21: Tabata Fusion with Weights - 30 Minute Workout [STRENGTH TRAINING]

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your Tabata Fusion with Weights workout. In this workout we are working with a combination of dumbbells and kettlebells. If you have both, use them. Otherwise, just use what you have available to you. I will be giving you lots of different options to work to your fitness level. We're going to work the entire body using a traditional tabata format of 20 seconds of work followed by 10 seconds of rest. In four minute rounds, we're going to be fusing cardio and strength and M.O. all in one. Are you ready? Let's do it. Start with just a march. Let's pump those arms. Just get moving in whatever way feels good for you. We are going to get the energy up, we are going to get our bodies moving, get our muscles warm and we are going to get a little bit of mobility and movement. Prep. So this is a quick workout and we have quick intervals and circuits. If you've never done Tabata before, you are in for a treat. I always say it moves fast, but it moves fast. So we've got 20 seconds of work followed by 10 seconds of rest. In four minute rounds, we're going to keep crossing those arms to a nice big T and I want you to step out into a side lunge. So that means we have eight rounds of those 20 seconds. Now, often we will keep that. Keep it four and four of the same exercise or we'll alternate between two. Today we're going to build. That's where the fusion comes in. We have back to basics. Back to basics. We put some things together. We may even give you an option of adding some power. So in between our Tabata circuits, I'll give you a quick overview and I'll be talking you through it. But it moves pretty quickly. Let's take it right here. We're going to do a nice big eye with our arms, shoulder mobility hinge, drive the hips to the back, straight up. I not arching the back, but bringing the shoulders back for mobility and then hinge. So everything is similar in nature essentially. And we've done some Tabata like this before. If you've worked out with me before, is we're building as we go. So you can always keep it with whatever we do in that first one or second round. If you want to keep it back to basics. If you want to take it up to fuse in some intensity, you can. Now let's take it to a nice big Y. Toes out. We're going to squat it down. Big Y for Shoulder and upper body mobility and then getting low, you don't have to get super low. You don't actually have to touch the floor. But I like to do that cuz it makes me get a little more open in those hips. All right, we're also going to be stretching out through our back here. Let's do one more and let's take it right here. Just roll the shoulders as you get a little stretch through the back, gently opening up the hips. So these circuits are going to go quick. We only have four. We may sneak in some kettlebell swings in between, but it's going to keep your heart rate up. We're going to get work the entire body in just a short period of time. Let's turn it here. We're going to do a little tap back, just opening up the hips, stepping back hip distance apart. If you want to drop it a little lower in a lunge or bring those arms up, you can you do you something I'm going to tell you throughout this workout. And then let's hold it here so you can hold from a standing position. Or if you want, you can get low. Take that hand down, reach that hand up and reach through and bring it up, reach through right here. And then from here we're gonna switch our side so you can step up out of it again. You can keep it here, stretching here in that standing position or take it down. So I will remind you to be where you are today. So that's both where you are in your fitness level, where you are today. It's your workout. I want you to be challenged, but in a way that's good for you. If you can meet me down on the mat, you can be in that high plank or you can be on the knees. But join me here. I just want that core to get fired up and ready to go. You can do a little forward to back on your knees and toes. You can do a little drop in the hips. Whatever you need to do to get a little stretch. Maybe you even want to take it to a little down dog or a child's pose. If you're on your knees just back to here, getting that shoulder stretch as well as the core working hard. And then slowly, let's walk those hands back or walk your feet in whatever you need to do to get up safely. Let your head and neck relax and then slowly roll it up. My heart rate's already up. I don't know about you. Let's tap and reach across. All right, so our tabata round is only four minutes. It goes quickly. We have 20 seconds on, followed by 10 seconds of rest. So what's fun about it, what's effective about it is not just that we have quick work intervals, but we also have quick rest intervals. So that means your heart rate's going to stay up there, and you got to move quickly. We're going to start with a version of a goblet squat and then a curl and a press. So you can do this with one or two dumbbells, or you can take it with one heavy kettlebell. I'm going to aim to use my kettlebell right through here. So whatever you got, your first two exercises are your goblet, squat, getting low. Your second two are your curl and press. Then we put them together. Curl, squat, and press. Or you have the option to clean squat and press. All right, so it's gonna move quickly. Heart rate's gonna get up, but go ahead and grab that weight. Chest level. 3, 2. 20 seconds. Here we go. Sit low. Drive it up with this goblet, Scott. Remember, our shoulders are pulled back, our core is engaged. We're keeping the weight the center. You're going to feel how that keeps your upper body engaged. That keeps your core working hard. Right? Drive it up one more. Now it's up to you. Rest for 10 seconds. If that's enough time for you to set that weight down, you can. But we're going to get right back into it. If you for another 20 seconds of our goblet squat. In 3, 2, 1. Like I said, it's just enough time to rest right here. Take your time. You don't have to get very many, because we are going to get a lot of squats and a lot of upper body in this round. Breathe one more and relax. Now, if you have your kettlebell, you're gonna do a curl and a press here. If you have two dumbbells here, here, join me for 20. Here we go. Upper body. Rest your legs on this one. So we're here. Curl to the chest, press up. Especially if you have that kettlebell, make sure you're not leaning to the back press overhead, but a little bit in front of your body. One more. There you go. It's a compound move, so we may only get four, and that's okay because, again, we have multiple rounds. All right, upper body, make it challenging for you. In three, two, one. Here we go. Curl, press. Now we're going into those second rounds, the second half of this circuit. We're putting them together. If you'd rather, you can do exactly what we just did goblet squat for two times and curl and press for two times. Last one. And up. Rest for 10 seconds. Watch me here. Curl, squat, up and press. All right, join me in 3, 2, 1. I know it's quick. If that's not right for you, you go ahead and just do the squat and then you can just do the press right here. You don't have to go fast. We've got a few different rounds of this. Hopefully you're feeling that core as well. And relax. Rest the weights if you need to. We're doing that. The same thing again. Last two. I'll give you the option to take it to a clean, but it's up to you. Three, two, one. Up and here. Yes, I know, yes. Up, down, breathe. Boom. You rest. Two more rounds of 20 seconds is all we need. You can do exactly that. You can just do the curl and the press or you can do clean, squat and press. Join me. This is your last minute. Here we go. Clean, squat, press. I know. So what you're gonna like about this workout is in the moment, this circuit is going to feel long, right? Those 10 second rest don't feel like very much. Can we get one more? But good. Relax, breathe. Ten seconds. Last one. But when we're done with it, you're gonna be like, wow, that was quick. Right, one last time. 20 seconds. Here we go. Clean, curl and press. No, clean, squat and press. Or curl, squat and press. Yes, you can. Don't talk yourself out of it now. And don't cheat any of those motions. Five seconds. Can you get one more? Good one. Three, two, one. Relax. Oh, man. You guys, how is that heart rate? Mine is up there. Let's grab some water. All right, Catch your breath. You have time to grab water in between. And I want you really to embrace that rest. Let your heart rate come down, let those muscles get a little break. Especially let your hands get a break from holding those weights. Cheers, y'. All. As you can tell, my heart rate is up. All right, team, watch me here. One heavy dumbbell or one heavy kettlebell. The nice thing is we'll have left side and right side. So we're gonna start, bend over, row on one side. Then we're gonna take it to a lunge on one side. Then we put them together two times through, same thing on the other side. So one heavy weight. So I'm gonna go with my 20. We're gonna start with the row. So zip up that core. Little hinge here, nice flat back. Here we go. Pull towards your hip. So starting out nice and slow. And again, we've got half, basically two minutes with the weight in this hand. If you only have lighter weights, feel free to make this a double row and a 2, 2 weighted lunge as well. Last one and relax. All right, this can be a stationary lunge, especially split squat if you want, or you can step into it. That weight's going to pull you, so use your core. I'm going to do a reverse, but you do you. Here we go. Get low if you can. If you need to modify, you don't have to get as low. You can just do a tap back. Keep the front leg doing the work. Right, and here, take it down and up. Up. Yes, you can. And breathe. Relax. All right, team, we're putting them together. If you want, you can do exactly that again or join me here. Down, up, together. Here we go. Low to high. So I'm keeping my chest low the entire time, and I'm pushing through that front heel. Nice flat back. I'm pulling up towards the row. If that feels too weird, split. Split them up. Just do the row, then just do the lunge. And breathe. Yes, you can. Ah. Boom. Breathe for a second. I know it's a lot on that leg, but we're gonna trade in just a minute. One more time for 20. Here we go. Push and pull. Push through the leg. Pull with the back. Nice flat back. And up here. Yes. Burn. I know. Feeling it, too. 3, 2, 1. Done on that side. Shake that out. We're starting with the row on the other side. Nice flat back. Pull. Up and down in three. Core engage and give you a second to reset, to give your back a little break. And then let's get to it in three. Hinge. Nice flat back. Two, one. Up and down. Weight pulling towards your rib cage or pulling towards your hip. Sometimes it's helpful to have this arm out. You can. Core is engaged. We got a core round coming up. You're really going to feel it. You're gonna like it. Three, two, one. All right, team, so now we've got that lunge. You can do stationary. You can reverse into it. Whatever feels best for you. You can just do a little tap back. 3, 2, 1. Get low. Now. Weight on one side. Offset loading, we call that. It's going to pull you, so really use your core. This makes it a core exercise as well because we're having to stabilize right here. Yes. Breathe. One more. All right, team, putting them together. If you want. If you don't want to do one more set of rows. One More set of lunges if you can. Get low, push in the leg. Here we go. Push and pull. Get down there. Notice my back. My chest is staying forward, my back is staying flat, but I am dropping into that lunge, not a hinge. And breathe. Catch your breath. We have one more, and then this round is done. Got something fun in between, so get excited. Core engage. Get set. Whichever one you're doing. Here we go. Lunge and row. Or just your lunge or just your row. Up to you, but let's finish it strong. Get low to high, but chest stays low. Pull that elbow up high. Five seconds to go. Finish it out. Three, two, one. Yes, team. Oh, man. Before we get that water, how about we have our own little mini circuit? A little bit longer. We're going to take it to a deadlift and then to a swing. I always like to warm up for the swing with the deadlift. My heart is pumping, y'. All, Your deadlift is here. Wait. Stay close to the front of the legs. Stand up straight. Drive the hips to the back. Stand up straight. All right, shoulders packed. We call that. We're gonna get 40 seconds here, a little rest, then we'll take it to a swing. Kettlebell or dumbbell, if that is not right for you, you can just take it with the deadlift. One more time. All right, team, heavy weights here. You got this. Then we get a breather. We take it down on the mat or the bench core. Engage. Shoulders back in 3, 2, 1. Deadlift. You can go heavy with this. These are really strong muscles right here. Stand up straight. Yes. Boom. We got double the time. So it's going to feel longer than those Tabata rounds because we're going 40 seconds, then 30 seconds for our swing. Connect with the core, the pelvic floor, and then certainly those. Those hamstrings, those glutes. Your lower back is helping too, so if you feel that, don't be alarmed. It's working hard, along with the rest of that posterior chain. All right, team, so set those to the side. If you're not comfortable with the swing or you've never done it, keep that deadlift one more time. If you can swing, lock it out at the top. Let it drop. My chest and shoulders are going with it, but I'm not rounding in the back. I'm getting my power from here. Locking it out, letting it drop. All right, I'm getting my heavy kettlebell out. My 35. I gotta start bringing out my 50 because I'm gonna get stronger in that. I hope you're challenging yourself as well. All right, team, Here we go. 30 seconds. Deadlifter. Swing. Three, two, one. Let it drop. Yes, you can. I know. I feel it too. Lock it out of the top, then let it drop. You're gonna follow it, and then you get a lot of power coming back. Use your breath to really contract. We got five seconds. Can we get three good ones? Two, one, and relax. I got a little extra one in there. That's okay. All right, pedal those feet. Feet. Team, let's grab a sip of water. All right, give yourself a little stretch. Then we are taking it down on the mat or the floor. Grab a quick sip here. Sorry. Mat or floor or the bench? Cheers, y'. All. Now, two series of exercises. We're gonna go through them quick. I'm gonna talk you through them. In between the transition, we're gonna give you a couple extra seconds because I'm gonna go heavier on my chest press than I am on my triceps. All right, team, so here we go. We're gonna take it. Whoo. Watch me. Here. You got two sets of your chest press. No, one set of your chest press here. So either on the floor or on the bench chest press. Then you're going to take it to lower bicycle so you can hold those weights. Then we put them together two times. Then we got triceps. Oh, man. And then we got our leg lower. Then we put them together. All right, makes sense. I'm gonna give you time to adjust those weights. Go ahead and come down into your chest press position with those heavy weights because you're strong. Here we go. Down and up. And you can certainly set your weights down if you want to do the upper body part of the bicycle. But I'm gonna keep them up and just have the lower body working so I can have the weight increasing the intensity right here. All right, so your weights can be here or they can be down. Tuck that pelvis. And then slow bicycle for your legs. Getting low. Here we go. Now you're going to notice just by holding the weight. Make sure you feel safe with it. If you need to set them down, set them down. But you're going to notice that's going to increase that intensity, because not only do you have to get the movement, you also have to stabilize. Right? So that's what we love about it. Three, two, one. All right, team, we're gonna put those two together. I know if you're holding 20s like me, I get it. You've got your press and your bicycle. Two sets of 20 in 3, 2, 1, 1. Down and out. Up and out, down and out. It's harder on the bench, so if you don't feel stable doing that, take it to the floor. Boom. I know. Slow and controlled. And relax. All right, team, again, if you need to set them down and pick them back up, you can. We got one more round of 20 seconds, and we're setting these down. We're going to triceps in 3, 2, 1. Oh. So again, you'll notice even though it's 20 seconds, it's those short work intervals. What's challenging about it is that we got a bunch in a row, right? With short rest, kind of like those cluster sets, we get just enough of a rest, and then we go back into it. Set those weights down to the side. Give yourself a little stretch. All right, team, before we go to those triceps, hands either back underneath the bench or underneath your hips. We're just going to lower one leg at a time, all right? Then we're going to grab those weights for tries, and then we'll put them together. All right? But let's start just with that leg lower. Give your arms a break. 3, 2, 1. One at a time. And here you can even let those arms drop. If you feel stable, use the core to lower and lift the leg. Imagine the core is doing all the work. I know it's a long time to be down here. Yes. All right, team, so triceps, we're here. I'm aiming for these 15s. I don't know if I can do them the whole time, but I'm gonna try to get it. Let's take it all the way down. I'm gonna mess up my clock here, but here we go. Take it down and up. Oh, I don't think I'm gonna be able to do it, but I'm gonna try for at least this round. And I'll switch to my tens. Boom. Ah. 10 seconds. Oh. One at a time doesn't really help, does it? That core is still feeling it. I hope. Hope. Last one. All right, get ready, team. We're putting them together. I'm doing a quick switch so I can have more range of motion and better form. We have two sets of 20 seconds. We're gonna lower the legs either one at a time or together. It's up to you if you want to try it together. Stabilize in the core. Three, two, one. Here we go. And up. Burn in those tries. Really feeling those arms and abs this round, right? Of course, we'll go back to feeling those legs when we come up and relax. All right, one more time. If you want that challenge, I want you to lower those legs together if you can. Otherwise, just one at a time. 3, 2, 1. So kind of have to do it as like a down for two, up for two. Make sure you're not arching that back. Use that deep core to bring it up. You do not have to get super low. You can even just go halfway. You're gonna feel it deep, deep core. Pull in. Pull up. Yes, team. I know. Ha. Boom. Relax. Stretch it out. All right, guys, Allow yourself a little bit of arms and abs rest. Come up onto your feet. And before we close out this circuit, we're going to get another swing or another deadlift. I know, I know. I feel it too. All right, I'm going to go back. Go back to my heavy kettle bell. You can have one heavy kettle bell or dumbbell or two heavy weights. Deadlift or skier swing. Oh, man. Arms are jelly. You're going to have to let me know in the comments if you're feeling it too. All right, team, here we go. Swing in for 30 seconds. Really use the lower half of the body. It's doing all the work anyway, but I know those arms are going to feel it. 30 seconds, prep. Get set. 3, 2, 1. Let it go. Drop. Yes, you can. I know that core is tired, too, so use that to really tighten as you lift with the pelvic floor. Squeeze the glutes, squeeze the hamstrings. Lift up through that tight core. Feeling it. Breathe. Three, two, one. Swing. And relax. Oh, man. Yes, team, quick sip. We have one more round. All right, you can keep it body weight in this round, or. Yes. Here we go. Cheers, y'. All. Feeling it again. That last circuit did my arms in. All right, so back to lower body. Here's what we got. We got a plie. No, we got a plie squat for two. We got a mountain climber for two. Then we're putting them together. So this plie squat, if you want to keep it just regular with no weight, you can. Otherwise, heavy weights down and up. Then we're taking it to our climber, and we're going across two times through. All right, so two plies, two climbers. You can also do standing climber. When we put them together, we're gonna go all the way down, pop it back, climb it in, all the way up again. You can do a standing climber. Let's start with that plie. So wait or no wait. 2 times 3. 20 seconds. Shoulders back, toes out. Let's do it. Breathe so sometimes I love the kettlebell for a plie because we have to really be aware that we keep our chest open and our shoulders back so it doesn't pull us forward. But it gives me a point to get low to my goal. And don't worry if you can't do it, but is to get close to touching the ground or touching the ground with the kettlebell. Last one. If you can't do that, that's okay. And if you have dumbbells, I like to hold them here. Or you can take it all the way down. All right, team, here we go. Take it up. PAA. One more time. And up. Shoulders back. Down and up. Really drive up through those inner thighs and glutes. I know they're tired after that swing, but you got it, team. Core is coming. 3, 2, 1. I wanted this, this last round to be all through that lower body. And then when we get the core, we're also getting upper body. So join me on the mat or standing. Take them across for 22 times through. So you can go low impact here, join me, or you can run it. It's up to you. Remember, you have more rounds, so if you want to focus on the core connection, keep it low impact here, two times through, then we can pick it up when we use them to together. And stretch. Stretch it back wherever you are, standing or on the mat, low impact or high, just think about that deep core connection across your body. In three, two, one. Here we go. We're going to put them together after this. We'll PAA squat all the way down. We'll walk it back or pop it back. Climber for 2. 1. Walking in or popping in? Come all the way up or pull the weight up. 3, 2, 1. All right, team, so this is it. Two times through, then this circuit is done. If you have the weight, you're gonna set them down, either one or two. Walk it back or pop it back or standing. You're here, right? Two times with the climber and then back up. All right, two times. 20 seconds to through. Three, two, one. Low back. Watch that weight if you got it up. So if you'll notice, it's a squat going down, and then it's a deadlift coming up, right? You're just gonna have time to get a few, and that's okay. One more. Let's get it done. And up. And one more time through. Team, this is it. We are so close to the end of this workout. Hopefully that heart rate is up. I know it is for me. Let's get it done. One more time. 20 seconds. Go hard. I'm gonna give you a little extra because when we get those hit intervals, we want that recovery. All right, team. Three, two, one, plie. Pop it. Back her up. You can double time those climbers if you want. 4, 3, 2, 1, and yes, team, let's aim for two more. Wherever you are, even though that's your time, can we get one more? 4, 3, 2, 1. Shake it out, team. I know, I know. All right, catch your breath. This is it. I know you're tired. I think we got time for a bonus move fake. Look at my watch while I do that. Actually, I do. Look and see where my heart rate is. But listen, we're not going to go 60 seconds. We're going 30. And it's a swing. If you don't want to swing, deadlift, or any bonus move that you want for 30 seconds. If you love a jumping jack, do that. If you want something core related, do that. If you want to swing with me, let's do that. This is it, team. Then quick cool down. Shoulders back. Catch your breath. Get ready to use your entire body. All that force. Dig deep. Hang with me. 3, 2, 1. Let it drop. If you're feeling spicy, hand it off. If that's where you are in your journey. If you've done a swing, hand off. Otherwise, keep it regular. I don't know if I'm feeling that today. I'm gonna get lots of power here. Let it drop. Let it drop. Yes, you can. 10 seconds, team. Shoulders back. Core engage for three, two, one. Swing and relax. Pedal your feet, team. Oh, man. Yes. Catch your breath. Hold that stretch. So whether or not you have your hands on the kettlebell, on a bench right here on the floor, just get that pedal of your feet. We're gonna get a quick cool down here, but we're not spending much time here because I know you're tired. I want to get you out of here. Take your time. Slowly roll up to halfway. Let's come to that. Standing. Cat, cow. Roll through. So promise me that you're gonna get some more stretching on your own, some mobility and flexibility work. I have tons of workouts. Shorter ones, longer ones that you can use for it. Or just build in some mobility and some stretching throughout your day, throughout your week, all the way up, team. Not fasting. Take those arms forward. I know. And up. I'm feeling it, too. Over to one side. Big stretch, shaky arms, shaky legs. We can get a lot done in 30 minutes, right? Leave me a comment. I love hearing from you let me know how you're feeling. Are you a fan of Tabata? I know when we do Tabata like this it feels a little crazy, right? Because we're going super fast when we're mixing it up. I know some of you prefer when we just have one exercise or just two. Two exercises. I get it. But kind of fun, right? Workout went by quickly even if it felt long in the moment. Now that doesn't sound right but you know what I mean. Roll those shoulders, roll those hips. Get some more stretching on your own. Leave me a comment. Don't forget to subscribe here to the YouTube channel, download the free Body Fit by Amy app and join us in the Bodyfit Athletic Club if you can. We would love to get to know you better. There. One big deep breath in and out. You did it. That was your Tabata Fusion with weights workout. Great job everybody. Sa.