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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: 30:15 Rollover intervals for more details.

Exercises:
  • Soccer Front Taps Hold/cross Lift
  • Butterfly Jacks Sumo Squat
  • Curtsy Lunge Side Leg Lift Hold
  • Ski Jump Planks Hold
  • Switch Lunges Dip/hold
  • Skipping Rope Double Unders
  • Bridge Skips Hold High Bridge
  • Bear Crawl Shoulder Taps/hold
  • Low Plank Saw
  • Russian Twists Dip Back/hold
  • Warm Up 0:30
  • Soccer Front Taps + Hold/cross Lift 0:45
  • Rest 0:15
  • Soccer Front Taps + Hold/cross Lift 0:45
  • Rest 0:15
  • Soccer Front Taps + Hold/cross Lift 0:45
  • Rest 0:15
  • Butterfly Jacks + Sumo Squat 0:45
  • Rest 0:15
  • Butterfly Jacks + Sumo Squat 0:45
  • Rest 0:15
  • Butterfly Jacks + Sumo Squat 0:45
  • Rest 0:15
  • Curtsy Lunge + Side Leg Lift Hold 0:45
  • Rest 0:15
  • Curtsy Lunge + Side Leg Lift Hold 0:45
  • Rest 0:15
  • Curtsy Lunge + Side Leg Lift Hold 0:45
  • Rest 0:15
  • Ski Jump Planks + Hold 0:45
  • Rest 0:15
  • Ski Jump Planks + Hold 0:45
  • Rest 0:15
  • Ski Jump Planks + Hold 0:45
  • Rest 0:15
  • Switch Lunges + Dip/hold 0:45
  • Rest 0:15
  • Switch Lunges + Dip/hold 0:45
  • Rest 0:15
  • Switch Lunges + Dip/hold 0:45
  • Rest 0:15
  • Skipping Rope + Double Unders 0:45
  • Rest 0:15
  • Skipping Rope + Double Unders 0:45
  • Rest 0:15
  • Skipping Rope + Double Unders 0:45
  • Rest 0:15
  • Bridge Skips + Hold High Bridge 0:45
  • Rest 0:15
  • Bridge Skips + Hold High Bridge 0:45
  • Rest 0:15
  • Bridge Skips + Hold High Bridge 0:45
  • Rest 0:15
  • Bear Crawl + Shoulder Taps/hold 0:45
  • Rest 0:15
  • Bear Crawl + Shoulder Taps/hold 0:45
  • Rest 0:15
  • Bear Crawl + Shoulder Taps/hold 0:45
  • Rest 0:15
  • Low Plank ‘saw’ 0:45
  • Rest 0:15
  • Low Plank ‘saw’ 0:45
  • Rest 0:15
  • Low Plank ‘saw’ 0:45
  • Rest 0:15
  • Russian Twists + Dip Back/hold 0:45
  • Rest 0:15
  • Russian Twists + Dip Back/hold 0:45
  • Rest 0:15
  • Russian Twists + Dip Back/hold 0:45