Remix method2/17/22& 2/16/22& 1/27/22&1/26/22& 1/20/22&1/19/22& 1l2/15/21 &12/29/21 /med DB’s/light DB’so

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Timer Duration: 44:24 Rollover intervals for more details.

Exercises:
  • Jack Presses With Light Db Press Or Loop Band Pull Apart On Wrists
  • Punch With Db’s
  • High Plank Front Arm Raises
  • T-planks
  • Jack Presses With Loop Band Pull Apart On Wrists
  • Rest Need Loop Band Or Light Db’s
  • R Lat Pull W Light Db’s Or Lat Loop Band Pull Down
  • Pulse
  • L Lat Pull Or Lat Loop Band Pull Down
  • R Tricep Kickback Pulse (l Hold) Or Loop Band Push Down
  • Hold Twist Wrist
  • L Tricep Kickback Pulse ( R Hold) Or Loop Band Push Down
  • Front Raise Twists Or Loop Band In Hands Straight Arms Push Apart Hands Turned Out
  • Rest Need Med Db’s
  • Hold L Curl/ Curl R Regular
  • Hold R Curl/ Curl L Regular
  • Hammer Curl Half Way To Turn Out
  • Alternating Front Slide To Side And Back To Front Raises
  • Rest-skaters Next
  • Skaters
  • High Knees
  • Draw Box Squat Jumps
  • Jump Rope
  • Switch Lunges
  • Rest Need Loop Band Above Knees
  • L Squat Hold- R Leg (step) Slide In And Out Forward
  • Reg Squat To Side Leg Lift Alternating
  • R Squat Hold- L Leg (step) Slide In And Out Forward
  • Rest Need Med Db
  • Lunge Weave
  • R Foot Forward Lunge/ Turn To L For Wide Squat
  • Pulse Lunge- Lift L Leg Straight Back
  • L Foot Forward Lunge/ Turn To R For Wide Squat
  • Pulse Lunge- Lift R Leg Straight Back
  • Rest (2 Back Kicks To Tuck Jump Or Jack)
  • 2 Back Kicks To Tuck Jump Or Jack
  • Plank Leg Lifts
  • 2 Pulse Squat Jumps
  • Squat Thrusters
  • Rest At Wall- L Hip Next To Wall Db Behind R Knee
  • R Knee To Side Crunch Forward Then Back
  • Pulse R Leg Up
  • R Leg Straight Back Leg Lifts
  • Hold R Leg Up Draw Circles
  • Switch Legs - Db Behind L Knee
  • L Knee To Side Crunch Forward Then Back
  • Pulse L Leg Up
  • L Leg Straight Back Leg Lifts
  • Hold L Leg Up Draw Circles
  • R Hold Side Lunge- Deadlift Here Or Side Lunge To Deadlift
  • Slide Side Lunges
  • L Hold Side Lunge- Deadlift Here Or Side Lunge To Deadlift
  • Deadlifts 2 Down/2 Up
  • Rest Go To Mat For Twist Mountains
  • Twist Mountains
  • Half Get Ups
  • Flip To High Plank
  • L Leg Double Crunch In To Down Dog L Leg Straight Up
  • R Leg Double Crunch In To Down Dog R Leg Straight Up
  • Rest Need Light Db’s Sit In V
  • V Sit - Alt Twist Db’s At Chest Then Twist And Open Straight To Side
  • Ankle To Knee Touches Alt Sides
  • Double Bicycle Leg Hugs
  • Straight Leg Crunches
  • Jack Presses With Light Db Press Or Loop Band Pull Apart On Wrists 0:43
  • Punch With DB’s 0:45
  • High Plank Front Arm Raises 0:45
  • T Planks 0:45
  • Jack Presses With Loop Band Pull Apart On Wrists 0:48
  • Rest Need Loop Band Or Light DB’s 0:15
  • R Lat Pull W Light DB’s Or Lat Loop Band Pull Down 0:45
  • Pulse 0:15
  • L Lat Pull Or Lat Loop Band Pull Down 0:45
  • Pulse 0:15
  • R Tricep Kickback Pulse (L Hold) Or Loop Band Push Down 0:45
  • Hold Twist Wrist 0:15
  • L Tricep Kickback Pulse ( R Hold) Or Loop Band Push Down 0:45
  • Hold Twist Wrist 0:15
  • Front Raise Twists Or Loop Band In Hands Straight Arms Push Apart Hands Turned Out 1:00
  • Rest Need Med DB’s 0:15
  • Hold L Curl/ Curl R Regular 0:30
  • Hold R Curl/ Curl L Regular 0:30
  • Hold L Curl/ Curl R Regular 0:30
  • Hold R Curl/ Curl L Regular 0:30
  • Hammer Curl Half Way To Turn Out 1:00
  • Alternating Front Slide To Side And Back To Front Raises 1:05
  • Rest-skaters Next 0:15
  • Skaters 0:45
  • High Knees 0:30
  • Draw Box Squat Jumps 1:00
  • Jump Rope 0:30
  • Switch Lunges 0:45
  • Rest Need Loop Band Above Knees 0:15
  • L Squat Hold- R Leg (STEP) Slide In And Out FORWARD 0:45
  • Pulse 0:15
  • Reg Squat To Side Leg Lift Alternating 0:45
  • R Squat Hold- L Leg (STEP) Slide In And Out FORWARD 0:45
  • Pulse 0:15
  • Reg Squat To Side Leg Lift Alternating 0:45
  • Rest Need Med Db 0:15
  • Lunge Weave 0:47
  • R Foot Forward Lunge/ Turn To L For Wide Squat 0:45
  • Pulse Lunge- Lift L Leg Straight Back 0:25
  • L Foot Forward Lunge/ Turn To R For Wide Squat 0:45
  • Pulse Lunge- Lift R Leg Straight Back 0:25
  • Rest (2 Back Kicks To Tuck Jump Or Jack) 0:15
  • 2 Back Kicks To Tuck Jump Or Jack 1:00
  • Plank Leg Lifts 0:45
  • 2 Pulse Squat Jumps 0:45
  • Squat Thrusters 0:45
  • Rest At Wall- L Hip Next To Wall Db Behind R Knee 0:15
  • R Knee To Side Crunch Forward Then Back 0:50
  • Pulse R Leg Up 0:35
  • R Leg Straight Back Leg Lifts 0:40
  • Hold R Leg Up Draw Circles 0:30
  • Switch Legs- Db Behind L Knee 0:13
  • L Knee To Side Crunch Forward Then Back 0:50
  • Pulse L Leg Up 0:35
  • L Leg Straight Back Leg Lifts 0:40
  • Hold L Leg Up Draw Circles 0:30
  • Rest Need Med DB’s 0:18
  • R Hold Side Lunge- Deadlift Here Or SIDE LUNGE TO DEADLIFT 1:00
  • Slide Side Lunges 0:45
  • L Hold Side Lunge- Deadlift Here Or SIDE LUNGE TO DEADLIFT 1:00
  • Deadlifts 2 Down/2 Up 1:00
  • Rest Go To Mat For Twist Mountains 0:15
  • Twist Mountains 1:00
  • Half Get Ups 0:50
  • Flip To High Plank 0:05
  • L Leg Double Crunch In To Down Dog L Leg Straight Up 0:30
  • R Leg Double Crunch In To Down Dog R Leg Straight Up 0:30
  • Rest Need Light DB’s Sit In V 0:10
  • V Sit - Alt Twist DB’s At Chest Then Twist And Open Straight To Side 1:00
  • Ankle To Knee Touches Alt Sides 1:00
  • Double Bicycle Leg Hugs 0:50
  • Straight Leg Crunches 0:50

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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