Friday, May 8, 2026
Squat / Push-Up AMRAP
Twelve-minute AMRAP alternating ten air squats and ten push-ups. Two movements, even cadence — count rounds.
Before You Start
The Workout Briefing
Movements
- 01
Air Squat
10 reps each round
- 02
Push-Up
10 reps each round
- AltKnee Push-Up — same reps if needed
Scaling
Easier
8-8 reps; knee push-ups
Harder
12-12; hand-release push-ups.
Timer Structure
What Today's Timer Looks Like
12:00 AMRAP — 10 air squats / 10 push-ups.
10 Squats / 10 Push-Ups
Mobile App
Seconds Interval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
Interval Timers
Build Your Own Timer
- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
- Stations
Circuit
Rotate through named exercises with optional breaks. Stations of any duration.
- Blocks
Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
- Combat
Round
Simple timed rounds with breaks. Boxing, MMA, sparring.
- Control
Custom
Build any interval sequence from scratch, one by one.
- Stacks
Compound
Stack other timers into a multi-block session, cycled as a whole.