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Intervals
30s on · 30s off
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30s
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Rest
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30s
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Defaults to 30:30. Full set, warm-up and cooldown controls live on the workout screen.
My gear
Goblet Squat
Quads · Kettlebell
Push-ups
Chest · Bodyweight
Incline Push-ups
Chest · Bench
Supported DB Row
Back · Dumbbells, Bench
Shoulder Shrugs
Shoulders · Dumbbells
5 Minute Run
Cardio · Bodyweight
Bench Step-Ups
Legs · Bench
Dips
Chest / Tri · Dip Bar
Hex Bar Deadlift
Posterior · Hex Bar
Standing Overhead Press
Shoulders · Dumbbells
KB Overhead Press
Shoulders · Kettlebell
Pull-ups
Back · Pull-up Bar
Farmer Carry March
Core / Grip · Kettlebell
Plank Shoulder Taps
Core · Bodyweight
Goblet Carry Hold
Core · Kettlebell
DB Curl
Biceps · Dumbbells
DB Floor Press
Chest · Dumbbells
Bench Press
Chest · Bench, Dumbbells
Reverse Lunge
Legs · Bodyweight
Lunge
Legs · Bodyweight
Walking Lunge
Legs · Bodyweight
Dumbbell Lunge
Legs · Dumbbells
Dead Bug
Core · Bodyweight
Glute Bridge
Glutes · Bodyweight
Incline Treadmill Walk
Cardio · Treadmill
Treadmill Run
Cardio · Treadmill
Air Squat
Quads · Bodyweight
Split Squat
Quads · Bodyweight
Wall Sit
Quads · Bodyweight
Calf Raises
Calves · Bodyweight
Single-Leg Glute Bridge
Glutes · Bodyweight
Glute Kickbacks
Glutes · Bodyweight
Wide Push-ups
Chest · Bodyweight
Diamond Push-ups
Triceps · Bodyweight
Pike Push-ups
Shoulders · Bodyweight
Bear Crawl
Core · Bodyweight
Mountain Climbers
Core · Bodyweight
High Knees
Conditioning · Bodyweight
Jumping Jacks
Conditioning · Bodyweight
Step Jacks
Conditioning · Bodyweight
Skater Steps
Glutes · Bodyweight
Squat Jumps
Quads · Bodyweight
Forearm Plank
Core · Bodyweight
Side Plank
Core · Bodyweight
Hollow Body Hold
Core · Bodyweight
Superman Hold
Back · Bodyweight
Bird Dog (Opposite Arm & Leg)
Core · Bodyweight
Inchworms
Core · Bodyweight
Kettlebell Hip Hinge
Glutes · Kettlebell
Deadlift to Press
Full body · Kettlebell
Dumbbell Thruster
Full body · Dumbbells
Single-Arm Press
Shoulders · Dumbbells
Suitcase Carry March
Core · Dumbbells
Goblet Hold Squat
Quads · Kettlebell
Kettlebell Russian Twist
Core · Kettlebell
Burpees
Full body · Bodyweight
Bent-Over DB Row
Back · Dumbbells
KB Single-Arm Row
Back · Kettlebell
Chin-ups
Lats · Pull-up Bar
Dead Hang
Core / Grip · Pull-up Bar
Rear Delt Fly
Rear Delts · Dumbbells
KB Suitcase Deadlift
Posterior · Kettlebell
DB Chest Fly
Chest · Dumbbells, Bench
Treadmill Push Pace
Cardio · Treadmill
Treadmill Hill Push
Cardio · Treadmill
Shadow Boxing
Cardio · Bodyweight
Fast Feet
Cardio · Bodyweight
Butt Kicks
Cardio · Bodyweight
Lateral Shuffle
Cardio · Bodyweight
Squat Punch
Conditioning · Bodyweight
Plank Jacks
Conditioning · Bodyweight
Hammer Curl
Biceps · Dumbbells
Concentration Curl
Biceps · Dumbbells, Bench
Overhead Tricep Extension
Triceps · Dumbbells
DB Skullcrusher
Triceps · Dumbbells, Bench
Bench Dips
Triceps · Bench
Lateral Raise
Shoulders · Dumbbells
Front Raise
Shoulders · Dumbbells
Arnold Press
Shoulders · Dumbbells
Pike Shoulder Taps
Shoulders / Core · Bodyweight
DB Romanian Deadlift
Hamstrings · Dumbbells
Single-Leg RDL
Hamstrings · Dumbbells
Hamstring Walkouts
Hamstrings · Bodyweight
DB Calf Raise
Calves · Dumbbells
Single-Leg Calf Raise
Calves · Bodyweight
Hanging Knee Raise
Core · Pull-up Bar
KB Suitcase Carry
Core / Grip · Kettlebell
Flutter Kicks
Core · Bodyweight
Reverse Crunch
Core · Bodyweight
Side Plank Reach-Through
Core · Bodyweight
Hand-Release Push-ups
Chest · Bodyweight
Bench Tricep Dips
Triceps · Bench
Straight Bar Dip
Chest / Tri · Dip Bar
Slow Dip Negatives
Chest / Tri · Dip Bar
Under-Bar Row
Back · Pull-up Bar
Slow Pull-up Negatives
Back · Pull-up Bar
Wide-Grip Pull-ups
Lats · Pull-up Bar
Leg Tuck
Core · Pull-up Bar
Assisted Pistol Squat
Quads · Bodyweight
Jumping Split Lunges
Legs · Bodyweight
Sit-ups
Abs · Bodyweight
Bicycle Crunch
Abs · Bodyweight
Low Crawl
Full body · Bodyweight
Loaded Carry March
Core / Grip · Dumbbells
Cat-Cow
Core · Bodyweight
Child's Pose
Back · Bodyweight
Downward Dog
Hamstring · Bodyweight
Kneeling Hip Flexor Stretch
Quads · Bodyweight
Supine Spinal Twist
Back · Bodyweight
Seated Hamstring Stretch
Hamstring · Bodyweight
Standing Calf Stretch
Calves · Bodyweight
Chest Opener Stretch
Chest · Bodyweight
Overhead Triceps Stretch
Tri · Bodyweight
Cross-Body Shoulder Stretch
Shoulders · Bodyweight
Neck Side Stretch
Shoulders · Bodyweight
Butterfly Groin Stretch
Glutes · Bodyweight
Cobra Stretch
Back · Bodyweight
Ankle Mobility Rock
Calves · Bodyweight
Standing Quad Stretch
Quads · Bodyweight
Lying Hamstring Raise Stretch
Hamstring · Bodyweight
Standing Straddle Stretch
Hamstring · Bodyweight
Standing Toe Touch
Hamstring · Bodyweight
Left Standing Hamstring Stretch
Hamstring · Bodyweight
Right Standing Hamstring Stretch
Hamstring · Bodyweight
Left Standing Quadriceps Stretch
Quads · Bodyweight
Right Standing Quadriceps Stretch
Quads · Bodyweight
Left Neck Lateral Flexion Stretch
Shoulders · Bodyweight
Right Neck Lateral Flexion Stretch
Shoulders · Bodyweight
Left Standing Back/Shoulder Rotation Stretch
Back · Bodyweight
Right Standing Back/Shoulder Rotation Stretch
Back · Bodyweight
Right Standing Chest Stretch
Chest · Bodyweight
Left Standing Chest Stretch
Chest · Bodyweight
Right Overhead Triceps Stretch
Tri · Bodyweight
Left Overhead Triceps Stretch
Tri · Bodyweight
Left Standing Calf Stretch
Calves · Bodyweight
Right Standing Calf Stretch
Calves · Bodyweight
Standing Hip Flexor Stretch
Quads · Bodyweight
Standing Figure-Four Glute Stretch
Glutes · Bodyweight
Butterfly Stretch
Glutes · Bodyweight
Child's Pose
Back · Bodyweight
Side Plank Dips
Obliques · Bodyweight
Push Through Ab Crunch
Abs · Bodyweight
Arm Reaching Crunch
Abs · Bodyweight
Leg Up Toe Touch
Abs · Bodyweight
Cross Arm Crunch
Abs · Bodyweight
Double Crunch
Abs · Bodyweight
Hollow Rocks
Abs · Bodyweight
Dead Bug
Abs · Bodyweight
Plank Shoulder Taps
Abs · Bodyweight
Plank Reach-Outs
Abs · Bodyweight
V-Ups
Abs · Bodyweight
Sit-Throughs
Abs · Bodyweight
Bear Hold
Abs · Bodyweight
Lying Leg Raise
Lower Abs · Bodyweight
Reverse Crunch
Lower Abs · Bodyweight
Flutter Kicks
Lower Abs · Bodyweight
Heel Taps
Lower Abs · Bodyweight
Scissor Kicks
Lower Abs · Bodyweight
Slow Mountain Climbers
Lower Abs · Bodyweight
Hanging Knee Tucks
Lower Abs · Pull-up Bar
Hanging Leg Raise
Lower Abs · Pull-up Bar
Crunch
Upper Abs · Bodyweight
Crunch Hold Pulses
Upper Abs · Bodyweight
Toe Touch Crunch
Upper Abs · Bodyweight
Frog Crunch
Upper Abs · Bodyweight
Butterfly Sit-up
Upper Abs · Bodyweight
Bicycle Crunch
Obliques · Bodyweight
Side Plank Hold
Obliques · Bodyweight
Alternating Heel Touch
Obliques · Bodyweight
Windshield Wipers
Obliques · Bodyweight
Russian Twist
Obliques · Bodyweight
Suitcase Hold
Obliques · Kettlebell
Dumbbell Side Bend
Obliques · Dumbbells
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