Tue. Upper Body (Back and Posture)

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Timer Duration: 55:00 Rollover intervals for more details.

Exercises:
  • Arm Circles
  • Shoulder Rolls With Scapular Squeezes
  • Cat Cow
  • Thoracic Rotations On Hands/knees
  • Wall Slides
  • Inchworms Or Walkouts
  • Prone W Row (덤벨로우 해도됨)
  • Rest
  • Wall Slide With Lift-off
  • Self-resisted Lat Pulldown
  • Prone Lat Sweep
  • Incline Push-ups
  • Close Grip Incline Push Ups
  • Scapular Push-ups
  • High Plank Hold
  • Prone Y Raise
  • Prone T-raise
  • Reverse Snow Angels
  • (r) Side-lying Lateral Raise
  • (l) Side-lying Lateral Raise
  • Forearm Plank
  • R Side Plank
  • L Side Plank
  • Dead Bug
  • Wall Angels
  • Chest Opener With Slow Breathing
  • Rest/stretch
  • arm circles 1:00
  • shoulder rolls with scapular squeezes 1:00
  • cat-cow 1:00
  • thoracic rotations on hands/knees 1:00
  • wall slides 1:00
  • inchworms or walkouts 1:00
  • prone w row 0:45
  • rest 0:15
  • wall slide with lift-off 0:45
  • rest 0:15
  • self-resisted lat pulldown 0:45
  • rest 0:15
  • prone lat sweep 0:45
  • rest 0:15
  • prone w row 0:45
  • rest 0:15
  • wall slide with lift-off 0:45
  • rest 0:15
  • self-resisted lat pulldown 0:45
  • rest 0:15
  • prone lat sweep 0:45
  • rest 0:15
  • prone w row 0:45
  • rest 0:15
  • wall slide with lift-off 0:45
  • rest 0:15
  • self-resisted lat pulldown 0:45
  • rest 0:15
  • prone lat sweep 0:45
  • rest 1:00
  • incline push-ups 0:45
  • rest 0:15
  • close-grip incline push-ups 0:45
  • rest 0:15
  • scapular push-ups 0:45
  • rest 0:15
  • high plank hold 0:45
  • rest 0:15
  • incline push-ups 0:45
  • rest 0:15
  • close-grip incline push-ups 0:45
  • rest 0:15
  • scapular push-ups 0:45
  • rest 0:15
  • high plank hold 0:45
  • rest 0:15
  • incline push-ups 0:45
  • rest 0:15
  • close-grip incline push-ups 0:45
  • rest 0:15
  • scapular push-ups 0:45
  • rest 0:15
  • high plank hold 0:45
  • rest 1:00
  • prone Y raise 0:45
  • rest 0:15
  • prone T raise 0:45
  • rest 0:15
  • reverse snow angels 0:45
  • rest 0:15
  • (R) side-lying lateral raise 0:45
  • rest 0:15
  • (L) side-lying lateral raise 0:45
  • rest 0:15
  • prone Y raise 0:45
  • rest 0:15
  • prone T raise 0:45
  • rest 0:15
  • reverse snow angels 0:45
  • rest 0:15
  • (R) side-lying lateral raise 0:45
  • rest 0:15
  • (L) side-lying lateral raise 0:45
  • rest 1:00
  • forearm plank 0:45
  • rest 0:15
  • (R) side plank 0:45
  • rest 0:15
  • (L) side plank 0:45
  • rest 0:15
  • dead bug 0:45
  • rest 0:15
  • forearm plank 0:45
  • rest 0:15
  • (R) side plank 0:45
  • rest 0:15
  • (L) side plank 0:45
  • rest 0:15
  • dead bug 0:45
  • rest 1:00
  • wall angels 1:00
  • chest opener with slow breathing 1:00
  • rest/stretch 2:00

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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