The DailyHiit Show Rerun | Season 1 | Episode 14 | Presented by BodyRock

Episode 14: Tabata Full Body Blast | Breakdown

Set your timers to 20 seconds of work, 10 seconds of rest!  Do each tabata set 4x before moving on to the next set of tabatas.

Tabata 1

A. Hi – Low Frog

Start in a wide, plie squat (heels in, toes out).  Place hands on the ground and hop your feet up in the air clicking your heels.  Land softly and return to a standing wide squat position.  Immediately jump up in the air clicking your heels.  Land softly in the wide squat position and repeat.

B. Squatted Shoulder Press

Start in a squatted position.  With weights in hands, palms facing in towards your face and elbows in by your sides, extend your arms 45* up in the air.  You should be making a W motion as you extend and retract your arms.

Tabata 2

A. Alternating Push-up

Start in plank – your right arm will do a tricep push-up as your left arm does a regular push-up.  Do 1 push-up, then move your right arm forward 4inches, as you move your left arm back 4in.  Now your left arm will do a tricep push-up as your right arm does a regular push-up.

B. Jumping Lunge Power-up

Start in a lunged position with your right leg forward, left leg back.  As you transition your weight forward over your right leg, draw your left leg forward and knee into you chest as you hop up off your right foot.  Return to the starting lunge position and do 1 jumping lunge.  Now your left leg should be forward with your right leg back.  Draw your right leg forward and knee into your chest as you hop up off your left foot.  Repeat.

Tabata 3

A. X-out Push-up

Start in plank, hop your feet out wide as you lower down into a push-up.  As you push-up, hop your feet back in.

B. Star Jumps

Start standing, legs together, knees bent and fingertips touching the ground.  Hop up and extend your body into an X position – legs wide, arms lifted and wide.  Land softly in the starting position.

Burnout:

1. Clam Side Kick (R)

Start sitting on your right side, legs together, and knees bent at 90*.  As you push your hips up to the ceiling (so now you should be in a modified side plank with your right hand and right knee on the ground, straight line from your head to your knees), kick your left leg out the side and punch your left arm out the side.  Reverse the motion to return to the starting position.

2. Side Lunge Pulse (R)

Come into a deep side lunge – your right leg bent, left leg straight.  Your right toe should be pointed slightly out, with your heel in.  Pulse – lift and lower only a few inches.  Never fully straighten your right leg!

3. Diagonal Leg Lift (R)

Start on your hands and knees.  Keep your left shin planted on the ground the entire time throughout this exercise.  Left knee under your left hip.  Extend your right leg out to a 45* angle behind you, flex your foot – engage your glute as you lift your right leg up, lower it down 3/4 of the way, not the whole way.  Repeat this lift and lower the entire time.

4. Clam Side Kick (L)

Start sitting on your left side, legs together, and knees bent at 90*.  As you push your hips up to the ceiling (so now you should be in a modified side plank with your left hand and left knee on the ground, straight line from your head to your knees), kick your right leg out the side and punch your right arm out the side.  Reverse the motion to return to the starting position.

5. Side Lunge Pulse (L)

Come into a deep side lunge – your left leg bent, right leg straight.  Your left toe should be pointed slightly out, with your heel in.  Pulse – lift and lower only a few inches.  Never fully straighten your left leg!

6. Diagonal Leg Lift (L)

Start on your hands and knees.  Keep your right shin planted on the ground the entire time throughout this exercise.  Right knee under your right hip.  Extend your left leg out to a 45* angle behind you, flex your foot – engage your glute as you lift your left leg up, lower it down 3/4 of the way, not the whole way.  Repeat this lift and lower the entire time.