A simple, structured workout split designed for strength, endurance, and mobility — no gym required. This project contains a Markdown-based fitness routine built for use with the Seconds Interval Timer app.
Week1.md: Full 4-day workout plan with timing, structure, and exercise breakdownWeek1.seconds: Exported timer file from the Seconds Interval Timer app- Ready-to-use format for personal tracking, sharing, or customizing
- Designed for minimal equipment (dumbbells, resistance bands, bodyweight)
- Easy to follow with interval-based timing
- Balanced split: push, pull, legs, and full-body conditioning
- Free to copy, fork, or remix — no updates planned
- Open
Week1.mdto view the full plan - Set up your intervals in the Seconds Timer app (Custom Timer mode)
- Modify exercises or timings as needed to suit your gear and goals
This project is released under the MIT License.
Feel free to use, modify, and share it — no permission needed.
Workout plan co-developed with Microsoft Copilot.
Built in Markdown for clarity, portability, and version control.