Curated Workouts
KettlebellWorkouts
One bell, dozens of sessions. Swings for conditioning, get-ups for control, complexes for strength. Pick a preset, set your bell down beside you, and press start.
One bell, dozens of sessions. Swings for conditioning, get-ups for control, complexes for strength. Pick a preset, set your bell down beside you, and press start.
Ten rounds of 0:30 two-handed swings with 0:30 rest. Steady hinge, sharp hips, relaxed grip. The simplest kettlebell session there is.
Five Turkish get-ups per side, alternating, with a long rest between each rep. Move slowly — get-ups reward patience and reveal where mobility is missing.
Five rounds of 1:00 snatches with 1:00 rest. Pacing prep for the ten-minute snatch test — find a sustainable cadence and switch hands when you need to.
Five kettlebell movements covering hinge, press, squat, pull, and carry — three rounds at 0:40 work, 0:20 rest. Use a moderate-heavy bell and reset breathing between stations.
Four leg-dominant movements rotated for four rounds at 0:45 work, 0:15 rest. Targets glutes, quads, and posterior chain — your legs will let you know it.
Three movements, eight rounds each, finished one at a time before moving to the next. Group format means full focus on one pattern at a time — fight for technique as fatigue stacks up.
Two movements stacked: snatches then thrusters. Five rounds of each at 0:40 on, 0:20 off. Conditioning with a bite — pace the snatches so you can survive the thrusters.
Pavel Tsatsouline's classic minimalist session: ten sets of ten two-handed swings on the minute, then five Turkish get-ups per side with a generous rest between each. Strength and conditioning from one bell.
Armor Building Complex by Dan John — clean, press, then front squat, repeated as one continuous flow on each side. Two passes per side with a rest between, building total-body strength and structural integrity.
A ladder of swings and goblet squats — work intervals climb from 0:20 to 1:00 then back down. Asymmetric on purpose: the descent feels easier than the climb, but it isn’t.
Fixed work/rest intervals, repeated for a set number of rounds.
Rotate through named exercises with optional breaks. Stations of any duration.
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
Simple timed rounds with breaks. Boxing, MMA, sparring.
Build any interval sequence from scratch, one by one.
Stack other timers into a multi-block session, cycled as a whole.
The full Seconds experience — on iPhone, Apple Watch, and Android.