Seconds Pro Download App

Then click either of the workout plans to upload to your Seconds Pro account

Bodyweight Only

Timer: 40 sec work / 10 sec rest
Rounds: Complete 3 rounds (or as many as you’d like)

  1. Alternating Reverse Lunge
    🔹 25–30 reps | 💪 Leg strength & balance
  2. Hand Release Push-Up
    🔹 15–20 reps | 💪 Chest, arms, core
  3. Hollow Body Hold
    🔹 25–35 sec | 💪 Core endurance
  4. Bodyweight Squats
    🔹 20–30 reps | 💪 Explosive leg power
  5. Bear Crawl (FWD/BWD)
    🔹 40–50m | 💪 Shoulder stability & control
  6. Run in Place
    🔹 High heart rate | 💪 Speed & conditioning
  7. Hip Bridge
    🔹 20–30 reps | 💪 Glute & core activation
  8. Burpee
    🔹 12–20 reps | 💪 Full-body finisher


Dumbbells + Bodyweight

Timer: 35 sec work / 15 sec rest
Rounds: 5 rounds (or scale as needed)

  1. DB Goblet Squat
    🔹 20–25 reps | 💪 Lower body + core
  2. DB Bent Over Row
    🔹 15–20 reps | 💪 Back, biceps, posture
  3. V Sit Hold (on floor)
    🔹 Legs up | 💪 Core & rotational strength
  4. Single-Leg Lunge Right (BW or DBs at sides)
    🔹 8–10 each side | 💪 Legs, control, balance
  5. Single-Leg Lunge Left (BW or DBs at sides)
  6. DB Thruster (Squat to Press)
    🔹 8–10 reps | 💪 Total-body power & conditioning