Yoga + Cardio

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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: 32:20 Rollover intervals for more details.

Exercises:
  • Static Squat + 4 Punches + Star Jump
  • Plank Hold + 4 Shoulder Taps
  • 3 Jacks + 2 Side Wide Squats
  • Capoeira
  • 2 Front Knee Skip + Lateral Leg Raise
  • Up Dog To Down Dog With Cross Toe Touch
  • 2 Runners + Wide Traveling Squat
  • Warrior 3
  • Step Combo: Front, Side, Back, Curtsy
  • Warrior 2
  • Bear Crawl
  • Side Plank
  • 4 Mtn Climbers + 4 Plank Butt Kicks
  • Dolphin Hold
  • 2 Jacks + Squat With Arm Sweep
  • Bird Dog Crunch
  • Static Squat + 4 Punches + Star Jump 0:45
  • Rest 0:15
  • Plank Hold + 4 Shoulder Taps 0:45
  • Rest 0:15
  • Static Squat + 4 Punches + Star Jump 0:45
  • Rest 0:15
  • Plank Hold + 4 Shoulder Taps 0:45
  • Rest 0:20
  • 3 Jacks + 2 Side Wide Squats 0:45
  • Rest 0:15
  • Capoeira 0:45
  • Rest 0:15
  • 3 Jacks + 2 Side Wide Squats 0:45
  • Rest 0:15
  • Capoeira 0:45
  • Rest 0:20
  • 2 Front Knee Skip + Lateral Leg Raise 0:45
  • Rest 0:15
  • Up Dog To Down Dog With Cross Toe Touch 0:45
  • Rest 0:15
  • 2 Front Knee Skip + Lateral Leg Raise 0:45
  • Rest 0:15
  • Up Dog To Down Dog With Cross Toe Touch 0:45
  • Rest 0:20
  • 2 Runners + Wide Traveling Squat 0:45
  • Rest 0:15
  • Warrior 3 0:45
  • Rest 0:15
  • 2 Runners + Wide Traveling Squat 0:45
  • Rest 0:15
  • Warrior 3 0:45
  • Rest 0:20
  • Step Combo: Front, Side, Back, Curtsy 0:45
  • Rest 0:15
  • Warrior 2 0:45
  • Rest 0:15
  • Step Combo: Front, Side, Back, Curtsy 0:45
  • Rest 0:15
  • Warrior 2 0:45
  • Rest 0:20
  • Bear Crawl 0:45
  • Rest 0:15
  • Side Plank 0:45
  • Rest 0:15
  • Bear Crawl 0:45
  • Rest 0:15
  • Side Plank 0:45
  • Rest 0:20
  • 4 MTN Climbers + 4 Plank Butt Kicks 0:45
  • Rest 0:15
  • Dolphin Hold 0:45
  • Rest 0:15
  • 4 MTN Climbers + 4 Plank Butt Kicks 0:45
  • Rest 0:15
  • Dolphin Hold 0:45
  • Rest 0:20
  • 2 Jacks + Squat With Arm Sweep 0:45
  • Rest 0:15
  • Bird Dog Crunch 0:45
  • Rest 0:15
  • 2 Jacks + Squat With Arm Sweep 0:45
  • Rest 0:15
  • Bird Dog Crunch 0:45