Hip OpenerFlow
Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.
The WorkoutBriefing
Movements
- 01
Pigeon Pose
30s per side per cycle; timer swaps automatically
- 02
Lizard Pose
30s per side per cycle; timer swaps automatically
- 03
Frog Pose
45s held; ease in slowly
- 04
90/90 Hip Stretch
30s per side per cycle; timer swaps automatically
Scaling
Lighter
drop split holds to 20s per side; come out of frog if hips lock up
Deeper
45s per side; add a third cycle.
What Today's TimerLooks Like
4 poses × 2 cycles. Mix of 60s split holds and 45s symmetric. 10s transition, 30s cycle break.
The PastSix Days
Three-Block Chipper
Tue, Apr 14 · One long task list, one running clock. Fifty squats, forty mountain climbers, thirty push-ups, twenty sit-ups, ten burpees — finish before the fifteen-minute buzzer.
- 1 INTERVAL
Total15:00
Squat / Push-Up Tabata
Mon, Apr 13 · Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.
- 2 MOVEMENT ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
E2MOM Couplet
Sun, Apr 12 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.
- 1 MOVEMENT
- 2:00 WORK
- 10 ROUNDS
Total20:00
Core Isometrics
Sat, Apr 11 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.
- 4 MOVEMENT ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Long-Station Circuit
Fri, Apr 10 · Three stations rotated three times at seventy-five seconds of work. Long intervals reward consistent breathing and steady output.
- 3 MOVEMENT ROTATION
- 1:15 WORK
- 0:20 REST
- 3 ROUNDS
Total16:15Ten-Minute Triplet AMRAP
Thu, Apr 9 · Ten minutes, three movements, ten reps each. Cycle squat → push-up → sit-up and count rounds. Steady pace beats a fast start.
- 1 INTERVAL
Total10:00
SecondsInterval Timer
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Build Your OwnTimer
- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
- Stations
Circuit
Rotate through named exercises with optional breaks. Stations of any duration.
- Blocks
Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
- Combat
Round
Simple timed rounds with breaks. Boxing, MMA, sparring.
- Control
Custom
Build any interval sequence from scratch, one by one.
- Stacks
Compound
Stack other timers into a multi-block session, cycled as a whole.
