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Sept Cardio Sculpt

Timer Duration: 45:20 Rollover intervals for more details.

Exercises:
  • Interval 1
  • Cardio Blast (base)
  • Rest + Lower Body Sculpt, Grab Weights
  • 1a: Right Slow Lat Lunge + Jack X2 (build)
  • 1b: Right Fwd Step Lunge + Jack X2 (build)
  • Pulse To Iso Hold
  • 2a: Left Slow Lat Lunge + Jack X2 (build)
  • 2b: Left Fwd Step Lunge + Jack X2 (build)
  • Burn Out: Weighted Twisties
  • Rest + Set For Cardio Blast
  • Step Cardio Blast
  • Rest + Prep For Upper Body Sculpt (grab Weights)
  • Upper Body Sculpt On Step
  • Burnout: Weighted Twisties
  • Rest + Get Ready For Cardio Blast
  • Cardio Blast On Step
  • Rest, Get Ready For Core Sculpt
  • 1a: Left Mermaid On Step
  • 1b: Plank Reaches
  • Iso Plank Hold
  • 2a: Right Mermaid
  • 2b: Walking Plank On Step
  • Bonus: Lean Back Step-pulse To Iso Hold
  • Final Cardio Blast On Step
  • Donkey Kick Burn Out
  • Cool Down
  • Interval 1 7:00
  • Cardio Blast (base) 3:00
  • Rest + Lower Body Sculpt, grab weights 0:30
  • 1A: Right Slow Lat Lunge + Jack x2 (build) 1:00
  • 1B: Right Fwd Step Lunge + Jack x2 (build) 1:00
  • Pulse to Iso Hold 0:40
  • 2A: Left Slow Lat Lunge + Jack x2 (build) 1:00
  • 2B: Left Fwd Step Lunge + Jack x2 (build) 1:00
  • Pulse to Iso Hold 0:40
  • Burn Out: Weighted Twisties 1:00
  • REST + set for Cardio Blast 0:30
  • Step Cardio Blast 3:00
  • Rest + Prep for Upper Body Sculpt (grab weights) 0:30
  • Upper Body Sculpt on step 7:00
  • Burnout: Weighted Twisties 1:00
  • Rest + get ready for Cardio Blast 0:30
  • Cardio Blast on Step 3:00
  • REST, get ready for CORE Sculpt 0:30
  • 1A: Left Mermaid on Step 1:00
  • 1B: Plank reaches 1:00
  • Iso Plank Hold 0:45
  • 2A: Right Mermaid 1:00
  • 2B: Walking Plank on step 1:00
  • BONUS: Lean Back Step-pulse to ISO Hold 0:45
  • Final Cardio Blast on Step 1:00
  • Donkey Kick BURN OUT 1:00
  • Cool Down 5:00

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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