30-min Signature April

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Timer Duration: 33:31 Rollover intervals for more details.

Exercises:
  • Primary Posture
  • Opening Breaths
  • *hands Behind Head* 2ct Squat 2ct Good Morning
  • 2x Squats To Tempo 1x 2ct Good Morning
  • Squats To Tempo Add Variations
  • Come Back Through Center For Squats
  • Hold Low Set Up Speed Skater Start Moving Laterally
  • Full Out Speed Skater Cardio Burst
  • Breath Through Center
  • Set Up Incline Crescent Lunge To Hip Hinge Flow
  • Side 2 Set-up
  • Plank Set Up Feet Wide
  • 2pt Plank For 30 Secs 2cts
  • Nav Set Up Get Clients To Find Lowest Point
  • Pulses
  • Lrom 4ct
  • Pulses Round 2
  • Lrom 2ct
  • Gfh
  • 1 Slider Reverse Lunge With Reverse Fly With Deadlift 2ct
  • Just The Deadlift 2ct
  • Incline Chair With Hammer Curls
  • Drinking Bird Tricep Taps
  • Set Up Same Flow As Warm Up Reverse Fly With Deadlift 2ct
  • Incline Chair With Bicep Curls
  • Incline Wide Lunges On Mat Weight On Hips
  • Add Narrow Row
  • Plank With Weights
  • 2ct Renegade Rows
  • Child's Pose
  • Bridge Lifts With Sliders On Heels Weights On Hips
  • Lrom
  • 2x Lrom 1x Foot Slide Alternating Foot
  • Hold Lifted And Alt 2ct Foot Slide
  • Gfh Lift Heels Off Slider
  • *drop Hips Ditch Weights* Hollow Body Hold
  • Flutter Kicks To Tempo
  • Knees To Chest
  • Active Stretches
  • Breathwork
  • Primary Posture 0:15
  • Opening Breaths 0:15
  • *hands behind head* 2ct Squat 2ct Good Morning 1:00
  • 2x Squats to tempo 1x 2ct Good Morning 0:35
  • squats to tempo add variations 1:00
  • Come back through center for squats 0:15
  • hold low set up speed skater start moving laterally 0:15
  • full out speed skater cardio burst 0:50
  • breath through center 0:15
  • set up incline crescent lunge to hip hinge flow 1:30
  • Side 2 set up 2:30
  • plank set up feet WIDE 0:30
  • 2pt plank for 30 secs 2cts 0:30
  • NAV set up get clients to find lowest point 0:35
  • pulses 0:45
  • LROM 4ct 0:30
  • pulses round 2 1:10
  • LROM 2ct 0:30
  • GFH 0:30
  • 1 SLIDER Reverse Lunge with Reverse Fly with Deadlift 2ct 1:20
  • just the deadlift 2ct 0:20
  • incline chair with hammer curls 0:40
  • drinking bird tricep taps 0:45
  • set up same flow as warm up Reverse Fly with Deadlift 2ct 1:35
  • just the deadlift 2ct 0:30
  • incline chair with bicep curls 0:35
  • drinking bird tricep taps 0:40
  • Incline Wide Lunges on mat weight on hips 0:35
  • add narrow row 1:00
  • plank with weights 0:30
  • 2ct renegade rows 0:50
  • childs pose 0:15
  • bridge lifts with sliders on heels weights on hips 0:15
  • LROM 0:30
  • 2x LROM 1x Foot Slide alternating foot 1:00
  • hold lifted and alt 2ct foot slide 0:30
  • GFH lift heels off slider 0:30
  • *drop hips ditch weights* Hollow Body Hold 0:35
  • flutter kicks to tempo 0:25
  • knees to chest 0:15
  • active stretches 1:50
  • breathwork 4:26

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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