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The DailyHiit Show Rerun| Episode 24 | Presented by BodyRock

December 30, 2015 3 min read

Hey BodyRockers!! If you guessed that today was Tabata day then you guessed right!  What better way to feel amazing as we close out 2015 than with a heart pumping Tabata workout!  Today's workout will work your entire body - get ready for it!! These workouts can be easily delivered straight to your inbox!  Just sign up for the workouts here and check the workouts box! We are building so much momentum as we come into the new year!  We're showing up everyday, making time for ourselves, and getting a head start on those resolutions.  Keep it up!  It's ok to have a rest day but don't take a rest week or two.  Keep showing up with me and giving everything you have and you'll be so proud that you did! Keep your feedback coming!  We start shooting season 2 soon!  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 24: Full Body Tabata | Breakdown

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

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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