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Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Timer Duration: 46:20 Rollover intervals for more details.

Exercises:
  • Pca & Warm Up
  • Prep
  • Sl Downdog To Knee Drive R
  • Sl Lunge Kicker - Right
  • Single Leg Plank Right
  • Heisman
  • Sl Downdog To Knee Drive - Left
  • Sl Lunge Kick Left
  • Sl Plank -left
  • Cherry Pickers
  • Rest
  • Amrap - Weighted Sit Up
  • Sl High Plank Glute Press - Right
  • Sl Lunge Kick - Right
  • Single Arm Plank
  • Sizzle Sprawl
  • High Plank Glute Press - Left
  • Amrap Weighted Vsit Or Hollow Hold
  • Side Plank Knee Drive Right
  • Side V-ups (right)
  • Side Flutter Kicks - Right
  • Pogo Shuffle
  • Side Plank Knee Drive Left
  • Side V-ups (left)
  • Side Flutter Kicks - Left
  • Amrap Weighted Superman
  • Squat Quarter Turn
  • Oh Squat Hold
  • Sprinter Right
  • Mountain Climbers
  • Breakdancers
  • Low Plank
  • Sprinter Left
  • Crossing Mountain Climbers
  • Ab Stretch / Glute Challenge
  • Stretch
  • PCA & Warm Up 3:00
  • Prep 0:10
  • SL Downdog to Knee Drive R 0:30
  • SL Lunge Kicker - Right 0:30
  • Single Leg Plank - Right 0:30
  • Heisman 0:30
  • SL Downdog to Knee Drive - LEFT 0:30
  • SL Lunge Kick LEFT 0:30
  • SL Plank -LEFT 0:30
  • Cherry Pickers 0:30
  • Rest 0:30
  • AMRAP - Weighted Sit Up 2:00
  • Rest 0:30
  • Prep 0:10
  • SL High Plank Glute Press - RIGHT 0:30
  • SL Lunge Kick - RIGHT 0:30
  • Single ARM Plank 0:30
  • Sizzle Sprawl 0:30
  • High Plank Glute Press - LEFT 0:30
  • SL Lunge Kick - LEFT 0:30
  • SINGLE ARM Plank 0:30
  • Sizzle Sprawl 0:30
  • Rest 0:30
  • AMRAP WEIGHTED VSIT or HOLLOW HOLD 2:00
  • Prep 0:10
  • Side Plank Knee Drive - RIGHT 0:30
  • Side V Ups - RIGHT 0:30
  • Side Flutter Kicks - RIGHT 0:30
  • Pogo Shuffle 0:30
  • Side Plank Knee Drive -LEFT 0:30
  • Side V Ups - LEFT 0:30
  • Side Flutter Kicks - LEFT 0:30
  • Pogo Shuffle 0:30
  • Rest 0:30
  • AMRAP WEIGHTED SUPERMAN 2:00
  • Rest 0:30
  • Prep 0:10
  • Side Plank Knee Drive - RIGHT 0:30
  • Side V Ups - RIGHT 0:30
  • Side Flutter Kicks - RIGHT 0:30
  • Squat Quarter Turn 0:30
  • Side Plank Knee Drive - LEFT 0:30
  • Side V Ups - LEFT 0:30
  • Side Flutter Kicks - LEFT 0:30
  • Squat Quarter Turn 0:30
  • Rest 0:30
  • OH SQUAT HOLD 2:00
  • Rest 0:30
  • Prep 0:10
  • Sprinter - RIGHT 0:30
  • Mountain Climbers 0:30
  • Breakdancers 0:30
  • Low Plank 0:30
  • Sprinter - LEFT 0:30
  • Crossing Mountain Climbers 0:30
  • Breakdancers 0:30
  • Low Plank 0:30
  • Ab Stretch / Glute Challenge 8:00
  • STRETCH 3:00