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  • HIIT Timer (25:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 4:30
    • Low Intensity 0:45
    • High Intensity 4:30
    • Low Intensity 0:45
    • High Intensity 4:30
    • Low Intensity 0:45
    • High Intensity 4:30
    • Low Intensity 0:45
    • High Intensity 4:30

  • HIIT Timer (9:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30
    • Low Intensity 0:30
    • High Intensity 1:30

  • Partner Workout (9:05)

    Exercises:
    • R1db:plank Drag Throughs Bw:plank Hold
    • R2db:overhead March Bw: Side Shuffle + Floor Touch
    • R3db:alternating Db Snatches Bw: Inchworms
    • R4db: Single Db Good Mornings Bw: Glute Bridge Hold + Pulses
    • R5 Db: Single-arm Push Press Bw: Bear Crawl Shoulder Taps
    • R6 Db: Russian Twists Holding Db Bw: Hollow Hold
    • R7db: Devil’s Press Bw: Mountain Climbers
    • R8 Db: Db Squat Thrust Bw: Squat Hold
    • R1DB:Plank drag throughs BW:Plank hold 0:25
    • Pass the DB 0:05
    • R1DB:Plank drag throughs BW:Plank hold 0:25
    • Rest 0:15
    • R2DB:Overhead march BW: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • R2DB:Overhead march BW: Side shuffle + floor touch 0:25
    • Rest 0:15
    • R3DB:Alternating DB snatches BW: Inchworms 0:25
    • Pass the DB 0:05
    • R3DB:Alternating DB snatches BW: Inchworms 0:25
    • Rest 0:15
    • R4DB: Single DB Good mornings BW: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • R4DB: Single DB Good mornings BW: Glute bridge hold + pulses 0:25
    • Rest 0:15
    • R5 DB: Single-arm push press BW: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • R5 DB: Single-arm push press BW: Bear crawl shoulder taps 0:25
    • Rest 0:15
    • R6 DB: Russian twists holding DB BW: Hollow hold 0:25
    • Pass the DB 0:05
    • R6 DB: Russian twists holding DB BW: Hollow hold 0:25
    • Rest 0:15
    • R7DB: Devil’s press BW: Mountain climbers 0:25
    • Pass the DB 0:05
    • R7DB: Devil’s press BW: Mountain climbers 0:25
    • Rest 0:15
    • R8 DB: DB squat thrust BW: Squat hold 0:25
    • Pass the DB 0:05
    • R8 DB: DB squat thrust BW: Squat hold 0:25

  • Partner Workout (1:06:09)

    Exercises:
    • R1a Db:plank Drag Throughs Bw:plank Hold
    • Round 1b Db: Plank Drag Throughs Bodyweight: Plank Hold
    • Round 2a Db: Overhead March Bodyweight: Side Shuffle + Floor Touch
    • Round 2b Db: Overhead March Bodyweight: Side Shuffle + Floor Touch
    • Round 3a Db: Alternating Db Snatches Bodyweight: Inchworms
    • Round 3b Db: Alternating Db Snatches Bodyweight: Inchworms
    • Round 4a Db: Single Db Good Mornings Bodyweight: Glute Bridge Hold + Pulses
    • Round 4b Db: Single Db Good Mornings Bodyweight: Glute Bridge Hold + Pulses
    • Round 5a Db: Single-arm Push Press Bodyweight: Bear Crawl Shoulder Taps
    • Round 5b Db: Single-arm Push Press Bodyweight: Bear Crawl Shoulder Taps
    • Round 6a Db: Russian Twists Holding Db Bodyweight: Hollow Hold
    • Round 6b Db: Russian Twists Holding Db Bodyweight: Hollow Hold
    • Round 7a Db: Devil’s Press Bodyweight: Mountain Climbers
    • Round 7b Db: Devil’s Press Bodyweight: Mountain Climbers
    • Round 8a Db: Db Squat Thrust Bodyweight: Squat Hold
    • Round 8b Db: Db Squat Thrust Bodyweight: Squat Hold
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Pass the DB 0:05
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Pass the DB 0:05
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Pass the DB 0:05
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Pass the DB 0:05
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Pass the DB 0:05
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Pass the DB 0:05
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Pass the DB 0:05
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Rest 0:15
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Rest 0:15
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Pass the DB 0:05
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Pass the DB 0:05
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Pass the DB 0:05
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Pass the DB 0:05
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Pass the DB 0:05
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Pass the DB 0:05
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Pass the DB 0:05
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Rest 0:15
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Rest 0:15
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Pass the DB 0:05
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Pass the DB 0:05
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Pass the DB 0:05
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Pass the DB 0:05
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Pass the DB 0:05
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Pass the DB 0:05
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Pass the DB 0:05
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Rest 0:15
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Pass the DB 0:05
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Pass the DB 0:05
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Pass the DB 0:05
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Pass the DB 0:05
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Pass the DB 0:05
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Pass the DB 0:05
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Pass the DB 0:05
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Rest 0:15
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Rest 0:15
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Rest 0:15
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Rest 0:15
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Rest 0:15
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Rest 0:15
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Rest 0:15
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Rest 0:15
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Rest 0:15
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Rest 0:15
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25

  • Partner Workout (18:21)

    Exercises:
    • R1a Db:plank Drag Throughs Bw:plank Hold
    • Round 1b Db: Plank Drag Throughs Bodyweight: Plank Hold
    • Round 2a Db: Overhead March Bodyweight: Side Shuffle + Floor Touch
    • Round 2b Db: Overhead March Bodyweight: Side Shuffle + Floor Touch
    • Round 3a Db: Alternating Db Snatches Bodyweight: Inchworms
    • Round 3b Db: Alternating Db Snatches Bodyweight: Inchworms
    • Round 4a Db: Single Db Good Mornings Bodyweight: Glute Bridge Hold + Pulses
    • Round 4b Db: Single Db Good Mornings Bodyweight: Glute Bridge Hold + Pulses
    • Round 5a Db: Single-arm Push Press Bodyweight: Bear Crawl Shoulder Taps
    • Round 5b Db: Single-arm Push Press Bodyweight: Bear Crawl Shoulder Taps
    • Round 6a Db: Russian Twists Holding Db Bodyweight: Hollow Hold
    • Round 6b Db: Russian Twists Holding Db Bodyweight: Hollow Hold
    • Round 7a Db: Devil’s Press Bodyweight: Mountain Climbers
    • Round 7b Db: Devil’s Press Bodyweight: Mountain Climbers
    • Round 8a Db: Db Squat Thrust Bodyweight: Squat Hold
    • Round 8b Db: Db Squat Thrust Bodyweight: Squat Hold
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Pass the DB 0:05
    • R1a DB:Plank drag throughs BW:Plank hold 0:25
    • Rest 0:15
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Rest 0:15
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Pass the DB 0:05
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Rest 0:15
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Rest 0:15
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Pass the DB 0:05
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Rest 0:15
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Pass the DB 0:05
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Rest 0:15
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Rest 0:15
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Rest 0:15
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Rest 0:15
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Rest 0:15
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Rest 0:15
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Rest 0:15
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Rest 0:15
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Rest 0:15
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Rest 0:15
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25

  • Partner Workout (18:21)

    Exercises:
    • Round 1a Db: Plank Drag Throughs Bodyweight: Plank Hold
    • Round 1b Db: Plank Drag Throughs Bodyweight: Plank Hold
    • Round 2a Db: Overhead March Bodyweight: Side Shuffle + Floor Touch
    • Round 2b Db: Overhead March Bodyweight: Side Shuffle + Floor Touch
    • Round 3a Db: Alternating Db Snatches Bodyweight: Inchworms
    • Round 3b Db: Alternating Db Snatches Bodyweight: Inchworms
    • Round 4a Db: Single Db Good Mornings Bodyweight: Glute Bridge Hold + Pulses
    • Round 4b Db: Single Db Good Mornings Bodyweight: Glute Bridge Hold + Pulses
    • Round 5a Db: Single-arm Push Press Bodyweight: Bear Crawl Shoulder Taps
    • Round 5b Db: Single-arm Push Press Bodyweight: Bear Crawl Shoulder Taps
    • Round 6a Db: Russian Twists Holding Db Bodyweight: Hollow Hold
    • Round 6b Db: Russian Twists Holding Db Bodyweight: Hollow Hold
    • Round 7a Db: Devil’s Press Bodyweight: Mountain Climbers
    • Round 7b Db: Devil’s Press Bodyweight: Mountain Climbers
    • Round 8a Db: Db Squat Thrust Bodyweight: Squat Hold
    • Round 8b Db: Db Squat Thrust Bodyweight: Squat Hold
    • Round 1a DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1a DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Rest 0:15
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Pass the DB 0:05
    • Round 1b DB: Plank drag throughs Bodyweight: Plank hold 0:25
    • Rest 0:15
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Pass the DB 0:05
    • Round 2a DB: Overhead march Bodyweight: Side shuffle + floor touch 0:24
    • Rest 0:15
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Pass the DB 0:05
    • Round 2b DB: Overhead march Bodyweight: Side shuffle + floor touch 0:25
    • Rest 0:15
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Pass the DB 0:05
    • Round 3a DB: Alternating DB snatches Bodyweight: Inchworms 0:24
    • Rest 0:15
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Pass the DB 0:05
    • Round 3b DB: Alternating DB snatches Bodyweight: Inchworms 0:25
    • Rest 0:15
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4a DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Rest 0:15
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Pass the DB 0:05
    • Round 4b DB: Single DB Good mornings Bodyweight: Glute bridge hold + pulses 0:25
    • Rest 0:15
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5a DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Rest 0:15
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Pass the DB 0:05
    • Round 5b DB: Single-arm push press Bodyweight: Bear crawl shoulder taps 0:25
    • Rest 0:15
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6a DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Rest 0:15
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Pass the DB 0:05
    • Round 6b DB: Russian twists holding DB Bodyweight: Hollow hold 0:25
    • Rest 0:15
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7a DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Rest 0:15
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Pass the DB 0:05
    • Round 7b DB: Devil’s press Bodyweight: Mountain climbers 0:25
    • Rest 0:15
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8a DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Rest 0:15
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25
    • Pass the DB 0:05
    • Round 8b DB: DB squat thrust Bodyweight: Squat hold 0:25

  • Tabata Timer (3:50)

    Exercises:
    • Exercise 1
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20

  • HIIT Timer (34:10)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:10
    • High Intensity 6:00
    • Low Intensity 1:00
    • High Intensity 6:00
    • Low Intensity 1:00
    • High Intensity 6:00
    • Low Intensity 1:00
    • High Intensity 6:00
    • Low Intensity 1:00
    • High Intensity 6:00

  • HIIT Timer ( Level 1) (4:40)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:10
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30

  • HIIT Timer ( Level 1) (4:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:10
    • High Intensity 0:20
    • Low Intensity 0:40
    • High Intensity 0:20
    • Low Intensity 0:40
    • High Intensity 0:20
    • Low Intensity 0:40
    • High Intensity 0:20
    • Low Intensity 0:40
    • High Intensity 0:20

  • HIIT Timer ( Level 1) (4:20)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:10
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10

  • HIIT Timer ( Level 1) (4:10)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10
    • Low Intensity 0:50
    • High Intensity 0:10

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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