7 Moves X 4

Add timer to Seconds View full screen

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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: 28:50 Rollover intervals for more details.

Exercises:
  • High Skip
  • Bear Crawl Shoulder Tap
  • Single Leg Bridge
  • Squat Jack
  • Elbow Block
  • Caterpillar
  • Fast Feet
  • Single Leg Running Man Hop
  • Bear Crawl Knee Tap
  • Single Leg Bridge Leg Drop
  • Squat One Sided Jack
  • Caterpillar Squat Jump
  • Fast Feet Rotation
  • High Knees 5 1
  • Bear Crawl To Plank
  • Bridge Leg Sweep
  • Double Squat Jack Double Jack
  • Caterpillar Push Up
  • Fast Feet Squat
  • High Knees
  • Bear Crawl Kick Through
  • Single Leg Bridge Jumps
  • Star Jumps
  • Rolling Plank
  • Fast Feet Squat Thrust
  • High Skip 0:20
  • Rest 0:10
  • High Skip 0:20
  • Rest 0:10
  • Bear Crawl Shoulder Tap 0:20
  • Rest 0:10
  • Bear Crawl Shoulder Tap 0:20
  • Rest 0:10
  • Single Leg Bridge 0:20
  • Rest 0:10
  • Single Leg Bridge 0:20
  • Rest 0:10
  • Squat Jack 0:20
  • Rest 0:10
  • Squat Jack 0:20
  • Rest 0:10
  • Elbow Block 0:20
  • Rest 0:10
  • Elbow Block 0:20
  • Rest 0:10
  • Caterpillar 0:20
  • Rest 0:10
  • Caterpillar 0:20
  • Rest 0:10
  • Fast Feet 0:20
  • Rest 0:10
  • Fast Feet 0:20
  • Rest 0:30
  • Single Leg Running Man Hop 0:20
  • Rest 0:10
  • Single Leg Running Man Hop 0:20
  • Rest 0:10
  • Bear Crawl Knee Tap 0:20
  • Rest 0:10
  • Bear Crawl Knee Tap 0:20
  • Rest 0:10
  • Single Leg Bridge Leg Drop 0:20
  • Rest 0:10
  • Single Leg Bridge Leg Drop 0:20
  • Rest 0:10
  • Squat One Sided Jack 0:20
  • Rest 0:10
  • Squat One Sided Jack 0:20
  • Rest 0:10
  • Elbow Block 0:20
  • Rest 0:10
  • Elbow Block 0:20
  • Rest 0:10
  • Caterpillar Squat Jump 0:20
  • Rest 0:10
  • Caterpillar Squat Jump 0:20
  • Rest 0:10
  • Fast Feet Rotation 0:20
  • Rest 0:10
  • Fast Feet Rotation 0:20
  • Rest 0:30
  • High Knees 5 1 0:20
  • Rest 0:10
  • High Knees 5 1 0:20
  • Rest 0:10
  • Bear Crawl To Plank 0:20
  • Rest 0:10
  • Bear Crawl To Plank 0:20
  • Rest 0:10
  • Bridge Leg Sweep 0:20
  • Rest 0:10
  • Bridge Leg Sweep 0:20
  • Rest 0:10
  • Double Squat Jack Double Jack 0:20
  • Rest 0:10
  • Double Squat Jack Double Jack 0:20
  • Rest 0:10
  • Elbow Block 0:20
  • Rest 0:10
  • Elbow Block 0:20
  • Rest 0:10
  • Caterpillar Push-Up 0:20
  • Rest 0:10
  • Caterpillar Push-Up 0:20
  • Rest 0:10
  • Fast Feet Squat 0:20
  • Rest 0:10
  • Fast Feet Squat 0:20
  • Rest 0:30
  • High Knees 0:20
  • Rest 0:10
  • High Knees 0:20
  • Rest 0:10
  • Bear Crawl Kick Through 0:20
  • Rest 0:10
  • Bear Crawl Kick Through 0:20
  • Rest 0:10
  • Single Leg Bridge Jumps 0:20
  • Rest 0:10
  • Single Leg Bridge Jumps 0:20
  • Rest 0:10
  • Star Jumps 0:20
  • Rest 0:10
  • Star Jumps 0:20
  • Rest 0:10
  • Elbow Block 0:20
  • Rest 0:10
  • Elbow Block 0:20
  • Rest 0:10
  • Rolling Plank 0:20
  • Rest 0:10
  • Rolling Plank 0:20
  • Rest 0:10
  • Fast Feet Squat Thrust 0:20
  • Rest 0:10
  • Fast Feet Squat Thrust 0:20