cero

WORKOUT TIMERS

Core workout

Six moves for the whole core, 40 seconds on and 20 off, twice through, with a timer ready to run

A strong core takes more than a long plank. This routine works the front, sides and back of your trunk with six moves, 40 seconds each with 20 seconds of rest, done twice with a minute between. With a 3-minute warm-up it takes about 15 minutes.

Interval timer

Total time: 15:20

Warm-up, cool down and blocks

Ready when you are

03:00

Keyboard: Space starts or pauses, ← and → change interval, M turns the sound on or off, F goes full screen.

Keep this tab open and in front: browsers can slow down timers in background tabs. The Cero app keeps going with your screen locked, on your Apple Watch and in the Dynamic Island.

The workout

Rounds 1 to 6, in order

  1. Front plank: forearms under your shoulders, body in a straight line.
  2. Dead bug: on your back, slowly lower the opposite arm and leg.
  3. Side plank, left: hips high, body straight.
  4. Side plank, right: the same on the other side.
  5. Glute bridge: lift your hips, pause, and lower slowly.
  6. Bird dog: on hands and knees, reach out the opposite arm and leg.

The timer counts the moves as rounds: round 1 is the front plank and round 6 is the bird dog. Block 2 goes through all six again.

Make it easier or harder

  • Easier: 30 seconds of work and 30 of rest, or planks on your knees.
  • Harder: 45 seconds of work and 15 of rest, or a third block.
  • Quality first: when your hips sag or your back arches, rest until the next round. The plank timer shows how to build up your hold.

Run it in Cero

  1. Create an advanced timer and add an interval for each move, with a short rest after each one.
  2. Give moves and rests their own colors, so you can tell them apart at a glance.
  3. Select the intervals and duplicate them for the second block.
  4. Save it, and run it on your iPhone or your Apple Watch.

YOUR NEXT SESSION STARTS HERE

Bring the effort.
We’ll keep the time.

Cero is free to download for iPhone, iPad and Apple Watch.

Download Cero
Cero’s interval builder on iPhone 18 Pro, with the template picker, warm-up, work, recovery and cool-down intervals, and per-interval timing controls

Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.