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The WeekendHiit | Episode 28 | Presented by BodyRock

January 03, 2016 3 min read

Hi BodyRockers!! Today is all about tabatas!  Get ready as we push ourselves to the ax for 20 seconds of work followed by 10 seconds of rest.  This workout will fly by, I promise you that! You never want to miss a workout?  Get them emailed to you!  Just sign up for the workouts here and check the workouts box! I know there are times when working out is the furthest thing on your mind - maybe work is really crazy, maybe the kids are sick, maybe you're just feeling down in the dumps.  Working out is more than just about getting in shape...it's also releasing those endorphins that help keep us happy and reduce stress, among a number of other benefits.  We don't need to spend hours in the gym.  We could put in 12 minutes right now that will hugely benefit you in the long run.  Don't believe me?  Give me 12 minutes and you'll see! Shooting for season 2 starts soon!  Make sure to give us your feedback about season 1!  Post your comments or questions 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 28: WeekendHiit - Tabata | Breakdown

Set your timers to 20 seconds of work and 10 seconds of rest!  3 Rounds!

Tabata 1

A. Sandbag Swing

Start with legs wider than hip width and slight bend in your knees with sandbag between legs.  As you stand, push your hips forward and swing the sandbag up to eye level.  Return to the starting position with a slight bend in your knees as your bag swings between your legs.

B. Burpee Hop Over

Lay the sandbag lengthwise on the mat.  Start on the left side of the bag do 1 burpee, return to standing and hop over the bag.  Repeat.

Tabata 2

A. Goblet Squat

Start with feet wider than hip width.  Squat down below parallel and then return to standing.

B. Walking Push-Ups

Start in plank.  Your feet will remain stationary throughout this entire exercise.  Walk your left hand to the left one pace and then move your right hand to the left one pace.  Do 1 push-up.  walk your hands to the right two paces.  Do 1 push-up.

Tabata 3

A. Side-to-Side Taps

Using the Balance Trainer, start with one foot on top and the other at the side.  Drive up through the foot that’s planted on the balance trainer.  As you hop over to the other side, replace the foot that’s planted on the Balance Trainer.  Repeat.

B.  Balance Trainer Burpee

Start in plank, hands on the Balance Trainer.  Hop feet around Balance Trainer, jump up and bring feet together to land on the Balance Trainer.  Return to the starting position.


1. Single Leg Bridge (R)

Plant your right heel on the Balance Trainer, left leg should be straight up in the air.  Start with your hips hovering 2 inches off the ground.  Squeeze your hips up to the ceiling.  Repeat.

2. Bridge

Both heels should be digging into the Balance Trainer.  Lift and lower your hips.

3. Single Leg Bridge (L)

Plant your left heel on the Balance Trainer, right leg should be straight up in the air.  Start with your hips hovering 2 inches off the ground.  Squeeze your hips up to the ceiling.  Repeat.

4. Heels In Bridge

Both heels should be together and toes should be pointing outwards.  Lift and lower your hips.

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