06: Dumbbell Tabata Tone

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell tabata tone workout. In this workout, we are working with dumbbells to work your entire body. And we'll be using the traditional tabata format of 20 seconds of work followed by 10 seconds of rest in four minute rounds. I will be giving you lots of different options as we will add on as we go. Are you ready? Let's do it. Let's start just by getting our bodies moving. So march, move those arms. We are going to get the body's temperature up, get the muscles warm, get the energy going, get your brain awake and our bodies ready to move. Let's go ahead and get some rolls of the shoulders. This is a quick workout, only 25 minutes, so it is going to be a quick warm up. As always, if you need more of a warm up, please get it on your own. Right here, we're going to do a little hip roll into a side lunge. If you want to take one of those out, you can. How about we add big stre right here and arms out, roll, stretch up. Don't think too hard on all the parts. I'm just trying to get it all in one more. Let's take those arms up, do a Y and then hinge to the back right here. Nice big Y and hinge right here. Two more hips back. And then let's hold it right here. Let's put those hands right on top of the legs. We're gonna roll through that standing cat, cow. What we've got today is tabata. If you've done tabata with me before, you know, I say it moves fast, but it moves fast. Let's go ahead and tap it back right here. So what I mean by that is it's only 20 seconds of work followed by 10 seconds of rest. You can get a little lower in that lunge if you want to, but it's gonna go quick. Be ready to go. How we're gonna do this? Let's drop it down to here. You can either hold this stretch here or drop it all the way down. Reach it up. World's greatest stretch. Reach through. What we got going is we have basically half and half. So your first four rounds of 20 seconds are going to be one exercise. Your second are going to be another. Some will be a right side and a left side. Let's switch our sides right here. Again, you can hold the stretch up top or drop it down. And we're gonna add on as we go. So we start back to basics. You can always keep it right there. And then we e on some intensity or a compound move. All right, so everything just gets a little more progressive. Some things involve a little hold. I will show you as we go. Meet me down on the mat. You're either on your knees or on your toes. Whatever feels good for you. A little forward and back to get the core warmed up. Little side to side. Right through here, you can stretch it back to the child's pose. And you're either coming up to all fours or coming up to that plank right here just to get the core warmed up. And again, a little more stretch to the back before we jump into it. So in between these tabata circuits, I will talk through your next round again. It'll go quickly, but you always have the option to stay with that first move. Go ahead and walk your hands back and get a little pedal of the feet and slowly roll it up. Take your time. Right here. Reach across. All right, team, so watch me here. I'm going to talk you through your very first moves. You're can just get a little stretch over as I do. We've got a racked lunge with a set of medium to heavy dumbbells. We're here your first round, reverse lunge or a tap back. Second round, we're going to do a lunge and a curl. So we're starting and then we're dropping it low. Then we're going to hold the lunge, we're going to do a curl, then we're going to hold the curl. We're going to do a lunge. You can keep it stationary or we can move. When we get to that second one, instead of the curl, we'll do a hammer press. All right, so we that right side again. You can do a full lunge, dropping it down, or you can do a little tap back. And then we get to those holds and moving through. You can keep it stationary or you can tap it back or lunge it back. All right, so let's bring those weights up if you can, right here. If that doesn't feel good for you, keep them low. 20 seconds, just your lunge. Here we go. Dropping down and up. So we're gonna have this same foot Forward on all four of these 20 seconds, then we'll switch on the second one. When we add the curl, we'll still keep that right foot forward or whichever one you're working with right now. It's going to keep that heart rate up. I know. Last one. And breathe. All we're changing is at the bottom of this movement, we're adding a curl, then we're stepping back up. So you're still lunging up. Start them here. Here we go. Lunge and curl. Get low and bring them up, down, and up. So you're getting your motion going the same way. Yes. Five seconds. Last one. All right, this time we're gonna hold that lunge so you can hold it either all the way down if you can, or hold with a little tap back. Just keep that front leg working. Here we go. Hold the lunge. Do the biceps. You can do a regular curl or a hammer curl up to you. Doesn't matter. Try to stay low. I know, because it's only 20 seconds and you only have 10 more. Bend that back knee closer to the ground. You can do it. And breathe. All right, this time we're gonna hold our bicep curl so you can think that you're holding a platter or a tray. And we're gonna lunge it. Drop it down. Here we go. I'm keeping it stationary, but if you're doing a tap back, you can also just move it in right here. But try to keep them at that 90 degree angle. We are almost done with this round. Yes, you can burn. 5, 4, 3, 2, 1. Relax. All right, team, give your hands. Quick little break. Stretch it here. All right, team, so now we are switching it. We're racking it with the lunge. We're gonna do a lunge and a press. Then we hold the lunge press. We hold the press and we lunge. Heart should be pumping. Let's rock them. Other side. Here we go. Lunge it down and up. Remember, you can always just tap it back if you're able to get low. We love it. Stepping back on those train tracks. So stepping back hip distance apart. Also, I didn't say in the beginning, but don't worry if you don't have a bench behind me. We only have one move where we can use it, and you can take it on the floor. Breathe. Heart is pumping. Right, so now we lunge. As we step up, we do that hammer press. Let's do it. Here we go. Lunge press. Use the power from that front leg to bring it up. If it starts to feel like too much, switch it to one dumbbell between two hands. Always have that option. Breathe and relax. Two rounds of 20 seconds is all we need. We're gonna hold the lunge, we're gonna press it. We're gonna hold the press. We're gonna lunge it. Go ahead and meet me Down. If you can get low, here we go. And again, if you want to do a regular press, you can try to stay low or bring it in. Keep it hammer press. But you're pushing up. Try to avoid leaning back. I know, I feel that too. Dropping it low. Keep pressing nice and strong. Yes. And relax. 10 seconds to breathe. Here's what we got, team. You can either hold them high or hold them halfway. But you're gonna hold them while we lunge. Are we ready? 3, 2, 1. This is where it might feel a little too much. Just bring them here, right? Or again. You can always take it between two hands. If stationary works out better. We are so close, team. Five seconds. Three, two, one. Oh, right. Catch your breath, team. It's a great time to grab a quick sip of water. You sip. I'm going to talk you through your next round. Here we go, team. Here's what we got. We're starting on the floor, then we're going to the bench. So I'm gonna have this close by. Something heavy. Something heavy if you got it. Here's what we got. A plank row. If you don't want to do the plank, you can do it from your knees or standing. But we're gonna go right side only. Right side cross the knee, then left side only, left side, cross the knee. So it'll be a plank, but you'll get little mini breaks in between. Then we have two dumbbells for a press, bench or floor press. Then we add a little bicycle. Then we hold the press. Do the bicycle. We hold the bicycle. Half and half. 10 seconds. 10 seconds. Are we ready? Go ahead and meet me on the mat. You can be knees or toes. Right side only is rowing. Pull towards your hip. Get in position. 3, 2, 1. It's only 20 seconds. Starting here. I want those hips square as much as you can. Pull the weight towards your hip. Keep the core engaged. Yes, you can. I know. Breathe. Last one little stretch back. Give your wrist a break. Same side with the row, but we're adding a knee crossing. So if you're right handed, row. Left knee cross for that core. Here we go. Row. And knee, row. If you're doing it from your knees, just add a little leg lift to the back with that. Same leg. Here we go. Five seconds to go. Nice and strong. This is a core heavy round. Yes. Stretch it back, risk it a break. Other side. So left side, row. Then we add the knee. If you're doing it from your knees, you can just add a little leg lift. Three, two, one. Just your row. Now, as I pull up, since I got my heavies, it's tempting to slide back, so I'm going to try to stay forward. Elbow over that wrist, wrist, and below the shoulders. This left side is hard. You guys, I'm filming these coming back from a vacation. It's been about 10 days since I filmed the workout. I am feeling it, stretch it back, but it feels good. I considered it a D load week. I got movement, but not structure. Here we go. Other side. It felt really good to have a break, and it feels really good to be back lifting heavy things. We don't lose strength when we take breaks for short periods of time. It just feels a little harder when we get back into it, and that's okay. Breathe. One more. Core on fire. All right, join me down here on the bench or on the floor. It's a press. Then we have the bicycle. Then we hold the press up about halfway. Then we take it to the bicycle. All right, let's bring it down. Give you a few extra seconds to breathe. You're welcome. All right, so just your press. Feet can be on the floor or up in tabletop if you want to keep that core going. Three, two, one. Yes. Oh, this one's gonna be hard for me. I can feel it. But I'm telling myself 20 seconds at a time is all I gotta do. If you're on that bench, I know it's a little harder to rest in between, but just do the best you can. Press it here and breathe. All right, team, so now we're adding a bicycle. We're gonna just add one leg and then the other in three, two, one. Take your time. Yes, you can. I know. Oh, man, that deep core. Make sure you get a little tuck from the hips towards the ribs. Zip up that core and pelvic floor. A little lift. 3, 2, 1. You can always just keep the press or just do the bicycle, or we're gonna hold the press. So just lifting about halfway, and then we do the bicycle. Here we go. Halfway up. So if you're on the ground, you want to make sure that those elbows are off the floor. You're here. You want to just be slightly above the bench. Oh, my goodness. I know. I'm feeling it too. Take your time. We got five seconds. You can do it. Hang with me. Three, two, one. All right, team, last one. We're gonna hold the bicycle. One leg out for 10 seconds. Other leg out for 10 seconds. We're gonna do the press all the way through. This is it. Hold it here. Here we go. 10 seconds. This is probably only gonna be four presses. Maybe switch your legs. Here we go. 10 seconds. And this is it. So glad I picked my heavy ones for this. See you guys. It's hard for me too. It's hard because we're working hard. Last one. Ah. Oh, man. Let your arms drop to the side. I know I just told you how we don't lose strength when we take a week or two off. We don't. I promise we don't lose muscle fiber. It just feels a little harder when we come back to it, and that is okay. All right, team, I'm gonna keep these heavies out because I'm going to use them for my lower body. You grab some water. I'm going to talk you through our next round. We're starting with a deadlift, adding a curtsy. Then we got an overhead triceps. So overhead triceps, you may want to have one heavy or two light. But here's what we got. Your deadlift. Imagine I have weights. We're gonna do that deadlift. That's your first round. Then we do deadlift into an alternating curtsy. So we won't get very many. Deadlift and curtsy. Then here's the tricky part. We're gonna hold the curtsy. We're gonna drop forward and in the deadlift and come up. So you're hinging and coming up. Not coming out of it unless you need to. Right side, left side. Then we got one dumbbell over top, triceps. Then we add a little knee cross. Then we're going to keep the triceps working by holding together. Knee cross, right. Knee cross, left. All right, are we ready? Go ahead and grab those weights. Three, two. Just your deadlift. Stand up straight. Right here. This should feel hard, but you should be going with heavy weights cuz it's all lower body. You can do it. But hopefully a little refreshing in the sense that those arms are getting a little break. And that core. That was a core. Heavy round. Last one. All right, we're going to keep that. All we're adding is after the deadlift. Curtsy, lunge. All right, shoulders back. Core engage. Here we go. And curtsy. Yes, Curtsy. Did I mention this is our second to last circuit? One more. Yes. Breathe. All right, so this time we're dropping it in the curtsy. If that doesn't feel right for you, I just want you to take it to a kickstand and do a hinge. Otherwise drop it low, hinge it forward. Here we go. Stand up straight. I'M going to show you from the side here to here. Watch. I'm staying low in the curtsy, but I'm pushing out of that front heel. Keep those shoulders back. That feels weird to you? Just do a curtsy lunge or a kickstand. Yes, you can. I know it's hard not to come up, but you can do it. Ah. Burn. All right, team, take it to that other side. Curtsy lunge. You're just gonna hinge it forward, push out, and bring it up. Here we go. Get low. Hinge. Stand up straight. I know we don't do this very often where we hinge from a lunge. Sometimes we'll combine it, but we'll come out of it. But I want you to just really think about that hinge motion. Staying low in the lunge. Hard to do, but you can do it. Last one. And relax. All right, team, set those down. Here we go. One or two dumbbells overhead. Triceps. Remember, we're here. Elbows in. We're gonna get that burn in the back of the arms. Then we're gonna add some core. All right, I'm going with my 15. You can hold it like this or on either side. Whatever. 15 feels better for you. You need to sit for the overhead. You can do that, too. Let's bring it up. Three, two, one. Here we go. Behind your head and up. So if you got one dumbbell, try to go with something heavy because you can. Elbows in and up. Here we go. Yes. One more. Give yourself a break in between. Now we go over, and we're going to cross knees. One, try cross knee. One, try other knee. Here we go. Overhead. Then twist it. So. Yes, we're adding a little mini press. Here we go. And here. So again, trying to give you something different, where you either get upper and lower together or you get upper and core. Yes. And relax. All right, team, now we're going just the right and just the left, but I want you to put them here. Twist and twist. So try to keep those elbows pulling in towards each other to get the back of the arms. Here we go. Yes. Twist. Standing core. That's why we love it. Right? Then we get a breather. We get our last round. And relax. All right, team, here we go. Same thing. Other side. Last 20 seconds. Keep those elbows in. Twist. Upper and core. Right here. Boom. Yes, you can. I know. Breathe and relax. All right, Quick sip of water if you need it. Watch me. Here we got one heavy dumbbell. Here's what we got, team. This is a little half tabata. Round. All right, so we're taking it here. We're gonna do a half kneeling chop. So two options here. Bring it up. Actually, three options. You can hold it here if you want to feel more of that power drag, or just split, squat it here. Bring it up. We got right side, then we got right side, where we add up in little half pulse. Chop, Bring it in. Little hover. Bring that knee up off the ground. So a little mini mini lunge. All right, Right side, left side, 2 and 2. Then we're gonna finish it out with a little side lunge where we alternate. All right, so let's go ahead and start low. You got this. Get all the way down. Right here. We're going to chop or split squat. You can do it standing, too. Here we go. Arms and abs. Slowly down. Chop slowly down. You're coming across your body again. If the kneeling is not right for you, just put one foot forward, one foot back so it's split harder on your core. Right, and here. All right, we're gonna stay right here. All we're adding is from the chop. Bring it here. Little pulse up and down. Three, two, one. Here we go. Chop, pulse. Get low, Chop. You can also do the pulse from the top if you're standing up. Yes, you can. Ah, yes. All right, split your legs. Here we go. Switch your legs. We're doing that chop, then second round, we're going to take it. Here we go. Just your half kneeling chop or your split squat going across your body, arms and abs. Yes, you can. Can right here. Across. So standing core or kneeling core, we could call it. Yes. One more and relax. Same thing. We're just adding that little knee hover or lunge pulse, however you want to think about. Let's get it done, team. Three, two, one, and whoo. Up. Yes. One more. All right, that was your half tabata. Now, sorry, I said we're gonna end with the side lunge, but not that we're gonna end with a snatch. So half tabata. We're going to finish it out with a bonus move. I wanted to make sure we had time. So here's what we've got, team. We're going to do a snatch or a high pull so it looks like this, your snatch, all the way up. Then you're going to pulse it in that paa squat for three. Pop it back, pop it in, all the way up. Pulse, pop it back, pop it in. If that's not right for you, you can do a high pulse pull or a curl to here, and then pulse and then just bring it back down. You don't have to go all the way down. You don't have to do the snatch. Find what's right for you. Be where you are today. Snatch or high. Pull. And then rack it. Pulse. And then if you want, add that. Pop back. 60 seconds, team. I know, I'm feeling it too. It's. It's going fast, but this is it. That's why we didn't finish out that full Tabata, so we can for sure have this bonus move. Let's get it done. Upper, lower, core. Cardio. 3, 2, 1. Here we go. Snatch or pull. Pulse it. 3, 2, 1. Pop back. If you want. Snatch or pull. Racket, pulse. Pop it back. And here. And just like I did, you can hold that, that plank as long as you want. If you need a little extra, hold it here. If you want to bring it right back in. It's like we went from those quick 20 second intervals to putting it all together. This is your second half of this one, right? We're getting three rounds of 20 seconds, but all together. Get set. And this is it. Your last round. Take it back. Bring it in. Yes, team. And relax. Oh, man. Wherever you are, I want you to find that stretch. Either hands here or here or on the bench. Pedal those feet. Can you feel it, team? I know I can. Let your upper body hang slowly. Roll it up. I know those legs are feeling it. Roll your shoulders. Maybe you guys are feeling great. Maybe I'm just feeling it because I'm getting back from vacation, but it feels good. It's hard because we're working hard. Bring it up. Roll those hips a bit. Bring those arms forward. All right, we're keeping this cool down really short, same as our warm up. So please make sure over one side that you're getting more of a stretch and a cool down on your own. We're just trying to get you in and out in 25 minutes. That is what this month's challenge is all about. 25 and 25. 20. 25 days of 25 minute workouts only. Reach it back across. Roll those wrists. Please make sure that you leave me a comment. Let me know how you're feeling. Was that challenging for you? Do you like Tabata? A lot of people do. Maybe some people don't. Are you feeling strong? Did you feel that endurance? I know I did. That's one of the things that I love about how quickly it moves is how much we feel in our heart rate. You can always get your strength and cardio together. Team. Thank you. So much for being here with me today. Leave me a comment Leave me a like Please subscribe and share the channel that helps me out so much. I want to be able to always be making these workouts for you guys. So subscribe. Like comment share all of the things. Let's get one big deep breath in and out. You did it. That was your dumbbell tabata tone workout. Great job everybody.