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12/11 A/C

Timer Duration: 43:45 Rollover intervals for more details.

Exercises:
  • Warm Up
  • Mobility Tabata (slams/alt Lunge Twist)
  • Break
  • Strength Tabata: (tempo Sqt/pu To Alt Row)
  • Core: Buzz Saw (feet On Sb)
  • Core: Up/dwn On Sb
  • Static Tabata: Wall Sit/oh Balance Hold
  • Core: Hollow 2 Tuck (sb On Legs)
  • Power Tabata: Risers, 10 Taps + Tuck Over\up+over
  • Core: Sb Russian Twists
  • Break (4 Ex X1 50/10 + Core)
  • Slams
  • Squats X3 Ots
  • Plank Jack (l/r Touch Indv)
  • X10 Taps + Tuck Jump Over
  • Break (4 More Ex)
  • Core: Plank With 1 Db Move Side
  • Rev Lunge Step Off To Kick Or Bal Or Touch
  • Walkover Pu
  • Tricep Dips
  • Up And Over
  • Last Push Burpees
  • Cool Down
  • WARM UP 5:00
  • MOBILITY TABATA (Slams/Alt Lunge Twist) 4:00
  • BREAK 1:00
  • STRENGTH TABATA: (Tempo Sqt/PU to alt row) 4:00
  • BREAK 1:00
  • CORE: Buzz Saw (feet on sb) 1:00
  • CORE: Up/Dwn on sb 1:00
  • STATIC TABATA: Wall Sit/OH Balance Hold 4:00
  • BREAK 1:00
  • CORE: Hollow 2 Tuck (sb on legs) 1:00
  • POWER TABATA: risers, 10 taps + tuck over\up+over 4:00
  • CORE: SB russian twists 1:00
  • BREAK (4 ex x1 50/10 + CORE) 1:00
  • Slams 1:00
  • Squats x3 OTS 1:00
  • Plank jack (L/R touch indv) 1:00
  • x10 Taps + tuck jump over 1:00
  • BREAK (4 more ex) 1:00
  • CORE: Plank with 1 DB move Side 1:00
  • Rev Lunge Step off to Kick or Bal or touch 1:00
  • walkover PU 1:00
  • tricep dips 0:45
  • Up and Over 1:00
  • Last PUSH Burpees 1:00
  • Cool Down 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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