06: Dumbbell Tabata Fusion | 30 Minutes Strength + Cardio Burner - Perfect Monday Workout! 🔥

Hey, everybody, I'm Amy from BodyFit by Amy, and this is your Dumbbell Tabata Fusion workout. In this workout, we are going to use dumbbells to strengthen and sculpt our entire bodies in a Tabata format. That means 20 seconds of work, followed by 10 seconds of rest in four minute rounds. And we're going to be fusing a mix of strength, of power, of isometrics, and getting cardio in the process. Of course, I'm going to give you lots of different options, so work to your fitness level. Are you ready? Let's do it. Let's start. Just by getting our bodies warm, you can get a little march. Pump those arms. This workout is going to be short and fun. And if you've ever done Tabata with me before, or just about it in general, you know it goes by quickly. But if you've done it with me before, you know something I always say about Tabata, it moves fast, but it moves fast, so it goes quickly. So you do have to really pay attention and keep up. But this workout flies by. So the way we're gonna get it done today, let's roll those shoulders one more time to the back and then take it to a nice big Y and a hinge. Keep it with that. What we're gonna do do today with our Tabata is we're gonna split them in half. So four rounds of 20 seconds of one exercise, four rounds of 20 seconds of the other exercise. Let's take it to a T. Sometimes that will be right and left sometimes exercises. However, each exercise, each 22nd interval. And now let's take those arms straight up to an eye. Each interval is going to be a little bit different. So I'm going to preview it with you. The first round, the first 20 seconds is your back to basics. Let's step it out wide right here. Back to basics, super simple. So for example, in our first Tabata round, it's just a squat. Then each 20 seconds. After three more times, I'm going to give you a little variation. We'll bring some intensity. We'll have some sort of isometric meaning, some sort of hold. Just for fun, it's only 20 seconds flat back down and round it up. And then our last 20 seconds is going to be power. So again, 20 seconds, something where we add maybe a jump, maybe some type of clean or swing or something to add some power. So I think you're gonna like the different versions, but you can always just keep back to basics. And if that sounds too complicated, you take that first Exercise, whatever it is, you do it four times, 20 seconds. And then the next exercise you don't have to do, let's do a little hip roll right here. You don't have to do all the different variations. It's just a way to fuse back to basic strength. A little bit of intensity, some hit, some isometric holds, and some power. Let's take it to a squat right here. Then a hinge right here. Just like that. So it's gonna be fun. I think you're gonna like it. We'll have a mix of upper body, lower body, and core. And we will be out of here before. Let's take it little tap backs here. Drive those arms up. Press that foot down in the back. So you can start with just a tap back. And then if you want to take it to more of that lunge, you can do that too. Open up the hips right here. And then let's hold it here. So you can either just hold nice and tall. If you need some balance, grab the wall or grab a chair. If you want to, you can drop that knee down. And if you want to, you can take it all the way down and get that world's greatest stretch. Just a few little ro rotations right here. Almost done. With this warm up, we just want to make sure we get some movement prep, step it in, and some mobility work other side to the back. You can hold it here, you can drop it down, or you can take it all the way down. Before we add those weights, we really want to make sure that we get everything warmed up and ready to go. If you can meet me on the mat, you can either be on your knees here or you can be on your toes here. A little forward and back. Just like that. A little hip drop. Nice and easy. You can also do this from your knees, but just getting that core warmed up and then slowly walk it back. Take your time. Slowly roll it up. All right, tap and reach. Here we go, team. So finishing this warm up with just some stretches across then over our head, here is what we've got. Our first round, we have four. The first half of the Tabata is squat and squat variations. You can hold the dumbbells high or low. You can do all body weight. You can drop them on the power. Whatever works best for you. I want you to keep these knees going and watch me here. One or two dumbbells. I'm gonna do one in my goblet style. So one heavy, we're gonna do a squat. Then our second round, we're gonna add a Little tap in, bringing it here. Little tap in. Then we're gonna hold it for 20. Then we'll put that weight down, and we'll do a squat jump. All right? Again, you can always keep that first round. Second half, we're gonna do a row. We're gonna do a reciprocating row. We're alternating. We're gonna take it down to a plank row, hold, and then a plank row. I'll talk you through it. Go ahead and grab that weight. Your first tabata. Starting with that squat. Let's do it. 20 seconds only, so really focus on form. I don't care how many you get. I just want you to get good form. So if you get two, or if you get 10, doesn't matter, just good form. Sit low. And again. You can have one heavy. You can have two heavy. Either high or low. Relax. All right, team, so this time you're gonna hang on to it at the bottom. Tap it in, tap it out, drive it up. Here we go. Down, tap in and up. If that doesn't feel right for you, keep your regular squat. I don't know if I said it yet, but be where you are today. It's your workout. Do the version that's good for where you are in your journey and relax. All right, team, so this time we're just gonna hold the squat. Super simple. Think of it as a little break. Even though it's not. Go ahead and drop it down. Here we go. Now, you notice I have my elbows resting here. That's okay. What we don't want to do is round in that back. We want to not be here. We want to be here. Try to sit low into those heels. You're already halfway there. We only have 10 seconds. I know you can stay down here with me. Yes, you can, because it's only four. Three, two, one. I know it burns. Step that weight to the side. Two options of this last one of our squats. You can just do a power squat, drive up on the toes, or. Or you jump it. Here we go. Last squat, guys. Then we get upper body. Right here. Moves fast, but it moves fast. Power. You always have this option. You're still getting low. It's not just a jump. It's low in the squat. 5, 4, 3, 2. Burn right. All right, team, we're gonna keep those heavy weights, starting with a bent over row, second round, reciprocal, third and fourth round. Down on the mat. I'll give you options. Gonna give you an extra second to grab that other weight. Bend over row, starting in 3, 2, 1. Pull those elbows up. Now, in between these tabata rounds, we're gonna take a minute, a full minute to breathe where you get water and I explain your next moves. I know it's a lot. It's a lot of different things. Again, if your brain is just like, seriously, Amy, I can only handle one thing today. Last one. Relax. Give your hands a break. Just keep doing the very first move four times through. Get it done. If you want to mix it up with me, reciprocating means one and then the other, not twisting. Here we go. 1. So it's alternating, but it's almost like one is informing the other. Right? You're still pulling towards your hip. You're still squeezing in the shoulder blades. Yes, you can. Three, two, one. Bring it down. If you want to stay up top, just keep that row. Otherwise, knees or toes, you're gonna hold for 10. You're gonna hold for 10. Other side. Go ahead and bring it down. Three, two, one. Here we go. Hold. You've got 10. If you need to drop a knee here or here, keep squeezing in your back. It's only one side. Harder than it looks. And switch. Here we go. 10 seconds. Try to keep those hips square. Keep that core engaged, and keep that back pulled. In three, two, one. Relax. All right, this time, your power is just from here. You're either on your knees, you're up top, or you're taking it from here. 3, 2, 1. It's a plank row, or it's a quadruped. On your knees. We're getting the power because it's here. Right here. Power from the plank. Knees or toes? Yes, you can. Your breather's coming. Ah. Last one. Yes, team. Oh, there's that heart rate. Right, Grab a sip of water. Keep those heavies close by. Meet me over here. All right, I'm gonna talk you quickly through what's coming up next. Cheers, y'. All. You got a little time to breathe, but this is a lunge and a kickstand deadlift sequence. So we get it all on the right, we got all on the left. Imagine I have my weights. We're gonna do that kickstand deadlift. It's just a hinge. Drive the hips to the back kickstand here, step it up. Then we're going to add a little lunge into it and deadlift, lunge, deadlift. Then we're gonna hold the lunge while we do the hinge. All right? And then we're gonna drop our weights down and up, just like we did with the squat. With or without the jump. Grab those weights. I'm going to talk you through it. Kickstand, deadlift. Right side forward. Here we go. Slow and controlled, team. And listen, you feel free. I know we only have 10 seconds, but if you need a break to set those weights down, because I know it's hard to hold those heavy weights, set them down and then pick them back up. Right? Breathe. Right here. Yes. Team, all we're adding on this second one is that same kickstand. Then step it back, drop it in a lunge. All right, let's do it. Here we go. Kickstand, deadlift, lunge. Tap it in, set up. We're not going to get very many. That's okay because it's only 20 seconds. Yes. Can we get it all the way through? Yes. Team, this time we're gonna hold the lunge all the way down, and we're just gonna slightly lean forward. So go ahead, meet me in the lunge. Three, two. We're holding for 20. You can either just hold or just go forward and back. So notice what I'm not doing is coming up out of the lunge. I'm staying down. Hold. Isometric lunge, slight kickstand, slight deadlift. Last one. Boom. Set them down. I feel it. All right, team, this time I want you back to that kickstand stance. We got power. Either up on the toes or drive it up with a jump. You do you. Let's get it done. Finish out with that leg. If you want to, just keep the kickstand, deadlift. That works too. Here we go. I know this is a lot of moving parts. This one will be slightly easier. Power, power. Because. Right, we got the left side coming up. Breathe. Three, two, one. Catch your breath. Team, we're doing it all on the other side. Heavy weights, kickstand, deadlift, kickstand, lunge, lunge, hold, and hinge. Power it up from the kickstand. Grab those weights, get ready to join me. It's going to go fast. 20 seconds in 3. Core engage. 2. And here we go. Now, really focus on a nice wide stance, so hip distance apart. Right. Train tracks, not a tightrope, this first one. Let's take it nice and slow. You can always hang out here if that's what you need for you. Breathe. Yes. Relax. All right, team, get ready. We got is your kickstand dropping into a lunge. You'll probably only get four. I'm gonna give you a second to breathe to get set, but let's do it. 3, 2, 1. Kickstand, deadlift, out of it. Lunge. Step into it, find your rhythm. Again. It's only 20 seconds. Often, if we do a move like this, we're going 40, 45 seconds, so we can really learn that move. But this one? Yes, Right here. All right, team, Last time. No, two more. Hold it down. And then we're gonna do that little hinge. Join me low. Here we go. Hold it in that lunge. And then if you want, slowly lean forward, shoulders pulled back. You don't have to get super low. Breathe. I know. I feel it, too. 10 seconds. Not even. We got 5, 4, 3, 2, 1. Set those weight aside. Power. Kickstand. Kickstand stance. Get low, get high. If you can power it up on those toes or jump it. Here we go. So you're staying slightly closer than that lunge. Again. Power. Be where you are today. You do you. We got five seconds to go. Bring that power one way or the other, because your water is coming in. Three, two, breathe. That was a hard sequence, guys. Listen, I'm feeling it. Grab some water with me. That was a hard sequence because it was all lower body, right? First one, we did half lower, half upper grass water. Is your heart rate up as high as mine? Yeah. Cheers. All right, team, walk it back. Guess what. Meet me on the mat. I'm going to talk you through this. We're going to start with a press. We're going to do a little reciprocating press. We're gonna hold half of a bicycle. Join me down here, and I'm gonna show you first. Then we get all core after this. So regular press, reciprocating press, it's going to pull your core press. Holding with a bicycle. We're Gonna hold for 10. Hold for 10, and then power press and bicycle. That's what we got right here. Then we'll take it to some plank variations and some side planks. We will have one extra with our side plank, but join me here. Regular press. Here we go. Up and in, down and out. Go heavy with this because you can. I've used my twenties the whole time. I'm so proud of myself. But I can tell you I'm gonna be switching to those 15s and maybe tens. We go to that last circuit. Breathe. Core stays engaged. Three, two, one. We're gonna keep that, but just the opposite of the row. It's going to be a reciprocating press. So here to here, maybe keep Those feet down. 3, 2, 1. One informs the other. So you're here. Remember, you still don't want to go Straight down. We want to come towards the middle, then out. Feel the back of those arms. Feel those triceps helping. I know. I'm feeling it, too. Yes, team. And relax. All right, so, team, this time you're gonna hold one leg out, one arm up. It's gonna be here. We got 10 seconds, then we'll switch our sides. So hold it here. Shoulders can be up or down. Three, two, one. Hold that core. What you're trying to do is keep this steady on that side. It's only 10. Keep it nice and deep. Pull that core in and switch your sides. Here we go. Hold. Elbows not resting on the ground. You're trying to keep it just an inch or two above the ground. 3, 2, 1. That second side is hard, right? All right, team, power. Feeling it right all the way through. This is. I'm bragging about my 20s. We got 20 seconds. Power Press, power bicycle. You're just bringing the heat. Here we go. You can still keep those shoulders down because we got more core coming, but just this, all the way through. Again, if you need to modify, you can march it or take it to a bridge. Yes. Five, four, three, two, one. All right, team, set those weights to the side, because here's what we got. Watch me here. We're gonna do a front plank with a reach one, and then the other. Leg and leg. I'm going to talk you through it. We're going to rest in between. Then we got little hip dips, Then we're going to go side plank. Hold for 20. That's our isometric other side. Then we'll get a little jack. All right, here we go, team. I'll talk you through it 20 seconds at a time, then rest, starting with your reach. Here we go. Strong Plank. Reach. One arm out, then the other other. Lift the leg. Lift the leg. You can do the same thing from your knees here or from your knees here. Leg and leg. 5 seconds up and relax. All right, this time we're just going to drop our hips down, side to side. I want you to stay lifted in that core. Strong Plank. Go ahead and bring it up. Here we go. Hip drop. Focus on the movement. You're still stabilizing through that core. So tuck of the pelvis at the top of the movement, really tighten out, not just in your core, but in your quads, in your glutes, in your hips. 3, 2, and 1. Roll over into that side. So we have two of these. 22nd side plank hold. You can be on your knees, you can be on your toes. Whatever is best for you, we get that other side. Here we go. Up and hold. Zip it up. Should feel nice and tight through here. Stay lifted through here. Drive up through that elbow. Imagine you're bringing your elbow towards your hip, not letting this drop. Really trying to lift, but keeping it open. You can be here, but not here. Right? Open up that chest for 3, 2, 1. Other side. So close, team. Let's get it done right here. Core engaged again. You can be on the knee, you can be on the toes. Bring it up again. Thinking about all of those things. You're tight through here, so you're zipped up. You're lifting through here and not letting it drop. Really? Imagine that you're drawing a line from the elbow to the hip. Open up here. Or if you're here, make sure you keep that chest open. All right, Everything's tight. Tighten up the legs, the glutes. Make sure you're breathing for three, two, one. All right, team, last one. Now we get some power. Let's get our plank jack right here. Out to the side. Last 20. Here we go. Core burner. You can also walk it out or from your knees. Tap it out. Either way, let's get it done right through here because we got last 10. Keep that core engaged. Bring the power with every time you go out and in. Squeeze. Last one and relax. Oh, how are we doing, team? Grab some water. We are back up top. First round, up top. Second round. We're going to be back down for some core and triceps, but we're going to bring it up for a curl and a press. Now we get into some of those compound movements, so I'm going to go a little lighter. Feel free to grab some water while you're grabbing some water. I'm going to talk you to you through this last round. Watch me, team. While you're breathing. We got a regular curl and press, right? Then we've got an alternating curl and press. Then we're gonna hold it in that squat. We're gonna hold here. We're gonna hold here. 10 and 10. Then we're gonna do a clean squat and press or a curl squat and press. All right, join me here. Then we'll take it down for our second half of this tabata. Our second four moves are going to be down on the mat. We're going to do some triceps and some core. All right, hang with me. Starting with just your basic curl and press. I know the core is tired and those arms, but let's get it done. Three, two, one. Wrap them in. Take Them down right here. Up, up. And here. Yes. Last one. Boom. And boom. All right, this time, guys, if you want, you can add a bicep curl. And you're coming here. Or a plie. Let's do it. Here we go. You're reaching down. Curl pressure. Reaching down. If you want to, just do the curl and the press. We're doing a cross curl and a press right here. Yes. Boom. Relax those arms. We're gonna drop it down. We're here. I know. Let's get those legs working. And we've got our isometric hold. Hold that curl right here. So holding it out in front like you're holding a platter. It's only 10 seconds. Legs are strong. Core is engaged. Keep it out in front. Keep those shoulders back. Let's take it here. Hold it here. Hold for 10. Think about everything working. You're not letting those shoulders drop. They're out. Pair. Elbows are parallel to your elbows. Three, two, one. Relax. All right, can we add some power? Hammer grip. So palms are in. You can either curl it squat and press, or you can do that clean. Here we go. Clean. You know, I love this move. Power. You got power. Low power. So you're clean. And then from the squat, that's where you bring it. Yes, team. Three, two, one, and relax. Meet me on the mat. All right, team, if you need to, you can take all of this down with just your tries. You can keep triceps the whole time, but we're keeping the core with it. As we come up, we drop the toes down here. We've done this before, right? Then we're gonna take it to a little side drop. It's gonna be a little trickier. You can decide what you want to do with it. Then we're gonna take it 2. An isometric tricep and leg drop. I'll show you as we talk through that, so go ahead and join me here. Starting here, we're going to start with the feet up as the toes drop. Here we go. Triceps. Now, if this is not right for you, you can tap one toe at a time, or you can just keep the feet down. Just do the upper. You can always also do a close grip. Press elbows in. If you don't feel comfortable with those tries coming down over your head. Close grip. You'll still get those triceps. 3, 2, 1. All right, team, so I told you wrong. We're gonna drop it here. We're gonna hold triceps for 10. Drop it here. Hold triceps for 10. All right, we Got two isometrics in this one. Join me. Here we go. You can either drop them here and have a little stretch or lift a bit and get that core engaged. I know, right? Feeling it. Drop them down to the other side. Here we go. You can get the stretch, take it here. Or lift them up. Yes. And relax. All right, team, so that was that isometric. Now we're gonna hold those tries. You can either hold them here or here. And we're gonna tap those toes. Here we go. Hold them up top to start if that's where you need to be, because those triceps need a little break. Otherwise, bring them here. We're gonna burn out those triceps on that last round. So if you need to be here, that's okay, too. You're like me, and you're really feeling it. Ah, yes. Last one. All right, team, so this is it. All power. Triceps, legs out, legs in. You can do it. 3, 2, 1. Again. If that's not right for you, pick one. Just the upper, just the core. Yes. Boom. Breathe. Three, two, one. Who knew that our buys and tries. We're gonna feel the most of it, right? All right, team, bring it up. You know what? I think we still got time for a bonus move. Let's do it. Here's what we got. Three rounds of 20 instead of four. All right, we're gonna make them all different. We're gonna start with a swing, right? It's going to be a dumbbell swing. Either one in the center for 20, or two on the sides. Then we're going to take it curtsy curl, curtsy curl, and press if you want. Then we're going to take it to a plank climber. All right, 20, 20, 20. Let's get them all done. I'm gonna go to these right here. Let's go for it, because this is your last. It's a bonus circuit or a bonus tabata. Three rounds of 20, 60 seconds total, starting with either your deadlift or your swing. Three, two, one. Power up. It's only 20. Lock it out. Let it drop. If you've never done a swing before, just do the deadlift. Just keep that hinge. Yes, you can breathe. Cut. Last one. Swing and relax. Listen, I know those arms are spent after that last round, so why don't we just keep it the curtsy? Give your arms a break. Unless you're glutton for punishment. Here we go. 20 seconds. Curtsy, lunge. If you're really feeling it and you want to go one side and then the other but maybe we just want to keep the legs because those arms got so much going on in that last round. 3, 2, 1. Join me on the mat. Last thing. It's a straight up climber. You can do a bird dog to modify or standing climber. We're going to cross those knees for 20 seconds power. Here we go. This is it. Push up strong out of those arms. I know your arms are tired, but finish it out with me. Drive the knees across with power either way, even if you're not jumping. Yes, you can. It's only five, four, three, two. Stretch. Oh. Oh, man. You guys, wherever you are, sit back into the child's pose. Reach those hands forward. Press those shoulders down. Yes. Go ahead and come up onto all fours. If your wrists are breathing, you can do here. Roll through. Cat, Cow. We're going to keep this cool down short because I want to get you out of here with everything. With this month's holiday hit challenge, we're keeping it short and sweet because I know that is what we need. Roll back onto those feet. Let your upper body relax. Slowly roll it up as you stretch through those hamstrings. Let's take it here. So please get some more stretching on your own. I have a ton of flexibility and stretching and mobility workouts, some as short as five or 10 minutes. Just making sure that you're getting your stretching and your mobility work throughout your days, your weeks, not just at the end of the workout. Let's take those arms up. Oh, man. So I programmed it where that circuit number before was going to be. Heavy upper body, right? Our curls, our presses, our triceps accessory muscles. Because we had that whole tabata with the kickstand and the lunge that was all lower body. But man, that's what I'm feeling. My arms are shaking. Little stretch right here. Be sure to check out all of the links in the description below. Make sure you leave me a comment. I love hearing from you. How are you feeling after this? Leave me a comment. Leave me a like. And of course, don't forget to. To subscribe to my YouTube channel so you never miss a beat of what's going on here. Turn on those notifications. And that also helps me reach more people. And of course, if you haven't already, download the Body Fit by Amy app, download it for free. We got some freebies on there. And then if you want to join our private community, the Body Fit Athletic Club, that's where you get all the extras. You get access to me. So much support and an amazing community. Join us. I would love to hear from you. One big, deep breath in. And out. You did it. That was your dumbbell Tabata Fusion workout. Great job, everybody.