Daniel Bourke leads a 10-minute Tabata-style circuit with ten full-body movements, one minute each, no rest built in. He cues form, names the muscles each exercise targets, and offers modifications. The workout includes single-leg deadlifts, fire hydrants, hollow holds, and burpees, with an option to repeat for 20 minutes.
Chapters
Day 22 Reps for Rona. Who's ready? Who's checking in? You checking in? You ready to move? Because what are we doing today? If you're just tuning in, if you haven't watched the other rest of the series, we've been doing 10-minute style workouts with 30 seconds on and 30 seconds off. But today we're going to mix it up a little because it is day 22, and why not? We're going to step it up. We're going to do 10 different exercises. We're going to do a whole body workout, 10 different exercises, 1 minute each, no rest. Well, that's the goal at least. Now, the theme is rest when needed, and so even though there is no rest scheduled in this 10-minute session, if you need to take a break, take a break, because that's what I'm going to be doing. So, let's get started. We've got 10 minutes on the clock. We'll do 1 exercise. Welcome to your Tabata workout. Get ready. 1 exercise for 1 minute. And then another exercise for another minute. We'll start with some hops. We're going head to toe hops and calf raises. Now, I really like this one to start off because it gets your whole body shaken up, like you can dance around, you can move around, shake it all about, because we're trying to get our bodies nice and warm for the workout that's about to come. So you can even stop and do some some steady pace calf raises. Remember, the theme here is we're going right from the foot to the head. And now we'll go back to hops. We'll even do some jumps. Pretend we got a skipping rope. You could even, if you wanted to, you could do this with the skipping rope at the start. Skipping is a great way to warm up. Get some fast jumps. Get some high jumps. Back and forth. Go single leg, go left foot for a bit, right foot for a bit. Beautiful. And now we've got a single leg stiff deadlift. So one leg here, touch your foot, reach out. So come back and we're going to swap legs. So right leg, right hand, right hand touches foot, Left hand, left leg extends. Let's go again, swap legs. I need to— I'm confusing myself here, but all we're doing is just opposite leg, opposite arm stretches out, and that's it. I'll go for a side-on view here. Stretch out. Now, this is tackling the hamstring and the glute. That's what we want to— we've done the calves, we've done the lower body, the feet. So now we're moving up the leg. We're going right, stretch out, we're just alternating each time. Left leg extends, right arm points out. Exercise. Beautiful, that was a quick minute. And so now we have fire hydrant/donkey kick. So come down on all fours, this one is for the glutes. So, we're going fire hydrant first, out like that, your leg's gonna be out to the right, and then back to the center, and then extend out like a donkey kick. And then we do it with the left leg. So, extend out, left, and then kick back like a donkey. Beautiful. We go right leg out, and then back to center, keep that knee off the ground, kick out, Wonderful. Now we're doing left leg. Out like a fire hydrant, mark your territory, and then kick out. That's it. Right leg, fire hydrant, back to center, kick out. Hold it, squeeze it, nice. Bring it back to center. Now same with the left. Out, back to center, kick out. Beautiful. One more. Exercise. Wonderful. Now, we have single leg ankle taps. Now, I'm going to go like this, tap like that. It's a bit of a balance, but if you can't balance, feel free to lean down, put your foot out like that. So, this is what we're trying to do, alternating legs. I'm kicking one of mine back, trying to do it with only one foot on the floor. This is focusing on the quads here. Wonderful. The lower you can go, ah, the lower you can go, ah, the lower you can go, the better. Oh, lost balance there. So this is a great one for not only strength, but for balance, right? It's also a progression towards a single leg pistol squat, which is actually quite hard to do. Wonderful. I can't fully do them yet. I'd like to be able to. There we go. Keep it going back, leg out for balance, down and tap. Exercise. Now we've got a sprinter's lunge. So again, as low as you can go for this one. So start in that lunge position, and then we're gonna swap into the right leg. So like this, the lower you can go, the better. Now if you can't do that, just feel free to do regular lunges with this one. Alright? So, we go here, back. This one's gonna get the heart rate up. It's also gonna work the glutes, the feet, the quads. This is almost a whole body workout here. If you need to rest, rest when needed, remember. Nearly lost my footing there. That's it, keep it going. When you start to lose concentration, that's a sign you need a break. Exercise. Okay, now we have elbow to knee extensions. So we've got here, back on all fours again, opposite arm, opposite leg extends, comes back, meets in the middle. We'll do 2 each, 2 each side and then swap. Wonderful, that's 2 on the left for me. You might have started the other side and extend. Really focus on when you extend here, point your toe, point your fingers, and then really point out. There we go. Oh, I can feel my heart rate from that last one. Definitely got the blood flowing now. Beautiful, keep it up. Oh, I did about 4 there, lost count. That's alright. 2 on the left, very nice. Other side, one more. Exercise. There we go. So now we've got a hollow hold. For a whole minute. Let's see if we can do it. Down, flat, belly button to suck it into spine, extend your arms, extend your legs. This is going to work the core. So we've done our lower body, now we're up to the core. I can feel that engage straight away. Lock that, suck that belly button into the spine. Remember, if you need to rest, that's perfectly fine. Point those fingers, point those toes, it'll help you out. Pretend you've got— you're like a hammock and you want someone sitting in the middle so you're being stretched right out. Deep breath. Exercise. Oh yes! Now, what do we have? I believe we're up to the upper body. Hand raise push-ups. So, we're going push-up, hands off the ground. Push-up, hands off the ground. These are the ones we did yesterday in the military style workout, and I liked them so much, they've come back. Keep it up, whole minute this time. That's it, pushing right through. Keep it up, whole minute. If you need to take a break, take a break. Rest when needed. Oh yeah, getting hard now. Exercise. Beautiful. Alrighty, so we have some reverse snow angels. This is going to tackle the back. Again, this one is from yesterday. I liked it so much, it's come back. So extend your hands, pretend you're making a snow angel but just in the air. Keep your shoulders and quads off the ground. That's it. Arms extended, bring them back, turn your hands up towards the roof when they touch your glutes. That's it. These are going to be some beautiful snow angels we're making here. Keep those toes pointed, swim back. Arms extended, And then we swim— swing back and squeeze. Beautiful, keep it up. We've got 1 minute on the clock today. Rest when needed. All right, my surprise, my favorite one, burpees for a minute to finish off. Down, push up. Up, clap, try to touch the roof. Down, clap. Push up, up, clap. United Spartan Race, I've done a couple of them actually, and the punishment if you fail an exercise or an obstacle is 30 burpees. You ever tried to do 30 burpees in a row? That's hard, man. Keep it up. Not long now. 10 seconds. One more. Oh yes! Done. Victory. Great workout. You spent 10 minutes 7 seconds exercising. I love hearing that little robotic voice at the end. Look at this, quote from Michael Jordan. Not sure if you can see that, but anyway, I'll read it out. Just play, have fun, enjoy the game. That's what we're doing. We're enjoying the game of movement. What an opportunity we have to be able to move around and just get the blood flowing. Now, that was 10 in 10, 1 minute each. If you want an advanced version of that, like a next level version, you go through it twice, nice and simple. There'd be a whole body head to toe workout. We started off with the calf raise/hop, change legs, uh, single leg hinge for the hamstring and butt, fire hydrant and donkey kick. That's for the glute as well. Then we went into single— look at this, see that heavy breathing? That's what you want. That's when you know it's working, right? And then we go single leg ankle taps. Remember, you can reach out and get balance if you want, right? That's a great one to focus on balance and quad strength. Then we moved up into sprinter lunges. If you can't do the sprinter lunges, start with lunges. That's a great one for, for cardio. The faster you do it, the harder it is. Elbow to knee touches, that was for our core. Then we did the hollow hold, and with hand, hand raised push-ups, that's going to be great for your upper body. And then snow, reverse snow angels, we're trying to hit the back. Back's pretty hard to do with just your body weight only, but we managed to do it. And we finished off with a minute straight of burpees. Now, as I said, if you really wanted to, you could watch this video twice or just put a timer on and go through that, go through that loop twice for yourself. 10 exercises, 20 minutes, 1 minute each. That's a challenge. Rest when needed and stay safe, keep moving. I'll see you tomorrow.
