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Stretch and strengthen

Timer Duration: 10:50 Rollover intervals for more details.

Exercises:
  • -cat Cow X 30 Seconds
  • Thread The Needle R 30 Sec
  • Thread The Needle L 30 Sec
  • Bird Dog Iso 15 Sec R
  • Bird Dog Rep 30 Sec R
  • Bird Dig - Knee Crunch R
  • Fire Hydrant R
  • Bird Dog Iso 15 Sec L
  • Bird Dog Rep 30 Sec L
  • Bird Dig - Knee Crunch L
  • Fire Hydrant L
  • Reset- Childs Pose- Walk To Stand
  • Roll Down + Rotational Reach
  • Pilates Squat + Arm Reach
  • Pilates Pulse Squat X 30 - On Heels
  • Reset- Switch To Lying On Back
  • -roll Up
  • Single Leg Stretch - Knee Pull X 30
  • - Double Leg Stretch
  • Cool Down Transition
  • Spinal Twist
  • Cat cow x 30 seconds 0:30
  • Thread the needle R 30 sec 0:30
  • Thread the needle L 30 sec 0:30
  • Bird Dog Iso 15 Sec R 0:15
  • Bird Dog Rep 30 sec R 0:30
  • Bird Dig - Knee crunch R 0:30
  • Fire Hydrant R 0:30
  • Bird Dog Iso 15 Sec L 0:15
  • Bird Dog Rep 30 sec L 0:30
  • Bird Dig - Knee crunch L 0:30
  • Fire Hydrant L 0:30
  • RESET- CHILDS POSE- WALK TO STAND 0:30
  • Roll Down + Rotational Reach 1:00
  • Pilates Squat + Arm Reach 1:00
  • Pilates pulse squat x 30 - on heels 0:30
  • RESET- Switch to lying on back 0:10
  • Roll Up 1:00
  • Single leg stretch - knee pull x 30 0:30
  • Double Leg stretch 0:30
  • COOL DOWN TRANSITION 0:10
  • SPINAL TWIST 0:30

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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