Mon. Lower Body (Glutes and Quads)

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Timer Duration: 1:00:00 Rollover intervals for more details.

Exercises:
  • Brisk Walk In Place
  • Hip Circles
  • Alternating Leg Swings
  • Bodyweight Squats
  • Alternating Reverse Lunges
  • Glute Bridges
  • Standing Calf Raises
  • Forward Fold
  • Rest
  • Banded Squat
  • R - Split Squat
  • L - Split Squat
  • Banded Glute Bridge
  • (r) Side-lying Band Abduction
  • (l) Side-lying Banded Abduction
  • (r) Standing Band Lateral Walk
  • (l) Standing Band Lateral Walk
  • (r) Side-lying Banded Abduction
  • Wall Sit
  • Slow Squat With Hold At Bottom
  • (r) Single-leg Calf Raises
  • (l) Single-leg Calf Raises
  • Dead Bug
  • Hollow Hold
  • Glute Bridge Hold With Pulses
  • Rest/stretch
  • brisk walk in place 2:00
  • hip circles 1:00
  • alternating leg swings 1:00
  • bodyweight squats 1:00
  • alternating reverse lunges 1:00
  • glute bridges 1:00
  • standing calf raises 1:00
  • forward fold 1:00
  • rest 0:15
  • banded squat 0:45
  • rest 0:15
  • (R) split squat 0:45
  • rest 0:15
  • (L) split squat 0:45
  • rest 0:15
  • banded squat 0:45
  • rest 0:15
  • (R) split squat 0:45
  • rest 0:15
  • (L) split squat 0:45
  • rest 0:15
  • banded squat 0:45
  • rest 0:15
  • (R) split squat 0:45
  • rest 0:15
  • (L) split squat 0:45
  • rest 0:15
  • banded squat 0:45
  • rest 0:15
  • (R) split squat 0:45
  • rest 0:15
  • (L) split squat 0:45
  • rest 1:00
  • banded glute bridge 0:50
  • rest 0:10
  • (R) side-lying band abduction 0:50
  • rest 0:10
  • (L) side-lying banded abduction 0:50
  • rest 0:10
  • banded glute bridge 0:50
  • rest 0:10
  • (R) standing band lateral walk 0:50
  • rest 0:10
  • (L) standing band lateral walk 0:50
  • rest 0:10
  • banded glute bridge 0:50
  • rest 0:10
  • (R) side-lying banded abduction 0:50
  • rest 0:10
  • (L) side-lying banded abduction 0:50
  • rest 0:10
  • banded glute bridge 0:50
  • rest 0:10
  • (R) standing band lateral walk 0:50
  • rest 0:10
  • (L) standing band lateral walk 0:50
  • rest 1:00
  • wall sit 0:40
  • rest 0:20
  • slow squat with hold at bottom 0:40
  • rest 0:20
  • wall sit 0:40
  • rest 0:20
  • slow squat with hold at bottom 0:40
  • rest 0:20
  • wall sit 0:40
  • rest 0:20
  • slow squat with hold at bottom 0:40
  • rest 0:20
  • wall sit 0:40
  • rest 0:20
  • slow squat with hold at bottom 0:40
  • rest 1:00
  • standing calf raises 0:45
  • rest 0:15
  • (R) single-leg calf raises 0:45
  • rest 0:15
  • (L) single-leg calf raises 0:45
  • rest 0:15
  • dead bug 0:45
  • rest 0:15
  • hollow hold 0:45
  • rest 0:45
  • standing calf raises 0:45
  • rest 0:15
  • (R) single-leg calf raises 0:45
  • rest 0:15
  • (L) single-leg calf raises 0:45
  • rest 0:15
  • dead bug 0:45
  • rest 0:15
  • hollow hold 0:45
  • rest 0:15
  • glute bridge hold with pulses 0:30
  • rest 0:15
  • glute bridge hold with pulses 0:30
  • rest 0:15
  • glute bridge hold with pulses 0:30
  • rest 0:15
  • glute bridge hold with pulses 0:30
  • rest/stretch 3:15

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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