HeavySet Logo
The smart workout log for strength training at the gym.

Download on the App Store

Endurance, Core, Stability & Strength

Install in Seconds Pro View full screen

Download on the App Store Download Seconds Interval Timer on Google Play

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: 37:00 Rollover intervals for more details.

Exercises:
  • Seal Jacks
  • 3 Squat Jacks + 1 Str8 Jump
  • 1 Fwd Jump + 2 Bk Jumps
  • Front Raise Jacks
  • Mtn Climber Run
  • Rest (prepare For Circuit 1)
  • Pushup Kick Thrus
  • Rest
  • Deep Squat + Swimmer's Press
  • Out/in Superman Hold
  • Plank Row + Rear Raise (r)
  • Fwd Stepping Lunge + 2 Rear Lifts (r)
  • Bicycle Crunch + Db Punch
  • 2-way Heavy Db Curl
  • Rev Lunge + O/h Ext + Knee Lift (r)
  • Hover Tap Outs
  • Db Str8 Leg Lifts
  • Rest - Prepare For Cardio 2
  • Rest - Prepare For Circuit 2
  • Plank Row + Rear Raise (l)
  • Fwd Stepping Lunge + 2 Rear Lifts (l)
  • Rev Lunge + O/h Ext + Knee Lift (l)
  • Seal Jacks 1:00
  • 3 Squat Jacks + 1 Str8 Jump 1:00
  • 1 Fwd Jump + 2 Bk Jumps 1:00
  • Front Raise Jacks 1:00
  • Mtn Climber Run 0:30
  • REST (Prepare for Circuit 1) 1:00
  • Pushup Kick Thrus 1:00
  • Rest 0:15
  • Deep Squat + Swimmer's Press 1:00
  • Rest 0:15
  • Out/In Superman Hold 1:00
  • Rest 0:15
  • Plank Row + Rear Raise (R) 1:00
  • Rest 0:15
  • Fwd Stepping Lunge + 2 Rear Lifts (R) 1:00
  • Rest 0:15
  • Bicycle Crunch + DB Punch 1:00
  • Rest 0:15
  • 2-Way Heavy DB Curl 1:00
  • Rest 0:15
  • Rev Lunge + O/H Ext + Knee Lift (R) 1:00
  • Rest 0:15
  • Hover Tap Outs 1:00
  • Rest 0:15
  • DB Str8 Leg Lifts 1:00
  • REST - Prepare for Cardio 2 1:00
  • Seal Jacks 1:00
  • 3 Squat Jacks + 1 Str8 Jump 1:00
  • 1 Fwd Jump + 2 Bk Jumps 1:00
  • Front Raise Jacks 1:00
  • Mtn Climber Run 1:00
  • REST - Prepare for Circuit 2 1:00
  • Pushup Kick Thrus 1:00
  • Rest 0:15
  • Deep Squat + Swimmer's Press 1:00
  • Rest 0:15
  • Out/In Superman Hold 1:00
  • Rest 0:15
  • Plank Row + Rear Raise (L) 1:00
  • Rest 0:15
  • Fwd Stepping Lunge + 2 Rear Lifts (L) 1:00
  • Rest 0:15
  • Bicycle Crunch + DB Punch 1:00
  • Rest 0:15
  • 2-Way Heavy DB Curl 1:00
  • Rest 0:15
  • Rev Lunge + O/H Ext + Knee Lift (L) 1:00
  • Rest 0:15
  • Hover Tap Outs 1:00
  • Rest 0:15
  • DB Str8 Leg Lifts 1:00