BAKARI WILLIAMS -022019 -10AM

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Timer Duration: 29:40 Rollover intervals for more details.

Exercises:
  • Wu: Walkouts W. Optional Push
  • Shr Taps Hi Plank (4) | Reachs Out 4arm Plank (4)
  • Lunge & Rot
  • Star Plank Hand Walks
  • Ar:stretch
  • Walkouts W. Optional Push
  • Ar: Stretch
  • Block 1:demo
  • 1. (w) Situp W. Press
  • Situp W. Press
  • (w) Situp W. Press
  • Ar: Rocking Downward Dog
  • Demo
  • 2. (w) Side Plank W. Press & Hip Dip (r)
  • Side Plank W. Press & Hip Dip (r)
  • (w) Side Plank W. Press & Hip Dip (r)
  • Ar: Kneeling Scap Retraction
  • Trans
  • 3. (w) Side Plank W. Press & Hip Dip (l)
  • Side Plank W. Press & Hip Dip (l)
  • (w) Side Plank W. Press & Hip Dip (l)
  • Ar: Armswings
  • 4. (w) Modified Jack Knife
  • Modified Jack Knife
  • (w) Modified Jack Knife
  • Ar: Glute Bridge
  • 5. (w) Leg Lower W. Toe Touch
  • Leg Lower W. Toe Touch
  • (w) Leg Lower W. Toe Touch
  • Ar: Squats
  • 6. (w) Alt Renegade Row
  • Alt Renegade Row
  • (w) Alt Renegade Row
  • Ar: Squats Arms Up
  • Block2: Trans
  • Cooldown
  • WU: Walkouts w. Optional Push 1:00
  • SHR TAPS HI PLANK (4) | REACHS OUT 4ARM PLANK (4) 1:00
  • LUNGE & ROT 1:30
  • STAR PLANK HAND WALKS 1:00
  • AR:STRETCH 0:20
  • Walkouts w. Optional Push 0:30
  • SHR TAPS HI PLANK (4) | REACHS OUT 4ARM PLANK (4) 0:30
  • LUNGE & ROT 0:45
  • STAR PLANK HAND WALKS 0:30
  • AR: STRETCH 0:20
  • BLOCK 1:DEMO 0:15
  • 1. (W) SITUP W. PRESS 0:45
  • SITUP W. PRESS 0:30
  • (W) SITUP W. PRESS 0:45
  • AR: ROCKING DOWNWARD DOG 0:30
  • DEMO 0:15
  • 2. (W) SIDE PLANK W. PRESS & HIP DIP (R) 0:45
  • SIDE PLANK W. PRESS & HIP DIP (R) 0:30
  • (W) SIDE PLANK W. PRESS & HIP DIP (R) 0:45
  • AR: KNEELING SCAP RETRACTION 0:30
  • TRANS 0:15
  • 3. (W) SIDE PLANK W. PRESS & HIP DIP (L) 0:45
  • SIDE PLANK W. PRESS & HIP DIP (L) 0:30
  • (W) SIDE PLANK W. PRESS & HIP DIP (L) 0:45
  • AR: ARMSWINGS 0:30
  • DEMO 0:15
  • 4. (W) MODIFIED JACK KNIFE 0:45
  • MODIFIED JACK KNIFE 0:30
  • (W) MODIFIED JACK KNIFE 0:45
  • AR: GLUTE BRIDGE 0:30
  • DEMO 0:15
  • 5. (W) LEG LOWER W. TOE TOUCH 0:45
  • LEG LOWER W. TOE TOUCH 0:30
  • (W) LEG LOWER W. TOE TOUCH 0:45
  • AR: SQUATS 0:30
  • DEMO 0:15
  • 6. (W) ALT RENEGADE ROW 0:45
  • ALT RENEGADE ROW 0:30
  • (W) ALT RENEGADE ROW 0:45
  • AR: SQUATS ARMS UP 0:30
  • BLOCK2: TRANS 0:15
  • 1. (W) SITUP W. PRESS 0:35
  • 2. (W) SIDE PLANK W. PRESS & HIP DIP (R) 0:35
  • 3. (W) SIDE PLANK W. PRESS & HIP DIP (L) 0:35
  • 4. (W) MODIFIED JACK KNIFE 0:35
  • 5. (W) LEG LOWER W. TOE TOUCH 0:35
  • 6. (W) ALT RENEGADE ROW 0:35
  • COOLDOWN 2:00

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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