06: Dumbbell Tabata Sweat Workout | Full Body Strength + Cardio (20 Sec On / 10 Sec Off — Go Heavy!)

Hey everybody, I'm Amy from BodyFit by Amy, and this is your dumbbell Tabata sweat workout. This is a full body workout using dumbbells and working in your traditional Tabata intervals of 20 seconds of work followed by 10 seconds of rest in 4-minute rounds. We'll be working the entire body for both strength and cardio, and of course I'll give you lots of different options to work to your level. Are you ready? Let's do it. Let's start just with a march. We're gonna pump those shoulders, get the blood flowing, get our body's temperature up, get the energy up, and get a little movement prep and get ready to move. You can roll those shoulders. So I have a whole family of dumbbells behind me, but I'll probably mostly be working with my 15s, 20s, maybe even 25-pound dumbbells. You use whatever you have available to you. I might even break up my 10s For some of those. What I'm going to tell you is that your first 2 Tabata circuits are going to be compound movements. So I guess top 3. And let's cross it right here. So those are going to be where I'm going to cue you where you may want to go a tiny bit lighter. You're going to still get the work because we're going to have a lot of repetition. That's what a Tabata interval is. But our last round Tabata interval is going to be where you can really go heavy on the lower and the upper. I want you to go heavy the entire time, but I will cue you, such as when we put the things together. We're going to take it— let's go arms up right here and then drive it to the back. Back to basics, and then back to basics, and then together. When we put them together, you'll want to go with your upper body weight, right? So your first one is a lunge in a row. You can go heavy on that lunge and Maybe keep it a little lighter and only one side on the row. That is the weight that you're going to want to do when you put them together. Hopefully that makes sense. Don't worry, I'll talk you through it. And if you only have one set of dumbbells, just use whatever you have available to you. You're here, you showed up, you're moving. That's all that matters. Let's tap back and reach up. So we open up the hips right through here. So Tabata moves pretty quick, right? I always say it moves fast, but it moves fast, so you got to keep up. And we are going to have repetition, but again, most of the format— let's hold this one here. You can either hold it up or drop it down. Big reach through, take it through. World's greatest stretch is going to be a lower body and then an upper body, 20 seconds each, and then 2 rounds of putting them together. So your first couple will also be right side, left side. Let's go ahead and switch. Speaking of, hold it here and drop it down. So we'll have a lunge right side, a row right side, a lunge and row on the right 2 times, and then we'll switch. So you'll have some right side, left side, and then our last couple rounds will be a little bit different. If you can, go ahead and come into that high plank. If you need to be on the knees, that's okay too. And we're just going to rotate, so we're opening up through the back. You can also keep the knee down, whatever you need to do for you. We just want to get the core warmed up, but again, also working through that spine. So as usual, I've probably overexplained. Go ahead and walk your hands back, get a little pedal of your feet, and then slowly roll it up. I tend to do that, right? Tap and reach. So I probably overexplained when really all you need to know is 20 seconds on, 10 seconds off. And before we start that circuit, I will tell you everything that we're going to do because it's going to move quickly in the moment. All right, so you keep these knee raises. Watch me. We're going to start with 2 heavy weights for a lunge, right foot forward, left foot back in the lunge. So we're gonna go 2 dumbbells on that. Set one of them down. We're gonna do a bent over row. Then we're gonna take it one lunge, one row, and you can kind of adjust if you need to do them separately and come up out of it. But we'll do that 2 times, then we'll grab the other weights. Your first lunge is 2, your row is 1, and then we put them together. If you have light weights and you want to keep 2 dumbbells the whole time, that works too. Go ahead and grab those weights. Right foot forward, left foot is stepping back. You're getting low. Push through, core engaged. So shoulders back. In 3, in 2, 1, here we go. So stepping back on those train tracks, right? So hip distance apart is what we mean by train tracks. And again, try to go heavy on this first one. It's only 20 seconds, cuz then we're going to isolate one side. 3, 2, 1. That was quick. Set one weight down. Nice flat back. This arm can be out. If you have a bench, you can use that too, but we're pulling up in 3, 2, 1. 20 seconds. I like to sometimes keep this arm out. That helps me keep a nice flat back. Pull that weight towards your hip. These are strong muscles, so you can go heavy on this, especially if you're going on one side. And you know what, I'm gonna go heavier when I put them together. Last one, relax. I'm feeling like I can do that 25. We'll see how it goes. All right, 2 times through. We're gonna lunge and row. I want you to keep your chest low the entire time. Here we go. Lunge, row, lunge. Low to high, push through that heel, pull the weight towards your hip. If you know me, you know this is one of my favorite compound moves because we can typically go heavy with both. Breathe. 3, 2, 1. And it keeps us— relax for a second— it keeps us in that hinge position, which allows us to get hamstrings along with the glutes. Last one right here. Here we go. Pull it up, drop it down. Push through the leg, pull with the back. Breathe. You'll notice even though we're only going one side You're gonna feel that heart rate getting up and you're gonna feel those muscles burning. Again, I always want you to go heavy for you. 3, 2, 1, shake it out, catch your breath. I always want you to go heavy for you, but also know that we're designing this in a way— let's get ready for that other lunge. Here we go. I know, not quite enough time to catch your breath, but that's okay. Take your time. 2 weights if you got them. We're designing this in a way that the repetition is also what works and builds the muscles, right? It's the short rest periods, it's the repetitive movement. Relax, set that to the side. Flat back in your row, core engaged. Use this time to catch your breath because you know what's coming. Here we go. Here. Right, hand can be here. Core engaged. Again, if you want to put your knee on the bench, if you're used to a single arm row like that, that's okay too. 3, 2, 1. All right, I'm switching to that heavy one again. We got the same side 2 times through, but it is only 20 seconds, so go for it. Here we go. Down, up. Again, if you need to slow it down, you can go down, row, then bring it up. But I want you to keep that chest low and back flat. Here, breathe. 3, 2, 1. 10 seconds to breathe, and then this is our last one. I know, I don't know about you, but my heart rate is up. Let's get it done. Last 20 seconds. Here to here. Yes you can! Breathe. 10 to go, then we get water. Put this one first cuz I feel like it's the hardest one. 3, 2, 1. Oh man, catch your breath. Let's grab some water, y'all. I know, I feel it too. So that's what we're going for— strength and cardio together. We are progressively overloading— cheers, y'all— the muscles, but we're doing it in a way that's going to get our heart pumping and also get those muscles burning. All right team, so here's what we've got. We're going to go dumbbells again. Side lunge, step it out, step it in. Then we're going to go bicep curl. Then we're going to take it side lunge and curl. And here I'm going to cue you to keep it stationary, so 2 dumbbells but something that you can curl with. Then we got same thing other side, side lunge, tricep kickback. So you'll want to go probably a little bit lighter on that. Then we're going to keep it low, stay Stationary lunge, push back. So I'm actually going to stay with my 10s the whole time. You do you. Let's start with the side lunge. Here we go, right here. So that first side lunge is probably going to feel pretty light, but once we add the upper body to it, you're going to feel why we went kind of medium. But again, you do you. Breathe. Right here. Ah, 3, 2, 1, catch your breath. All right, regular bicep curl, whatever that means to you. Core engage. You can bring them up to here, you can keep it hammer, you can alternate if you need to. Here we go, and here. Yes! Here we go. Oh, burn! All right, 3, 2, 1, relax. Hang on to them. We're going to take our feet nice and wide. Let's keep it stationary. Side lunge, hammer curl, push out of it. Side lunge, hammer curl. Are we ready? Here we go. Down, And push. You can step into it if that feels better for you, but I just want you to have less time getting in and out of it and just shift the weight. Bicep curls again. You're letting your chest drop, similar to what we did with that row, so we create the space. Relax, shake it out. Same thing on this side, then we're switching gears, other side, and triceps. 3, 2, 1, here we go. Here, up to you. And relax. All right, same thing, other side. We're going to go side lunge, stepping in and out. We're going to go tricep kickback. We're going to put them together. So bis and tris on fire. Let's work the legs first. Here we go. Side lunge, step it out. Here to here. Breathe. And up. Yes, right here. And relax. All right, so your tricep kickback, elbows come up. You're pushing up to the ceiling. It's not an easy move. If you'd rather go overhead for this one, you can do that as well. Otherwise, take it here. Push back and up so you're not swinging, right? We don't want it to look like a bicep curl. We want those elbows to be up and push to the ceiling. If you need to, you can alternate one at a time, right? We're going to need to keep this position And relax. All right, it's going to be tricky. If it doesn't feel good for you, you can just go back to the biceps. But if you can, nice and wide, push back and up. Elbows up, here we go. Here, push and up. Down. I know, right? Let your chest drop. It's a little strange, but you can do it. We don't do the kickbacks super often in my workouts. Relax, right? They're tough. They're tough to execute, a little less range of motion, but they're challenging, especially when you put them together just like this. Last time, here we go. Side lunge, push and push. Push out of the hip, push the tris up to the ceiling. Again, you're not swinging, you're pushing. 10 seconds. To the sky in the back. Looks like this. Hard to get high, right? And relax. Oh man, you guys, harder than it looks. Can you shake it out? We're at the middle of that workout, so I'm gonna give you just a couple seconds to get a little bit of mobility because then we're taking it down on the mat. Working hard, guys. We're close. Here we go. Let's grab a quick sip of water, then we're going down to the mat. We're going to do 2 different rounds on this one. First one is going to be a chest press along with a bridge, so I want you something heavy that you can do with that. So watch me here, flat on the mat. You can use Use the bench too, but your bridge is coming, so you may want the mat for this. Press first time through with or without the weights, bridge. Then we got 2 times putting them together. All right, then we're gonna flip it around. We're gonna get a plank jack, we're gonna get a plank pull-through for a little bit of core, then we put them together. All right, meet me down on your back, starting with just that press. In 3, 2, 1, 20 seconds. These are strong muscles, go heavy if you can, right? Slow and controlled. I don't care if you get 2 or 20 as long as you have good form. Relax. All right, so with or without those weights resting on top of the legs, If you want, we're gonna lift for that bridge. If you want to just do one right here, here we go. Up and down. I'm gonna take it right here, it's a little easier from the mat for me. A little added weight, and then we're gonna put them together for 2. So we get glutes and hamstrings. Kind of everything we're doing today has gotten a little bit of a combination of a squat or lunge and a hinge pattern. 3, 2, 1. Relax. All right team, we're going to put them together. As you press up, lift those hips in a bridge. 3, give yourself a second. I'm going to give you a couple extra seconds to get set cuz I know I needed it. In 3, 2, 1, here we go. And down. Nice and strong. Lift and lower. Control. Lift those hips to the ceiling, squeezing the glutes. Up and down right here. Yes, last one. Rest them down, breathe for a second. We got that one more time. Oh, 3, 2, 1, 20 seconds right here. Up and down. Yes you can! Lift high with those glutes, strong with the arms. One more. Breathe and relax. All right, turn over into a plank position. We're going to start with a little plank jack on your elbows. You can either tap it out Or you can do a jump, up to you. You can also be on your knees and tap it out. Then we're coming up here, knees and toes. We're going to reach through just with one of those weights. Join me here. Here we go. Out, in. If you want more of the cardio, you can pick up the pace. If you want to just keep that core working, out and in. Stay lifted in the center, right? We only have one round of this. Then we put them together. 3, 2, 1, stretch it back. I know you're feeling those arms. Me too. All right, we're in a high plank, knees or toes. Reach under, pull the weight through. 3, 2, 1, reach. I want you to angle a bit so we get a little bit of that rotational movement through our core. Reach. Reach. Yes, you can! Stay lifted and relax. All right team, up on those hands. Jack out and in, reach through. Out and in, reach through. Or pick your favorite. Here we go. Out, in, reach. Yes, you can! You can also tap it out, tap it in. Last one. All right, last time, team. Let's go 2 and 2. 2 jacks, reach right, reach left. Let's finish this strong in 3, 2, 1. 2 jacks, reach through Right, reach through left. 2 jacks, reach through right and left. So close, team! 1, last one. Oh man, stretch it back. Catch your breath, team. Ha! All right, breathe. Here is what we've got. Quick sip of water. I know, a lot of core burn, but a lot of heart rate. So cheers, y'all! This is the last round. Here's what I want. I want you to go heavy. We got a deadlift, we drop one weight, we got knees with a press for shoulders, we got a deadlift again, and that— then we're gonna do a plié squat again. Go heavy. And we're gonna do an alternating chop. So shoulders and core, lower body heavy. I want you to really go for it. I'm going to aim for my 25s on the lower and my 20 for the press. Shoulders back, start with that deadlift. Nothing fancy, back to basics. Here we go, and up right here. And we're going to set the weights down In between. So really bend your knees to do it. Make sure you have good form. A little different than our other ones. Breathe. Set them down. All right, one weight. It can be that one or it can be a different one. Press, pull the knees in for a standing crunch. Looks like this and this. Here we go. Up, crunch. Arms and abs right here to finish it out. Really think about your core working. It should be feeling it after those planks. Breathe. All right, back to your deadlift. You can take your feet a little wider if you want. Bend your knees, shoulders back, good form. Here we go. So whenever I do Tabata, I try to do a good mix where either you're doing the same thing over and over and you can hang on to your weights, but when I want you to go heavy, I know your hands need a break. So trying to give you those options as well. 3, 2, 1, set them down. All right team, press and knee, pull them in. Standing crunch. Ready? Here we go. Press, knee up and down right here. Let your chest come towards that knee as well. You're going to feel that core, right? It's not just the knee coming in, it's a standing crunch. And relax. All right team, this time Back to basics, go heavy. Plié squat, bring it up. All right, let's do it. 3, 2, here we go. You can also have one dumbbell or no dumbbells on this one. You do you wherever you are. And up. Yes! And relax. Set them down. I'm going to go a tiny bit lighter on this. This is a chop, alternating chop. Chop, center, chop. Here we go. You can keep it close to your body, hands can be on either side, or take it wide to the center. So we get core and shoulders again. Breathe. Breathe. I know. And relax. Plié one more time, chop one more time. Let's finish it out strong, team. In 3, 2, 1, last time. Plié, squeeze it up. Ho! Again, I wanted this last one to be our heavy, heavy, right, on that lower body. Because we focused on sort of the weights that were right for our upper body on some of those other ones. 3, 2, 1, and breathe. Oh, all right team, one more time with that alternating chop. Let's finish it strong. 3, 2, 1. It can be small, close to your body, but get the core, get the shoulders. You can do full body twist or keep those hips and toes square. You do you. Well, let's finish it out. And breathe. Ha! You did it, team! But I think we got just enough time for a bonus move. And here's what we got, team. We're gonna go something kind of medium. I'm gonna go my 15. 15. We're gonna do a dumbbell swing for 3, clean it. We're gonna do a press for 2, a squat for 2. All right, clean, press for 2, squat for 2. All right, we're getting it all in, upper and lower. All right, don't worry, we are only going 40 seconds, we're not going 60, but let's get it done. Hinge it. Prep it. You can also do the deadlift. Here we go, power! 3, 2, 1, clean it here. 3, 2, 1, squat it here. 3, oh, 2, 1. Can we get it done? 3, swing. 2, get ready, rack them with the clean. You can also alternate right here. I might need to. 3, 2, let's get one more time through. Ah, here we go. 3, 2, 1. I know that's our time. 3, 2, but let's finish it out. 3, you can take them down if you need to. 2, 1, and relax. I didn't time that right. Breathe. I thought if we could get it done in 40 seconds, but good job, team. Thanks for hanging with me. Quick little cool down. We're gonna keep it super short. I know, I feel that heart rate too. I hope you do. I hope you're feeling the blood, the oxygen, everything running through your body. I hope you're feeling strong with it. Bring it up right here. Take those arms over. Please make sure you get more stretching on your own. We're going to keep it short and sweet, but I want you to be getting that mobility and flexibility throughout your days, throughout your weeks, right? Hands right here, roll through cat-cow. I have tons of mobility and stretching videos, fusion workouts where we build in both short mobility and stretching too, so check those out here on the channel. Don't forget to leave me a like, leave me a comment. Please subscribe if you haven't already, and please spread the word. Tell more people about the BodyFit by Amy YouTube channel. We can get more people moving. And of course, if you want more, I would love to connect with you over in the BodyFit by Amy app. So please join us in the BodyFit Athletic Club. Thank you so much for joining me today. One big deep breath in and out. You You did it! That was your dumbbell Tabata sweat workout. Great job, everybody!