Curated Workouts
Stretching & MobilitySessions
Slow it down. Hip openers, thoracic resets, hamstring work, and full-body wind-downs — held long enough to actually do something. Roll out a mat, breathe through the nose, and let each pose settle in.
Slow it down. Hip openers, thoracic resets, hamstring work, and full-body wind-downs — held long enough to actually do something. Roll out a mat, breathe through the nose, and let each pose settle in.
A short flow to take the body from sleep to ready: spine, hips, shoulders, then a long final fold. Asymmetric on purpose — each pose is held as long as it deserves, not on a fixed clock.
A six-minute fix for shoulders, hips, and neck after too long at a screen. Stand up, push the chair back, and take it slow — the goal is breath and undoing, not a workout.
Eight rounds of 0:30 dynamic mobility with 0:15 between to switch sides or poses. Keep it light and continuous — leg swings, arm circles, hip openers — and let the body decide what it needs.
Four hip-mobility stretches rotated for two rounds at 1:00 work, 0:20 release. Lizard, pigeon, frog, and butterfly — covers internal and external rotation across the round.
Three deep hip stretches, three rounds each, finished one stretch at a time before moving to the next. Group format means progressive depth — each round, settle a little lower than the last.
A progressive hamstring session — holds get longer as the body opens up. Asymmetric on purpose: the standing fold is short, the closing pancake is long. Stay with the breath, especially at the bottom.
Four shoulder stretches rotated for three rounds at 0:45 work, 0:15 release. Pec opener, cross-body, thread-the-needle, and overhead reach — opens both anterior and posterior chains.
Three thoracic mobility drills, three rounds each, finished one drill at a time before moving on. Group format lets each pattern accumulate range — open-book, cat-cow, and child-pose-with-reach.
A focused flow for the spine — flexion, extension, rotation. Asymmetric on purpose: twists held short and even side-to-side, child's pose long at the end to settle everything down.
Long, passive holds for the hips and legs — yin-style, two minutes apiece. Settle into the shape, breathe slowly, and don't chase depth; the time does the work, not effort.
A short, supported flow to drop the nervous system before sleep. Asymmetric on purpose — the legs-up-the-wall close is the longest pose, intentionally. Dim the lights and breathe out longer than you breathe in.
Four rounds of 2:00 deep stretching with 0:30 transition between. Pick four poses before you start — one per round. Long enough to actually change tissue length; short enough to stay focused.
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.