B30 - Body Gina

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Timer Duration: 43:30 Rollover intervals for more details.

Exercises:
  • Warm Up
  • Lower 1 H - Squats 2x2 Then Bottom Half
  • Rest
  • Upper 1 H - Chest Press To Tri Ext
  • Core 1- Leg Lifts
  • Cardio 1- Jacks With Plate
  • Lower 2 H - Straight Leg Deadlift 2 X 2
  • Upper 2 H - Triple Dead Row
  • Core 2 Standing Core Twist
  • Cardio 2- Icky Shuffle
  • Lower 3 H - Alt Curtsy Lunge Single Then 3x
  • Upper 3 H - 2 Bicep Curls B1/2, 4/4, 2 T1/2, 4/4
  • Core 3 Plank - Rotate To Side
  • Cardio 3 - Straddle Bench - Alt Up And Down
  • Lower 4 H - Alt Reverse Lunge Single Pulse 3x
  • Upper 4 H - Up Row
  • Core 4 - Prayer Crunches
  • Cardio 4 - Toe Taps On Deck Or Floor
  • Lower 5 P - Step Up Knee Drive W Plates
  • Upper 5 Row To Fly
  • Core 5 Elbow To Opp Knee
  • Cardio 5 - Plank Walk Outs To Plank Jacks X 4
  • Lower 6 Side Lunge R Then L
  • Upper 6 P - 3x Triceps Ext
  • Core 6 P - Bicycles
  • Cardio 6 - Skater Hops
  • Lower 7 P - Sumo Squat W Plates / Heel Lift
  • Upper 7 P - Plate Front Raise Side Raise
  • Core 7 P - Leg Up - Toe Crunch
  • Bonus Round! Squat To Press
  • Core Bonus! One Legged Hip Bridge
  • Cardio Bonus! Mountain Climbers
  • Stretch
  • Warm Up 3:00
  • Lower 1 H - SQUATS 2x2 Then Bottom Half 1:00
  • Rest 0:15
  • Upper 1 H - CHEST PRESS To TRI Ext 1:00
  • Rest 0:15
  • Core 1- Leg Lifts 1:00
  • Rest 0:15
  • Cardio 1- Jacks With Plate 0:45
  • Rest 0:30
  • Lower 2 H - Straight Leg Deadlift 2 X 2 1:00
  • Rest 0:15
  • Upper 2 H - TRIPLE DEAD ROW 1:00
  • Rest 0:15
  • Core 2 Standing Core Twist 1:00
  • Rest 0:15
  • Cardio 2- Icky Shuffle 0:45
  • Rest 0:30
  • Lower 3 H - Alt Curtsy Lunge Single Then 3x 1:00
  • Rest 0:15
  • Upper 3 H - 2 Bicep Curls B1/2, 4/4, 2 T1/2, 4/4 1:00
  • Rest 0:15
  • Core 3 Plank - Rotate To Side 1:00
  • Rest 0:15
  • Cardio 3 - Straddle Bench - Alt Up And Down 0:45
  • Rest 0:30
  • Lower 4 H - Alt Reverse Lunge Single Pulse 3x 1:00
  • Rest 0:15
  • Upper 4 H - Up Row 1:00
  • Rest 0:15
  • Core 4 - Prayer Crunches 1:00
  • Rest 0:15
  • Cardio 4 - Toe Taps On Deck Or Floor 0:45
  • Rest 0:30
  • Lower 5 P - Step Up Knee Drive W Plates 1:00
  • Rest 0:15
  • Upper 5 Row To Fly 1:00
  • Rest 0:15
  • Core 5 Elbow To Opp Knee 1:00
  • Rest 0:15
  • Cardio 5 - Plank Walk Outs To Plank Jacks X 4 0:45
  • Rest 0:30
  • Lower 6 Side Lunge R Then L 1:00
  • Rest 0:15
  • Upper 6 P - 3x Triceps Ext 1:00
  • Rest 0:15
  • Core 6 P - Bicycles 1:00
  • Rest 0:15
  • Cardio 6 - Skater Hops 0:45
  • Rest 0:30
  • Lower 7 P - Sumo Squat W Plates / Heel Lift 1:00
  • Rest 0:15
  • Upper 7 P - Plate Front Raise Side Raise 1:00
  • Rest 0:15
  • Core 7 P - Leg Up - Toe Crunch 1:00
  • Rest 0:30
  • Bonus Round! Squat To Press 1:00
  • Rest 0:15
  • Core Bonus! One Legged Hip Bridge 1:00
  • Rest 0:15
  • Cardio Bonus! Mountain Climbers 1:00
  • Stretch 3:00

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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