Spinal Flow
Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.
The Workout Briefing
Movements
- 01
Cat-Cow
45s; slow alternation between arch and round
- 02
Thread the Needle
30s per side per cycle; timer swaps automatically
- 03
Seated Spinal Twist
30s per side per cycle; timer swaps automatically
- 04
Cobra
45s held; press the chest forward
- 05
Child Pose
45s held — long exhales
Scaling
Lighter
drop split holds to 20s per side; skip cobra if it pinches the lower back
Deeper
45s per side; add a third cycle.
What Today's Timer Looks Like
5 poses × 2 cycles. Mix of 60s splits and 45s symmetric. 10s transition, 30s cycle break.
The Past Six Days
Loaded Chipper
Sun, Aug 9 · Kettlebell chipper in descending reps: forty swings, thirty goblet squats, twenty push-ups, ten burpees. Fourteen-minute cap with one bell.
- 1 INTERVAL
Total14:00
Cardio Burst Tabata
Sat, Aug 8 · Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
Ladder EMOM Push-Up
Fri, Aug 7 · Ten-minute ascending-then-descending push-up ladder. Minutes 1–5: ramp from five to nine reps. Minutes 6–10: ramp back down to five. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
Hanging Isometrics
Thu, Aug 6 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.
- 4 INTERVAL ROTATION
- 0:30 WORK
- 0:45 REST
- 3 ROUNDS
Total14:45
Two-Station Bodyweight Circuit
Wed, Aug 5 · Two bodyweight stations rotated three times at seventy-five seconds of work. Squat and push pattern, no equipment, six total intervals.
- 2 INTERVAL ROTATION
- 1:15 WORK
- 0:25 REST
- 3 ROUNDS
Total11:45
Air Squat Density AMRAP
Tue, Aug 4 · Seven minutes of air squats, count your reps. Long window, single movement — find a sustainable cadence and hold it.
- 1 INTERVAL
Total7:00
Seconds Interval Timer
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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.
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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.