Hey BodyRockers,
Today's workout was my absolute favorite tabata series from season 1! Get ready! Let's do this!
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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.
