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The DailyHiit Show | Episode 19 | Presented by BodyRock

December 24, 2015 3 min read

Today's Coffee Talk

https://youtu.be/2e-_p0O-gMs Hi BodyRockers!! Get ready for this full body tabata fun!!  I've put together sweet combinations of heart pumping plyometrics with body sculpting exercises...leaving you feeling the burn all over! As you get ready to spend some quality time with your friends, family and loved ones, I want to ask one favor....enjoy your time!  Don't stress about calories, don't restrict your fun!  That doesn't mean go overboard and eat every dessert on the table (that's absolutely something I would do!), but enjoy yourself!  You've worked extremely hard both in your workouts and with your mindful eating choices.  You know that you're going to continue to make good choices - you'll do HIITs, you'll eat a balanced plate at dinner - don't stress about anything!  Is that a deal? SO, knowing we're going to have some fun, I want you to work EXTRA hard during this tabata!  Let's knock it out NOW!! As always, let us know if you like today's HIIT.  Post your comments or questions on the  BodyRock Facebook page or the Jacqui Light - BodyRock Facebook page!  If you love seeing these workouts, please share them with your friends and family! See all of our equipment and much more in the store: http://shop.bodyrock.tv Enjoy your Daily Hiit Workout, the breakdown is below! Jack x

Episode 19: Full Body Tabata Blast | Breakdown

Set your timers to 20 seconds of work and 10 seconds of rest!

Tabata 1

A. Plie Jump Squat

Start in a wide plie squat (heels in, toes out), squat down and jump up.  When you jump up cross your legs at center.  Land softly back in the wide squat.

B. Slider Frog Legs

Start in plank with sliders under your feet.  Draw your knees in to your chest, then circle them out and back to end up back in plank.

Tabata 2

A. Side to Side Donkey Kicks

Start with your hands on the bench, legs together and both legs on the right side of the bench.  Keeping your hands stationary the entire time, hop both feet over the bench to land on the left side of the bench.  Repeat going back and forth.

B. Burpee Box Jump

Start in plank.  Hop your feet up to your hands, come to standing and hop on top of the bench.  Reverse the motion to come back to the starting position.

Tabata 3

A. Slider Mountain Climbers

Start in plank with sliders under your feet.  Quickly pull your right knee into your chest and then extend your right leg as you pull your left knee into your chest.

B. Broad Jump Burpee

Start standing at one end of you mat.  Squat down and jump to the other side of the mat.  Place your hands on the ground, hop your feet back to plank.  Hop your feet back up to your hands, return to standing.  Jump up and do a 1/2 turn to repeat the broad jump burpee.


1. Reverse Lunge + 2 Lateral Raises

Start standing with weights in your hands.  Lunge back with your left leg, knees should be at 90 degrees.  Lift your arms out to your sides and then lower them back down - that’s one lateral raise.  Do 2 then return to standing and repeat by lunging your right leg back.

2. Balance Trainer Push-up

Start in plank with one foot on the Balance Trainer and the other on the floor.  Do 1 push-up and then switch your feet out.

3. Rear Delt Row + Squat Hop

Start standing with ONE weight in your right hand, in a slightly squatted position and chest forward about 45 degrees towards the ground.  Engage your rear shoulder (deltoid) as you draw your elbow up and out the side; lower your arm back to starting - that’s 1 rear felt row - do 2 and then do 1 squat hop forward and 1 back.  Repeat other side.

4. Walk Out Push-ups

Start in plank with both feet on the balance trainer.  Do 1 regular push-up and then walk your hands back (1/2 the distance) towards the balance trainer, your booty should be in the air.  Do 1 decline push-up.  Walk your hands back out to the starting position.

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