02: 24 Mins Cardio Core Dumbbell Tabata Workout

Hey everybody, I'm Amy from BodyFit by Amy. This is your cardio core dumbbell Tabata workout. In this workout, we are going to get heart pumping cardio and work your core, all in a Tabata format of 20 seconds of work followed by 10 seconds of rest in 4-minute rounds. With everything that we do, I will give you lots of different options to take it high impact, keep it low, keep it standing, or take some things down to the mat. Are you ready? Let's do it. Let's start just by getting our bodies warm. We want to march the feet, pump the arms, whatever you need to do to get the blood flowing, get the energy up, get your body's temperature up. You can move those arms as we're getting right here. We're not going to do too extensive of a warm-up, but we are going to make sure that we warm up through your back and shoulders and through the lower body. In fact, let's roll those shoulders right here. We have got heart pumping cardio today mixed with some core. Now the first thing I want to say is I am going to use a dumbbell, a light to medium dumbbell, nothing too heavy, but you certainly do not have to. You don't have to make this a weighted workout. We're gonna roll the hips right here, a little baby squat. The idea is to add a little extra intensity, a little bit of upper body, but if that doesn't feel right for you, or you feel it too much in your shoulders and your head and neck or in your back, then just keep it body weight. I promise you will still get a lot of core and a of cardio. Our goal is also to make it where— let's go ahead and tap it out right here and reach across— where we can up the intensity without having to up the impact. Some things you will have the option to go a little higher impact, but when we add weight, that sometimes will do it for us, right? We can get our hearts pumping a little harder. Let's bring those hamstrings up right here, and we don't even have to add any jumping or running. So that's the idea, adding the dumbbell, but It is optional, please know that. You do you, be where you are today. Let's get some crosses right here. If adding weight is not right for you, adding impact is not right for you, you can of course keep it body weight, make it your own. I'm going to give you lots of different options. Let's take a flat back down right through here and round it up. So light to medium dumbbell, and everything is very short intervals. So everything that we do, we will have 2 exercises that we alternate between the 2, or we do 4 and 4. 20 seconds of work followed by 10 seconds of rest in 4-minute rounds. We only got 4 of them. We're going to be in and out quick, and I think you're going to leave feeling really good. Let's step out into a little side lunge, open up the hips, stretch the back, stretch the arms, and then we will jump right in. So 4-minute rounds, 20 seconds at a time. So quick little work intervals, quick rest intervals. If you need more, get it, and we'll get about a minute in between to learn your next moves. All right, so our first one, we are grabbing one medium to light dumbbell. I'm only going 10. We're gonna do a little knee cross. We're going on the right, so here to here. You can make it small, you can take the arms a little bigger. Then we're gonna get a lunge and a twist. Lunge back, twist, and here. Alternate your lunge. Then we'll do the right side again. Second time through, we'll get left side lunge and twist. Let's go ahead and start with that first weight. Again, twisting, right knee coming up, left elbow, dumbbell here. 20 seconds in 3, 2, 1, here we go. So again, this is core, but it's also going to get the heart rate up. If you're keeping it body weight, you may be able to go a little quicker. If you want to bring the arms up a little more, you can. Or you can pick up a pace that works for you right here. Last one. All right, now we're taking it to a lunge and twist. So you can step back into a deep lunge, or you can just tap back and then towards the knee that's in the front, little twist for your core. Here we go, lunge and twist, and up. You don't have to get super low. I'm not— I'm still rehabbing my knee, but if you're able, you're going to get the heart pumping more. If you want to keep it chest level, or even add a press at the top. You're going to feel that heart pumping. Last one. All right, let's stay on the right side, so exactly the same one you just did. We're going to twist one more round, knee cross this side. Here we go. So think of it like a standing weighted crunch. And again, if you feel good and want to pick up that pace, you can, as long as it feels good on your back, your shoulders, and your core. Are you feeling that heart rate? I hope you are. I am. Let's do it. 3, 2, 1, and breathe. All right, lunge and twist one more time, then we'll switch gears to our left. Core engaged, take it back. 3, 2, 1, and up. You decide how low you want to get on the lunge. If you want to add a press at the top for a little bonus heart rate, Little bonus shoulders, up to you. Up, yes! 3, 2, 1. All right, now we're switching gears. Same exercise, other side. So left knee coming across, right elbow, standing crunch with the weight. Here we go. You can take it slow, you can pick up your pace pretty quickly. I know it starts out you're like, is this a cardio workout? Is this a core workout? And then pretty quickly, at least for me, I'm feeling both. My heart is pumping and I'm really feeling those abs. And relax. We will have some stuff that we take down on the mat as well for you to feel even more. Lunge it again with that twist. 3, 2, 1. With or without the press, up to you. Woo! Jab it back. I'm not going as low on my injured knee, but I am going to get the twist and the tap back and the press and the balance, right? 3, 2, 1. If at any point your back is like, I'm done with this weight, just set it down, finish it out body weight. One more time, left knee cross. Here we go. Pick up that pace if you want. Yes, you can! I know. 4, 3, 2, and breathe. One more time with that lunge and that twist. Last time through, last 20 seconds. 3, 2, 1, here we go. And up, and up. Right here, and here. 5, 4, 3, 2, 1. Catch your breath, set that weight down. Let's grab some water. Cheers, y'all! All right, quick sip. This next round is on the mat, but you will feel that heart rate get up. So we're going to start with a seated twist. You're here, it's all core, a little less cardio. We're going to twist right and left. If that doesn't feel right for you, just keep it body weight or keep it a little more with a straight up and down seated position to keep it out of your back. Then we're going to do a plank jack and pull. So you are on your hands, you're either going to tap it out or a little jack, pull through, jack, pull through. I'm going to go heavier on my pull and lighter on my twist. Again, you don't have to do the jump with the jack, you can do a little tap out. That's what I'm going to do most of the time. Meet me on the mat We're here, wrap that core in. We're going to be going back and forth, front to back. That's part of the mobility training. Sitting up nice and tall, shoulders back, twist it. Here we go. It can be a slow and controlled movement even though this is a cardio workout. This is going to be a little more of a core breather, or a cardio breather and core specifics, right, right here. So you get a little more isolating of the core. And relax. Now we're going to flip over into that plank position, weight on one side. You can do your jack, or you can just tap it out or walk it out. Ready? Here we go. Jack, pull through right here, or tap, pull through. Up to you. Out, in. Ah, out, in. Yes, team! That's all it is. We're going back and forth 4 times through of each. Back to here, sitting up tall. 3, 2, 1. If you want to make it a little more biceps, drop it down in between. If you want to add a little more shoulders, you can press up in between. You do you. What do you need out of this workout? If you want strictly core and cardio, just keep it here, right? If you want to add a little more upper, take it there. Turn it over again. If you need to, you can also be on your knees. Tap back, tap back, pull through. In 3, 2, 1, here we go. Jack. Pull, pull right here, and pull. Reaching under so you really get that core right. One more, and pull. Halfway there. Two more of each. Little stretch in your back. All right, one more time, two more times. So one more time here. Here we go, twist and up. Another option if you want to really go down to the elbow with it, and here and here. Yes team, deep core, really think about that deep core pulling in to lift. All right, this time if you want double jack, two jacks, pull through or tap out, tap out, pull through. 3, 2, 1, tap out or double jacks, pull right here. Out, out, right here, or double jacks, pull through. Yes, tap, tap, yes you can! Double jacks or pull, there we go. One more time of each, guys, and then our circuit on the mat is done. I know it's not normal that we do a full circuit and cardio on the mat, but it's core. Let's get it done. Here we go. Twist and up. Deep core, little arms if you want. So close. Yes you can. Breathe. 2. Good. Stretch your back, and then let's flip it over one more time. Double jack, pull through if you want, or tap out, or tap back. Last one, here we go. Double jack, tap out, pull. Double jack, tap out. Double jack. Breathe. Ah, I know, team. All right, so stretch your back after that. Give yourself a little stretch, whatever you need to do, cuz I know we got a lot of back with the twisting. We're coming back up onto your feet. All right, here's what we got. Grab some water team. Cheers, y'all! How is that heart rate? Mine is up. I hope yours is too. Let's do it again. All right, team, so one medium weight, medium to light. We've got either a double step push or a shuffle and push. I'm gonna keep it double step. You do you. Double step push, little twist with it. Or a little shuffle step push. You can keep it close or extend it out. Then we are taking it with a chop right, chop right, here to here. Then we'll go chop left. We'll alternate right and left, shuffle and push, or double step and push. All right, right, left with our chop, right, left. Let's get it done. Double step to the right with a little push. Here we go, double step Push. If this is better for you, push. You can do it. Or if you want to just keep the step, if you don't need the twist— anytime that weight goes away from our body, our core is going to engage. Breathe. All right, we got that chop. You know what it is. Twist and up. Keep it medium to light. Nothing too crazy. If you want to keep it close to your body, you can, or body weight. Here we go, here and up. I'm going to turn into it, make it a little more of a full body, so I pick up my feet, turn my knees and my hips. That's what I'm going to do for my chop. You do you. Breathe. Power. One right here. Little stretch if you need it. We're back to that shuffle and push, or double step and push. Here we go, double step push. And again, if at any point your body is just over the weight, or you're starting to feel it too much in your back or your shoulders, you just want cardio and core, take the weight out. I might do that second half here just to show you what it's like. Good, relax. All right, let's take it other side. We're chopping other side again. You can keep it small, you can take it a little bigger, or you can turn your full body into it. Ready? Here we go. Chop low to high, chop left to right, right here. Yes you can! I know, breathe. Breathe. Tap out and up. All right, I'm going to do my shuffles no weight this time, and I'm going to do a little punch. Up to you, you can keep the weight or take it right here with me. Body weight shuffle, punch, double step, punch or shuffle. And if you want, team, you can do that quick feet shuffle. 1, 2, 3, punch. 1, 2, 3, reach. Up to you, you do you. And relax. I'm going to pick the weight back up for my chop, and again, I'm going to make it more of that tap and tap. Watch my feet. Tap and tap, down and up. Here we go. Up. Yes you can! After this, we have one more of each. We got one more shuffle and push or punch, and then we got our other chop. All right, last one with our shuffle. Make it good. Double step, big shuffle, or quick feet shuffle, with or without the weight. Here we go. 5 seconds. 3, 2, 1. All right, last one, chop. Make it good. Again, you can do the tap and tap low to high. Last time, chop it left. Here we go, tap and up. We got one more round after this, we're going to make it good. It's half up top and half down on the mat, you're going to like it. Breathe. Last one, boom, relax. All right team, quick Sip of water, shake it out. Woo! Breathe. Cheers, y'all. Last round, it's quick. All right, so again, lightweight. You, you notice I'm using my 10s the whole time except for that pull-through. We're going to do a squat rotational press. Two dumbbells, one dumbbell or kettlebell. Squat, rotate. Squat, rotate. Again, if your shoulders are back or over it, just keep it body weight. Reach, squat, reach. We got 4 rounds of that in a row, so really jack that heart rate up. Then either standing or mat climber, 2 times straight in, climber twist. All right, you can run it, you can step it in, either on the mat or— you got it— down on or standing. Down on the mat or standing. All right, 1 or 2 weights right here. You know what to do. Let's finish strong. Here we go, it's Tabata, so it's only 20 seconds at a time, but we got 4 and 4. It's harder in the moment, but it goes by quick. Little twist and tap. So as we press, we're rotating to the right to get those obliques. And again, you can do this without the weight as well. Here, 3 2, 1. Yes, breathe. 3 more of those, 10 seconds of rest in between. If you want to take it to 2 weights, you can. Let's do it, here we go. Here, it's going to really— this last round was meant to be The tough one, the challenge, but we got it. Breathe. We got 2 more of those. I know normally we're alternating, we're keeping it the same so we can be all up, all down. 3, 2, 1, here we go. Right here and up. Burn! Last 3, 2, 1. All right team, if you want to add that second weight for the last round, that's what I'm gonna do. Let's make it good. Shoulders are burning. 3, 2, 1, squat press. Or maybe you already have a heavy kettlebell because you know this move. You love this move. It's slowing me down a bit, but that's okay because I'm upping the intensity. Not by speed, not by impact, but by weight. 3, 2, 1. Oh man, heart rate. Again, I wasn't jumping at all and my heart rate is up in zone 4. All right, your climber. You can do it standing, you can do on the mat. You can run it or you can tap those knees in. We got 4 rounds, team. Let's do it. Here we go. Drive them in. You can run it or tap them in. I'm gonna tap them for the sake of my knee, but I know I'm gonna keep that intensity by keeping my core engaged, keeping everything lifted, feeling strong, driving to my chest, pushing up out of my arms. 3, 2, 1. Sit back, everybody. Come down in between, get that nice big stretch. We got 2 more times. One more time, drive those knees straight in. Let's get in position. I'm going to move towards my fan. Here we go! Yes you can! Breathe. I know. 5, 4, 3, 2, 1. Stretch it back. Ha! You guys, I am not running, but I'm staying in that high heart rate, so hang with me. 2 more and then we are done. Here we go, cross them. I promise no bonus move. This is it. We gotta finish this one and one more 20. Take it across, take it across. Breathe. 3, 2, 1. Core on fire. One more time, this is it, team. So you got 20 seconds, give it everything you've got. 20 seconds on the clock. 3, 2, 1. Here we go, go for it! As fast and as intense as you safely can go for you. Drive those knees in. Core cardio, no dumbbell required on this one. We got 5, 4, 3, 2, 1. Stretch it back. Yes team! Press those shoulders down. Breathe. Sit back into that child's pose. Reach those fingertips away, press those shoulders down, sit back into your hips. Come up onto all fours, roll through. Cat-cow. And here, yes. Come back on to your feet. Ha! Let your upper body hang. Feel that nice good stretch. Yes, team! Pedal your feet. Feel that stretch through the back of the legs, but let your head and neck and shoulders hang. And then slow slowly, carefully bring it all up. Oh man, you guys, that was fun! That was intense for me. I don't know about for you. Stretch it over to here. Really pull that shoulder over through the side. So really make sure that you get some more stretching on your own. We're going to keep it pretty short here, but get the sides, the back, the shoulders. We had a lot of rotational movement, which again is really good for our body cuz it's very functional, but with weight. So make sure you get that stretch and get that mobility. Press those shoulders to the back, open it up, hinge it here. Take those knees out. And also through the legs, through the torso, everything was working today even though it was cardio core. Really was full body, right? We got squats and lunges, we got presses and curls, pull-throughs. I know, tricked you. Into full body. Walk it in slowly, round it up. You can press the fingertips down, get forearms, head, neck, shoulders, biceps, chest, wrist. Leave me a comment, leave me a like. Don't forget, subscribe in all the places, follow in all the places. Join us in the BodyFit Athletic Club. Would love to see you more. Thank you for being here today. One big deep breath in And out. You did it! That was your cardio core dumbbell Tabata workout. Great job, everybody!