- Hi guys, I'm Tiana and I'm gonna take you guys through a HIIT and strength workout on the BodyTrac Glider by Stamina. So, we're gonna do some circuits with body weight exercises as well as HIIT, rowing on the row machine. Knees bent, you're squatting down. You should be able to wiggle those toes. All that weight's in your heels. Drive up from your heels. Push those heels, your hips forward at the top. Go down, then up. We got 20, there's two. About 10 seconds before we do that first burst. Three, two, one, and go. So you're gonna going out to the side just a little bit so your body, left legs angling out to the side, doing the lunge, pushing off same thing. And then right leg's gonna go out and go to this side. All the way straight down. Elbows go straight back, and then you're gonna come all the way straight up.