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The DailyHiit Show | Episode 9 | Presented by BodyRock

December 10, 2015 3 min read

Today's Coffee Talk

https://www.youtube.com/watch?v=cF_WPjJfE5Y&feature=youtu.be Tabatas are the name of the game for Episode 9!  Jacqui holds nothing back for this full body workout.  Get ready to give every ounce of strength and effort as you make your way through today's workout! Quite often we're asked "how quick should I start seeing results?"  It's a natural question right?  We live in a world that caters to providing things faster than ever before.  We see advertisements all the time about taking a pill to drop the pounds quickly.  What BodyRock is all about is giving you the tools to live a healthy lifestyle.  There is no magic pill - in order to see results, a few things are required - patience (because it takes time), consistency and a balanced diet.  If you're showing up and working out with me and eating nutritious, whole foods, you'll generally start seeing results in about 3 weeks.  I say generally because everyone is different.  Do not - I repeat - do not get discouraged if you aren't seeing results immediately - remember when I said it takes time?  It does, it takes time. Also - what are you considering as "results"?  If you focus only on the number on the scale, it can be a bit misleading.  These workouts are going to help in building muscle which, in turn, weighs more than fat.  Consider other things - measurements, how your clothes fit and most importantly - how you feel.  It takes a strong person to show up daily and workout with me - nobody is making you do that, you're doing it on your own.  Be proud of that!  Be proud that you are a strong fighting, BodyRocker! We love hearing your feedback, please keep it coming!  Post it to the BodyRock Facebook page or the Jacqui Light - BodyRock page!  If you know someone that could be a part of our community, share our workouts with them! For today's workout I used the following equipment: bodyrock weighted vest balance trainer bodyrock sandbag bar and weights See this equipment and much more in the store: http://shop.bodyrock.tv Enjoy your Daily Hiit Workout, the breakdown is below! Jack x

Episode 9: Full Body Tabata | Breakdown

Tabata 1

A. Sandbag Clean + Press

Start standing with the sandbag at your feet.  Squat down as you pull the bag up and roll your arms under the bag (the bag should now be resting on top of your arms), come to a standing position.  Press the bag straight over head.  Reverse the motion to return to your starting position.  Repeat.

B. Football Drill

Start standing, feet wider than hip width - do quick feet for 3 seconds, then drop to plank.  Quickly up back up to your feet and repeat.

Tabata 2

A. Burpee Tuck Jump

Start in plank, jump your feet to your hands come to standing and explosively jump up pulling your knees into your chest for a tuck jump.

B. Push-up Knee Pull

Do 1 push-up, then pull your right knee into your chest.  Extend your right leg back out to plank.  Do 1 push-up, then pull your left knee into your chest.  Return to plank and repeat.

Tabata 3

A. Ski Hops

Start in plank, keep your legs together as you hop both feet to your right elbow.  Hop back to plank.  Keep your legs together as you hop both feet to your left elbow.  Hop back to plank.  Repeat.

B. Bunny Hops

Have something to jump over - I’m using the BodyRock sandbag.  Keep legs together, squat down and hop off of both feet as you jump over your bag.  Immediately hop back over to your starting position.  Repeat.

Burnout:

1. One Arm Plank Punches (R)

Start in a 1 arm plank, weight in your right hand.  Do 3 front punches with your right hand.  Hop your feet to your hand and come to a squatted position.  As you stand, punch your hand straight up to the ceiling - do that 3 times.  Return to the 1 arm plank and repeat.

2.  Swimmers

Start laying belly-down on your balance trainer with arms extended straight out front.  Pull your elbows straight back and then circle them out and around so they end up extended out front.  Repeat.

3.  One Arm Plank Punches (L)

Start in a 1 arm plank, weight in your left hand.  Do 3 front punches with your left hand.  Hop your feet to your hand and come to a squatted position.  As you stand, punch your hand straight up to the ceiling - do that 3 times.  Return to the 1 arm plank and repeat.

4.  Decline Push-ups

Have feet elevated, knees slightly bent and booty in the air.  Bend your elbows as you lift and lower doing decline push-ups.

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