Nymbl Exercises

NYMBL EXERCISES IN THE TRAINING APP

Here are the Nymbl exercises and timings at each level in the training app

The Nymbl Me Exercises and Timings

Nymbl Me
Bronze 1
Exercise Name
Target Time (secs)
Standing Weight Shift 20
Half squats 20
Rear short lunge Left 40
Rear short lunge Right 40
Side leg lifts Left 40
Side leg lifts Right 40
Knee lifts Alternate 60
260
Nymbl Me
Bronze 2
Exercise Name Target Time
Feet Together 40
Half squats 50
Rear short lunge Left 50
Rear short lunge Right 50
Knee lifts Left 30
Knee lifts Right 30
250
Nymbl Me
Bronze 3
Exercise Name Target Time
Half Tandem Stand Left 50
Half Tandem Stand Right 50
Heel-Toe lift 50
Standups 30
Side Steps 4 left & 4 right 60
Dynamic lunge Left 40
Dynamic lunge Right 40
320
Nymbl Me
Bronze+ 1
Exercise Name Target Time
Slide foot low forward & back 40
Slide foot low forward & back 40
Half Squat Hold 40
Short lunge Left 40
Short lunge Right 40
Foot point and flex Left 40
Foot point and flex Right 40
280
Nymbl Me
Bronze+ 2
Exercise Name Target Time
Slide Foot Sideways Left 50
Slide Foot Sideways Right 50
Slow squats to chair 40
Walk & Turn 4 forward 4 back 60
Sidestep lunges Left 50
Sidestep lunges Right 50
300
Nymbl Me
Silver 1
Exercise Name Target Time
Tandem Stand Left 30
Tandem Stand Right 30
Half Squat Hold 40
Figure-8 walk 60
Sidestep lunges Alternate 60
Short lunge Left 40
Short lunge Right 40
300
Nymbl Me
Silver 2
Exercise Name Target Time
Tandem Stand Left 40
Tandem Stand Right 40
Slow squats to chair 50
Walk & Turn 4 forward 4 back 60
Sidestep lunges Alternate 60
Knee lifts Alternate 50
300
Nymbl Me
Silver 3
Exercise Name Target Time
One Leg Knee Up Left 40
One Leg Knee Up Right 40
Standups to heel lift 40
Figure-8 walk 60
Rear long lunge Left 30
Rear long lunge Right 30
Knee lifts Alternate 60
300
Nymbl Me
Silver+ 1
Exercise Name Target Time
One Leg Knee Up Left 50
One Leg Knee Up Right 50
Standups to heel lift 40
Up & Go 4 steps, turn, 4 back 30
Rear long lunge Left 40
Rear long lunge Right 40
Sidestep lunges Alternate 60
310
Nymbl Me
Silver+ 2
Exercise Name Target Time
Half Tandem Eyes Closed Left 40
Half Tandem Eyes Closed Right 40
Travelling Side Squats 4 left & 4 right 60
Step to tandem Left 40
Step to tandem Right 40
Back lunges Alternate 40
Toe March 50
310
Nymbl Me
Silver+ 3
Exercise Name Target Time
Half Tandem Eyes Closed Left 50
Half Tandem Eyes Closed Right 50
Ticking squats to chair 40
Step to tandem Left 40
Step to tandem Right 40
Back lunges Alternate 50
Toe March 40
310
Nymbl Me
Gold 1
Exercise Name Target Time
1-leg Foot Low with Heel Lifts Left 30
1-leg Foot Low with Heel Lifts Right 30
Side Cross Step 4 left 4 right 50
Ticking squats to chair 40
Side Cross Step 4 left 4 right 40
Long lunge Left 40
Long lunge Right 40
Heel March 30
300
Nymbl Me
Gold 2
Exercise Name Target Time
Tandem Stand Eyes Closed Left 40
Tandem Stand Eyes Closed Right 40
Squat Tap 40
Toe walking 8 forward 8 back 60
Forward lunges Alternate 50
Heel March 50
280
Nymbl Me
Gold+
Exercise Name Target Time
One Leg knee up Eyes Closed Left 40
One Leg knee up Eyes Closed Right 40
Squat Tap 60
Tandem walk 4 forward 4 back 60
Left Step Through, front to back 50
Right Step Through, front to back 50
300
Nymbl Together
Class 1
Exercise Name Target Time (secs.)
Half tandem stand Left 50
Half tandem stand Right 50
Standups 50
Side leg lifts Left 40
Side leg lifts Right 40
Short lunge Left 40
Short lunge Right 40
Dynamic lunge Left 60
Side steps 4 left & 4 right 50
420
Nymbl Together
Class 2
Exercise Name Target Time
Slide foot low, forward & back 50
Slide foot low, forward & back 50
Half squat hold 40
Knee lifts Left 40
Knee lifts Right 40
Rear short lunge Left 50
Rear short lunge Right 50
Sidestep lunges Left 40
Sidestep lunges Right 40
Up & Go 4 steps, turn, 4 back 40
440
Nymbl Together
Class 3
Exercise Name Target Time
Slide foot sideways Left 50
Slide foot sideways Right 50
Slow squats to chair 30
Knee lifts Alternate 40
Short lunge Left 50
Short lunge Right 50
Sidestep lunges Alternate 60
Step to tandem Left 40
Step to tandem Right 40
410
Nymbl Together
Class 4
Exercise Name Target Time
Standing weight shift 50
Standups to heel lift 50
Side leg lifts Left 40
Side leg lifts Right 40
Rear short lunge Left 50
Rear short lunge Right 50
Back lunges Alternate 50
Figure-8 walk 60
390
Nymbl Together
Class 5
Exercise Name Target Time
Foot point and flex Left 60
Foot point and flex Right 60
Travelling side squats 4 left & 4 right 40
Toe march 50
Short lunge Left 50
Short lunge Right 50
Dynamic lunge Left 50
Side cross-step 4 left 4 right 60
420
Nymbl Together
Class 6
Exercise Name Target Time
Tandem stand Left 40
Tandem stand Right 40
Ticking squats to chair 60
Side leg lifts Left 40
Side leg lifts Right 40
Rear long lunge Left 40
Rear long lunge Right 40
Sidestep lunges Left 40
Sidestep lunges Right 40
Side steps 4 left & 4 right 40
420
Nymbl Together
Class 7
Exercise Name Target Time
One leg knee up Left 40
One leg knee up Right 40
Standups 40
Knee lifts Left 40
Knee lifts Right 40
Rear short lunge Left 50
Rear short lunge Right 50
Sidestep lunges Alternate 50
Up & Go 4 steps, turn, 4 back 50
400
Nymbl Together
Class 8
Exercise Name Target Time
1-leg Foot low with heel lifts Left 50
1-leg Foot low with heel lifts Right 50
Squat taps 60
Knee lifts Alternate 60
Long lunge Left 50
Long lunge Right 50
Forward lunges Alternate 40
Toe walking 8 forward 8 back 60
420
Nymbl Together
Class 9
Exercise Name Target Time
Half tandem stand Left 40
Half tandem stand Right 40
Half squat hold 60
Toe march 60
Short lunge Left 60
Short lunge Right 60
Back lunges Alternate 60
Side cross-step 4 left 4 right 50
430
Nymbl Together
Class 10
Exercise Name Target Time
Slide foot low, forward & back 40
Slide foot low, forward & back 40
Slow squats to chair 60
Side leg lifts Left 50
Side leg lifts Right 50
Rear long lunge Left 50
Rear long lunge Right 50
Dynamic lunge Left 60
Side steps 4 left & 4 right 40
440
Nymbl Together
Class 11
Exercise Name Target Time
Slide foot sideways Left 40
Slide foot sideways Right 40
Standups to heel lift 50
Knee lifts Left 40
Knee lifts Right 40
Rear short lunge Left 40
Rear short lunge Right 40
Sidestep lunges Left 40
Sidestep lunges Right 40
Up & Go 4 steps, turn, 4 back 50
420
Nymbl Together
Class 12
Exercise Name Target Time
Foot point and flex Left 50
Foot point and flex Right 50
Half squats 50
Knee lifts Alternate 60
Short lunge Left 40
Short lunge Right 40
Dynamic lunge Left 50
Step to tandem Left 40
Step to tandem Right 40
420
Nymbl Together
Class 13
Exercise Name Target Time
Tandem stand Left 60
Tandem stand Right 60
Travelling side squats 4 left & 4 right 50
Toe march 50
Rear long lunge Left 40
Rear long lunge Right 40
Sidestep lunges Alternate 50
Side cross-step 4 left 4 right 50
400
Nymbl Together
Class 14
Exercise Name Target Time
One leg knee up Left 50
One leg knee up Right 50
Ticking squats to chair 50
Side leg lifts Left 50
Side leg lifts Right 50
Rear short lunge Left 50
Rear short lunge Right 50
Back lunges Alternate 60
Side steps 4 left & 4 right 50
460
Nymbl Together
Class 15
Exercise Name Target Time
1-leg Foot low with heel lifts Left 50
1-leg Foot low with heel lifts Right 50
Standups 50
Knee lifts Left 50
Knee lifts Right 50
Short lunge Left 60
Short lunge Right 60
Dynamic lunge Left 40
Up & Go 4 steps, turn, 4 back 50
460
Nymbl Together
Class 16
Exercise Name Target Time
Half tandem Eyes Closed Left 50
Half tandem Eyes Closed Right 50
Half squat hold 60
Knee lifts Alternate 40
Rear long lunge Left 60
Rear long lunge Right 60
Forward lunges Alternate 50
Tandem walk 8 forward 8 back 60
430
Nymbl Together
Class 17
Exercise Name Target Time
Slide foot low, forward & back 40
Slide foot low, forward & back 40
Slow squats to chair 60
Toe march 60
Rear short lunge Left 50
Rear short lunge Right 50
Sidestep lunges Left 40
Sidestep lunges Right 40
Step to tandem Left 50
Step to tandem Right 50
480

Senior Track

TrainingLevel Name: Week 1 & 2
Target Time Exercise Name
20 Ankle rotation Right
20 Ankle rotation Left
60 Feet Together
60 Short lunge Right
60 Short lunge Left
45 1/4 wallsit
45 1/4 squat
5 minutes 10 seconds
TrainingLevel Name: Week 3 & 4:
Target Time Exercise Name
30 Ankle rotation Right
30 Ankle rotation Left
30 1/2 Tandem Right
30 1/2 Tandem Left
45 Dynamic lunge Right
45 Dynamic lunge Left
45 1/2 wallsit
45 1/2 squat
20 Hamstring stretch Right
20 Hamstring stretch Left
5 minutes 40 seconds
TrainingLevel Name: Week 5 & 6:
Target Time Exercise Name
30 Ankle rotation Right
30 Ankle rotation Left
45 Tandem Stand Right
45 Tandem Stand Left
45 Back Lunges Alternate
30 Long lunge Left
30 Long lunge Right
45 Heel-Toe lift
45 Standups
5 minutes 45 seconds
TrainingLevel Name: Week 7 & 8:
Target Time Exercise Name
30 Ankle rotation Right
30 Ankle rotation Left
45 Standing Weight Shift
30 1 Leg- Foot low Right
30 1 Leg- Foot low Right
30 Sidestep lunge Alternate
30 Sidestep lunge Left
30 Sidestep lunge Right
30 Sidestep lunge Alternate
45 Heel-Toe lift
20 Calf stretch Left
20 Calf stretch Right
6 minutes 10 seconds
TrainingLevel Name: Week 9 & 10:
Target Time Exercise Name
30 Ankle rotation Right
30 Ankle rotation Left
45 Standing Weight Shift
20 1 Leg- Foot low Right
20 1 Leg-knee up Left
20 1 Leg- Foot low Right
20 1 Leg-knee up Right
45 Long lunge Left
45 Long lunge Right
45 Heel-Toe lift
20 Calf stretch Left
20 Calf stretch Right
6 minutes
TrainingLevel Name: Week 11 & 12:
Target Time Exercise Name
30 Ankle rotation Right
30 Ankle rotation Left
45 Standups
45 Tandem Stand Right
45 Tandem Stand Left
45 Wallsit
30 1 Leg- Foot low Right
30 1 Leg- Foot low Right
20 1 Leg-knee up Right
20 1 Leg-knee up Left
5 minutes 40 seconds