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Presets
Start from a ready-made timer template, then customize before training.
Presets are timing templates only. Kairox does not provide exercise instruction, medical advice, or personalised coaching.
Machine Full Body Circuit
Gym Strength Circuit
Five-station machine circuit. 45s work, 20s transition, 4 rounds with a short warm-up and cooldown.
Rounds
4
Work
45s
Rest
20s
Warm-up
120s
Cooldown
120s
Exercises
5
Lower Body Machine Circuit
Gym Strength Circuit
Lower-body machine circuit, 4 rounds of 45s work / 25s rest.
Rounds
4
Work
45s
Rest
25s
Warm-up
120s
Cooldown
120s
Exercises
5
Dumbbell Full Body Circuit
Dumbbell Circuit
Six-block dumbbell circuit, 40s on / 20s off, 3 rounds.
Rounds
3
Work
40s
Rest
20s
Warm-up
90s
Cooldown
90s
Exercises
6
Dumbbell Upper Body Circuit
Dumbbell Circuit
Upper-body dumbbell circuit, 4 rounds of 40s / 20s.
Rounds
4
Work
40s
Rest
20s
Warm-up
90s
Cooldown
90s
Exercises
5
Barbell Strength Trio
Barbell Strength Blocks
Three-lift strength block. 60s work, 90s rest between sets, 5 rounds.
Rounds
5
Work
60s
Rest
90s
Warm-up
180s
Cooldown
120s
Exercises
3
Lower Body Barbell Blocks
Barbell Strength Blocks
Lower-body barbell blocks, 60s work / 90s rest, 5 rounds.
Rounds
5
Work
60s
Rest
90s
Warm-up
180s
Cooldown
120s
Exercises
3
Cable Upper Body Circuit
Cable / Machine Circuit
Cable upper-body circuit, 4 rounds of 40s / 20s.
Rounds
4
Work
40s
Rest
20s
Warm-up
90s
Cooldown
90s
Exercises
5
Machine Push Pull Circuit
Cable / Machine Circuit
Alternating push/pull machine circuit, 45s / 20s, 4 rounds.
Rounds
4
Work
45s
Rest
20s
Warm-up
90s
Cooldown
90s
Exercises
4
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