Week 4 Back/Bi Halfsies

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Timer Duration: 36:45 Rollover intervals for more details.

Exercises:
  • Reverse Flys
  • Wide Curls
  • Traditional Row
  • Hammer Curls
  • Wide Row
  • Top Curls
  • Bottom Curls
  • Single Leg Plyo Lunge
  • Soccer Run
  • Squat Jacks
  • Reaching Sit-ups
  • Back Extension
  • Scissor Kicks
  • Warmup 2:00
  • Reverse Flys 0:35
  • Rest 0:15
  • Wide Curls 0:25
  • Rest 0:25
  • Reverse Flys 0:35
  • Rest 0:15
  • Wide Curls 0:25
  • Rest 0:25
  • Reverse Flys 0:35
  • Rest 0:15
  • Wide Curls 0:25
  • Rest 0:30
  • Traditional Row 0:35
  • Rest 0:15
  • Hammer Curls 0:30
  • Rest 0:25
  • Traditional Row 0:35
  • Rest 0:15
  • Hammer Curls 0:30
  • Rest 0:25
  • Traditional Row 0:35
  • Rest 0:15
  • Hammer Curls 0:30
  • Rest 0:30
  • Wide Row 0:35
  • Rest 0:15
  • Top Curls 0:25
  • Rest 0:15
  • Bottom Curls 0:25
  • Rest 0:25
  • Wide Row 0:35
  • Rest 0:15
  • Top Curls 0:25
  • Rest 0:15
  • Bottom Curls 0:25
  • Rest 0:25
  • Wide Row 0:35
  • Rest 0:15
  • Top Curls 0:25
  • Rest 0:15
  • Bottom Curls 0:25
  • Rest 0:30
  • Single Leg Plyo Lunge 1:00
  • Rest 0:20
  • Soccer Run 0:45
  • Rest 0:20
  • Squat Jacks 0:30
  • Rest 0:40
  • Single Leg Plyo Lunge 1:00
  • Rest 0:20
  • Soccer Run 0:45
  • Rest 0:20
  • Squat Jacks 0:30
  • Rest 0:40
  • Single Leg Plyo Lunge 1:00
  • Rest 0:20
  • Soccer Run 0:45
  • Rest 0:20
  • Squat Jacks 0:30
  • Rest 0:40
  • Reaching Sit-ups 0:30
  • Rest 0:15
  • Back Extension 0:30
  • Rest 0:15
  • Scissor Kicks 0:30
  • Rest 0:15
  • Reaching Sit-ups 0:30
  • Rest 0:15
  • Back Extension 0:30
  • Rest 0:15
  • Scissor Kicks 0:30
  • Rest 0:15
  • Reaching Sit-ups 0:30
  • Rest 0:15
  • Back Extension 0:30
  • Rest 0:15
  • Scissor Kicks 0:30