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 Shift20
Half squats20
Rear short lunge Left40
Rear short lunge Right40
Side leg lifts Left40
Side leg lifts Right40
Knee lifts Alternate60
260
Nymbl Me
Bronze 2
Exercise NameTarget Time
Feet Together40
Half squats50
Rear short lunge Left50
Rear short lunge Right50
Knee lifts Left30
Knee lifts Right30
250
Nymbl Me
Bronze 3
Exercise NameTarget Time
Half Tandem Stand Left50
Half Tandem Stand Right50
Heel-Toe lift50
Standups30
Side Steps 4 left & 4 right60
Dynamic lunge Left40
Dynamic lunge Right40
320
Nymbl Me
Bronze+ 1
Exercise NameTarget Time
Slide foot low forward & back40
Slide foot low forward & back40
Half Squat Hold40
Short lunge Left40
Short lunge Right40
Foot point and flex Left40
Foot point and flex Right40
280
Nymbl Me
Bronze+ 2
Exercise NameTarget Time
Slide Foot Sideways Left50
Slide Foot Sideways Right50
Slow squats to chair40
Walk & Turn 4 forward 4 back60
Sidestep lunges Left50
Sidestep lunges Right50
300
Nymbl Me
Silver 1
Exercise NameTarget Time
Tandem Stand Left30
Tandem Stand Right30
Half Squat Hold40
Figure-8 walk60
Sidestep lunges Alternate60
Short lunge Left40
Short lunge Right40
300
Nymbl Me
Silver 2
Exercise NameTarget Time
Tandem Stand Left40
Tandem Stand Right40
Slow squats to chair50
Walk & Turn 4 forward 4 back60
Sidestep lunges Alternate60
Knee lifts Alternate50
300
Nymbl Me
Silver 3
Exercise NameTarget Time
One Leg Knee Up Left40
One Leg Knee Up Right40
Standups to heel lift40
Figure-8 walk60
Rear long lunge Left30
Rear long lunge Right30
Knee lifts Alternate60
300
Nymbl Me
Silver+ 1
Exercise NameTarget Time
One Leg Knee Up Left50
One Leg Knee Up Right50
Standups to heel lift40
Up & Go 4 steps, turn, 4 back30
Rear long lunge Left40
Rear long lunge Right40
Sidestep lunges Alternate60
310
Nymbl Me
Silver+ 2
Exercise NameTarget Time
Half Tandem Eyes Closed Left40
Half Tandem Eyes Closed Right40
Travelling Side Squats 4 left & 4 right60
Step to tandem Left40
Step to tandem Right40
Back lunges Alternate40
Toe March50
310
Nymbl Me
Silver+ 3
Exercise NameTarget Time
Half Tandem Eyes Closed Left50
Half Tandem Eyes Closed Right50
Ticking squats to chair40
Step to tandem Left40
Step to tandem Right40
Back lunges Alternate50
Toe March40
310
Nymbl Me
Gold 1
Exercise NameTarget Time
1-leg Foot Low with Heel Lifts Left30
1-leg Foot Low with Heel Lifts Right30
Side Cross Step 4 left 4 right50
Ticking squats to chair40
Side Cross Step 4 left 4 right40
Long lunge Left40
Long lunge Right40
Heel March30
300
Nymbl Me
Gold 2
Exercise NameTarget Time
Tandem Stand Eyes Closed Left40
Tandem Stand Eyes Closed Right40
Squat Tap40
Toe walking 8 forward 8 back60
Forward lunges Alternate50
Heel March50
280
Nymbl Me
Gold+
Exercise NameTarget Time
One Leg knee up Eyes Closed Left40
One Leg knee up Eyes Closed Right40
Squat Tap60
Tandem walk 4 forward 4 back60
Left Step Through, front to back50
Right Step Through, front to back50
300
Nymbl Together
Class 1
Exercise NameTarget Time (secs.)
Half tandem stand Left50
Half tandem stand Right50
Standups50
Side leg lifts Left40
Side leg lifts Right40
Short lunge Left40
Short lunge Right40
Dynamic lunge Left60
Side steps 4 left & 4 right50
420
Nymbl Together
Class 2
Exercise NameTarget Time
Slide foot low, forward & back50
Slide foot low, forward & back50
Half squat hold40
Knee lifts Left40
Knee lifts Right40
Rear short lunge Left50
Rear short lunge Right50
Sidestep lunges Left40
Sidestep lunges Right40
Up & Go 4 steps, turn, 4 back40
440
Nymbl Together
Class 3
Exercise NameTarget Time
Slide foot sideways Left50
Slide foot sideways Right50
Slow squats to chair30
Knee lifts Alternate40
Short lunge Left50
Short lunge Right50
Sidestep lunges Alternate60
Step to tandem Left40
Step to tandem Right40
410
Nymbl Together
Class 4
Exercise NameTarget Time
Standing weight shift50
Standups to heel lift50
Side leg lifts Left40
Side leg lifts Right40
Rear short lunge Left50
Rear short lunge Right50
Back lunges Alternate50
Figure-8 walk60
390
Nymbl Together
Class 5
Exercise NameTarget Time
Foot point and flex Left60
Foot point and flex Right60
Travelling side squats 4 left & 4 right40
Toe march50
Short lunge Left50
Short lunge Right50
Dynamic lunge Left50
Side cross-step 4 left 4 right60
420
Nymbl Together
Class 6
Exercise NameTarget Time
Tandem stand Left40
Tandem stand Right40
Ticking squats to chair60
Side leg lifts Left40
Side leg lifts Right40
Rear long lunge Left40
Rear long lunge Right40
Sidestep lunges Left40
Sidestep lunges Right40
Side steps 4 left & 4 right40
420
Nymbl Together
Class 7
Exercise NameTarget Time
One leg knee up Left40
One leg knee up Right40
Standups40
Knee lifts Left40
Knee lifts Right40
Rear short lunge Left50
Rear short lunge Right50
Sidestep lunges Alternate50
Up & Go 4 steps, turn, 4 back50
400
Nymbl Together
Class 8
Exercise NameTarget Time
1-leg Foot low with heel lifts Left50
1-leg Foot low with heel lifts Right50
Squat taps60
Knee lifts Alternate60
Long lunge Left50
Long lunge Right50
Forward lunges Alternate40
Toe walking 8 forward 8 back60
420
Nymbl Together
Class 9
Exercise NameTarget Time
Half tandem stand Left40
Half tandem stand Right40
Half squat hold60
Toe march60
Short lunge Left60
Short lunge Right60
Back lunges Alternate60
Side cross-step 4 left 4 right50
430
Nymbl Together
Class 10
Exercise NameTarget Time
Slide foot low, forward & back40
Slide foot low, forward & back40
Slow squats to chair60
Side leg lifts Left50
Side leg lifts Right50
Rear long lunge Left50
Rear long lunge Right50
Dynamic lunge Left60
Side steps 4 left & 4 right40
440
Nymbl Together
Class 11
Exercise NameTarget Time
Slide foot sideways Left40
Slide foot sideways Right40
Standups to heel lift50
Knee lifts Left40
Knee lifts Right40
Rear short lunge Left40
Rear short lunge Right40
Sidestep lunges Left40
Sidestep lunges Right40
Up & Go 4 steps, turn, 4 back50
420
Nymbl Together
Class 12
Exercise NameTarget Time
Foot point and flex Left50
Foot point and flex Right50
Half squats50
Knee lifts Alternate60
Short lunge Left40
Short lunge Right40
Dynamic lunge Left50
Step to tandem Left40
Step to tandem Right40
420
Nymbl Together
Class 13
Exercise NameTarget Time
Tandem stand Left60
Tandem stand Right60
Travelling side squats 4 left & 4 right50
Toe march50
Rear long lunge Left40
Rear long lunge Right40
Sidestep lunges Alternate50
Side cross-step 4 left 4 right50
400
Nymbl Together
Class 14
Exercise NameTarget Time
One leg knee up Left50
One leg knee up Right50
Ticking squats to chair50
Side leg lifts Left50
Side leg lifts Right50
Rear short lunge Left50
Rear short lunge Right50
Back lunges Alternate60
Side steps 4 left & 4 right50
460
Nymbl Together
Class 15
Exercise NameTarget Time
1-leg Foot low with heel lifts Left50
1-leg Foot low with heel lifts Right50
Standups50
Knee lifts Left50
Knee lifts Right50
Short lunge Left60
Short lunge Right60
Dynamic lunge Left40
Up & Go 4 steps, turn, 4 back50
460
Nymbl Together
Class 16
Exercise NameTarget Time
Half tandem Eyes Closed Left50
Half tandem Eyes Closed Right50
Half squat hold60
Knee lifts Alternate40
Rear long lunge Left60
Rear long lunge Right60
Forward lunges Alternate50
Tandem walk 8 forward 8 back60
430
Nymbl Together
Class 17
Exercise NameTarget Time
Slide foot low, forward & back40
Slide foot low, forward & back40
Slow squats to chair60
Toe march60
Rear short lunge Left50
Rear short lunge Right50
Sidestep lunges Left40
Sidestep lunges Right40
Step to tandem Left50
Step to tandem Right50
480

Senior Track

TrainingLevel Name:Week 1 & 2
Target TimeExercise Name
20Ankle rotation Right
20Ankle rotation Left
60Feet Together
60Short lunge Right
60Short lunge Left
451/4 wallsit
451/4 squat
5 minutes 10 seconds
TrainingLevel Name:Week 3 & 4:
Target TimeExercise Name
30Ankle rotation Right
30Ankle rotation Left
301/2 Tandem Right
301/2 Tandem Left
45Dynamic lunge Right
45Dynamic lunge Left
451/2 wallsit
451/2 squat
20Hamstring stretch Right
20Hamstring stretch Left
5 minutes 40 seconds
TrainingLevel Name:Week 5 & 6:
Target TimeExercise Name
30Ankle rotation Right
30Ankle rotation Left
45Tandem Stand Right
45Tandem Stand Left
45Back Lunges Alternate
30Long lunge Left
30Long lunge Right
45Heel-Toe lift
45Standups
5 minutes 45 seconds
TrainingLevel Name:Week 7 & 8:
Target TimeExercise Name
30Ankle rotation Right
30Ankle rotation Left
45Standing Weight Shift
301 Leg- Foot low Right
301 Leg- Foot low Right
30Sidestep lunge Alternate
30Sidestep lunge Left
30Sidestep lunge Right
30Sidestep lunge Alternate
45Heel-Toe lift
20Calf stretch Left
20Calf stretch Right
6 minutes 10 seconds
TrainingLevel Name:Week 9 & 10:
Target TimeExercise Name
30Ankle rotation Right
30Ankle rotation Left
45Standing Weight Shift
201 Leg- Foot low Right
201 Leg-knee up Left
201 Leg- Foot low Right
201 Leg-knee up Right
45Long lunge Left
45Long lunge Right
45Heel-Toe lift
20Calf stretch Left
20Calf stretch Right
6 minutes
TrainingLevel Name:Week 11 & 12:
Target TimeExercise Name
30Ankle rotation Right
30Ankle rotation Left
45Standups
45Tandem Stand Right
45Tandem Stand Left
45Wallsit
301 Leg- Foot low Right
301 Leg- Foot low Right
201 Leg-knee up Right
201 Leg-knee up Left
5 minutes 40 seconds