Gerry's May 23, 2015

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Timer Duration: 45:06 Rollover intervals for more details.

Exercises:
  • Treadmill Warmup Over 5' To 4 Mph@5%
  • Get Ups Facing Trx
  • Rest
  • Trx 1 Leg Up Facing Squat, Fixed Arms, 30 Seconds Each
  • Facing Trx Straight Arm Hip Drop
  • Rest Get To Ground
  • On Mat, Hips Under Trx, Butt Down Leg Curls
  • Now Lift Hips, Curl Legs,straighten,drop,and Repeat
  • Rest To Ground
  • Setup 4p Steps For Block 2
  • Same Lead Leg, Right, Over Top Step,front Back
  • Jack Legs W/forearms Or Hands On Ball On Chair
  • Same Lead Leg, Left, Over Top Step,front Back
  • Right Left Ball Rolls, Hover On Ball On 4pm
  • Rest To Repeat Block 1
  • Same Lead Leg, Right, Step Up/ Downs
  • Same Lead Leg, Left, Step Up/downs
  • Rest Before Plyometric Tabata
  • Mini Squat Jumps
  • Left Right Extra Quick Jumps
  • V Jumps (10:00 & 2:00)
  • Uneven Jump W/ Right Leg On 4p
  • Uneven Jump W/ Left Leg On 4p
  • Backwards Jump Rope Practice
  • Rest Before Block #3
  • Jump Rope Practice
  • Prep For New Block, 5#, 4p, 1 Trx Strap
  • Lunge W/ 5#, Forward Raise, Leave On Step Alternate
  • 4p Wide Wide To Narrow Step Up, Palm Forward 5# Bicep
  • 2 To 1 Hopscotch Jumps Forward Back
  • 1 Leg In Trx To Back Lunges
  • 1 Leg In Centered To Trx To Back Lunges
  • Treadmill Warmup over 5' To 4 Mph@5% 5:00
  • Get Ups Facing TRX 1:00
  • Rest 0:15
  • TRX 1 Leg Up Facing Squat, Fixed Arms, 30 seconds Each 1:00
  • Rest 0:15
  • Facing TRX Straight Arm Hip Drop 1:00
  • Rest Get To Ground 1:00
  • On Mat, Hips Under TRX, Butt Down Leg Curls 0:30
  • Now Lift Hips, Curl Legs,straighten,drop,And Repeat 0:30
  • Rest 0:15
  • Get Ups Facing TRX 1:00
  • Rest 0:15
  • TRX 1 Leg Up Facing Squat, Fixed Arms, 30 seconds Each 1:00
  • Rest 0:15
  • Facing TRX Straight Arm Hip Drop 1:00
  • Rest To Ground 0:15
  • On Mat, Hips Under TRX, Butt Down Leg Curls 0:30
  • Now Lift Hips Curl Legs,straighten,drop,And Repeat 0:30
  • Setup 4p Steps For Block 2 0:15
  • Same Lead Leg, Right, Over Top Step,front Back 1:00
  • Rest 0:10
  • Jack Legs W/Forearms Or Hands On Ball On Chair 1:00
  • Rest 0:10
  • Same Lead Leg, Left, Over Top Step,front Back 1:00
  • Rest 0:10
  • Right Left Ball Rolls, Hover On Ball On 4pm 1:00
  • Rest To Repeat Block 1 0:20
  • Same Lead Leg, Right, Step Up/ Downs 1:00
  • Rest 0:10
  • Jack Legs W/Forearms Or Hands On Ball On Chair 1:00
  • Rest 0:10
  • Same Lead Leg, Left, Step Up/downs 1:00
  • Rest 0:10
  • Right Left Ball Rolls, Hover On Ball On 4pm 1:00
  • Rest Before Plyometric Tabata 0:30
  • Mini Squat Jumps 0:20
  • Rest 0:10
  • Mini Squat Jumps 0:20
  • Rest 0:10
  • Left Right Extra Quick Jumps 0:20
  • Rest 0:10
  • Left Right Extra Quick Jumps 0:20
  • Rest 0:10
  • V Jumps (10:00 & 2:00) 0:20
  • Rest 0:10
  • V Jumps (10:00 & 2:00) 0:20
  • Rest 0:10
  • Uneven Jump W/ Right Leg On 4p 0:20
  • Rest 0:10
  • Uneven Jump W/ Left Leg On 4p 0:20
  • Rest 1:30
  • BACKWARDS Jump rope Practice 1:00
  • Rest Before Block #3 1:11
  • Rest 0:45
  • Jump rope Practice 1:00
  • Prep For New Block, 5#, 4p, 1 Trx Strap 0:30
  • Lunge W/ 5#, Forward Raise, Leave On Step Alternate 1:00
  • Rest 0:15
  • 4p Wide Wide To Narrow Step Up, Palm Forward 5# Bicep 1:00
  • Rest 0:15
  • 2 To 1 Hopscotch Jumps Forward Back 1:00
  • Rest 0:15
  • 1 Leg In Trx To Back Lunges 1:00
  • Rest 0:15
  • Lunge W/ 5#, Forward Raise, Leave On Step Alternate 1:00
  • Rest 0:15
  • 4p Wide Wide To Narrow Step Up, Palm Forward 5# Bicep 1:00
  • Rest 0:15
  • 2 To 1 Hopscotch Jumps Forward Back 1:00
  • Rest 0:15
  • 1 Leg In Centered To Trx To Back Lunges 1:00

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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