Kickin' Abs - 8/15 - 9/10

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Timer Duration: 32:00 Rollover intervals for more details.

Exercises:
  • Drawing In/bracing Warm Up
  • Ba: Hand Plank - Knees
  • Bu: Hand Plank - Toes
  • P: Crossbody Mountain Climber - Stick And Hold
  • Rest
  • Ba: Hi/lo Plank Stick & Hold
  • Bu: Tap Out
  • P: R Out/ L Out/ L Up/ R Up
  • Ba: Dead Bug Hold - Bent Knee
  • Bu: Contra-lateral Arm/leg Extend - Bent Knee
  • P: Both Arm/one Leg Extend - Bent Knee
  • Ba: Db Straight Leg Hold
  • Bu: Db Contra-lateral Arm/leg
  • P: Db Reach For Toes, Alt Leg
  • Ba: Bird Dog Hold
  • Bu: Bd Contra-lateral Lift & Hold
  • P: Bd Contra-lateral Lift & Extend
  • Ba: Side Elbow Plank Hold (l)
  • Bu: Side Elbow Plank Hip Raise Hold (l)
  • P: Side Elbow Hip Dips (l)
  • Ba: Side Elbow Plank Hold (r)
  • Bu: Side Elbow Plank Hip Raise Hold (r)
  • P: Side Elbow Hip Dips (r)
  • Ba: Side Lying Top Leg Hold (l)
  • Bu: Side Lying Bottom Leg To Top (l)
  • P: Side Lying Stacked Leg Raises (l)
  • Ba: Side Lying Top Leg Hold (r)
  • Bu: Side Lying Bottom Leg To Top (r)
  • P: Side Lying Stacked Leg Raises (r)
  • Ba: Oblique Crunch Knee Bent Right
  • Bu: Oblique Crunch Armpit To Knee
  • P: Both Knees To Opposite Elbow
  • Ba: Oblique Crunch Knee Bent Left
  • Ba: 4 Pt Russian Twist
  • Bu: 4 Pt Extended Arm
  • P: Extended Arm Explosive
  • Ba: Superman - Quads Off Mat, Arms At "t", Chest Up Hold
  • Bu: Superman "t" To "i"
  • P: Contra-lateral Lat Lower
  • Ba: Glute Bridge Hold
  • Bu: Gb Lower/lift
  • P: Gb Left Leg Extend - Knees Together
  • P: Gb Right Leg Extend - Knees Together
  • Ba: Knees Bent Hip Lift
  • Bu: Extend Leg Hip Lift
  • P: V-ups
  • Ba: 8 Ct. Pulse And Lower
  • Bu: X-up
  • P: Double Tuck Crunch
  • Drawing In/Bracing Warm Up 2:00
  • BA: Hand plank - knees 0:30
  • BU: Hand plank - toes 0:30
  • P: Crossbody Mountain Climber - stick and hold 0:30
  • REST 0:30
  • BA: Hi/Lo plank stick & hold 0:30
  • BU: Tap Out 0:30
  • P: R Out/ L Out/ L Up/ R Up 0:30
  • REST 0:30
  • BA: Dead Bug Hold - bent knee 0:30
  • BU: Contra-lateral arm/leg extend - bent knee 0:30
  • P: Both arm/one leg extend - bent knee 0:30
  • REST 0:30
  • BA: DB straight leg hold 0:30
  • BU: DB contra-lateral arm/leg 0:30
  • P: DB reach for toes, alt leg 0:30
  • REST 0:30
  • BA: Bird Dog Hold 0:30
  • BU: BD contra-lateral lift & hold 0:30
  • P: BD contra-lateral lift & extend 0:30
  • REST 0:30
  • BA: Side elbow plank hold (L) 0:30
  • BU: Side elbow plank hip raise hold (L) 0:30
  • P: Side elbow hip dips (L) 0:30
  • BA: Side elbow plank hold (R) 0:30
  • BU: Side elbow plank hip raise hold (R) 0:30
  • P: Side elbow hip dips (R) 0:30
  • REST 0:30
  • BA: Side lying top leg hold (L) 0:30
  • BU: side lying bottom leg to top (L) 0:30
  • P: side lying stacked leg raises (L) 0:30
  • BA: Side lying top leg hold (R) 0:30
  • BU: side lying bottom leg to top (R) 0:30
  • P: side lying stacked leg raises (R) 0:30
  • REST 0:30
  • BA: Oblique Crunch knee bent right 0:30
  • BU: Oblique crunch armpit to knee 0:30
  • P: both knees to opposite elbow 0:30
  • BA: Oblique Crunch knee bent left 0:30
  • BU: Oblique crunch armpit to knee 0:30
  • P: both knees to opposite elbow 0:30
  • REST 0:30
  • BA: 4 pt Russian Twist 0:30
  • BU: 4 pt extended arm 0:30
  • P: Extended arm EXPLOSIVE 0:30
  • REST 0:30
  • BA: Superman - quads off mat, arms at "T", chest up HOLD 0:30
  • BU: Superman "T" to "I" 0:30
  • P: contra-lateral lat lower 0:30
  • REST 0:30
  • BA: Glute Bridge hold 0:30
  • BU: GB lower/lift 0:30
  • P: GB left leg extend - knees together 0:15
  • P: GB right leg extend - knees together 0:15
  • REST 0:30
  • BA: knees bent hip lift 0:30
  • BU: extend leg hip lift 0:30
  • P: V-ups 0:30
  • REST 0:30
  • BA: 8 ct. pulse and lower 0:30
  • BU: X-up 0:30
  • P: Double tuck crunch 0:30