Hey BodyRockers!
It's Thursday - you know what that means...Tabata Day!! This was the first tabata of season 2 - can you go faster and harder than you did the first time you knocked this one out? That's the goal! Let's do it!
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Enjoy your Daily Hiit Workout, the breakdown is below!
Jack x
Episode 4: Full Body Tabata | Breakdown
Set your timers to 20 seconds of work and 10 seconds of rest! Do each tabata set 4 times before moving on to the next!
Tabata 1
A. One Arm Burpee Tuck
Start by planting your left hand down, hop your feet back to come into a single arm plank. Hop your feet back up to your hands and jump up. As you jump up, draw your knees into your chest. Repeat, this time planting your right hand down.
B. Clean, Squat and Press
Start standing with the straight bar at your feet. Squat down as you pull the bar up and roll your arms under the bar so that your elbows are now pointing forward, come to a standing position. The bar should now be resting at shoulder height. Squat down. As you stand, press the bar straight over head. Reverse the motion to return to your starting position. Repeat.
Tabata 2
A. Squat Touchdowns
Start standing, legs narrow and arms by your side. Hop your legs out wide and squat down low. As you come into the squat reach your right hand down to the ground. Hop your legs back to center. Repeat, hopping back out to a wide squat, this time reaching your left hand down to the ground.
B. Straight Bar Lunges
Start with the straight bar resting at your upper back. Keeping your right foot planted, lunge back with your left foot. Bend both knees to 90 degrees. Push off your left foot to return to standing. Immediately step back with you right foot, keeping your left foot planted. Bend both knees to 90 degrees. Return to standing and repeat.
Tabata 3
A. Lateral Walk with Sandbag
Start in a squatted position, holding the parallel handles of the sandbag and the sandbag resting on your forearms. Take 3 steps to the right - STAY LOW. Twist your torso to the right as you roll the sandbag down to the ground and then immediately roll it back up on top of your forearms. Take 3 steps to the left, again staying squatted low. Twist your torso to the left as you roll the sandbag down to the ground and then immediately roll it back up on top of your forearms. Repeat.
B. Jumping Curtsy Lunges
Start in a lunge position - right leg forward, left leg back, and knees bent to 90 degrees. Your front toe should be turned slightly outwards ALWAYS during this move. Jump up in the air switching your legs. Your left leg should be in front now, right leg in back.
Burnout:
1. V-sit + Twist (L)
Start sitting with your body in the shape of a V - legs together and lifted to 45 degrees and core tight - also at 45 degrees. Arms should be extended overhead with a weight in hand. Twist your torso to the left as you guide the weight to the outside of your left hip. Twist your torso as you guide the weight back to center.
2. Crossbody Abs (L)
Start in plank. You’re going to keep your left leg elevated the entire time. Lift your left leg and guide it out the side about 45 degrees. Slowly draw your left knee under your body to your right elbow. Pull it in so tight that you left hip slightly dips down to the left. Return back to the starting position and repeat.
3. V-sit + Twist (R)
Start sitting with your body in the shape of a V - legs together and lifted to 45 degrees and core tight - also at 45 degrees. Arms should be extended overhead with a weight in hand. Twist your torso to the right as you guide the weight to the outside of your right hip. Twist your torso as you guide the weight back to center.
4. Crossbody Abs (R)
Start in plank. You’re going to keep your right leg elevated the entire time. Lift your right leg and guide it out the side about 45 degrees. Slowly draw your right knee under your body to your left elbow. Pull it in so tight that you right hip slightly dips down to the left. Return back to the starting position and repeat.
5. Oblique and Spider Mountain Climbers
Do 4 oblique mountain climbers - quickly pulling your opposite knee to elbow. After the 4th one, do 4 spider mountain climbers - pull same side knee to elbow. After the 4th one return to the oblique mountain climbers.
