Weights! 45 On 15 Off

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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: 24:15 Rollover intervals for more details.

Exercises:
  • Right Staggered Deadlift With Step Back
  • Left Staggered Deadlift With Step Back
  • Wide Squat + Stand And Curl
  • Right Single Arm Row + Stand
  • Left Single Arm Row + Stand
  • Glute Band Walks
  • Banded Squat + Hammer Curl
  • Right Arm Single Leg Balance Curl + Press
  • Left Arm Single Leg Balance Curl + Press
  • Banded Right Leg Kick Back + Reverse Fly
  • Banded Left Leg Kick Back + Reverse Fly
  • Banded High Plank + Weight Pull Across
  • Right Leg Curtsy Lunge + Right Curl
  • Left Leg Curtsy Lunge + Left Curl
  • High Plank Row
  • Low Plank Cross Knee Drive (tap On Floor)
  • Wide Squat + Swings
  • Alternating Snatch
  • Right Leg Lunge + Tricep Extension
  • Left Leg Lunge + Tricep Extension
  • Wide Squat + Curl + Press
  • Alternating High Side Plank + Upper Arm Extension
  • Burpee + Right Side Row + Stand + Curl + Press
  • Burpee + Left Side Row + Stand + Curl + Press
  • Warm Up 0:30
  • Right Staggered Deadlift With Step Back 0:45
  • Rest 0:15
  • Left Staggered Deadlift With Step Back 0:45
  • Rest 0:15
  • Wide Squat + Stand And Curl 0:45
  • Rest 0:15
  • Right Single Arm Row + Stand 0:45
  • Rest 0:15
  • Left Single Arm Row + Stand 0:45
  • Rest 0:15
  • Glute Band Walks 0:45
  • Rest 0:15
  • Banded Squat + Hammer Curl 0:45
  • Rest 0:15
  • Right Arm Single Leg Balance Curl + Press 0:45
  • Rest 0:15
  • Left Arm Single Leg Balance Curl + Press 0:45
  • Rest 0:15
  • Banded Right Leg Kick Back + Reverse Fly 0:45
  • Rest 0:15
  • Banded Left Leg Kick Back + Reverse Fly 0:45
  • Rest 0:15
  • Banded High Plank + Weight Pull Across 0:45
  • Rest 0:15
  • Right Leg Curtsy Lunge + Right Curl 0:45
  • Rest 0:15
  • Left Leg Curtsy Lunge + Left Curl 0:45
  • Rest 0:15
  • High Plank Row 0:45
  • Rest 0:15
  • Low Plank Cross Knee Drive (tap On Floor) 0:45
  • Rest 0:15
  • Wide Squat + Swings 0:45
  • Rest 0:15
  • Alternating Snatch 0:45
  • Rest 0:15
  • Right Leg Lunge + Tricep Extension 0:45
  • Rest 0:15
  • Left Leg Lunge + Tricep Extension 0:45
  • Rest 0:15
  • Wide Squat + Curl + Press 0:45
  • Rest 0:15
  • Alternating High Side Plank + Upper Arm Extension 0:45
  • Rest 0:15
  • Burpee + Right Side Row + Stand + Curl + Press 0:45
  • Rest 0:15
  • Burpee + Left Side Row + Stand + Curl + Press 0:45