt.

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Chill out and breathe!

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In a standing position, lower your body into a split squat. Quickly switch directions by doing a jump. Repeat, alternating feet with each rep.

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Chill out and breathe!

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Start with bent knees and arms and go on the balls of your feet. Shuffle briskly from side to side keeping your body low and chest lifted.

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Chill out and breathe!

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

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Chill out and breathe!

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

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

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Start lying in the basic position with your knees bent. Inhale and use your ab muscles to contract one leg close to your chest, folding deeply at the hip. Hold a moment before exhaling and returning your leg to the floor. Repeat, alternating legs.

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Stand with legs wider than shoulder width. While keeping your back straight and knees locked, bend at the hips. Try to stretch down to reach each foot.

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

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Stand with legs wider than shoulder width. While keeping your back straight and knees locked, bend at the hips. Try to stretch down to reach each foot.

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

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

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

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Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.

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

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

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

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

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Sit tall with one leg in front. Cross your other leg over so that your foot rests next to the opposite knee. Gently twist into the stretch, holding 8 counts before switching sides.

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Perform a Downward Facing Dog. Inhale and lift your left leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. You hips does not have to come to the floor. Inhale and lift your chest. Exhale and fold forward.

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Perform a Downward Facing Dog. Inhale and lift your right leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. You hips does not have to come to the floor. Inhale and lift your chest. Exhale and fold forward.

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

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

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

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

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Stand facing a wall, about one foot away. Place hands on the wall and dig your heel into the floor while your toes rest on the wall to gently stretch out the calf. Alternate calves.

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

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

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

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

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Stand or sit tall with your arms in front, palm to palm. Inhale and open 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 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 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 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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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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Let your chin drop down to your chest. Circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.

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

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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.

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

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

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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.

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

30 1885 http://s3.amazonaws.com/prod.skimble/assets/1885/skimble-walking-lunges-knee-up-1_full.jpg 325 http://www.youtube.com/watch?v=J5p9VUpE2vI

On your back with hands behind head. Bend one leg while extending the other above the floor. Raise your upper body. Simultaneously curl your shoulder and opposite bent knee into your body's center. Alternate legs.

30 1033 http://s3.amazonaws.com/prod.skimble/assets/1033/5303768388_622690f11f_o_full.jpg 1030 http://s3.amazonaws.com/prod.skimble/assets/1030/5303175575_b298409a82_o_full.jpg 343 http://www.youtube.com/watch?v=kDf0q7yX4gg

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!

30 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.

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

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

30 1885 http://s3.amazonaws.com/prod.skimble/assets/1885/skimble-walking-lunges-knee-up-1_full.jpg 325 http://www.youtube.com/watch?v=J5p9VUpE2vI

Sit with hands clasped, knees bent and heels off the ground. Touch your hands to the ground each time you twist from side to side. You can also try Mason Twists while holding a ball.

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Start in a plank position. Drive your knees up towards your chest or elbows, while alternating legs.

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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

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

30 1885 http://s3.amazonaws.com/prod.skimble/assets/1885/skimble-walking-lunges-knee-up-1_full.jpg 325 http://www.youtube.com/watch?v=J5p9VUpE2vI

In a V-like sitting position, extend your legs out and back in towards your chest. Keep your hands beside your hips or try putting them in the air in a 'touch down' position.

30 1516 http://s3.amazonaws.com/prod.skimble/assets/1516/skimble-ins-_-outs-1_full.jpg 1513 http://s3.amazonaws.com/prod.skimble/assets/1513/skimble-ins-_-outs-2_full.jpg 153 https://www.youtube.com/watch?v=m1_yXxfFrBI

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.

30 2232 http://s3.amazonaws.com/prod.skimble/assets/2232/skimble-warmups-jumpling-lunges-1_full.jpg 2230 http://s3.amazonaws.com/prod.skimble/assets/2230/skimble-warmups-jumping-lunges-3_full.jpg 2226 http://s3.amazonaws.com/prod.skimble/assets/2226/skimble-warmups-jumping-lunges-2_full.jpg 213 http://www.youtube.com/watch?v=bLBUhlXHWaA

Chill out and breathe deeply.

45 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2016-01-05T08:23:13Z 2011-12-14T15:55:09Z 2011-10-23T14:58:17Z19324312457gb7fpthmLashondaJacksonhttps://s3assets.skimble.com/photos/6835802/image_thumb.jpghttps://s3assets.skimble.com/photos/6835802/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse21 423743 2465856 3 Go 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 b8a75b30-d146-4a66-a173-9621972ad321 6151 2035 false true 0 423743-full-cardio-maniac false 2222 2

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

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

25 8641 http://s3.amazonaws.com/prod.skimble/assets/8641/skimble-workout-trainer-exercise-jumping-jacks_2_full.jpg 8647 http://s3.amazonaws.com/prod.skimble/assets/8647/skimble-workout-trainer-exercise-jumping-jacks_1_full.jpg 345 http://www.youtube.com/watch?v=MOobpe7IgCw 27 82f02c02c15ed99cbf479c520d1d9303c2055e79

Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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Stand on one leg with the other leg bent at 90 degrees in front of you and your hands on your hips. Create an imaginary square around you. Hop on one leg to each of the four corners, hopping back to the middle before proceeding to the next corner. Switch legs half way through the exercise!

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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Stand on one leg with the other leg bent at 90 degrees in front of you and your hands on your hips. Create an imaginary square around you. Hop on one leg to each of the four corners, hopping back to the middle before proceeding to the next corner. Switch legs half way through the exercise!

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

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

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

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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

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

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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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Stand in a boxer's stance with your fists guarding your face. Keep your back upright and look the part...look tough! Keeping your wrists straight and deliver forceful punches!

25

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

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

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Stand with hands behind head. Drive elbow to the hip or knee, alternating sides. Add a jump in your jack!

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A more intense jumping jack! Every time you jump with your feet out, perform a squat then jump out of it with your feet together and hands down.

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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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Stand with feet hip-width apart with arms raised overhead. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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Take a big step forward and bend at the knees. When you feel balanced, transition into an even deeper lunge past 90 degrees. Your heel will be off the floor at this point.

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Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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

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Standing tall with feet together, quickly drop down into the bottom position of a squat and pop right back up to the start position. Repeat.

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Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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Jump with feet together, twirling the rope backward. Rotate the rope from the elbows keeping them at your side.

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Stand on one leg keeping the floating leg in front of you. Bend the standing leg as far down as you can without lifting your heel up. Alternate Sides. Keep your shoulders drawn back for good posture.

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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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Stand on one leg keeping the floating leg in front of you. Bend the standing leg as far down as you can without lifting your heel up. Alternate Sides. Keep your shoulders drawn back for good posture.

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Start on your hands and knees with your head raised. Squeeze your butt as you raise one leg straight up. Return the leg, hinge at the hips and kick your leg out to the side. Return to start and switch sides. Make all movements controlled.

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

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Start on your back with knees bent and legs hip-width apart, palms down. Inhale and raise your hips up to form a straight line from your knees to shoulders. Exhale and slowly lower down, one vertebra at a time.

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Start on your right side with your legs stacked. Prop your head up with the palm of your left hand. Use your right hand for balance and rotate your top leg open. Inhale and lift your left leg up high. Exhale and slowly lower it.

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Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Lift open your left leg and draw large forward circles with it. Keep your glutes contracted!

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!

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

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Stand tall 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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From a squat position, jump high with a soft landing. Keep your shoulders back and your chest open.

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

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

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Find (or imagine) a vertical line on the floor to one side. Hop over the line with both feet then hop back to start position as quickly as possible. Repeat. Make sure to keep your feet hopping in unison.

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Stand with your feet shoulder width apart in a squat position, and fists protecting your face. Bring your left knee up in front of you and extend your leg out in front. Repeat 5 times, then switch sides.

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

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

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Place your back on a sturdy wall with knees bent and walk your feet out so that your thighs and shins create a 90 degree angle. Place your hands on your hips and lift one leg keeping your knees at the same height.

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

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

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

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

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

75

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

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Chill out and breathe deeply.

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

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

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Chill out and breathe deeply.

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

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

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Stand with your knees slightly wider than shoulder-width. Hold a kettlebell in your left hand. In a fluid motion, stand up quickly, pushing your hips to the ceiling and swinging the kettlebell laterally to your left. Lower back in the squat as gravity brings the kettlebell back down. Repeat!

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Stand with your knees slightly wider than shoulder-width. Hold a kettlebell in your right hand. In a fluid motion, stand up quickly, pushing your hips to the ceiling and swinging the kettlebell laterally to your right. Lower back in the squat as gravity brings the kettlebell back down. Repeat!

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

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Start in a standing position, knees slightly bent, with the barbell in your hands at hip-height. Your feet should be hip-width apart and maintain a slight retraction of your shoulder blades. Keeping your arms straight, begin to hinge at the hips lowering the bar. Your spine should not change form and keep your knees in the same slight bend you started with. The moment you feel your spine start to round is the moment you should reverse the exercise, return to standing and then repeat.

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

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Start in a standing position, knees slightly bent, with the barbell in your hands at hip-height. Your feet should be hip-width apart and maintain a slight retraction of your shoulder blades. Keeping your arms straight, begin to hinge at the hips lowering the bar. Your spine should not change form and keep your knees in the same slight bend you started with. The moment you feel your spine start to round is the moment you should reverse the exercise, return to standing and then repeat.

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

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Chill out and breathe deeply.

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Begin with feet wider than shoulders, toes out, holding weights or kettle bell in front of your body. Bend knees and lower into a squat, knees in line with toes, hips tucked, and posture kept. Stand back up squeezing your inner thighs and butt.

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

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Chill out and breathe deeply.

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Stand with your feet wider than shoulder-width and your toes out. Bend your knees and place your hands behind your head. Keep your lower body still as you bend your torso from side to side.

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

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Chill out and breathe deeply.

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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.

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Lie on your back with your back pressed flat. Hold dumbells up with palms facing. lower to the sides and lift back up with slow and controlled reps.

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Lie with back flat and knees bent. Bring dumbells up with palms facing. Bend elbows and bring weights back towards your ears. Repeat

60

Chill out and breathe deeply.

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

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Chill out and breathe deeply.

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

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Chill out and breathe deeply.

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

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

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Chill out and breathe deeply.

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Start on your hands and knees with your head raised. Squeeze your butt as you raise one leg straight up. Return the leg, hinge at the hips and kick your leg out to the side. Return to start and switch sides. Make all movements controlled.

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Chill out and breathe deeply.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Chill out and breathe deeply.

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

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Chill out and breathe deeply.

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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Start on your right side with your legs stacked. Prop your head up with the palm of your left hand. Use your right hand for balance and rotate your top leg open. Inhale and lift your left leg up high. Exhale and slowly lower it.

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Chill out and breathe deeply.

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Lie on your left side and prop your head up with your left arm. Stack your slightly bent legs on top of each other. While keeping your feet together, lift open your right leg until your knee points to the sky. Keep contracting your glutes as you lower slowly and repeat.

30 true 2.5 0 6304 http://s3.amazonaws.com/prod.skimble/assets/6304/skimble-workout-trainer-exercise-lying-clams-3_full.jpg 6301 http://s3.amazonaws.com/prod.skimble/assets/6301/skimble-workout-trainer-exercise-lying-clams-4_full.jpg 450 f12eda2b73f5e2cb3e77de14ece593231d22143a 1241

Lie on your right side and prop your head up with your right arm. Stack your slightly bent legs on top of each other. While keeping your feet together, lift open your left leg until your knee points to the sky. Focus on contracting your glutes as you lower slowly.

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

Stand up straight and Shift your weight onto the balls of your feet and tip toe as high has possible. Flex your leg and butt muscles. Hold this stretch for three counts before lowering. Repeat. You can do this without the chair. For variations turn toes inward or outward. For challenge add heavy weights.

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

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Stand with your feet wider than shoulder-width and your toes out. Bend your knees and place your hands behind your head. Keep your lower body still as you bend your torso from side to side.

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

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

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

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

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

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Stand up and begin jogging with high knees and simulating a climbing motion with your hands. Reach high with your hands and drive your knees up like your climbing a mountain. Keep your core tight!

45

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

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Stand with your legs together and one arm extended. Step and kick the opposite leg straight up. Try to touch your toe with your hand then return as you walk forward. Repeat, alternating sides.

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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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Chill out and breathe!

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

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Stand with your hands on the back of a chair. With your knees together lift one foot off the ground behind you. Kick your foot back as you extend your leg. Squeeze your butt while returning to standing position. Alternate legs.

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

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Chill out and breathe deeply.

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

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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

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Chill out and breathe deeply.

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

Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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

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

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

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

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.

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

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

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Interlock your fingers and extend your arms in front. Slowly move your arms up and try to reach your elbows straight. Hold for five counts while you look to the sky, return and repeat.

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Place your palms on a sturdy wall at shoulder height. Walk your feet out 3 to 4 feet from the wall. Keep your knees soft as you try to create a straight horizontal line from your hands to hips by lowering your shoulders down. Activate your calves by going on your tip toes!

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

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

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

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

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

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From a table top position, bring one leg forward and prop yourself up on your fingertips. Soften hips to the floor and root your weight down. Next, shift hips back, extend the front foot and draw toes up and back.

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

15 1936 http://s3.amazonaws.com/prod.skimble/assets/1936/skimble-standing-hamstring-stretch-1_full.jpg 164 http://www.youtube.com/watch?v=f40HPUX9OxI

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

15 1933 http://s3.amazonaws.com/prod.skimble/assets/1933/skimble-standing-hamstring-stretch-2_full.jpg 164 http://www.youtube.com/watch?v=f40HPUX9OxI

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

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

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

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From downward facing dog, bring one leg into the center of the mat and bend so that the knee rests behind the wrist. Untuck your back toe and gently release your body into a seated position.

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Sit tall with on leg in front. Cross your other leg over such that the foot rests next to the opposite knee. Gently twist into the stretch holding 8 counts before switching sides.

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

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

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Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.

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

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

30 1483 http://s3.amazonaws.com/prod.skimble/assets/1483/skimble-left-leg-stretch_full.jpg 284 http://www.youtube.com/watch?v=J-IrOfdDH-8

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

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Stand with your feet wider than shoulder-width and your toes out. Bend your knees into a squat and hold your arms out to the side. While staying in the squat, lift your heels off of the floor onto your tip toes. Freeze on your tip toes, then bring your heels back down and repeat.

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

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

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

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

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Begin with feet wider than shoulders, toes out, holding weights or kettle bell in front of your body. Bend knees and lower into a squat, knees in line with toes, hips tucked, and posture kept. Stand back up squeezing your inner thighs and butt.

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Chill out and breathe!

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Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Lift open your left leg and draw large forward circles with it. Keep your glutes contracted!

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Lie on your left side and prop your head up with your left arm. Stack your slightly bent legs on top of each other. While keeping your feet together, lift open your right leg until your knee points to the sky. Keep contracting your glutes as you lower slowly and repeat.

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Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Draw large backward leg circles.

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!

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Lie on your right side and prop your head up with your right arm. Stack your slightly bent legs on top of each other. While keeping your feet together, lift open your left leg until your knee points to the sky. Focus on contracting your glutes as you lower slowly.

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Draw large backward leg circles with your right leg.

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Start lying on your left side, propped up on your left elbow with your left leg bent and right leg straight. Lift your hips off the floor as you lift your right leg up towards the ceiling with your toe pointed forward. Lower your leg and hips back to the starting position and repeat.

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Start lying on your right side, propped up on your right elbow with your right leg bent and left leg straight. Lift your hips off of the floor as you lift the left leg up towards the ceiling with your toe pointed forward. Lower back to the starting position.

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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 1

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

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

30 5551 http://s3.amazonaws.com/prod.skimble/assets/5551/skimble-workout-trainer-exercise-yoga-seated-wide-leg-forward-bend-1_full.jpg 6481 http://s3.amazonaws.com/prod.skimble/assets/6481/skimble-workout-trainer-exercise-yoga-seated-wide-leg-forward-bend-5_full.jpg 6482 http://s3.amazonaws.com/prod.skimble/assets/6482/skimble-workout-trainer-exercise-yoga-seated-wide-leg-forward-bend-6_full.jpg 559 http://www.youtube.com/watch?v=d_y99ACOFdY 164 0ad01200af6686221d563077e17eeedfd38b5b9b

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

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

30 5557 http://s3.amazonaws.com/prod.skimble/assets/5557/skimble-workout-trainer-exercise-yoga-seated-wide-leg-left-bend-1_full.jpg 5558 http://s3.amazonaws.com/prod.skimble/assets/5558/skimble-workout-trainer-exercise-yoga-seated-wide-leg-left-bend-2_full.jpg 5551 http://s3.amazonaws.com/prod.skimble/assets/5551/skimble-workout-trainer-exercise-yoga-seated-wide-leg-forward-bend-1_full.jpg 530 fcf69c06b20aebcc92dfdee1cd1357dbfa6d9235 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.caftruefalsetruefemalefalse2019-01-11T21:42:56Z 2013-03-30T00:41:37Z Chair, Exercise MatLower Body12082012-09-22T02:18:39Z15645040yar03q47fu53Tre'D.https://s3assets.skimble.com/photos/9842011/image_thumb.jpghttps://s3assets.skimble.com/photos/9842011/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse2765 471404 2132916 3 Squats, squats, squats !! https://s3.amazonaws.com/prod.skimble/assets/73508/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/73508/image_full.jpg false 643284B6-9C78-4EED-A977-B37CFF43B61D 5248 760 false true 0 471404-bootybootybooty false 360 2

Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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

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

30 5060 http://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg 5065 http://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg 5059 http://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_full.jpg 5065 http://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce

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

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

30 5653 http://s3.amazonaws.com/prod.skimble/assets/5653/skimble-workout-trainer-exercise-knees-to-elbows-3_full.jpg 5656 http://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 5659 http://s3.amazonaws.com/prod.skimble/assets/5659/skimble-workout-trainer-exercise-knees-to-elbows-1_full.jpg 5656 http://s3.amazonaws.com/prod.skimble/assets/5656/skimble-workout-trainer-exercise-knees-to-elbows-2_full.jpg 394 http://www.youtube.com/watch?v=bfCwIUiVdJw 108 0b4d5da970de62b442e9c4379924b324870e3ae3

Stand with your feet shoulder width apart in a squat position, and fists protecting your face. Bring your left knee up in front of you and extend your leg out in front. Repeat 5 times, then switch sides.

30 6213 http://s3.amazonaws.com/prod.skimble/assets/6213/skimble-workout-trainer-exercise-kickboxing-squat-kicks-1_full.jpg 6212 http://s3.amazonaws.com/prod.skimble/assets/6212/skimble-workout-trainer-exercise-kickboxing-squat-kicks-2_full.jpg 6204 http://s3.amazonaws.com/prod.skimble/assets/6204/skimble-workout-trainer-exercise-kickboxing-squat-kicks-4_full.jpg 6213 http://s3.amazonaws.com/prod.skimble/assets/6213/skimble-workout-trainer-exercise-kickboxing-squat-kicks-1_full.jpg 6203 http://s3.amazonaws.com/prod.skimble/assets/6203/skimble-workout-trainer-exercise-kickboxing-squat-kicks-5_full.jpg 6200 http://s3.amazonaws.com/prod.skimble/assets/6200/skimble-workout-trainer-exercise-kickboxing-squat-kicks-6_full.jpg 6199 http://s3.amazonaws.com/prod.skimble/assets/6199/skimble-workout-trainer-exercise-kickboxing-squat-kicks-7_full.jpg 181 404abbb14b8952e1e5ef0e9fe7a50b7da88d3f2f 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.caftruefalsetruefemalefalse2017-01-28T01:00:43Z 2013-02-08T18:28:17Z Lower Body2082012-01-27T17:15:43Z12132916dsap2fm6jibr*Scottykhttps://s3assets.skimble.com/photos/22902503/image_thumb.jpghttps://s3assets.skimble.com/photos/22902503/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse5182 354663 2728061 3 These workouts are put together in a way to simulate the effects of an active, resisting opponent in a jiu jitsu or wrestling match. Aside from lower body exercises, the circuits include upper Body workouts, so you can keep your opponent on the mat and finish them with submissions or strikes. Happy training! MMA https://s3.amazonaws.com/prod.skimble/assets/2207/skimble-warmups-deep-lunges-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2207/skimble-warmups-deep-lunges-2_full.jpg false 38b452a1-238d-48a3-ad29-0d290c678e70 4585 1417 false true 0 354663-full-body-workout-for-explosive-takedowns-combatsportsclipscom false 1650 1

Stand on one leg keeping the floating leg in front of you. Bend the standing leg as far down as you can without lifting your heel up. Alternate Sides. Keep your shoulders drawn back for good posture.

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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Take a big step forward and bend at the knees. When you feel balanced, transition into an even deeper lunge past 90 degrees. Your heel will be off the floor at this point.

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Find (or imagine) a vertical line on the floor to one side. Hop over the line with both feet then hop back to start position as quickly as possible. Repeat. Make sure to keep your feet hopping in unison.

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

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

30 2845 https://s3.amazonaws.com/prod.skimble/assets/2845/skimble-workout-trainer-exercise-squat-2_full.jpg Quickly drop down into the bottom position of a squat. 2842 https://s3.amazonaws.com/prod.skimble/assets/2842/skimble-workout-trainer-exercise-squat-arms-out-3_full.jpg Remember, don't let your feet go much wider than shoulder-width when dropping into the bottom squat position. Look ahead with your chest lifted throughout the exercise.

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.

30 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive your knee up towards your chest or elbow while alternating between lead legs. 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank.

To get into start position stand tall with both feet together. Take a large step straight back and stand on the balls of your back foot with the heel off the ground. From this starting position simply drop your knee straight down just above the floor and return back to start position. Switch legs at the half way point and keep performing split squats.

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Chill out and breathe deeply. Show the world how great you are.

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

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Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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Keep the dumbbells by your side as you lung forward with each foot alternately. Keep your abs drawn in and your upper body straight. Lower your knee to form 90 degree angle.

45 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 183 http://www.youtube.com/watch?v=NyjivMJruOw

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

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

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Start standing with feet hip-width apart. Cross your right foot behind you to the left and back corner of the room as you bend both knees. Keep your hips and shoulders forward as your feed cross and bend.

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

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

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Chill out and breathe deeply it only gets harder. Remember clubber lane is out there training.

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Stand with a dumbbell held straight out in front of your chest. Step into a forward lunge. Gently twist your upper body to the right then rotate back. Repeat, alternating lunge legs and twist sides.

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

30 3067 https://s3.amazonaws.com/prod.skimble/assets/3067/skimble-workout-trainer-exercise-dumbbell-squats-1_full.jpg Hold two dumbbells at your sides with your arms down, next to your hips. 3062 https://s3.amazonaws.com/prod.skimble/assets/3062/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg Squat down, bending at the knee until your thighs are parallel with the floor. Ensure your knees are not extended beyond your toes. 3061 https://s3.amazonaws.com/prod.skimble/assets/3061/skimble-workout-trainer-exercise-dumbbell-squats-3_full.jpg Keep your chin up, shoulders down, and back straight as you perform the squat. 3062 https://s3.amazonaws.com/prod.skimble/assets/3062/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg Squat down, bending at the knee until your thighs are parallel with the floor. Ensure your knees are not extended beyond your toes.

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

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

30 5747 https://s3.amazonaws.com/prod.skimble/assets/5747/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Bend at your knees and then push up with your legs. 5744 https://s3.amazonaws.com/prod.skimble/assets/5744/skimble-workout-trainer-exercise-dumbbell-push-press-3_full.jpg As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders. 5750 https://s3.amazonaws.com/prod.skimble/assets/5750/skimble-workout-trainer-exercise-dumbbell-push-press-1_full.jpg Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button. 5747 https://s3.amazonaws.com/prod.skimble/assets/5747/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Bend at your knees and then push up with your legs. 5743 https://s3.amazonaws.com/prod.skimble/assets/5743/skimble-workout-trainer-exercise-dumbbell-push-press-4_full.jpg Keep your belly button drawn in and don't lean back as you lift the dumbbells overhead. 261 http://www.youtube.com/watch?v=r8xyehIW3hI

Hold dumbbells with a pronated, palms forward grip. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.

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Get some.

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

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

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Hold dumbbells with a pronated, palms forward grip. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.

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

35 5768 https://s3.amazonaws.com/prod.skimble/assets/5768/skimble-workout-trainer-exercise-dumbbell-renegade-rows-1_full.jpg With hexagonal dumbbells in your hand, prop yourself up to high plank position. 5764 https://s3.amazonaws.com/prod.skimble/assets/5764/skimble-workout-trainer-exercise-dumbbell-renegade-rows-3_full.jpg Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still. 5761 https://s3.amazonaws.com/prod.skimble/assets/5761/skimble-workout-trainer-exercise-dumbbell-renegade-rows-4_full.jpg Then, alternate sides by drawing your left dumbbell up to your left side. Make sure your hips stay parallel to the floor. 1

How bad do you want it? Almost done. Hit it.

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

30

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

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

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

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

30 3814 https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 3811 https://s3.amazonaws.com/prod.skimble/assets/3811/skimble-workout-trainer-exercise-bicycle-abs-3_full.jpg Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. 3817 https://s3.amazonaws.com/prod.skimble/assets/3817/skimble-workout-trainer-exercise-bicycle-abs-1_full.jpg Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly. 356 http://www.youtube.com/watch?v=cOmQdvots5k

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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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.

30 3754 https://s3.amazonaws.com/prod.skimble/assets/3754/skimble-workout-trainer-exercise-plank-knee-draw-1_full.jpg Drive your knee up towards your chest or elbow while alternating between lead legs. 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank. 3748 https://s3.amazonaws.com/prod.skimble/assets/3748/skimble-workout-trainer-exercise-plank-knee-draw-3_full.jpg Your hips should stay low as you do this. Increase your speed to increase your heart rate. 3751 https://s3.amazonaws.com/prod.skimble/assets/3751/skimble-workout-trainer-exercise-plank-knee-draw-2_full.jpg Start in a prone position and push up to plank.

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!

30 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 329 http://www.youtube.com/watch?v=cMRGJiCyZMQ

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

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You are the winner!

20 1735 https://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 https://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 https://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.caftruefalsetruefemalefalse2023-07-06T16:36:36Z 2012-05-14T17:20:13Z Jump Rope, DumbbellsLegs, Core2082012-03-17T22:29:58Z27280614etj19gk5itsSanctioned violence apparelCarloshttps://s3assets.skimble.com/photos/33965752/image_thumb.jpghttps://s3assets.skimble.com/photos/33965752/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsetruetruefalse1073 352272 1024799 3 https://s3.amazonaws.com/prod.skimble/assets/5079/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5079/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-1_full.jpg false 225f6030-e863-4bbc-b2b3-7632d9ed76db 4093 1161 false true 0 352272-the-bruce-wayne-workout false 2160 1 927

Start with a slight bend in your knees and chest up and feet hip-width apart. Hold a pair of dumbbells in a neutral grip with straight arms. Bend your knees to perform a squat then jump up explosively, straightening your legs and lifting your torso up. Land softly.

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Chill out and breathe deeply.

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Kneel down on the floor with a stability ball in front of you. Place your forearms on the ball, tuck your toes under and extend your legs straight so that you are supporting your body with just your feet and elbows in a plank position. Drive your knees up, tapping the ball while alternating legs. Increase your speed to increase your heart rate. Keep yours shoulders away from your ears. Keep hips in line with your spine.

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Chill out and breathe deeply.

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

60 5747 https://s3.amazonaws.com/prod.skimble/assets/5747/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Bend at your knees and then push up with your legs. 5744 https://s3.amazonaws.com/prod.skimble/assets/5744/skimble-workout-trainer-exercise-dumbbell-push-press-3_full.jpg As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders. 5750 https://s3.amazonaws.com/prod.skimble/assets/5750/skimble-workout-trainer-exercise-dumbbell-push-press-1_full.jpg Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button. 5747 https://s3.amazonaws.com/prod.skimble/assets/5747/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Bend at your knees and then push up with your legs. 5743 https://s3.amazonaws.com/prod.skimble/assets/5743/skimble-workout-trainer-exercise-dumbbell-push-press-4_full.jpg Keep your belly button drawn in and don't lean back as you lift the dumbbells overhead. 261 http://www.youtube.com/watch?v=r8xyehIW3hI

Chill out and breathe deeply.

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Alternate between right and left leg lifts while holding in a full or elbow plank.

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Chill out and breathe deeply.

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

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Chill out and breathe deeply.

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Take a big step forward and bend at the knees. When you feel balanced, transition into an even deeper lunge past 90 degrees.

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Chill out and breathe deeply.

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

60 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement.

Chill out and breathe deeply.

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

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Chill out and breathe deeply.

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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.

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Chill out and breathe deeply.

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

60 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 3052 https://s3.amazonaws.com/prod.skimble/assets/3052/skimble-workout-trainer-exercise-dumbbell-lateral-raises-3_full.jpg 294 http://www.youtube.com/watch?v=TXLmbX6uAro

Chill out and breathe deeply.

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Perform squats with a dumbbell held closely in front of your chest. Your feet should be slightly wider than shoulder-width apart.

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Chill out and breathe deeply.

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

60 3268 https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 3265 https://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg Grasp a dumbbell in each hand so your palms face up. Alternate lifting each arm to your chest. 3256 https://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg Exhale as you curl the dumbbell upwards. 3268 https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 3259 https://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg Avoid using momentum to curl the weight up, and make sure to lower it back down with control. 3261 https://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg Focus on keeping your core engaged, chest tall and back straight.

Chill out and breathe deeply.

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Stand with a dumbbell held straight out in front of your chest. Step into a forward lunge. Gently twist your upper body to the right then rotate back. Repeat, alternating lunge legs and twist sides.

60 6425 https://s3.amazonaws.com/prod.skimble/assets/6425/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-1_full.jpg 6422 https://s3.amazonaws.com/prod.skimble/assets/6422/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-2_full.jpg 6417 https://s3.amazonaws.com/prod.skimble/assets/6417/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-3_full.jpg 6425 https://s3.amazonaws.com/prod.skimble/assets/6425/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-1_full.jpg 6416 https://s3.amazonaws.com/prod.skimble/assets/6416/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-4_full.jpg 6415 https://s3.amazonaws.com/prod.skimble/assets/6415/skimble-workout-trainer-exercise-dumbbell-lunge-rotations-5_full.jpg 231 http://www.youtube.com/watch?v=8UhIXD6fz70

Chill out and breathe deeply.

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

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

Chill out and breathe deeply.

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Start in push up position with both hands on medicine balls. Perform a push up going as far down as you are comfortable. Push back up, and repeat.

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Chill out and breathe deeply.

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

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Chill out and breathe deeply.

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Stand with a pair of dumbbells at your side. Lift your left foot and perform a side lunge. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat, alternating feet with each rep. This exercise can be done without dumbbells.

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Chill out and breathe deeply.

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Lie on your back with your legs resting on top of a stability ball about hip-width apart and arms at your side. Squeeze the ball with your legs and lift it off of the floor as you rock your knees toward your chest. Lower your legs back down and repeat.

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Chill out and breathe deeply.

30 1735 https://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 https://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 https://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.caftruefalsetruefemalefalse2026-01-16T19:08:59Z 2012-05-06T19:39:03Z Dumbbells, Stability Ball, Box / Step, Medicine BallFull Body2082011-11-12T15:38:40Z110247992thizhz6ce6hWayneBranchhttps://s3assets.skimble.com/photos/6527907/image_thumb.jpghttps://s3assets.skimble.com/photos/6527907/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse344 608260 9647372 2 treadmill walking, jogging and running with incline. https://s3.amazonaws.com/prod.skimble/assets/37953/skimble-workout-trainer-exercise-machine-incline-jog-on-treadmill-6_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/37953/skimble-workout-trainer-exercise-machine-incline-jog-on-treadmill-6_full.jpg false 62236dbf-bb2f-41ee-b514-a30161c1f48a 4117 255 false true 0 608260-treadmill false 1140 1

Stand on a treadmill. Set an incline and walking pace that is comfortable for you. Try starting at 4% incline and 2.5 miles per hour and go from there. Start walking with an upright posture and eyes forward. Strike gently through the heel and roll your weight forward through the ball of your foot while letting your arms swing freely.

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Stand on a treadmill. Set an incline and jogging pace that is comfortable for you. Try starting at 4% incline and 5.0 speed. Start jogging with a slight forward lean and your eyes forward. Aim for your stride to strike in the center of the foot then roll through to the ball of your foot. Your arms should be bent at your sides and relaxed as they swing.

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Start on a treadmill, holding the rail with your hand and attached to the safey clip. Choose a running speed that is comfortable for you. Try setting it to 6.0 and go from there. Your arms should be bent at your sides and relaxed as they swing.

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Stand on a treadmill. Set an incline and jogging pace that is comfortable for you. Try starting at 4% incline and 5.0 speed. Start jogging with a slight forward lean and your eyes forward. Aim for your stride to strike in the center of the foot then roll through to the ball of your foot. Your arms should be bent at your sides and relaxed as they swing.

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Start on a treadmill, holding the rail with your hand and attached to the safey clip. Choose a running speed that is comfortable for you. Try setting it to 6.0 and go from there. Your arms should be bent at your sides and relaxed as they swing.

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Stand on a treadmill. Set an incline and walking pace that is comfortable for you. Try starting at 6% incline and 3 miles per hour and go from there. Start walking with an upright posture and eyes forward. Strike gently through the heel and roll your weight forward through the ball of your foot while letting your arms swing freely.

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Start on a treadmill. Increase the treadmill speed setting from 0 up to 4 as you get into a comfortable jogging pace. Keep incline at 6%.

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Stand on a treadmill. Choose a jogging speed that would be considered moderate for your pace. Try starting at 5.0 and go from there. Aim for your stride to strike in the center of the foot then roll through to the ball. Your arms should be bent at your sides and relaxed as they swing. Jog at 2% incline.

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Start on a treadmill, holding the rail with your hand and attached to the safey clip. Choose a running speed that is comfortable for you. Try setting it to 6.0 and go from there. Your arms should be bent at your sides and relaxed as they swing.

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Stand on a treadmill. Set an incline and walking pace that is comfortable for you. Try starting at 4% incline and 3 miles per hour and go from there. Start walking with an upright posture and eyes forward. Strike gently through the heel and roll your weight forward through the ball of your foot while letting your arms swing freely.

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Start on a treadmill. Increase the treadmill speed setting from 0 up to 4 as you get into a comfortable jogging pace.

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Stand on a treadmill. Choose a jogging speed that would be considered moderate for your pace. Try starting at 5.0 and go from there. Aim for your stride to strike in the center of the foot then roll through to the ball. Your arms should be bent at your sides and relaxed as they swing.

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Start on a treadmill, holding the rail with your hand and attached to the safey clip. Choose a running speed that is comfortable for you. Try setting it to 6.0 and go from there. Your arms should be bent at your sides and relaxed as they swing.

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Begin standing on a treadmill, with hands on the guide rails and safety clip attached. Choose a walking speed that is comfortable for you. Try starting at 3 and go from there. Strike gently through the heel and roll your weight forward through the ball of your foot while letting your arms swing freely.

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Warm up by some light cardio exercises like jogging on the spot and jumping jacks.

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

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

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

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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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Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.

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Start with bent knees and arms and go on the balls of your feet. Shuffle briskly from side to side keeping your body low and chest lifted.

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Imagine a box of 4 quadrants on the floor. Hop to each corner of the box in a counterclockwise pattern around to the start position as quickly as possible. Repeat, switching directions halfway through.

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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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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.

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Take a big step forward and bend at the knees. When you feel balanced, transition into an even deeper lunge past 90 degrees. Your heel will be off the floor at this point.

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Start on your right side with your legs stacked. Prop your head up with the palm of your left hand. Use your right hand for balance and rotate your top leg open. Inhale and lift your left leg up high. Exhale and slowly lower it.

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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On your back with bent legs. Squeeze your butt and raise your hips until your body forms a straight line from head to knees. Lower slowly and repeat.

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Begin with on your hands and knees. Raise your head, squeeze your buttocks as you simultaneously raise a leg up. Return the leg and kick it out to the side. Alternate legs.

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Start on your left side with your right leg bent and your left leg straight. Prop your head up with the palm of your left hand. Use your right hand for balance and flex your left foot. Tighten your left inner thigh and leg and lift it a foot from the floor. Bring it back down slowly but don't let your foot touch the floor. Inhale as you lift, exhale as you lower.

60

Start on your right side with your left leg bent and your right leg straight. Prop your head up with the palm of your right hand. Use your left hand for balance and flex your right foot. Tighten your right inner thigh and leg and lift it a foot from the floor. Bring it back down slowly but don't let your foot touch the floor. Inhale as you lift, exhale as you lower.

60

Stand with your feet wider than shoulder-width and your toes out. Bend your knees into a squat and hold your arms out to the side. While staying in the squat, lift your heels off of the floor onto your tip toes. Freeze on your tip toes, then bring your heels back down and repeat.

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Perform walking or standing lunges while driving the knee up at the top of each lunge. Repeat, alternating legs.

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

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

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

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Start standing with room behind you. Step one leg back into a deep runner's lunge as you place both hands on the floor. Hold for a moment then push back to a plank. Switch sides by drawing the other leg up by your hands and back into another runner's lunge.

30

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

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

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Sit on the floor with the bottoms of your feet together and easily bounce your knees up and down with both of your hands on your feet (You should feel this stretch in your inner thighs). For more flexible people, place your hands on your knees and push your knees down to the floor while still keeping the bottoms of your feet together.

15

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

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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

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

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

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

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Stand 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.

15 5008 http://s3.amazonaws.com/prod.skimble/assets/5008/skimble-workout-trainer-exercise-torso-twists-2_full.jpg 5011 http://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 5005 http://s3.amazonaws.com/prod.skimble/assets/5005/skimble-workout-trainer-exercise-torso-twists-3_full.jpg 5011 http://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-08-16T04:07:05Z 2012-05-30T15:43:05Z 2011-12-24T12:19:25Z11245355fdgjgyqgejr1LisaLambhttps://s3assets.skimble.com/photos/540892/371276_1437277623_1453935442_n_thumb.jpghttps://s3assets.skimble.com/photos/540892/371276_1437277623_1453935442_n_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse15 851937 1 3 Fun fact: the splits make for a great party trick! Train for the splits with these stretches. Make sure you're completely warmed up by doing dynamic movements before starting this mostly static stretching set. https://s3.amazonaws.com/prod.skimble/assets/39319/skimble-workout-trainer-exercise-yoga-left-full-split-7_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/39319/skimble-workout-trainer-exercise-yoga-left-full-split-7_full.jpg false 91d88940-07fa-11e6-9fae-bc764e101486 3571 673 false true 0 851937-stretching-for-splits false 780 1 1350

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

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Begin lying on back with one leg extended by the floor and the other extended toward the ceiling and held by your hands. As you exhale, draw the belly into your spine and pull the leg twice into the body quickly. Inhale to switch legs and repeat.

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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your top leg forward. Return and repeat.

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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Take a break. Get ready for the next exercise!

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Start in a right lunge. Ground your back foot and bring both hands to your inner right foot. Grab your right calf with your right hand and tuck your right shoulder under your right leg. Grab your right ankle with your left hand and draw your head toward your ankle.

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Start in a left lunge. Ground your back foot and bring both hands to your inner left foot. Grab your left calf with your left hand and tuck your left shoulder under your left leg. Grab your left ankle with your right hand and draw your head toward your ankle.

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Take a break. Get ready for the next exercise!

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

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

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

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Take a break. Get ready for the next exercise!

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Lie on your right side with your right hand supporting your head. With your left hand grab your left foot toes or ankles. Have your left leg extended. Hold and breathe, bend your left leg, rest and repeat

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Lie on your left side with your left hand supporting your head. With your right hand grab your right foot toes or ankles. Have your right leg extended. Hold and breathe, bend your right leg, rest and repeat

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Take a break. Get ready for the next exercise!

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

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

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Take a break. Get ready for the next exercise!

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

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

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Take a break. Get ready for the next exercise!

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

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

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Take a break. Get ready for the next exercise!

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

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Take a break. Get ready for the next exercise!

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Come into a low lunge with the back knee on the floor, hands framing your front foot. Take the arms with you as you arch back in the low lunge. Then shift your hips back, straighten the front knee and fold over your leg. Repeat on the opposite side.

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