In this 10‑minute, Tabata‑style bodyweight workout, the presenter frames the session as a heartfelt "Thank You" to healthcare workers, teachers, grocery staff and anyone contributing during the COVID‑19 lockdown. The video opens with a motivational monologue about collective spirit, daily dancing, and personal anecdotes (e.g., a cancelled Vietnam trip due to Australian lockdown). The workout consists of five exercises—technical stand, hip thrusts, burpees with a twist, froggies/frog pumps, and a plank hold—performed in 30‑second work/30‑second rest intervals, repeated for two rounds. Throughout, the instructor offers clear demonstrations, optional modifications (e.g., tabletop hip thrusts, ground‑only versions), safety reminders for confined spaces, and occasional humor. Interspersed are repeated gratitude messages, calls for viewers to comment their location and share how their country is handling the pandemic, and encouragement to keep moving daily, dance, and stay connected. The video ends with a reminder that the routine can be extended, an invitation for future‑video suggestions, and a final thank‑you to frontline workers.
Chapters
Hello everyone, welcome back to Reps for Rona, day 3, and I am so, so excited. This one is going to be called "Thank You" as a big thank you to all of the healthcare professionals, all the doctors, all the nurses, all the teachers, everyone out there. But thank you to you, everyone out there who's doing their bit to help. I can feel, I don't know if you can feel it, but I definitely can. The zeitgeist right now feels like the whole world is banding together and battling this this virus, what's going on right now, and the energy, the energy is pumping me up, right? So much so that what is very important, I must stress this, we begin every day with a little bit of dancing. It's so important. Wake up in the morning, put on Kendrick Lamar's "i," and then just start singing, "I love myself." But nonetheless, we're going to get another 10-minute body workout in, bodyweight workout that is. We've got 5 exercises. You know the drill, 30 seconds on, 30 seconds off. I'm going to get the timer started and we've got first up technical stand, hip thrusts, burpees with a little twist, froggies/frog pumps, and then plank hold. Starting your Tabata workout. Get ready. You ready? Let's do this. 10 minutes on the clock. Exercise. Technical stand. We're going to start on the ground, one arm back, jump up, stand up, back to the ground. Down, up, beautiful. We're going right, up, stand up. This is great if you get knocked over by zombies and you need to get back up on your feet and start to run away. So we're just practicing, get down on the ground, up, stand up. One more. Rest. That's it, beautiful. Man, my country just— I live in Australia, right? And I had a trip planned to go to Vietnam on April 3rd. Last week we were thinking about should we cancel or should we not? And last night our whole country just went on basically lockdown, saying no flights out. I'm not sure about flights in, but they may be offline as well. So a lot can change in a week. Exercise. Now we've got hip thrusts. You can do these from tabletop, so down, up, and what I mean by tabletop is your arms are holding you up like that. If you can't hold yourself up with your arms, just go on the ground, up like that. That's it, nice and squeeze, squeeze those glutes. Reps are on, alright, remember the theme of this workout is thank you. Rest. So, we're offering, we're doing what we can, right? I'm not on the front lines, but I can't imagine what the people who are treating the people with the virus are going through right now. And so, this, if I can do something small to say thank you to all of their efforts, this is that. And if you're staying home, if you're playing your part, Everyone's got a role in this. Exercise. I got burpees with a twist. So down, push-up, up, star jump. Because star jumps are fun. Down, up, star jump. I've got to be careful. If you're in your bedroom, if you're in a confined space, be careful of where you throw your arms. Down, up, star jump. Star jump. Down, up, star jump. Is it? Rest. Mine are very uncoordinated star jumps. Okay, so we've done 3. Next, we've got froggies/frog pumps. I'll just demonstrate this one first, because if you've never done it before, it might be a little bit confusing. Elbows between your knees like this, hands forward, and we're going to go down and up. So that's, that's how you do it. Good timing. Exercise. So you start the squat with your elbows between your knees and then just come up. So your head will be looking at the ground and your arms, your hands will be between your legs. Down and up. You can go as fast or as slow as you want. I'm just going to take it chill out because that's what I want this to be, is just a fun little chilled out movement session that we're doing all around the world. Rest. Now if you're watching this and I live in Australia, right? So if you're in another country, comment below. Where are you from? Where are you watching this from? How are things How are things in your country? Let us, let us know because as I said, this thing is evolving and it's just because everyone's at home at the moment, I want to stress like movement is something you should do every day regardless of whether we're at home or whether we're outdoors. Exercise. Plank hold. This one's nice and simple. Gonna come down just onto the elbows and we're just gonna sit here and chill out. Right, we're in a plank. You want to suck your belly button to your spine. Hold that in nice and tight, squeeze those glutes. That's it, I'm watching you. You gotta hold it. We've got 30 seconds on the clock. It's probably counting down by now, actually. Keep going. Rest. Booyah! That's it, we're halfway through. So, back to the start. We got technical stand. As I said, it's great for technical stand. It's never a bad thing in life to be able to practice being on the ground and then getting up. So like my dad, he's elderly. Oh, he'll love that. We call him the old man. One of the exercises I get him to do is just practice being flat on the ground and then getting up again. Exercise. Technical stand. We'll start on the ground. One arm back, right leg to the hand, up, ready to battle zombies. Left leg to the left hand, up, down. This is a technique we do in Brazilian jiu-jitsu as well, is when we're on the ground and we need to get up and wrestle someone from standing, we do a technical stand. One more. Rest. Oh yeah, down and up. Keeping it nice and simple, right? So what are we up? We've got hip thrusts again. Now this one you can put a little bit of a twist on it if you can do it from tabletop. What we might try this time is to let one hand off the ground. So up like that, up like that. Again, if you can't do it tabletop, that's fine. You can do it with your shoulders on the ground. Exercise. Let's go. Up, one hand, reaching over. That's it, squeeze those glutes. Keep moving. We're doing Reps for Rona. I can't stress this enough. Reach out to your family, reach out to your friends, see how they're going. Give a big thank you to any medical professional. Gracias. Any medical professional you may know, including— oh, actually, especially those working at food stores, grocery stores. I know when I went to the grocery store the other day to pick up some supplies, there were people there, there was people everywhere, and The staff were doing the best they can, right? That's all we can ask in this time is that everyone just do the best you can. Be alert. Exercise. We got froggies. Let's do this. Down, 30 seconds. That's it, nice. Stretching the hip. Oh, I could hold that there actually. There we go, come up. Keep moving. I saw in a comment on the last video that France went into lockdown. You hear that? That's my knee clicking. Rest. Beautiful! Resting up. What do we got left? Oh wait, what did we miss? Oh, we missed burpees with a twist. Because we've only done 8 sets, see? Getting too excited by these things. I got a little spectator, check her out, there's Seven. How are you, Seven? You excited? Good Barbie. Alright, we got burpees with a twist. Exercise. Let's do it. Down, push up, up, star jump. Down, up, star jump. I probably should have thought about what kind of exercise to do in such a small confined space. I was thinking of doing one of the next videos in the backyard. Keep going, that's it, we're all in this. One more, oh yeah, starting to get a sweat. This is what it's all about. You know, when you first start moving or start getting active, it's always hard to get going. Like, of course, that first little momentum when you get started, you're like, "Oh, gotta work out these kinks." But then, once you start to get the sweat pumping, your body starts to help you and it feels good to keep moving. Exercise. We're on the last plank hold, let's do it. Down on those elbows. Hold it. Keep it up. Wherever you are, you can hold on for 30 seconds. Hold on for 30 seconds for all those people out there doing their best. I can't thank them enough. I'm lucky enough to be able to work right there, so of course Rest. Of course, whatever I say is only words, but if you're a medical professional, if you're working at the grocery store, if you're out there doing a service for others, it's only words, but trust me when I mean it. When I say it, I mean it. Thank you all. So let's, uh, let's finish that one off. Pause. We did— we started off with technical stands. Hip thrust, burpees with a twist, froggies or frog pumps, and then finish off with plank hold. We only went through 2 rounds. If you'd like to extend this a little bit, you could just go through it twice, so you'd end up doing 4 of each exercise. But remember, the purpose of this 10-minute workout— we're not trying to overexert ourselves, just trying to get moving, get pumping, and, uh, enjoy our time inside. So Nice to see you all. If you have any suggestions for a future video, leave a comment below. And wherever you are in the world, how are things in your country? I really want to know. I'll see you next time, tomorrow. In the meantime, keep dancing, keep dancing, keep dancing. Hey, Sivan!
