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

Hi BodyRockers! Get ready, I'm holding nothing back!  We're going to torch fat as we tabata our way to a healthy, toned body! Never miss another workout!  Get these daily workouts emailed directly to you.  Just sign up for the workouts here and check the workouts box! During today's workout, I want you to consciously think about giving every once of effort for no other reason other than - you can!  Your body has given you the beautiful ability to be get stuff done!  So do that!  You are so much stronger than you give yourself credit for - don't forget that.  As we go through intense workouts, our mind will play tricks on'll tell us to stop, to do other things, to give up - DON'T!  When those thoughts start creeping in, shut them down immediately!  If you truly feel ready to give up, I challenge you to do 5 more reps - deal? After that little pep talk talk are you ready to smash today's workout?! What do you think so far of season 2?  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: 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.  

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