Deep Stretch Flow
Four long-held poses, single cycle. Ninety-second holds — settle in, breathe deeply, let the tissue release.
The Workout Briefing
Movements
- 01
Pigeon Pose
90s per side; ease in slowly; timer swaps automatically
- 02
Frog Pose
90s held; ease in slowly
- 03
Couch Stretch
90s per side; against a wall, back knee anchored; timer swaps automatically
- 04
Child Pose
90s held — long exhales
Scaling
Lighter
60s per side; come out of frog or couch stretch if anything sharp shows up
Deeper
120s per side; add a second cycle.
What Today's Timer Looks Like
4 poses × 1 cycle. 180s split holds and 90s symmetric. 10s transition.
The Past Six Days
Swings & Burpees 21-15-9
Wed, Jul 8 · Three rounds with descending reps: 21 kettlebell swings and 21 burpees, then 15 of each, then 9 of each. Twelve-minute cap — classic loaded couplet.
- 1 INTERVAL
Total12:00
Lunge / Push-Up Tabata
Tue, Jul 7 · Eight rounds at 20/10 alternating reverse lunges and push-ups. Upper-and-lower pairing without any equipment.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Ladder EMOM Air Squat
Mon, Jul 6 · Ten-minute ascending-then-descending air squat ladder. Minutes 1–5: ramp from ten to eighteen reps. Minutes 6–10: ramp back down to ten. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
Core Isometrics
Sun, Jul 5 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Four-Station Loaded Circuit
Sat, Jul 4 · Four kettlebell-and-bodyweight stations rotated three times at sixty seconds of work. One bell, full-body — mix of loaded and unloaded movements.
- 4 INTERVAL ROTATION
- 1:00 WORK
- 0:20 REST
- 3 ROUNDS
Total18:00
Eight-Minute Triplet AMRAP
Fri, Jul 3 · Eight-minute AMRAP rotating five burpees, ten reverse lunges, and ten sit-ups. Short window, higher intensity — push the burpees.
- 1 INTERVAL
Total8:00
Seconds Interval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
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.