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
Five Rounds Sprint For Time
Thu, Sep 10 · Five rounds: ten burpees, ten air squats. Eight-minute cap — short couplet, push the pace from rep one.
- 1 INTERVAL
Total8:00
Burpee Tabata
Wed, Sep 9 · Eight rounds of twenty seconds of burpees with ten seconds of rest. Four minutes, full-body explosive — pace the first two rounds.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
Ladder EMOM Air Squat
Tue, Sep 8 · 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
Full Sweep Isometrics
Mon, Sep 7 · Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.
- 5 INTERVAL ROTATION
- 0:45 WORK
- 0:30 REST
- 2 ROUNDS
Total12:30
Bodyweight Long Circuit
Sun, Sep 6 · Three bodyweight stations rotated three times at ninety seconds of work. Long holds on each pattern — pacing decides the back half.
- 3 INTERVAL ROTATION
- 1:30 WORK
- 0:20 REST
- 3 ROUNDS
Total18:30
Swing / Goblet AMRAP
Sat, Sep 5 · Ten-minute kettlebell AMRAP alternating fifteen swings and ten goblet squats. One bell, two patterns — count rounds.
- 1 INTERVAL
Total10:00
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.