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Weights no repeat gurantee

Timer Duration: 48:40 Rollover intervals for more details.

Exercises:
  • Jogging
  • Arms Across Body Jj
  • Arm Reach Over + Squat Jj
  • Rest
  • Squat / Skater And Hop
  • Plank
  • Side Plank (right)
  • Back Plank +/- Knees Up
  • Side Plank (left)
  • Punching (diagonal Across Body) And Knee Up
  • Sideways Running :)
  • Side Squat Lateral Raise / Side Kick Right
  • Side Squat Lateral Raise / Side Kick Left
  • Push-ups
  • Mountain Climbers
  • Fast Feet!!
  • Hooks
  • Uppercuts
  • Lunges Right / Heel Knee Taps
  • Lunges Left / Heel Knee Taps
  • Lateral Elbow To Knee Right / Stand On One Leg Weight Circle
  • Lateral Elbow To Knee Left / Stand On One Leg Weight Circle
  • Biceps / Breakdancing
  • Shoulder Press / Bear Crawls
  • Lunge Back (forward Punches) Kick Forward Right
  • Lunge Back (forward Punches) Kick Forward Left
  • Split Squat / Bird Dog Weighted Right
  • Split Squat / Bird Dog Weighted Left
  • Skiing
  • Squat To Donkey Kicks
  • Bent Over Row One Leg Right / Russian Twists
  • Bent Over Row One Leg Left / Glute Bridges
  • Climb The Ladder
  • Butt Kicks
  • Andy Spier Raise Right / Triceps
  • Andy Spier Raise Left / Kicky Legs
  • Warmup 3:00
  • Jogging 0:30
  • Arms across body JJ 0:30
  • Arm reach over + squat JJ 0:30
  • Rest 0:20
  • Squat / Skater and hop 0:45
  • Rest 0:10
  • Plank 0:45
  • Side plank right 0:30
  • Back plank +/- knees up 0:30
  • Side plank left 0:30
  • Rest 0:20
  • Squat / Skater and hop 0:45
  • Rest 0:10
  • Punching (diagonal across body) and knee up 0:45
  • Sideways running :) 0:45
  • Rest 0:20
  • Side squat lateral raise / side kick RIGHT 0:45
  • Rest 0:10
  • Side squat lateral raise / side kick LEFT 0:45
  • Rest 0:10
  • Push ups 0:20
  • Mountain climbers 0:20
  • Rest 0:20
  • Side squat lateral raise / side kick RIGHT 0:45
  • Rest 0:10
  • Side squat lateral raise / side kick LEFT 0:45
  • Rest 0:15
  • Fast Feet!! 0:30
  • Hooks 0:30
  • Uppercuts 0:30
  • Rest 0:20
  • Lunges Right / Heel knee taps 0:45
  • Rest 0:10
  • Lunges Left / Heel knee taps 0:45
  • Rest 0:20
  • Lunges Right / Heel knee taps 0:45
  • Rest 0:10
  • Lunges Left / Heel knee taps 0:45
  • Rest 0:20
  • Lateral elbow to knee RIGHT / Stand on one leg weight circle 0:45
  • Rest 0:10
  • Lateral elbow to knee LEFT / Stand on one leg weight circle 0:45
  • Rest 0:20
  • Lateral elbow to knee RIGHT / Stand on one leg weight circle 0:45
  • Rest 0:10
  • Lateral elbow to knee LEFT / Stand on one leg weight circle 0:45
  • Rest 0:20
  • Biceps / breakdancing 0:45
  • Rest 0:10
  • Shoulder press / bear crawls 0:45
  • Rest 0:20
  • Biceps / breakdancing 0:45
  • Rest 0:10
  • Shoulder press / bear crawls 0:45
  • Rest 0:20
  • Lunge back (forward punches) kick forward RIGHT 0:45
  • Lunge back (forward punches) kick forward LEFT 0:45
  • Rest 0:20
  • Split squat / bird dog weighted RIGHT 0:45
  • Rest 0:10
  • Split squat / bird dog weighted LEFT 0:45
  • Rest 0:20
  • Split squat / bird dog weighted RIGHT 0:45
  • Rest 0:10
  • Split squat / bird dog weighted LEFT 0:45
  • Rest 0:20
  • Skiing 0:30
  • Squat to donkey kicks 0:20
  • Rest 0:20
  • Bent over row one leg RIGHT / Russian twists 0:45
  • Rest 0:10
  • Bent over row one leg LEFT / Glute bridges 0:45
  • Rest 0:20
  • Bent over row one leg RIGHT / Russian twists 0:45
  • Rest 0:10
  • Bent over row one leg LEFT / Glute bridges 0:45
  • Rest 0:20
  • Climb the ladder 0:30
  • Butt kicks 0:30
  • Rest 0:20
  • Andy Spier Raise RIGHT / Triceps 0:30
  • Rest 0:10
  • Andy Spier Raise LEFT / Kicky legs 0:30
  • Rest 0:20
  • Andy Spier Raise RIGHT / Triceps 0:30
  • Rest 0:10
  • Andy Spier Raise LEFT / Kicky legs 0:30
  • Cooldown 4:00

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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