In this 10‑minute, lockdown‑focused Tabata workout video, the host (Daniel Bourke) guides viewers through a single‑round circuit of five bodyweight movements—shoulder taps, staggered squats, hollow hold, stationary‑crab (tabletop) and cobra push‑ups—performed for 30 seconds on, 30 seconds off, repeated twice for a total of 10 minutes. The instructor emphasizes proper form, balance regressions, breathing, and core engagement, while repeatedly reminding viewers that the goal is modest blood flow and immune support rather than exhaustion. Interwoven throughout the session are brief health‑philosophy asides (movement, sleep, food as pillars of health), personal reading recommendations (the book Food Fix and Dostoevsky’s Notes from the Underground), and motivational encouragement to stay safe, stay active, and practice hygiene during the COVID‑19 pandemic. The video also mentions a Tabata timer app and invites audience interaction for future exercise ideas.
Chapters
Welcome back everyone to episode 2 of Reps for Rona. And because we're all on lockdown at the moment, or if you're not, you kind of should be. Stay home if you can to reduce the spread of this virus. I figured it'd be a good idea over the next few weeks to basically post one of these 10-minute videos every day so we can work out together, stay indoors, stay active, stay moving. So on this episode, we have 5 exercises Actually, that's a lie. We've got one exercise and it's the warm-up mixed with the other exercises and it's just 10 minutes of elaborate dance. So join in, this is what we're going to do. No, I'm kidding, but that's a good warm-up. We have shoulder taps, staggered squats, hollow hold, stationary crab, and cobra push-ups. Alrighty. Starting your Tabata workout. Get ready. We're going to start. We've got 10 minutes, 30 seconds on, 30 seconds off. Exercise. Beautiful. First one, shoulder taps. Down on the ground, tap shoulder, tap shoulder. Remember, we're not going for pace here, we just want to get through the movements. 30 seconds of moving. That's it, keep it up. Tap each of your shoulders. Nice! Keep going. Rest. There we go. Oh, beautiful. One down. So we've got 5 exercises. We're going to go through them for 2 rounds, 30 seconds on, 30 seconds off. It will total up 10 minutes. So we've done one of shoulder taps. The next thing we have is staggered squats. Now we're going to start with the right foot forward and then move to the left foot forward in the second round. So the way we start a staggered squat is just like this, one foot forward, one foot back. So I'm going to go like this. Exercise. And then just down and up, 30 seconds. If you're struggling to find balance, go a little bit slower. If you can't find balance at all, you can do double leg squats, but I'm going to be doing staggered squats. If you can do these, do these. So I do Brazilian jiu-jitsu, and this is a great, a great sort of technique to practice when you're trying to get down and lunge towards someone in a wrestling technique to take them down. Rest. Wonderful. So even I was losing a bit of balance there. Um, all right, staggered squats are done. Then we have hollow hold. Now this is kind of going to work similar, similar sort of muscle region as a plank, but you do it on your back. So we'll start out like this, lying flat on the ground, arms fully extended, legs fully extended. What we're going to do is lift our arms and legs off the ground while sucking our belly button in to our spine. We're just going to hold it here. You want to breathe nice and deep, breathe right into your belly button. Try and pull that belly button against your spine. The further you extend out your arms and legs, the harder it gets. Rest. Beautiful. Now up and off the ground. That's another one for maybe next time. We can just spend 30 seconds getting up and off the ground. So we've done hollow holds, and now we're going to do stationary crab. Well, this, this exercise might have a different name, but it's the best one I could actually think of. And once you see it, you kind of realize that, oh, it's sort of like a stationary crab. If it's— if you've got a better name for it, let me know. So we're going to start on all fours reversed and bring One leg forward, one arm over, and then one leg under, one arm over. Remember, it's opposite arm, opposite leg. We're going this way, then right leg, left arm, left leg, right arm, right leg, left arm, left leg, right arm. I'm even confusing myself here. Rest. The point there You just do it like a— I'm not actually sure what this is. Tabletop. We'll call it tabletop. And then just make sure you're moving, changing arms, changing legs. But we're supposed to be resting for that. So, wonderful, we're 4 through. The next one is cobra push-ups. Now, if you're ever in doubt of trying to— not sure what movements you could do. Just think of nature, how do animals move? Now, this isn't really how a cobra moves, but I got told these are cobra push-ups, and so I'm calling them cobra push-ups. And we're going down, across, right, up, down, across, right, up, down, right, left, up, down, left, right, Up, down, right, left, up. Rest. Beautiful. Pop up to the top. Okay. So, we've been one round through. How good is that? So, we're back to shoulder taps. By the way, while you're here, I'm reading a great book, Food Fix. If you're looking for something to read while you're locked indoors, this is an amazing book on how the food system is basically fucked. So I'm educating myself on that as a proponent of health. Oh, we'll continue that next rep. We've got shoulder taps, shoulder taps, left, right. Again, nice and slow here. The goal of these Reps for Rona sessions is not to exhaust ourselves, but just to get up, get a little bit of blood flow happening, get moving, Get active, boost that amoon system. Amoon system. Amoon. Immune system. There we go. Rest. Wonderful. Now, where were we? Yeah, as a proponent of health, especially first principles health, that's movement, sleep, food. They're probably the three pillars of health. And it all comes back to if you, if you're having a bad diet, no amount of movement, no amount of Reps for Rona are going to help fix your health issues. So in order to fix the food system, I need to educate myself more about it. Alright, we are up to staggered squats, this time left foot forward. Down. This is almost like a, like a lunge here, but that's what we're focused on doing. We go straight ahead. Just down and up, right foot back, left foot forward. That's it, keep going, keep going. We're doing this rezzarona, keeping our immune system high so we can beat this disease, and we will beat this disease. Yes! Beautiful, staggered squats done too. Hollow hold, we're up to hollow hold. I actually find hollow hold quite difficult. It's showing me I need to work on my core. You could even— what we might do is a reverse hollow hold. So same sort of movement we did before with the hollow hold, remember our arms and legs extended, but this time instead of lying on our backs, we'll lie on our stomach. So let's get set up, down on the ground, extended arms, extended legs. There we go, almost like you're a banana. That's it. Channel your inner banana. Mmm, banana. How you keeping yourself entertained? Or what are you doing when you're locked up at home? This is how I entertain myself— by dancing. Rest. There we go. Beautiful. Been doing a lot of reading. Got a stack of books I gotta go through. Check out those books. What are you reading at the moment? I'm reading Food Fix. I'm also reading Notes from the Underground by, how do you say that, Dostoevsky? Dostoevsky? Great, great book. Oh, Ken's beside ourselves. What do we got? We're finishing it off. Cobra push-ups. Oh no, stationary crab. Down on the ground. That's it. You might even reverse this one. So reverse. Remember, all we're doing here is just swapping our opposite arms and opposite leg in a circular motion. Hence, we are stationary crabs. Mix it up if you want. Variety is the spice of life, right? We'll spend this rest session doing a little dancing, so shake it out because we've only got one more left. We got cobra push-ups. If you have any suggestions of exercises you'd like to to see in this Reps for Rhona session, leave a comment below. What bodyweight exercises are your favorite? We might, might try that in one of the next videos because, as I said, make one of these for the next few weeks. Exercise: cobra push-ups. Let's finish this off, 30 seconds. Down, right, left, up, down, right, left, up, down, right, left, up, down, right, left, up. We've been going right too much. Let's go left, right, up, down, left, right, up, down, left, right, up. Rest. Woo! That is 10 exercises. Now this is going to go off in a second. We might just can that. Workout pause. Workout pause, beautiful. That's a great little simple timer app, isn't it? Tabata on the App Store, I believe it's called, if you want to try this out yourself. So that was 10 simple exercises. We had shoulder taps, staggered squats, left and right feet, hollow hold, stationary crab, and cobra push-ups. Again, it's just— goal here is not to overexert ourselves. It's just to work up a little bit of blood pump, have a little bit of fun while doing it, and get ourselves moving if we've been spending too much time stationary at this office chair, like I do during the day. But wherever you are in the world, I hope you stay safe, hope you stay alert, and please leave a comment below if you'd like to see anything else in a future video. Otherwise, keep moving, and don't forget, if you're happy and you know it, wash your hands. See you next time.
