20 Minute Dumbbell Superset Tabata I Momentum Day #3

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell superset Tabata workout. This is day three of your momentum challenge. We are going to be working in the Tabata format. 20 seconds of work followed by 10 seconds of rest in 4 minute rounds using a set of dumbbells. It's going to be supersets. We're going to really make those muscles work hard in a short amount of time. All you ready? Let's do it. Okay, so let's start just marching. Can roll through those shoulders to the back and to the front. We are going to keep this warm up really short because we want to keep this workout at right about 20 minutes. Let's get you in and out. Work the entire body in these super sets. Big, deep breath in. So of course, if you need more of a warm or a cool down, please get it on your own. Let's take it w. Lean into it here. We are basically just gonna get the muscles warm and our movement prep ready to go. Walk those feet in. So supersets breaking it down in muscle groups. We have one Tabata superset of lower body. Alternating between two exercises that are compound that have a couple parts. Reach it over. Next superset is upper body. Again, two exercises that we alternate between, but they each have a couple parts. And then we take it down to the mat. Our core superset. Right, so bring it up here. It's gonna move really quickly. 20 seconds is really short, but 10 seconds of rest is even shorter. So you gotta pay attention but work to your level. If you need more of a break, you just hit pause, you take a break again. In between these supersets, we will get a quick little cardio interval. And then we'll have about a minute to breathe and get some water. And that's where I will explain your next two moves. Right, Breathe. Bring them up here. Okay, so with your lower body, go ahead and grab your heavier dumbbells if you got them. Watch me here. We got your super basic deadlift. Hinge it here. We're gonna clean it up to those shoulders. Squat it down here. Right, Hinge. Just bring it up. Or squat. If you want to keep them down the whole time, you can squat here too. But deadlift to squat. Then we're going one side here. Turn it here. Turn it. We're gonna stay all on one side. Ready? First 20. Here we go. Hinge and down hinge. Really get low. Goblet squat. If you want to keep them down, just keep them down in between. Yes. Five seconds. Can you get one more? Yes. Breath. All right. All on the right side. Then we go back to that squat and deadlift. And then on the left side. Here we go. Step into it. Side lunge, turn. Front lunge, turn. So watch how I'm picking up my feet. So what I'm not doing is torquing on that twist. I want you to actually pick up your feet in between. Breathe. Last one. Good. Relax. We're gonna get hinge, deadlift that deep. Squat again, and then we'll get other side. Here we go. Hinge and squat. Join me or deadlift. Clean. I know we get a little power with that. Clean. But we also sneak in a little upper body. Right. And some power for heart rate. Last one. And breathe. Good. Side lunge. This way. Pick up your feet. Turn into it. Regular lunge. Here we go. Side lunge. Pick them up. Drop it low. Pick them up. Dumbbells can stay right by your side. Try to keep good posture. We're not letting it pull us forward. Right, we're here. Can you get one more low to high? Yes. Good. Two minutes down, two to go. How's that heart rate? Hopefully it's pumping. You're feeling that cardio too. Are we ready? Deadlift and squat. 20. Go. And breathe. Yes. If you want, you can take your feet a little bit wider, just for some variety, and drop it down. Yes. One more. Eyes up. Good. Relax. Ha. Back to this right side. Ready? Side lunge. Here we go. Side lunge. Turn into it. That's what we love and hate about supersets, right? We're going back and forth between different exercises, but same muscle group, so nothing ever gets a break, right? Don't worry, it will when we get to that next round. Last one. And breathe. Yes. Last time with that deadlift. If you want to make it, sumo toes out. Watch me. Here. And plie. Or here. It's a little bit trickier. Drop it down. If you feel more comfortable with those feet forward, that works too. Five seconds. Last one. Yes. Relax. Last move of this lower body superset Tabata. Side lunge. Here we go. And breathe. Good. Yes. Get low chest lifted into that hip so we get Those outer thighs. 5, 4. One more each way. 3, 2, 1. Relax. Drop those dumbbells down carefully. Quick sip of water. We're gonna get a little cardio. How about we keep that cardio lower body, right? Let's make those legs work. Let's get that little skater. You know, I love it because we get into that curtsy lunge. You can keep it low Impact here or a little higher. Really stick the landing. Let's get those hips one last time. Here we go. 30 seconds is all you need. Low impact, just a little step, right? A little higher. You can even stick it. Keep that back foot off the ground. You get a little extra into that hip. See if you can get a little quicker, a little lower this last 10 seconds. Breathe. Remember, this is just a 20 minute workout. Three, two, one. Yes. Water again if you need it. I know I do. Get ready for that upper body. Okay, team, you just keep marching or jogging or get a real rest. Whatever you want to do. Watch me with those dumbbells. Try to go heavy. I can do it, right? Two ways to do this. First one, if you want to stay standing, you can. We're just gonna do a row, bring it up and a curl, right? So row and curl if you want. We're going bear plank. Lift those knees up. Row, row, drop the knees, curl. So we're still sneaking in. A little hinge, a little glutes. Either way, standing or down, row to curl, right? All right, your second one. Let's take it here. We're going tricep, kickback, press. Watch me hinge, tricep, press. So we're getting a lot of things working. Elbows up. All right, first 20 seconds. Knees or standing. Here we go. You're standing. Row curl. We're here or up if you're here. Knees off the ground if you can. Two rows. Bring it up. Last one. Bring it up. Yes. Good. You want to make sure you're up, out of it. You're not curling yourself into it, right? All right, elbows up. This is gonna get tough with my hubbies, but here we go. Push back for tries. All the way up. Push back for tries. Up. So we're really working this hinge today, right? You keep going. The reason for that, and I want you to keep it controlled is because we do this motion all the time, right? Push back. Triceps and up. Push back. Last one. Relax. This is me picking my kids up off the floor, cleaning, picking up the laundry basket. All of it. Here we go. Row it. Take it here. 1 and 2 and then up and curl. But if, for whatever reason, your back is starting to bother you, I want you to just pick one and stay upright. So you can just do that curl and then that press up. Last one. Good. Breathe. Bring it up. How are we doing? Right, here we go. Push it back all the way through. Lean, push back all the way through and up. Keep them close. Push to the ceiling. Up, push to the ceiling. Yes. Five, four, three, two, one. Good. All right, two times through. We're gonna mix it up on these. Second, two times through. Just your row for 20 seconds. On your knees or standing. Here we go. Just row. I know I mixed it up with you, but just to give our backs a little break from that rotational hinge. Bring it up. Not rotational, but switching. Transitional is what I meant. You're here or you're standing, but finish it out. This is your last time with this row. Lifting the core. One more. And breathe. Standing curl, whatever you got, you can alternate. You can do them together, but finish it out. Here we go. 20. Then we're going to separate that tricep kickback and that press. So first round together. Second, two rounds. Isolating. And breathe. Yes. Good. Yes. Last one. Relax. I'm gonna switch to my lighter, guys. That's where I am. I'm gonna be where I am today, right? You know what I always say, Be where you are today. Triceps, here we go. Push back. You can always do one at a time. Little soft knees flat, back together, if you can. What we're not doing, guys, is coming this way. I want you to keep those elbows up. Push to the ceiling to get the back of the arms. Core is engaged. Breathe, relax. Good. This time, just take them here. We're just straight up and down. Cores in. Zip it up. Shoulders back. Last 20, up and down. And breathe. Yes. Good. 10 seconds. Remember that core. Trying not to arch. Keep it here. Right. And breathe. Yes. Last one. Relax. Good. Hang on to one of those dumbbells. Let's get one last little cardio with a little bit of upper and core with it. Ah, Shake it out. We're going here. Up, circle. So do a little circle. You can keep it close to your body, or you can make it bigger or just body weight. Side knee. You know, I love these. I do them a lot. There's a reason. If it bothers your hips or knees, just keep them forward. Here we go. 30 seconds. Think getting. Oh, that's not what I said. Right outside, I was going across. Yes. Again, keep it small. Circle really close to your body. Or if you want a little more arms, take it up. Yes. Breathe. There we go. 3, 2, 1. Relax. Good. Catch your breath. Grab some water. One last superset to go. All right, team, you got this. Grab one dumbbell. Watch me here. First round, we are going to take it high here. We're gonna push it out, pull it in, push it out, pull it in. Second time through, we're gonna take it across and pull it through. Second time through, same exercise, Exercise two that you're alternating with. Don't worry, I'm going to talk you through. That is, we're gonna go on our backs modification. You can just take it to a little bridge if you can. I want you to push up and twist down. Push up, twist. So it's a weighted crunch and then a bicycle. Scissors. Elbow. Back to center. Release it down. Those are your two exercises. We're going back and forth, so I'm going to talk you through. If you need to stay on your knees to modify. Here, you can join me here. Push out, pull it in, push it out. Pull it in or up? Push out, pull it in, push out. If you don't have a good floor to slide on like mine, just reach knees at an angle or knees quadruped. All fours is totally fine. Two, three. Two, one. One. On your back. We're gonna go back and forth, plank to back. You can keep it small. No weight at all. Bridge to modify. Join me here. Here we go. Push, twist. Center and down. Push, twist, center and down. If that's too much with the weight, if you're feeling it in your neck, drop the weight. Just do it here. Push, twist, and relax. Bring it up. One round down. We're close. Here we go, guys. This time, take it to your side. Join me. Reach. Pull it through. You're gonna reach under. Pull it through. Knees or knees or toes, but reach. Pull across. Reach under your body. Lift up here, under your body. And breathe. Reach, pull. Take it all the way across. Last one. Ah. And relax. Back on your back. Here we go, team. Same thing here. Remember, you can do the bridge here. Just lift as a modification or press. Here we go. Press up. Bicycle twist. And down. Up, up and down. Up. Keep it really controlled. Up and down. Last one. And relax. And how we doing, team? We good? Yes. All right, Push and pull it through. Ready, Start. Knees or here. Reach. And back. So remember, if you can't slide, take it here and back. If you can, push it forward. Oh, I don't have a good one to slide on, but you can do it. Reach and back. Last one. Yes. Flip it over. On your back. Get ready. Bridge or crunch. Here we go. Up and down. Tuck that chin so you're not arching either way. Deep core. Pull that belly button in to spine. Last one. And relax. Oh, I know this one feels long, but this is your last round, so you can do it. You're gonna really reach under. If you want to twist a little more, you can watch Me here. Twist, bring it up. Twist. If you're on your knees, just keep it regular. Twist, bring it up, twist. And bring it up. Or just keep it here, Reach under, pull through. Last one. Yes. Good work, guys. Last time here in this round. Here we go. Center and down. Deep core. Pulled in on that crunch. Then rotate back to center and down and down. Yes. And relax. All right, guys, we got time. Let's do one quick bonus move. Watch me here. Bring that dumbbell. One dumbbell in the center. Yes. You heard me. Then everything's done. We're taking it here. You can just drop it low, swing it back, power it up, then drop it low, reach. Or if you can, pop it back, pop it up, swing down, pop it back, pop it up, swing. You can walk it back, too. You got 30 seconds. Here we go. So here, swing down, tap and reach. Or here, pop back, pop up. If you want, you can even add a little push up to it. Drop it down here. Swing and release. Yes. Last one. Swing and release. Ah. Let yourself drop here. Really pedal your feet. Good work, team. Walk your feet in. Let your head and neck relax. Slowly roll it up. One foot forward. Little stretch here. How do you feel, guys? No. That was a tough one to end on. 30 seconds was done before you knew what you were doing, right? Take it here. Stretch it out. Other side. Make sure you check out all of my other dumbbell videos and check out the playlist. I have no equipment. I have kettlebells, T. Rex bands, balls, prenatal, postnatal, and then broken down in body parts, upper, lower core, or timed cardio as well. And if you're looking for a little more structure to go along with these videos, take one arm across, roll through your wrist. Make sure you click the links in the description below. You will find information on my ebooks and programs. Those are just curated schedules to go along with the YouTube videos, so check them out. You can get some programs for four weeks or beyond. Reach behind if you can, or just press those thumbs to the back, lean into it here. And then, of course, don't forget to subscribe. Subscribe to this channel. You subscribing helps me make completely free videos. Keep making free videos for you. Take it here. Roll those shoulders. So please subscribe. Turn on those notifications so you know when I release a new video or when I'm doing something live or a challenge or a special event. And make sure you like this video. Leave me a comment like me know as well. One big deep breath in. Thank you so much for showing up today. If you showed up, you are successful. That was your dumbbell superset Tabata workout. Great job, everybody.