445 Timer

Intense Duration 4 minutes 30 seconds

Exercises

Set 1: 1 round

Any Exercise

2 minutes

Hold

15 seconds

Rest

15 seconds

Any Exercise

1 minute

Hold

15 seconds

Rest

15 seconds

Any Exercise

30 seconds

Hold

15 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

3 Minute Timer

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3 min

Stop And Hold (5 Minute Timer)

Intense

5 min

60/20 7:40 Minutes

Intense

8 min

Chest Press 3 Minutes

Moderate

3 min

Upper Body

Dumbbells

Shouler WO (40/20)

Moderate

6 min

Shoulders

Dumbbells, Chair

EZ Crunches #4

Moderate

2 m 30 s

Core

No Equipment

445 Timer

Exercises

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