Bulletproof Bodyweight Flow from TheDailyBJ.com

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Timer Duration: 40:00 Rollover intervals for more details.

Exercises:
  • Start In A Minute!
  • Round 1: Back Position Getup Flow- Back To Forearm Left
  • Round 1: Back Position Getup Flow- Forearm To Hand Left
  • Round 1: Back Position Getup Flow- Back To Hand Left
  • Round 1: Back Position Getup Flow- Back To Forearm Right
  • Round 1: Back Position Getup Flow- Forearm To Hand Right
  • Round 1: Back Position Getup Flow- Back To Hand Right
  • Rest A Minute
  • Round 2: Bridge Position Getup Flow- Scap Shrug Left
  • Round 2: Bridge Position Getup Flow- Low-high Hold Flow Left
  • Round 2: Bridge Position Getup Flow- Dynamic Left
  • Round 2: Bridge Position Getup Flow- Scap Shrug Right
  • Round 2: Bridge Position Getup Flow- Low-high Hold Flow Right
  • Round 2: Bridge Position Getup Flow- Dynamic Right
  • Round 3: Sweep-through Position Getup Flow- Low Left
  • Round 3: Sweep-through Position Getup Flow- High Left
  • Round 3: Sweep-through Position Getup Flow- Elevated Left
  • Round 3: Sweep-through Position Getup Flow- Low Right
  • Round 3: Sweep-through Position Getup Flow- High Right
  • Round 3: Sweep-through Position Getup Flow- Elevated Right
  • Round 4: Lateral Hinge Position Getup Flow- Forearm Hold Left
  • Round 4: Lateral Hinge Position Getup Flow- Forearm To Hand Left
  • Round 4: Lateral Hinge Position Getup Flow- Forearm To Lunge Left
  • Round 4: Lateral Hinge Position Getup Flow- Forearm Hold Right
  • Round 4: Lateral Hinge Position Getup Flow- Forearm To Hand Right
  • Round 4: Lateral Hinge Position Getup Flow- Forearm To Lunge Right
  • Round 5: Lunge Position Getup Flow- Dead-stop Left
  • Round 5: Lunge Position Getup Flow- Pulsing Left
  • Round 5: Lunge Position Getup Flow- Stand Left
  • Round 5: Lunge Position Getup Flow- Dead-stop Right
  • Round 5: Lunge Position Getup Flow- Pulsing Right
  • Round 5: Lunge Position Getup Flow- Stand Right
  • Round 6: 3-stage Getup Flow- Back To Bridge Left
  • Round 6: 3-stage Getup Flow- Bridge To Lunge Left
  • Round 6: 3-stage Getup Flow- Lunge To Stand Left
  • Round 6: 3-stage Getup Flow- Back To Bridge Right
  • Round 6: 3-stage Getup Flow- Bridge To Lunge Right
  • Round 6: 3-stage Getup Flow- Lunge To Stand Right
  • Round 7- Full Getups- Left
  • Round 7- Full Getups- Right
  • Round 8: Shin Box Switch Flow- 90/90 L/r
  • Round 8: Shin Box Switch Flow- 90/90 R/l
  • Round 8: Shin Box Switch Flow- Switches
  • Round 9: Shin Box Bridge Flow- 90/90 L/r
  • Round 9: Shin Box Bridge Flow- 90/90 R/l
  • Round 9: Shin Box Bridge Flow- Switch To Bridge
  • Round 10: Shin Box Lunge Flow- 90/90 L/r
  • Round 10: Shin Box Lunge Flow- 90/90 R/l
  • Round 10: Shin Box Lunge Flow- Switch To Lunge
  • START IN A MINUTE! 1:00
  • ROUND 1: Back Position Getup Flow- Back to Forearm LEFT 0:30
  • ROUND 1: Back Position Getup Flow- Forearm to Hand LEFT 0:30
  • ROUND 1: Back Position Getup Flow- Back to Hand LEFT 0:30
  • ROUND 1: Back Position Getup Flow- Back to Forearm RIGHT 0:30
  • ROUND 1: Back Position Getup Flow- Forearm to Hand RIGHT 0:30
  • ROUND 1: Back Position Getup Flow- Back to Hand RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 2: Bridge Position Getup Flow- Scap Shrug LEFT 0:30
  • ROUND 2: Bridge Position Getup Flow- Low-High Hold Flow LEFT 0:30
  • ROUND 2: Bridge Position Getup Flow- Dynamic LEFT 0:30
  • ROUND 2: Bridge Position Getup Flow- Scap Shrug RIGHT 0:30
  • ROUND 2: Bridge Position Getup Flow- Low-High Hold Flow RIGHT 0:30
  • ROUND 2: Bridge Position Getup Flow- Dynamic RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 3: Sweep-Through Position Getup Flow- Low LEFT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- High LEFT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- Elevated LEFT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- Low RIGHT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- High RIGHT 0:30
  • ROUND 3: Sweep-Through Position Getup Flow- Elevated RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm Hold LEFT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm To Hand LEFT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm To Lunge LEFT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm Hold RIGHT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm To Hand RIGHT 0:30
  • ROUND 4: Lateral Hinge Position Getup Flow- Forearm To Lunge RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 5: Lunge Position Getup Flow- Dead-Stop LEFT 0:30
  • ROUND 5: Lunge Position Getup Flow- Pulsing LEFT 0:30
  • ROUND 5: Lunge Position Getup Flow- Stand LEFT 0:30
  • ROUND 5: Lunge Position Getup Flow- Dead-Stop RIGHT 0:30
  • ROUND 5: Lunge Position Getup Flow- Pulsing RIGHT 0:30
  • ROUND 5: Lunge Position Getup Flow- Stand RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 6: 3-Stage Getup Flow- Back to Bridge LEFT 0:30
  • ROUND 6: 3-Stage Getup Flow- Bridge to Lunge LEFT 0:30
  • ROUND 6: 3-Stage Getup Flow- Lunge to Stand LEFT 0:30
  • ROUND 6: 3-Stage Getup Flow- Back to Bridge RIGHT 0:30
  • ROUND 6: 3-Stage Getup Flow- Bridge to Lunge RIGHT 0:30
  • ROUND 6: 3-Stage Getup Flow- Lunge to Stand RIGHT 0:30
  • REST A MINUTE 1:00
  • ROUND 7- Full Getups- LEFT 1:30
  • ROUND 7- Full Getups- RIGHT 1:30
  • REST A MINUTE 1:00
  • ROUND 8: Shin Box Switch Flow- 90/90 L/R 1:00
  • ROUND 8: Shin Box Switch Flow- 90/90 R/L 1:00
  • ROUND 8: Shin Box Switch Flow- Switches 1:00
  • REST A MINUTE 1:00
  • ROUND 9: Shin Box Bridge Flow- 90/90 L/R 1:00
  • ROUND 9: Shin Box Bridge Flow- 90/90 R/L 1:00
  • ROUND 9: Shin Box Bridge Flow- Switch To Bridge 1:00
  • REST A MINUTE 1:00
  • ROUND 10: Shin Box Lunge Flow- 90/90 L/R 1:00
  • ROUND 10: Shin Box Lunge Flow- 90/90 R/L 1:00
  • ROUND 10: Shin Box Lunge Flow- Switch To Lunge 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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