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Strength and Conditioning 45min Group Session

Timer Duration: 31:25 Rollover intervals for more details.

Exercises:
  • Dynamic Stretches
  • Stop
  • Suicides
  • Break
  • Push-ups / Squats
  • Rest
  • Renegade Rows / Goblet Squats
  • Dumbbell Overhead Press / Walking Lunges
  • Break - Switch Upper>lower / Lower>upper
  • Break -partner Back Up
  • Reverse Crunches
  • Swap / Rest
  • End Round 1 Break
  • Beginning Of 2nd Round
  • Dumbbell Ovh Press / Walking Lunges
  • End Round 2
  • Dynamic Stretches 2:30
  • Stop 0:40
  • Suicides 3:00
  • Break 0:45
  • Push-ups / Squats 0:40
  • Rest 0:15
  • Renegade Rows / Goblet Squats 0:40
  • Rest 0:15
  • Dumbbell Overhead Press / Walking Lunges 0:40
  • Break - Switch Upper>Lower / Lower>Upper 2:00
  • Push-ups / Squats 0:40
  • Rest 0:15
  • Renegade Rows / Goblet Squats 0:40
  • Rest 0:15
  • Dumbbell Overhead Press / Walking Lunges 0:40
  • Break -partner back up 1:00
  • Reverse Crunches 0:40
  • Swap / Rest 0:15
  • Reverse Crunches 0:40
  • End Round 1 Break 3:00
  • Beginning of 2nd round 0:20
  • Push-Ups / Squats 0:40
  • Rest 0:15
  • Renegade Rows / Goblet Squats 0:40
  • Rest 0:15
  • Dumbbell OVH Press / Walking Lunges 0:40
  • Break - Switch Upper>Lower / Lower>Upper 2:00
  • Push-Ups / Squats 0:40
  • Rest 0:15
  • Renegade Rows / Goblet Squats 0:40
  • Rest 0:15
  • Dumbbell OVH Press / Walking Lunges 0:40
  • Rest 1:00
  • Reverse Crunches 0:40
  • Swap / Rest 0:15
  • Reverse Crunches 0:40
  • End Round 2 2:00

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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