06: Dumbbell Tabata Build Workout | Full Body Strength + Cardio | BodyFit By Amy

Do you want to strengthen and tone every muscle in your body while getting heart pumping cardio 20 seconds at a time? Then this workout is for you. Hey everybody, I'm Amy from BodyFit by Amy, and this is your dumbbell Tabata build workout. In this workout, we are getting full body strength and cardio in our traditional Tabata format. So that is 20 seconds of work followed by 10 seconds of rest in 4-minute rounds. We are gonna have 4 circuits where I will give you options to work to your fitness level, and we'll be using dumbbells today. Are you ready? Let's do it! Let's start just by marching. We can pump those arms. We're gonna get a quick dynamic warm-up, so we're gonna start by getting the blood flowing, get our body's temperature up, and then a little bit of movement prep and mobility before we jump right in. So we can roll those shoulders to the back, start small, and then we'll make them a little bit bigger as we go. So Tabata circuits. If you've never done Tabata before, you are in for a treat. I think you're gonna like it. If you have, I also think you're gonna like it. Let's reverse, go to the front. Start small, then make them bigger right through here. We're gonna take those arms, cross them over and under, and then get a big step out with that. So Tabata rounds, only 20 seconds of work followed by 10 seconds of rest in 4-minute rounds. So that does mean that we have 8 rounds of of 20 seconds at a time, but it moves quickly. If you've been around with me for Tabata before, you know I say it moves fast, but it moves fast. Let's take a nice big Y and then a little squat right through here. Take those toes and knees out. Y and squat. So it moves quickly, and the way we're gonna do it is it's basically a no-repeat workout, which I know sounds strange for Tabata, but we're gonna get it done. Take it right here, roll those shoulders as you press out gently. So everything is going to build. If you want to start with very first exercise we do in each round, which is going to be your Back to Basics, you can do that, and then you'll have 4 rounds of that. Let's roll those hips right through here just to kind of open up, and then we're going to take those arms up to an I and then a hinge to the back right through here. So we really drive through the back with those hips. So we're going to start Back to Basics, and then we're going to get a slight variation For the next 20 seconds, then the next 20 seconds, then the next 20 seconds. So each 8— each 4-minute round, I should say, is 2 different exercises, or right and left. Let's tap it back right here. So open up the hips, you can take those arms out in front. So 4-minute rounds, one exercise for your first 4 20 seconds, and then another exercise. Don't worry, in between our circuits I'm going to talk you through it. So take it right through here. Don't overthink it. Take it down if you want. World's greatest stretch. And don't worry about it if you want to just keep it basic with that first exercise. If you want to take the variations, you're going to get it. We're going to— that's what the build comes from. We're also going to get a little bit of burn with that, overloading the muscle but in short intervals, 40 seconds at a time. Hold it here or take it down and Getting muscle endurance with quick little breaks in between. So it's going to move quickly. I'll give you options, but at the end of the day, you just want the basic foundational movement pattern that we're working on. Go ahead and step it back here. You're either in that high plank or on your knees right through here. A little forward and back. And go ahead, drop the hips side to side. Feeling that stretch. You can even get a little child's pose or down dog, whatever you need to do. And then we're going to bring it up to our feet. So it's going to move quickly. We're going to move quickly through those intervals, quickly through those circuits, and we will be done before you know it. So walk your hands back and then slowly roll it up one at a time. All right, so your very first Tabata rounds. We're going to start with a squat for your first round, and then we're going to take it with a bent over row for your second round. And again, every 20 seconds we're going to progress, so we're moving pretty quickly. But if you want to just keep it basic, just keep it basic for all 4 rounds. Don't overthink it. All right, so starting with that squat, I want you to grab 2 heavy weights, something you can do the row with, which is going to look like this. This is your second round, and then the squat with. So with your squat We're gonna get 20 seconds regular squat, 20 seconds of a staggered or a B-stand squat here for 20, switch it here for 20, and then we're going to alternate between the two, a little pulse for 20. For our bent over row, we're going to start here, bent over row for 20, come up in between. Single double, which is 1, 2, and here. Then we're gonna take it gorilla row from the ground if you can. If you can't get that low, you can just alternate. And then last one, if you want, is down on the mat. All right, if you don't feel like taking it to the mat, just keep the rows. With every time in between the rows and those 10 seconds, I want you to stand up out of it so you rest your back. That is what we've got, team. I know it sounds like a lot, but don't overthink it. Let's start with one heavy weight in the center for your regular squat. Core engaged, chest lifted. 20 seconds. Just explaining that got me out of breath, right? So I want you to really focus on your form. And again, we just want 4 20-second rounds of a squat. So if you want to keep it here, that's fine. If you want to take the variation of the staggered or the tap back, you can do that too. 3, 2, 1. If you want to rest that weight down, go for it. This time we're going to B-stance it, so you're just coming back a little kickstand. Sit low, front leg has more of the work. Here we go, 20. So I know it's a little strange. If that feels weird to you, just keep it regular squat if you can. Your back leg is a kickstand, it's just giving you balance. Your front leg is doing more of the work, so it's kind of a good way to get a single leg squat without making it— overdoing it or making it too tough. Good, relax. We're going to get the same thing other side, so we're going to kickstand other foot forward You're still hip distance apart. Here we go, down and up. And you're still sitting like you're sitting in a chair. I know it feels a little weird, it almost feels like you should be doing a lunge, but you're not, right? Don't worry, we got lunges coming right here. Push up through the heel, drop the hips, core engaged. Breathe and relax. Last time, you can keep the weight low or high. Tap back and in. I want you to stay low in that squat. Make it a little bit of a pulse if you can. Here we go, get low. Tap and back. Tap. So it's kind of like a little B-stance pulse, then regular squat pulse. Pulse and pulse. Yes you can! There's the burn. Almost called it dumbbell Tabata burn, but I like build better. One more. And relax. All right team, give yourself a second to get set for that bent over row. You've got 2 dumbbells, we're gonna hinge it here. Here we go, row and up. And remember, I know these intervals are quick and our transitions are quick, so if you need to hit pause or if you need to go a little bit into the break or if you start a little late Finish a little early, does not matter. You're here, you showed up, that's all that we care about. Relax it here. Hang on to those if you can. Single double row, so right, left, then right and left. Here we go, hinge it. One, the other, together. Yes, left, right, together. Big squeeze. Notice how we're feeling that pull all the way down those big muscles on our spine. And relax. This time you can just alternate, or if you can get in a nice wide stance, gorilla row from the ground. You're here, you're pulling up. It makes it challenging, but if you can't get there, that's okay. Here we go. 1. What this does, we have to pull Further, right? But again, that might not feel right for everybody. It's a little easier with a kettlebell, right? Not as far down, but if you can keep it going— yes! All right team, last one. 2 dumbbells or one, you're in a plank row or a regular row. Last 20 seconds, here we go. Right here, keep those hips square. Pull towards your hip. I know maybe it feels better to have your hands here, one weight in between 2. That works. 3, 2, 1, and relax. Set those weights to the side. There you have it, team. One round of one exercise or movement pattern squat, one round of another row squat pattern upper body pull, building as we go. Let's grab some water. So what's fun about it again is that it's basically no repeat, but if you want it to be all repeat or some repeat, you can keep it that way. Cheers, y'all! I also hope you're feeling that in your heart rate like I am. Let's back it up right here. Next, we're going to keep it simple. We have all on the right side, right foot forward, then all on the left. 2 dumbbells. We're gonna start with a lunge, stepping back into your lunge. Then we're gonna bring it in. Second round is a kickstand deadlift. Then we're gonna take it to a curtsy lunge where we're crossing behind, right? Our last one, we're gonna set those weights down. We're gonna be low. We're gonna do a little tap in so we get hamstring and If you want to take that body weight, you can. So lunge, kickstand deadlift, curtsy lunge, and tapping. If you want to keep them all a lunge or a version of a lunge that's good for you, go for it. Go ahead and get set. Right foot forward, left foot stepping back, core engaged. 20 seconds, here we go. This one is really gonna be all lower body, so I want you to be thinking about your core muscles. What are they doing? Keeping about keeping the chest open, shoulders back. You can let yourself hinge forward a little bit, that's totally fine, but our lower body is doing the work. Last one and relax. All right, this time it's kickstand, kind of like that B stance. We keep those shoulders back, we hinge instead of lunge. Let's do it, here we go. Push the hips to the back, stand up straight. So we get our lunge pattern, we get our hinge pattern. Our second 2 are going to sort of combine both, right? Right here, hinge, bring it up, and relax. All right, this time keep that same foot forward. We're crossing it over into a curtsy lunge. If that's not right for you, tap it back or regular lunge. Here we go. And here, notice I like to kind of hold my weights at the top pointing them down. That just feels better on my grip. You can do that, or if you have smaller weights, it may feel better here. You do you. Breathe. All right team, so you can either hang on to the weights or put them right here, and we're just going to tap it back, tap it in. I want you to stay Stay low. Let's burn it out. Here we go. Tap it in, tap it in. So either way, I want that chest to stay low, and it's a lunge and a hinge combined. Push in and out, in and out. You can keep that higher if that's better for you, but 5 more seconds. Keep it going. 3, 2, 1, shake it out. All right guys, because we have right side, left side, and it's all lower body, I'm going to give Give you a few extra seconds, a little more than that 10, so we can catch our breath. Same thing, other side. Holding the weights, reverse lunge, kickstand deadlift, curtsy, low tap in. All right, let's get it done, starting with that lunge in 3. Other foot forward, other foot back. 2, 1, and here. 1, 2, 3. And here, shoulders back, core engaged. Down and up. Relax. All right, get set. Kickstand hinge. So remember, you're pushing the hips to the back, weights go down in the front. Here we go. Not a lunge, soft bend at both knees, but we're hinging, pushing our booties back, standing up straight. Breathe. Our next round after this, which is coming soon, we're going to be all on the mat, so get excited about that. And relax. All right, curtsy lunge. We're going to cross behind. Get low if you can, regular lunge if that's better for you. Here we go, and up. I do want you to drop your chest a bit. Yes, right here, and up. Yes, breathe. Last one, and relax. All right team, weights can be here or down. Keep it body weight, either low or high. Here we go, tap it in and back. I like this here, but again, you can keep it higher as long as you keep that front leg doing the work. Low if you can. 5 seconds, make it burn. 5, 4, 3, 2, 1. 4, 3, 2, 1, and relax. Ah, all right team, catch your breath. Let's grab some water. All right y'all, we are halfway through this workout. Taking it down, we have 2 more Tabata rounds. Cheers, yo! We're going to get through them quickly and we're going to be down on the mat. So watch me closely as you come down. Something heavy that you have, cuz we're going to start with a press. So we're here, regular press. All right, chest press, angle it in. Then single, double, single, single, double, right through here. Okay, and then we're going to take it, we're going to add a bicycle. So we're gonna hold that press here to here. All right, then we're gonna put them together for our last round with the bicycle. If you want to just go to the bicycle, you can do that. Then we're flipping it over, guys. Watch me. We got plank singles. Lift, lift, down and down. Then we're gonna hold it up. We're gonna drop our hips right through there. Then we're gonna do little walkouts. Or tap outs. Then we're gonna rotate it to the side, right and left. All right, that is what we've got. So all upper body and core, meet me down on the mat starting with that press. Remember, we're going to angle in. You're not out here, you're not out here. Press, single, single, double. Hold it, do the bicycle, or hold it up top, and then put them together. 3, 2, 1, here we go. Slow and controlled. Just tell yourself at least we're not doing lunges for 4 minutes straight, right? Strong upper body and core. So we got that big upper pull with our row sequence, now we get upper push with a little bit of core right here. And relax. Now if you're on a bench, you don't really get this relaxing here. That's okay. So you can do your single, single, double from the top or the bottom, but let's start here, right? Single, single, double right here. Up. Oh, here. Feeling it. I don't know about you. Yes we can. Single, single, Double rest them if you can. We're gonna get that bicycle. So you can either hold them at the bottom, hold them at the top. If you can, I want you to lift them a little. Here we go, bicycle. If it feels better, if you can hold them here or at the top, somewhere in between is going to give you a lot of work. I know. So about halfway, think about your core. What is your core doing? Breathe. Breathe. 3, 2, 1. Last one if you can do it. Press and bicycle. If you want to just pick one, I would pick the bicycle, but it's up to you. Here we go, team. Tuck that pelvis, strong core. Here we go. Oh man, I know, it's funny. I opted not to use my bench and somehow I feel like I feel this more. I'm sure I would say the same if I were on the bench. 3, 2, 1, set those weights down. Come up, get a little stretch. Turn it over. We're starting at the bottom. Use only your core plank singles to lift. Here we go. Use your core to lift to the knees, lift to the toes. Slowly down, slowly down. I really want you to pay attention to using your core to lift, not pushing through the toes or the elbows or the knees. Lift from your core. That's going to change everything in how you feel this. Relax it down. We're going to hold it up again. We're going to do a little drop of the hips, little breaks in between. You can stay on your knees if you need to. Bring it up right here. Drop the hip and center. Again, I don't want you just twisting your hips, right? I want you to use your core. to lower, use your core to lift. And up right here. Yes, I know! 3, 2, 1, relax. This time we're just tapping our feet out and in. If you'd rather just hold a plank, you can do that too. We are so close, team. Ready? Lift and hold. Tap it out. Tap it out. And in, out and in. Just putting you a little off balance so your core has to stabilize even more. Stay lifted in the center, zip up the core, lift on that pelvic floor like you're lifting an elevator, button up the rib cage. 3, 2, 1. All right team, last one. I like to bring my hands like this, like a genie. We're gonna rotate out to the right, to the left. You can stay on the knees if you want. Bring it up into that plank. Here we go. And center right here. And center here. Here. Good. And Relax. I can't tell which I feel more, my chest and shoulder muscles or my core. Probably all of it, right? All right, grab a sip of water. We can put these heavy weights away. We're going to bring something a little more on the medium, something you can do a bicep curl with and a press and tris. Go ahead and grab a sip of water if you want. While you're grabbing that I'm going to talk you through your next round. So we're going to have some compound movements here, so something medium to heavy. We're going to start with just a side lunge, so just shifting your weight here to here. Then side lunge bicep curl. Then we're going to do our transverse lunge, which is where we open out here and also do our biceps here to here. Sorry, then we're just transverse, then we add The curl at the end. So your transverse is that side lunge, but you're opening out on the diagonal. Then we've got an overhead press, press into triceps. We've got our triceps into a knee, and then we're going to finish with just tris. So good little burn. So lower and upper, upper and core. Let's get it done. Here Here we go, side lunge. You can keep it stationary or you can step out and in. Your stationary looks like this here, but if it feels better, step out, in. Yes you can! All right team, I'm going to switch to my heavier cuz I feel like I can. We're going to add a bicep curl. Side lunge, Bicep curl in the center. Here we go. And curl. Get low and up. Breathe. Oh man, yes, you did it! All right, You can keep just your regular side lunge. If you want to transverse it, you're opening out on the diagonal. Shift your weight, push it out. Here we go, low to high. You may even want to rest one weight on the outside leg. That helps me. Transverse means we're twisting, twisting in the twisting plane, right? Like we do in life, which is why we want to train for it. And breathe. Keep that same thing. We're gonna add a hammer curl in the center. Catch your breath. 3, 2, transverse lunge, hammer curl. Transverse, push out of it. Strong arms. Up. 10 seconds right here. Breathe. Good. Last one. And relax. All right, I'm going to switch out my weights cuz we're going overhead. So I want you— again, I'm going to give you a couple extra seconds. Think about regular press, press to tris, tris and knees for core, and then just your tris. All right, so I'm going to go a little lighter for all of those cuz it's all upper body. Push, but let's get your core engaged, everything pulled in. 3, 2, 1, regular press, 20 seconds. Strong arms, I know. Breathe. Yes, right here. Oh, think about your core, pull everything in. Yes, you can. All right, rest those arms down. This time it's a hammer press, so arms in, up behind your head if you're comfortable, right here. Here we go. Press, tris, and down. Press. Up. 5 seconds. 3, 2, 1. This time just your tris, pull it over your head, standing knee crunch. All right, so it's not just your knee coming in, we're bringing everything in for a crunch. Start it up top. 3, 2, tricep and knee over. So slow and controlled, especially going over the head. Yes. And here, relax. All right, last 20 seconds, team. Hang with me, it is just your triceps. Let's get them burning in 3, 2, 1. Right here. Yes! Elbows in, all the way down if you can, behind the head. Ah, 5, 4, 3, 2, 1, relax. All right team, shake it out right through here. Here's what we've got. Those were our 4 Tabata circuits. We got time for a bonus round instead of a bonus move. Bonus round, it's going to be a combo of upper and lower. I know those arms are tired, so let's start with lower. I want you to find something heavy because here's what we've got. We're gonna work our way down to a push-up and row, but we're gonna start here. We've got a plié squat. I want you to get as low as you can. And bring it up. So it's kind of half squat, half hinge. Second round, we're gonna pop it back, walk it in, drive it up. Third round, we're gonna do a row and a row to a pop-up, but you're gonna stay down. Last round, we're gonna do a push-up into a row, a push-up into a row. All right, so start lower, work your way down to lower and Core, work your way down to upper and lower and core, then finish with upper and core. Makes sense? I hope so. All right, we got 20 seconds each. This is it, team. Let's get everything working, starting with a sumo squat and hinge. Here we go. Drop it low. If you can, I want you to touch those weights to the ground. Bring it up. If you need to just be here, that's okay too. Strong legs, drive it up. I know. Rest it here. Now we've got that, we're going to walk it back or hop it back, then pop it back in, come all the way up. If you want to just do the plié, just keep it there. Here we go, drop it low, pop it back, pop it in. 3, 2, 1. Straight up. Yes. Down. Get set. I don't want you pulling your back, so get those shoulders pulled in. Back up. 3, 2, 1. All the way down to the ground, guys. One weight in the center. Row, row, pop up. Here we go. One side, then the other. Pop it or walk it in. Stay low if you can. Pull, pull. If you want to just keep the core, just do the row from the plank, right? Can we get one more? Then your leg's gonna break. And back. Last one, team. Last 20 seconds. Push-up, knees or toes. I'm going to go knees cuz my arms are tired. And then pop up into that plank for your row. This is it, all upper body. Push, pull, strong core. 3, 2, 1. Keep it going. Let's see if we can get 4. This is 3. Can you get one more in these last 5 seconds? Wherever you are, finish it out strong. There's your time. Breathe and relax. Yes, team! Stretch it back right where you are. Press those shoulders down. I know, I feel it too. Hang out where you are. Doesn't matter if you're standing, if you're on the mat, just get a nice good stretch. We are going to keep this cool down short so we can keep this workout short, but I want you just to press your shoulders down, relax your head, and then slowly come up onto all fours. Roll through a cat-cow in your back. If you need to move your wrist, get a little stretch here, up to you. Please make sure that you get more stretching on your own both after this workout and beyond. Go ahead and walk it in slowly. Come up, feel that stretch in the back of the legs. Little pedal, slowly come up halfway. Take those knees out right here, press the shoulders down. So get more of stretching after this workout, but also just throughout your day, throughout your week if you're following any of my calendar We work in active mobility, active recovery mobility. That includes your yoga, your Pilates, anything that gives you a little bit of recovery mobility, flexibility, along with a little bit of gentle movement. Take it over here. My arms are feeling it, you guys. There was a time that second circuit I thought my legs would be feeling it the most, but I think it's the upper body. Either way, leave me a comment, let me know how you're feeling. Please subscribe, spread the word, let's get more people moving. Thank you so much for being here. One big deep breath in and out. You did it! That was your dumbbell Tabata build workout. Great job, everybody!