Metkon Rx 1

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Interval Timer Videos

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Timer Duration: 57:08 Rollover intervals for more details.

Exercises:
  • Intro - Jog Or Boxer Shuffle
  • Jump Rope
  • Jumping Jacks
  • Boxing Rotations
  • Air Squats/3pulses
  • Hinges
  • Inchworm To Plank
  • 4 Push-ups
  • Hip Flexor Stretch (alt Sides)
  • Side Lunge With A Pulse (alt)
  • Side Lunge With A Windmill (alt)
  • Reverse Lunge With Pull Back (alt)
  • Reverse Lunge And Reach (alt)
  • Toy Soldiers
  • Butt Kicks
  • Block 1 - Full Body Intervals (triple Sets) Intro
  • R Hinge Lrow- Curtsy Curl
  • L Hinge R Row- Curtsy Curl
  • Snatch
  • Recovery
  • Power Move - Man Maker
  • R Hinge Lrow- Curtsy Curl - Upgrade
  • L Hinge R Row- Curtsy Curl - Upgrade
  • Power Move - Man Maker - Upgrade
  • Block 2 Hiit Fxnl - Intervals - Intro
  • R Side - Hold / R Side T
  • L Side Hold / L Side T
  • Front Lunge Rotate (alt)
  • Bear Drag Push-up
  • Mountain Climber X 3
  • Bridge Tricep 1-1-2
  • R Side - Hold / R Side T - Upgrade
  • L Side Hold / L Side T - Upgrade
  • Front Lunge Rotate (alt) - Upgrade - Plyo
  • Mountain Climber X 5
  • Mountain Climber X 7
  • Recovery - Intro Cardio - Tabata
  • High Knee Sprinter Runs #1
  • Snowboard Squats #1
  • Volley Ball Block # 1
  • Catcher Shuffle # 1
  • High Knee Sprinter Runs #2
  • Snowboard Squats # 2
  • Volley Ball Block # 2
  • Catcher Shuffle # 2
  • High Knee Sprinter Runs #3
  • Snowboard Squats # 3
  • Volley Ball Block # 3
  • Catcher Shuffle # 3
  • High Knee Sprinter Runs #4
  • Snowboard Squats # 4
  • Volley Ball Block # 4
  • Catcher Shuffle # 4
  • Recovery - Block 4 - X Factor
  • Bridge To Banana
  • Rest
  • Plank Hi Lo / Elbow Walk
  • Dive Bomber
  • Rest & Child's Pose
  • Cooldown
  • Intro - Jog or Boxer shuffle 0:15
  • Jump Rope 0:15
  • Jumping Jacks 0:15
  • Boxing Rotations 0:15
  • Air Squats/3Pulses 0:15
  • Hinges 0:15
  • Inchworm To Plank 0:15
  • 4 Push-ups 0:15
  • Hip Flexor Stretch (Alt Sides) 0:15
  • 4 Push-ups 0:15
  • Side Lunge With A Pulse (Alt) 0:15
  • Side Lunge With A Windmill (Alt) 0:15
  • Reverse Lunge With Pull Back (Alt) 0:15
  • Reverse Lunge And Reach (Alt) 0:15
  • Toy Soldiers 0:15
  • Butt Kicks 0:15
  • Block 1 - Full Body Intervals (Triple Sets) Intro 0:43
  • R Hinge LRow- Curtsy Curl 0:45
  • L Hinge R Row- Curtsy Curl 0:45
  • Snatch 1:00
  • Recovery 0:30
  • Power Move - Man Maker 1:00
  • Recovery 1:00
  • R Hinge LRow- Curtsy Curl - Upgrade 0:45
  • L Hinge R Row- Curtsy Curl - Upgrade 0:45
  • Snatch 1:00
  • Recovery 0:30
  • Power Move - Man Maker - Upgrade 1:00
  • Recovery 1:00
  • R Hinge LRow- Curtsy Curl - Upgrade 0:45
  • L Hinge R Row- Curtsy Curl - Upgrade 0:45
  • Snatch 1:00
  • Recovery 0:30
  • Power Move - Man Maker - Upgrade 1:00
  • Block 2 HIIT FXNL - Intervals - Intro 1:00
  • R Side - Hold / R Side T 0:30
  • Recovery 0:15
  • L Side Hold / L Side T 0:30
  • Recovery 0:15
  • Front Lunge Rotate (Alt) 0:30
  • Recovery 0:15
  • Bear Drag Push-up 0:30
  • Recovery 0:15
  • Mountain Climber x 3 0:30
  • Recovery 0:15
  • Bridge Tricep 1-1-2 0:30
  • Recovery 1:00
  • R Side - Hold / R Side T - Upgrade 0:30
  • Recovery 0:15
  • L Side Hold / L Side T - Upgrade 0:30
  • Recovery 0:15
  • Front Lunge Rotate (Alt) - Upgrade - Plyo 0:30
  • Recovery 0:15
  • Bear Drag Push-up 0:30
  • Recovery 0:15
  • Mountain Climber x 5 0:30
  • Recovery 0:15
  • Bridge Tricep 1-1-2 0:30
  • Recovery 1:00
  • R Side - Hold / R Side T - Upgrade 0:30
  • Recovery 0:15
  • L Side Hold / L Side T - Upgrade 0:30
  • Recovery 0:15
  • Front Lunge Rotate (Alt) - Upgrade - Plyo 0:30
  • Recovery 0:15
  • Bear Drag Push-up 0:30
  • Recovery 0:15
  • Mountain Climber x 7 0:30
  • Recovery 0:15
  • Bridge Tricep 1-1-2 0:30
  • Recovery - Intro Cardio - Tabata 1:00
  • High Knee Sprinter Runs #1 0:20
  • Recovery 0:10
  • Snowboard Squats #1 0:20
  • Recovery 0:10
  • Volley Ball Block # 1 0:20
  • Recovery 0:10
  • Catcher Shuffle # 1 0:20
  • Recovery 0:10
  • High Knee Sprinter Runs #2 0:20
  • Recovery 0:10
  • Snowboard Squats # 2 0:20
  • Recovery 0:10
  • Volley Ball Block # 2 0:20
  • Recovery 0:10
  • Catcher Shuffle # 2 0:20
  • Recovery 1:00
  • High Knee Sprinter Runs #3 0:20
  • Recovery 0:10
  • Snowboard Squats # 3 0:20
  • Recovery 0:10
  • Volley Ball Block # 3 0:20
  • Recovery 0:10
  • Catcher Shuffle # 3 0:20
  • Recovery 0:10
  • High Knee Sprinter Runs #4 0:20
  • Recovery 0:10
  • Snowboard Squats # 4 0:20
  • Recovery 0:10
  • Volley Ball Block # 4 0:20
  • Recovery 0:10
  • Catcher Shuffle # 4 0:20
  • Recovery - Block 4 - X Factor 1:00
  • Bridge To Banana 1:00
  • Rest 0:30
  • Plank Hi Lo / Elbow Walk 1:00
  • Rest 0:30
  • Dive Bomber 1:00
  • Rest 0:30
  • Bridge To Banana 1:00
  • Rest 0:30
  • Plank Hi Lo / Elbow Walk 1:00
  • Rest 0:30
  • Dive Bomber 1:00
  • Rest - Child's Pose 0:30
  • Cooldown 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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