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9. Core. Required: Mat and 1 medium plate. Demonstrate Horse stance

Timer Duration: 4:29 Rollover intervals for more details.

Exercises:
  • Lay On Floor Plate At Forehead
  • 2 2 C Crunch
  • Crunch Then Alt Leg Extention
  • Fast Bicycle Crunch
  • Transition To Horse Stance
  • 2 2 Horse With Alt Arm Lift
  • Now Add Alternating Leg Lift
  • Mountain Climbers
  • Sprint
  • Transition To Hip Bridge
  • Hip Bridge With Alt Leg Extension
  • Pulse Crunches With Feet On Floor
  • Now Feet Off Floor
  • Now Extend Legs To 45 Degrees
  • Lay on floor plate at forehead 0:08
  • 2 2 C Crunch 0:18
  • Crunch then alt leg extention 0:31
  • Fast Bicycle crunch 0:30
  • Transition to horse stance 0:07
  • 2 2 Horse with alt arm lift 0:08
  • Now add alternating leg lift 0:31
  • Mountain Climbers 0:15
  • Sprint 0:30
  • Transition to hip bridge 0:08
  • Hip bridge with alt leg extension 0:38
  • Pulse crunches with feet on floor 0:15
  • Now feet off floor 0:15
  • Now extend legs to 45 degrees 0:15

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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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