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The smart workout log for strength training at the gym.

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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: 30:25 Rollover intervals for more details.

Exercises:
  • Front Step
  • Leg Lift X 2 & Roll Up
  • Burpee + 180 Turn
  • Crab Bridge Knee Lift X 4 & L.b. X 4
  • Traveling Split Squat
  • Prisoner X 2 & Lat. Reach X 2
  • Static Lizard Crawl
  • Squat Jump X 2 & Hk X 6
  • Skydiver
  • Shooters
  • Warmup 0:10
  • Front Step 0:30
  • Rest 0:15
  • Front Step 0:30
  • Rest 0:15
  • Leg Lift x 2 & Roll Up 0:30
  • Rest 0:15
  • Leg Lift x 2 & Roll Up 0:30
  • Rest 0:15
  • Burpee (180 Turn) 0:30
  • Rest 0:15
  • Burpee (180 Turn) 0:30
  • Rest 0:15
  • Crab Bridge Knee Lift x 4 & L.B. x 4 0:30
  • Rest 0:15
  • Crab Bridge Knee Lift x 4 & L.B. x 4 0:30
  • Rest 0:15
  • Traveling Split Squat 0:30
  • Rest 0:15
  • Traveling Split Squat 0:30
  • Rest 0:15
  • Prisoner x 2 & Lat. Reach x 2 0:30
  • Rest 0:15
  • Prisoner x 2 & Lat. Reach x 2 0:30
  • Rest 0:15
  • Static Lizard Crawl 0:30
  • Rest 0:15
  • Static Lizard Crawl 0:30
  • Rest 0:15
  • Squat Jump x 2 & HK x 6 0:30
  • Rest 0:15
  • Squat Jump x 2 & HK x 6 0:30
  • Rest 0:15
  • Skydiver 0:30
  • Rest 0:15
  • Skydiver 0:30
  • Rest 0:15
  • Shooters 0:30
  • Rest 0:15
  • Shooters 0:30
  • Rest 0:45
  • Front Step 0:30
  • Rest 0:15
  • Front Step 0:30
  • Rest 0:15
  • Leg Lift x 2 & Roll Up 0:30
  • Rest 0:15
  • Leg Lift x 2 & Roll Up 0:30
  • Rest 0:15
  • Burpee (180 Turn) 0:30
  • Rest 0:15
  • Burpee (180 Turn) 0:30
  • Rest 0:15
  • Crab Bridge Knee Lift x 4 & L.B. x 4 0:30
  • Rest 0:15
  • Crab Bridge Knee Lift x 4 & L.B. x 4 0:30
  • Rest 0:15
  • Traveling Split Squat 0:30
  • Rest 0:15
  • Traveling Split Squat 0:30
  • Rest 0:15
  • Prisoner x 2 & Lat. Reach x 2 0:30
  • Rest 0:15
  • Prisoner x 2 & Lat. Reach x 2 0:30
  • Rest 0:15
  • Static Lizard Crawl 0:30
  • Rest 0:15
  • Static Lizard Crawl 0:30
  • Rest 0:15
  • Squat Jump x 2 & HK x 6 0:30
  • Rest 0:15
  • Squat Jump x 2 & HK x 6 0:30
  • Rest 0:15
  • Skydiver 0:30
  • Rest 0:15
  • Skydiver 0:30
  • Rest 0:15
  • Shooters 0:30
  • Rest 0:15
  • Shooters 0:30