Your Cart is Empty

The DailyHiit Show Rerun | Season 2 | Episode 9 | Presented by BodyRock

February 04, 2016 3 min read

Hi BodyRockers! Get ready!!  Today is tabata day!  Your heart rate will be up, sweat dripping and character tested with today's workout!  Let's do it! Never miss another workout!  Get these daily workouts emailed directly to you.  Just sign up for the workouts here and check the workouts box! What would you love to see incorporated into season 3?  Post your comments, questions and workout pics 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 9: Total Body Tabata | Breakdown

Set your timers to 20 seconds of work and 10 seconds of rest.  Do 4 total rounds of each tabata set before moving on to the next.

Tabata 1

A. Sandbag Press + Low Jacks

Start standing with the sandbag in hand at chest height.  Bend your knees and stay low the entire time.  Hope your feet out while at the same time pressing the bag straight out front.  Hop your feet back in and draw the bag back into your chest.  Hop your feet out and this time press the bag straight up.  Hop your feet back in and draw the bag to your chest.

B. Duck Unders

Start standing with the sandbag on your back.  Squat down as low as possible as you laterally step to the left.  Make the motion that you’re ducking under a wire as you laterally go back and forth left and right.

Tabata 2

A. Plank Jack + Star Jump

Start in plank with your feet on the dome side of the balance trainer (flat side should be on the ground).  Do 1 plank jack – hop your legs out and then back in. Hop your feet to your hands to get into a low crouched position and then explosively jump up spreading your arms and legs out wide.  Land softly in a low crouched position and then hop back into plank and to repeat the exercise.

B. Side to Side Lunge

Start standing with weights in hands.  Take a huge step out to the right.  Bend your right knee to 90 degrees (keep your left leg straight) and reach your left hand to the ground to the outside of your right foot.  Push back up to standing and repeat other side.

Tabata 3

A. Mountain Climbers

Start in plank with your feet on the dome side of the balance trainer (flat side should be on the ground).  Quickly pull one knee in and then the other.

B. High Knees

Start standing with a weight in hand and arms extended straight over head.  Stay light on your feet as you quickly pull one knee into your chest and then the other.


1. Plank Front, Lateral Raise

Start in plank with weights in hands.  Keep your body in a straight line as you lift your arm to the front and then out to the side.  Do 1 side and then the other.

2. Straight Bar Front Raise

Start with your knees on the dome side of the balance trainer.  Place one end of the straight bar into a corner and add weight to the other side.  Your hand should have a grip on the weighted side.  Press the bar straight up and down to work the front of your shoulder.

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 372 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.