Hold And Pull (bands)

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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.

Interval Timer Videos

Our most popular timers.

All Interval Timer Videos

Timer Duration: 31:00 Rollover intervals for more details.

Exercises:
  • Bands - Straight Out From Chest T/y Right
  • Bands - Straight Out From Chest T/y Left
  • Bands - Shoulder Press Right
  • Bands - Shoulder Press Left
  • Jump Rope
  • Soccer Ball Taps
  • Bands - Bicep Curl Right
  • Bands - Bicep Curl Left
  • Bands - Tricep Extension Right
  • Bands - Tricep Extension Left
  • Jacks + Front Back Switch
  • 4 High Knees / 4 Butt Kickers
  • Bands - Squat + Lateral Lunge Right
  • Bands - Squat + Lateral Lunge Left
  • Bands - Forward Lunge + Rear Lift Right
  • Bands - Forward Lunge + Rear Lift Left
  • Squat Thrust
  • Shuffle Side Punch
  • Bands - Warrior 3 Crunch + Extension Right
  • Bands - Warrior 3 Crunch + Extension Left
  • Bands - V-crunch + Extension Right
  • Bands - V-crunch + Extension Left
  • Long Jump & Shuffle Back
  • Skater
  • Warm Up 0:30
  • Bands - Straight Out From Chest T/Y Right 0:30
  • Rest 0:10
  • Bands - Straight Out From Chest T/Y Left 0:30
  • Rest 0:10
  • Bands - Shoulder Press Right 0:30
  • Rest 0:10
  • Bands - Shoulder Press Left 0:30
  • Rest 0:10
  • Jump Rope 1:00
  • Rest 0:10
  • Bands - Straight Out From Chest T/Y Right 0:30
  • Rest 0:10
  • Bands - Straight Out From Chest T/Y Left 0:30
  • Rest 0:10
  • Bands - Shoulder Press Right 0:30
  • Rest 0:10
  • Bands - Shoulder Press Left 0:30
  • Rest 0:10
  • Soccer Ball Taps 1:00
  • Rest 0:10
  • Bands - Bicep Curl Right 0:30
  • Rest 0:10
  • Bands - Bicep Curl Left 0:30
  • Rest 0:10
  • Bands - Tricep Extension Right 0:30
  • Rest 0:10
  • Bands - Tricep Extension Left 0:30
  • Rest 0:10
  • Jacks + Front Back Switch 1:00
  • Rest 0:10
  • Bands - Bicep Curl Right 0:30
  • Rest 0:10
  • Bands - Bicep Curl Left 0:30
  • Rest 0:10
  • Bands - Tricep Extension Right 0:30
  • Rest 0:10
  • Bands - Tricep Extension Left 0:30
  • Rest 0:10
  • 4 High Knees + 4 Butt Kickers 1:00
  • Rest 0:10
  • Bands - Squat + Lateral Lunge Right 0:30
  • Rest 0:10
  • Bands - Squat + Lateral Lunge Left 0:30
  • Rest 0:10
  • Bands - Forward Lunge + Rear Lift Right 0:30
  • Rest 0:10
  • Bands - Forward Lunge + Rear Lift Left 0:30
  • Rest 0:10
  • Squat Thrust 1:00
  • Rest 0:10
  • Bands - Squat + Lateral Lunge Right 0:30
  • Rest 0:10
  • Bands - Squat + Lateral Lunge Left 0:30
  • Rest 0:10
  • Bands - Forward Lunge + Rear Lift Right 0:30
  • Rest 0:10
  • Bands - Forward Lunge + Rear Lift Left 0:30
  • Rest 0:10
  • Shuffle + Side Punch 1:00
  • Rest 0:10
  • Bands - Warrior 3 Crunch + Extension Right 0:30
  • Rest 0:10
  • Bands - Warrior 3 Crunch + Extension Left 0:30
  • Rest 0:10
  • Bands - V-crunch + Extension Right 0:30
  • Rest 0:10
  • Bands - V-crunch + Extension Left 0:30
  • Rest 0:10
  • Long Jump + Shuffle Back 1:00
  • Rest 0:10
  • Bands - Warrior 3 Crunch + Extension Right 0:30
  • Rest 0:10
  • Bands - Warrior 3 Crunch + Extension Left 0:30
  • Rest 0:10
  • Bands - V-crunch + Extension Right 0:30
  • Rest 0:10
  • Bands - V-crunch + Extension Left 0:30
  • Rest 0:10
  • Skater 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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