16: Dumbbell Combo Tabata | 25 Minutes | Full Body Cardio & Strength Workout

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell combo Tabata workout. In this workout we are going to use dumbbells to work your entire body. I'll be working with my 10 pound, 15 pound and 20 pound dumbbells. Today. You use whatever you have available to you. And we're doing a Tabata style. 20 seconds of work followed by 10 seconds of rest in 4 minute rounds. Of course, I'm going to give you lots of options to work to your fitness level. Are you ready? Let's, let's do it. Let's start just by getting our bodies warm with a little march, you can pump those arms. We're going to do a quick dynamic warm up. Just getting the blood flowing, getting the muscles warm, getting the energy up and getting a little mobility and movement prep. Before we add the weights to this workout. Again, you can see behind me I have some 10, 20 and 15 pound dumbbells. I'll be alternating between the two. Almost everything we are doing today is going to be a version of a compound movement. But I will give you options. And the nice thing about Tabata, if you've done it with me before, you've heard me say it moves fast, but it moves fast. Let's take a big step out, big reach. So 20 seconds only at a time for your work intervals. But then we only get 10 seconds of rest. And a lot of times we'll have a lot of repetition with this. So you can just go right through it. Today we're going to mix it up a bit, but I'm going to talk you through it. So similar movements, but you'll have four rounds, half of that. Let's take it up right here, big Y, then hinge, just like that. You'll have eight rounds of those 20 second intervals. So four minutes total. And we will have a right side and a left side on some and we'll have two separate exercises on some. So I'm going to talk you through it. Don't worry, it's gonna go by quickly. Arms out, flat back down, and then round it up right here, flat and up. So with these compound movements, we'll do one exercise for 20 seconds, then another exercise for 20 seconds, then we're gonna put them together and then we will add a version of a hold. Let's take it right here, big stretch right here. Of course, within that you can just alternate between the two. So we have our lunges and our presses to start. You can do lunge, press, lunge, press, or you can take them together for the last two. Let's take it right here. We're gonna hinge it down. You can just keep it here or let's inchworm it out, walk it out and then walk it back. Just a few of those to warm up through the spine, get the core fired up and ready to go. And then we'll stretch out those hips from here. Let's get one more. And we're gonna hold this one out. Now if you can meet me down here on the mat, you can be on your knees if you need to. And then if you're able, we're going to take one big stretch right here. World's greatest stretch. And then back if that's not right for you, you can hang it on those knees and just rotate up with the arms up to you, opening up through the hips and breathe one more each side right here. And then go ahead and either walk your feet in or walk your hands back. Let yourself hang for a second. Check those shoelaces as I always do. And then slowly roll it up right through here. All right, little tap out and reach. So here's what we got again. 20 seconds only with our first circuit, we have a minute in between. So that is where you can grab some water and I talk you through our next runs. We really only have three full Tabata circuits. I know it's short, guys. And then we will might have a little bonus circuit at the end. All right, so you keep those knees going. Watch me here. I'm gonna grab two heavy dumbbells. But you really just only need one. I'm gonna use the second one to have down by my side. But we're starting first. 20 seconds is a regular lunge. It can be reverse, it can be a tap back, it can be stationary second. 20 seconds is just a one sided press. Whatever side you're stepping back. Then we put them together. Lunge and press. Then if you want, we're gonna hold that lunge and just do the press. All right, so grab those weights. Then we get the other side. Same thing with that. I'm gonna hang on to both. But you can always just take it one. Here we go. Lunge it for 20. And again. You can go as far down as is comfortable for you. You can just tap it back. It's only 20 seconds. So it's going to go so, so fast. You guys take it down and up. Last one. Breathe for ten. All right, so this is just one dumbbell. I'm gonna take it in and up. It's up to You. Here we go. If you want to hang on to that other one, you can. Or take it down by your side. Totally up to you as far as what you want. I'm gonna hang on to it. Core engage. Never mind. I'm gonna take it here to give myself balance. 3, 2, 1. And breathe. All right, so you can keep just that if you need one dumbbell between the two, you can go here if you want to. Just go one, you can. And again, if you want to take it to that other side. Here we go. Put them together if you want. And if that's not right for you again, let's just take it regular. Lunge, and then the press one more time, and then we'll switch our sides. Take it here. I know. Boom. I'm trying. These 15s my challenge. And breathe. Relax for 10. I know, team. So you can do that same thing again. You can just do your press, or you can hold it down in the lunge. Join me here. Here we go. ISO, straight up. If that's not right for you, you're starting to feel it like I am Dumbbell between two hands. Stay low in the lunge. Core engaged. Five seconds. See? 20 seconds can really be challenging. Relax if you want it to be. Catch your breath, team. Now we got the same thing. Other side. So lunge, press, and then put them together if you want. ISO, hold if you want. Here we go. Drop it down. I know a lot of you love Tabata. I'm one of those people who loves Tabata because it does go so quickly, but when we're mixing it up, it does make it a little challenging to keep up, but that's okay. And breathe. I'm going to set it down for this press. Core, engage. And again, you can wrap it here if you need to. I know mine's going to start to get heavy. I may take it between 2, 3, 2. And bring it up. This side is not as strong, but I'm going for it, team. Until I can't. I might switch for my last two. Stay zipped. Three, two, one. All right, team, so this time, remember, you're going to lunge it back, press it up. If you'd rather just do the lunge, do the lunge. Here we go. And up. Use the power from the legs to really drive it up. Boom. Oh, I know. I feel it too. Breathe. Last one. And relax. All right, team, I'm gonna set this one down and go to two hands, but it's up to you. If that one side is still feeling good, go for it. We're gonna hold that lunge. Drop it down with me. Here we go. Up and down. That's not right for you. Just the press or lunge and press together, but stay low if you can. I know. Breathe. Ah. Five seconds. Four, three, two, one. And breathe. Oh, man. You guys, heart rate is up. Are you feeling it? I know I am. Let's grab some water. Quick sip. You take your time catching your breath here, and I'm going to talk you through your next round because it's two different things. All right, team, tap it out. Breathe. Whatever you need to do something heavy to medium. I'm gonna go 15s. Actually, I'm gonna go 20 with my first one. We're gonna do a plie squat here for regular, then a bent over row. Then we're gonna put them together so it's a little plie row. Stand up straight, just like that. Then we're gonna hold that plie low and go to the row. Second round of 20 seconds. We've got a regular squat. We've got a curl, we've got a squat and curl. And then we hold that squat and we curl at the bottom. All right, I'm going to try to go 20s on my first round, 15 in my second. If I need to drop down, I will. Plie squat to start. Toes out. Core. Engage one dumbbell or two or none. Three, two, one. 20 seconds. Squeeze it up on the plie. I really like to rest my weights right here. If you want to drop them down, that might feel better. When we add the row to it, we sneak in a little hinge, so it's okay to let your chest drop forward just a bit. Breathe. Yes. Relax. So if your hands need a little break, take them. Here's what we got, team. Bend over row. Just pull towards your hips. 3, 2, 1. Bring them up and down. I know it's not a lot of time to drop your weights, but if you need it, please drop them or set them. I know a lot of you talk about putting them on a bench or a chair so you don't have to go as far. I think that's a great idea. Squeeze. Pull them in. Last one. Breathe for ten. Watch me here. Toes out. Plie squat. You're gonna squat and hinge. Do the row, then bring everything up. Join me. Here we go. Squat and hinge row all the way up. So you do have to bring your chest forward, keeping that nice flat back. I really like the plie with the row because your toes are out, so you have space for that, right? And relax. All right, team, last set of 20. We're gonna hold that plie down. We're gonna hold that hinge, so get low with it. Drop in the hinge, join me here and up. If that doesn't feel right for you, just take it to a regular row or come up in between like we last did. Yes, you can. It's so quick. Five seconds to go, so hang with me. Yes. Breathe. Ho. Set those to the side. All right, team, now we're going squat. If your hands need a break, just take it regular squat. You can do that or one squat. Here we go. Regular squat. So drive the hips to the back. I know a lot of squatting, but we're adding some hinging, like we did with adding that row. This one is more your goblet squat, then bicep curls, then together. Last one. All right. Regular bicep curl. You can alternate them. You can put them together. I'm going to challenge myself with the 15s. Here we go. Right here. Core engage. I know these are super short intervals. I know. Breathe. Feeling extra fatigued today. Just one of those days. One more. Breathe, team. Here is what we've got. Suitcase. Squat down low, hammer curl at the top. Join me. Here we go. Sit low, come out of the squat. Hammer curl, down, sit up. Sometimes we do the opposite, and we do the curl at the top. And so we have a racked squat. When we go down for this one, we're gonna curl at the top. Yes, you can breathe. All right. I know I'm too fatigued to keep with these 15, so I'm going to switch to my tens. Hold the squat at the bottom, curl at the top. I'm gonna give you five more seconds to breathe. Let's get low with it. Weights can be in the center or by the side. Sit low. Here we go. So up, so you can be here with me. Another option, if that just doesn't feel for you, feel good for you, is to sit on a wall right here. We got 10 seconds. I know gives you a little reprieve, right? But if you can get low. 5, 4, 3, 2, 1. Yes. Breathe. Shake it out, team. I know legs and arms we got back. We got biceps. We got a lot of push in that first round. A whole lot of glutes, hamstrings. Next round is all on the mat, team. Whole lot of core coming in this one. So have those weights close by, something you can do tricep extensions with. So watch me here. Our first round is going to be a plank press, so knees or toes down, down, up, up, then switch. You can certainly do this on your knees as well, or elevated on a bench or on the wall. Then we get our mountain climber. Then we put them together, doing the climber in between. All right, we're going to do a little hold with that second one. Then we get some triceps. I'll talk you through it. But let's start right here. Right here with our plank. Press up on those hands, knees, or toes. Here we go. Down, down, up, up. You don't have to rush it. So this is a lot of upper body push. This whole sequence is upper push and core. And then our little bonus circuit is all lower body. Okay, right here. Remember, you can be knees here, too, or knees here. Relax, Stretch it back. So every time we get that. 10 seconds, take. Take the pressure off your wrist. This time we got a mountain climber, so knees are coming in. You can do this standing as well. Knees come in. Here we go. 20 seconds. If you want to run it, you can, but I want you to focus on bringing the knees to the chest, staying over those wrists and those elbows. Not back here. Right, we're here. You can cross it if you want. We got 5, 4, 3, 2, 1. Stretch it back this time. Plank press. Down, down, up, up. Run, run, run, run. Down, down, up, up. Climber, climber, climber, climber. Let's do it. Here we go. Right, left, right, left, four, three, two, one. Or you can just do four, three, two, one dot down, down, up, up. Yes, you can. Last one. Four, three, two, one. Stretch. All right, team, last time we're gonna go one, two, three. With our climber. Try to hold that knee up. Otherwise, do exactly what you just did. Here we go. One, two, hold. Down, down, up, up. One, two, hold. Right, left, right, left. Don't overthink it. Just do your climber in your press. Last one. Down, down, up, up. I know. And stretch. Don't worry if that confused you. It confused me as well. All right, team, we're taking it down onto our back. We're gonna do just some little toe taps. You can do a march. Then we're doing some overhead triceps, so whatever you need to have close by. I'm going lighter with my tension, but we're gonna start with that toe tap. Sorry, we're getting a little long on our break here, but here, tuck that pelvis. Toes, toes. All right, join me here. Give you a much longer break in between these two. But that's okay. We got time. So tuck the pelvis, wrap the Core. Here we go. Just toes and toes. So I want you guys stay in that tabletop. Try not to bring the knees in. Try to keep them a little bit away from kind of right in line with your hips. And again, modification is just a little march. Yes, you can breathe. Yes. And relax. All right, team, this time we get our triceps. We're just going here. If that's not right for you, a close grip press, press is going to work the same muscles. Join me. Here we go. Down and up. So remember, with this, we want to shift our shoulders back just a little. Not here, but here. Then bending those weights or one weight towards your ears if you have two. Kind of just over the forehead if you have one, right? Yes. Relax. All right, team, can we put them together? There's a little toe tap and triceps. Let's do it. Tap and up. Slow and controlled. We're gonna keep this for two rounds. There's no real isometric version of this. I want you just to focus on this good form. If you're just doing the toe taps, do that, and you can do the triceps next. 3, 2, 2, 1. Relax. One more time with that same exercise or whichever one you didn't do before. Triceps and toe taps down by the ears. Take them up. Ears. Core stays. Nice and steady. Think about everything coming together as you come up strong with those triceps. Bringing the knees. Knees together. Deep core, pelvic floor, inner thighs, strong arms. Last one. And breathe. Oh, man, you guys. So I told you that was a lot of core, right? And a lot of upper. Let's finish with a half Tabata circuit, right? So we can stay in our time. Up on your feet. Here's what we got, team. We're gonna do a kickstand deadlift lift on the right, kickstand deadlift on the left, and then you can repeat it, or you can do a kick kickstand swing. Now, that swing, thinking like our kettlebell swing, you can have two dumbbells here, but some people don't feel as comfortable with that. You can have one dumbbell on the outside. Swing, power up just like that. So it looks like a regular swing, but you're pushing through that front heel. Four rounds of 20 seconds. So half tabata kickstand deadlift, right and left kickstand swing. If you don't want to do the swing, just keep the deadlift. I'm gonna go with these 20s. All right, team, shoulders back, core engaged. So remember, it's like a kickstand step back on those train tracks, hip to hip, distance apart, toe up, shoulders back, core engaged. Let's do it. Hinge. Stand up straight. Push to the heels. So we had our score squats in our lunges in those first two circuits. We had our planks and lots of core with our upper in that last one. Let's finish with a compound lower body hinge. We love it. So functional. Push through that front heel. Last one, turn to that other side. So other foot forward. Other foot with your kickstand core engaged. Shoulders back. Three, two, one. Stand up straight. Breathe. And up. Ah, yes, you can. So remember, you don't have to do this for your second two rounds, you can keep just a kickstand deadlift, or you can take it to a regular swing. Maybe that's more your jam. Up to you. All right, team, so set them down. We got 20 and 20. I'm gonna switch to my 15s. So hinge is the same. Then you power up, lock it out, let it drop. If that's not right for you, single swing in the middle or just your deadlift? If you want to just do one dumbbell, have it on the outside leg. We got 20 seconds. Kickstand, deadlift, or swing. Let's finish it out. In three, two. Hinge it. Here we go. Power up. Let it drop. You really gotta stay steady in both feet. Really drive up through that front one. But your Kickstand 1 is just as important to keep you steady. Right? Here we go. 5, 4, 3, 2, 1. Swing. And relax. Breathe, breathe, team. Pedal those feet. We're gonna get same thing, other side. So again, if you want just one dumbbell on the outside, one in the center, either way, let's get that other side. 3, 2, 1. Power up. Let it drop. So really push into both feet. Both are keeping you steady. That front one is really driving the power. And then the. The locking out at the top is the same, except that back leg stays in the kickstand. Three, two, one. Swing. And relax. Yes, team. Catch your breath. Oh, let's get a little kick out with that. You don't have to actually touch, but we're right here. I know. Yes, team. That is it. Short and sweet. We got all of our major movement patterns in our lunges, our upper body push, our squats, our upper body pull. Right, let's take it right here. And then we got our rotation anti rotation, right? We're getting a lot of things working. Stability. And again, those smaller muscles. Let's go ahead and take those hands right here. Of course, if you feel like you're looking for a little bit more. Remember, I have tons of 10 minute quick hits as well as 5 minute workouts. You can find these on the YouTube channel if you just want to get something short. A lot of them are full body and trust me, if you've done them before, you know, know that they really pack a punch. Let's take those hands behind. So if you have a day you're really short on time, grab one of those. You can get full body in just 10 minutes. Or if you have a day like this, you find you have a little extra time, you can grab one of those, tack it on at the end of the workout. We get some longer workouts and some more intense, more specific workouts over in the Bodyfit Athletic Club. We love to have you join us there. Private community over over on the Body Fit by by Amy app. Everything you need is down in the description below. So check that out and of course follow me in all the places. Get on that email list. Knees out. Stretch your back right through here. I'm so happy that you decided to join me today for this quick workout. Right, breathe. Make sure you get some more stretching on your own. We're keeping it short and sweet here to get you in and out. Roll those shoulders. Thank you so much for being here with me today. Let's get one big deep breath in and out. You did it. That was your dumbbell combo. Tabata workout. Great job everybody.