30 Minute at Home Tabata Build with Weights Workout (SHOW UP DAY #11)

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Tabata build with weights workout. This is a full body workout where we will be working in the traditional tabata style of 20 seconds of work followed by 10 seconds of rest in four minute rounds. We're going to build as we go as and we'll start with one exercise and then we will add on or we'll put some things together. I'll be working with both a kettlebell and some dumbbells today. You use whatever you've got and of course I'll give you options. Are you ready? Let's do it. Go ahead and just start moving your body. Whatever feels good to you. Shake it out. You can do a little jog if that is better for you, or you can march. As always in this workout, I'm going to give you lots of different options. I'm going to encourage you to work to your fitness level and be where you are today. This is your workout. I want you to move in a way that feels good for you. Yes, I want you to be challenged, but in a way that is good for where you are in your fitness level, where you are in your journey and where you are today. So that can mean a lot of different things. Just remember you do you, it is your workout. As I said before, we're going to be building. It's Tabata build. Yeah, we're building strength and stamina, but we are building, building as we go in these Tabata rounds. So we're going to be splitting them up. Let's open up those arms right through here. Big stretch, chest opener, squeeze in the back and then let's step to the side and a little side lunge, reach it up. Side lunge, reach it up. With this warm up, we're just getting some mobility, getting our core temperature up, getting some movement prep. Of course, if you need more of a warm up, please get it on your own. Our Tabata rounds are going to be in a lower body, an upper body, a core, and then a full body. We only have four couple things in between. Just shift your weight side to side and reach. And again, everything will give you options. So I think it's going to be fun. Most of you know what I always say about Tabata. It moves fast, but it moves fast. Right, let's take those hands right on top of the legs here. Standing cat, cow round through your back. So it's going to move quickly, but it's going to be over quickly too. We love that. Right? So standing cat cow you can take those feet out wide, roll those shoulders right through. Here we go. And then let's walk those feet in. If you can take your hands down to the ground. If that's not right for you, keep them right here. And we're just going to pedal those feet, Let your upper body relax. Just getting a little stretch through the hamstrings. And then I want you to drop the hips and extend it up so it's a little squat. Again, hands can be here, but essentially that squat and hinge. But from the lower version, right through here. Hands down if you can. I want you to take one big step back. Take it here. Drop that knee. A little stretch. Little hip opener. That's not right for you. You can keep it upright. And then big reach up and through. Right through here. And then let's switch our side so you can step up into it. Step it back. Drop that knee. A little hip opener, a little rock back and forth. And then top arm up and down. Yes. All right, team, go ahead and walk it back either to your knees or that high plank position. A little forward and back. Little drop of the hips, whatever feels good for you to get that core warmed up. And then walk those hands back. Slowly bring it up. All right, so tabata, build, tap and reach across. We're going to start with some lower body. We're going to start with a right side, left side. So the first half of your tabata is all the right side. We're going to have a lunge into a curtsy, into putting them together into an isometric, and then we repeat the entire thing on the other side. All right. You'll get a little burned, but again, it's only 20 seconds. We can do anything for 20 seconds. You can pick on this if you want dumbbell or kettlebell. I'm going to go with my kettlebell. Heavy kettlebell on the opposite side. So my right foot's forward, my left foot's back. You can start with a stationary lunge, or you can reverse into it. I'm going to reverse. Let's go. 20 seconds. Here we go. So lunge back and up. Now, if you have two dumbbells, you're going to be even. If you have a heavy kettlebell, it's going to pull you a little bit. So we're going to add a little extra core. Either is fine. You do you. But I want you to step back or stationary. Push through that front heel. Remember you're on your train tracks. And relax. Now we're going to keep that same foot Forward. Cross it into a curtsy. Okay, again, if you'd rather have two weights or weight racked, that works too. Curtsy. Here we go. Told you it was gonna go quick, right? Same leg. And feel free to set your weights down in between in that little 10 second version of a rest. 10 second rest, right? Cross it behind. If that's not right for you, remember, you can always just tap it or keep it regular. All right, team, now we get one and then the other. I want you to stay low. Tap, cross, tap, lunge, and then curtsy. Here we go. Lunge, tap, cross. This workout is gonna go so fast. I'm already feeling like. Are we almost already done with this first leg? Hopefully you feel it in your heart rate too. Breathe. Set it down. All right, team, here's what we got. We got an isometric hold on this side. We're gonna hold our regular lunge for 10 seconds. We're gonna cross it over in the curtsy for 10 seconds. Get low. Here we go. Hold for 10. We got 20 total. Stay low. Drop that knee down. You're just barely off the ground. Wait. In that front heel. You can hinge right forward a bit, but keep that core engaged. Let's cross it over. Hold. Stay down. I know. Push into the front heel. So we get the glutes, we get the hips, hamstrings, quads, and relax. All right, team, now you know what's coming. Same thing. Other side. We've got a regular lunge, a curtsy, and then together. Here we go. Lunge it back. This is probably going to be the hardest round because that second leg is already feeling it. Even though we're isolating, front leg working a little harder, everything's working together. So here we go. Keeping your core centered and relaxed. Get ready. Now we're crossing over. Curtsy. An option is just a tap back. You can do it with or without the weights. Up to you. Here we go. Curtsy. Get low and drive it up. Sometimes I like to have that arm out. It keeps me centered. You can also have the hand on the hip. Kettlebell right down by the side. Or again, two dumbbells. We're racked. Get low. Right here. Yes, you can. Now remember, you're going to stay low. Reverse and curtsy. You can tap it, you can can lunge it. Almost done with this first tabata. Here we go. Lunge, tap in, curtsy. So it's a little crossover we're building. We're building up to that ISO, which you know is coming. But remember, it's only Ten seconds. Breathe. Three, two, one. All right, team, this is it. We're gonna hold, barely lifting that back knee off the ground. 10 seconds regular. 10 seconds curtsy. Let's fin this tabata round. Here we go. Hold. Stay low. Drop that knee even more. I know it's tempting to be here where you're still going to feel it, but drop it here and get ready. Cross it over, hold for 10. It's not that long. Wait into that front heel. We got hip, we got quad, we got hamstring, we got booty for three, two, one. Yes. Team, grab a sip of water. Burn so fast, right? Guess what? Legs get a little break. We're going to our upper body. So I'm going to set my kettlebell to the side and grab my dumbbells. So I'm going to go medium to heavy dumbbells. Let me show you what we got. We've got our reverse fly, so we're here. So you can also go wide row if that's better for you. Then we come up to a bicep curl. Then we have two rounds where we put them together. You can either stay low with it and you can do your curl from this hinge position. I love. It's a little different. Or you can do reverse fly into curl. You do you. Then we got some press and some triceps. You can probably still go heavy, but keep your options close by. Dumbbells if you got them, or kettlebell. Just a curl in 3, 2, 1. Reverse fly. Right here. So nice and wide. Here's what it looks like. Bent elbows slightly. It's just the reverse of your chest fly, right? What I don't want you to do is feel like you have to come up if you need to bend the elbows a bit. Just keep it wide, right? You're still getting your back and shoulders. In three, two, one. Bring it up. Now we're going to get regular bicep curl. You rest. Watch me. Here to here. Super simple core engaged. Let's do it. Up and down. Right here. Yes. All the way up, all the way down. Keep that core lifted back nice and flat. If you feel like you're arching, I want you to stagger. Last one. Boom. Now we've got them together. You rest. Watch me. You can either go fly and then curl or you can come up for the curl. Let's do it. Here we go. Reverse fly and curl. So it's a little tricky, right, to do that curl from the hinge position. So you can always. We're here. You want to slow it down. Reverse or wide row here. And relax. One more time. Just like that. Hang on to those. If you can breathe in. Three, two, one. Here we go. And here. We're here and here. Up to you. You can turn them into from that hinge position. I know. A little tricky. Up. Three, two, and one. All right, guys, give your hands a little bit of a break. Watch me. Two dumbbells. We've got a shoulder press. We've got overhead triceps. We put them together. We put them together. If you want to take it to one kettlebell or one heavy dumbbell, or if you need to switch at any point, that works too. Shoulder press. 3, 2, 1. 20 seconds only breathe. Up and in, down and out. Yes, you can. Boom. Core engaged. Nice and strong. Relax. If your hands need a break, it's only 10 seconds, but feel free to drop them down. We're going to triceps overhead, so if you can, two dumbbells here. If you need to take it, just one dumbbell. That works too. Let's do it. And up. I'm thinking for me, I'm gonna try to do two dumbbells as long as I can, and if I need to switch to one heavy, I will. Trying to get as low as you can with those tries. And relax. Burn. Right now we've got press into triceps. You can go wide in behind, or you can keep it close with one or two. Here we go. Up. Turn them in. Triceps burn. Upper body push. Yes. Can you get one more? All the way through? Relax. Last round. I'm gonna switch to one kettlebell up and press or one heavy dumbbell. Finish it out strong. Here we go. 20 seconds. Up behind the head. So it's only slightly lighter than my other one, but sometimes just having a different grip makes things a little more doable or you get more range of motion. So feel free to switch. You don't have to do what I'm doing. And again, if you want to just do one or the other, that works. Do up. Boom. Ah. Breathe. That is it, team. Right, so we got upper pull, upper push. Getting it done. All through those arms and back. All right, team, I want you to grab either heavy dumbbell or two heavy dumbbells or a kettlebell. We're going to fit in a little swing in between these tabata rounds. Give everything a break, as we often do. We're going to start with a deadlift. So I want you to have that kettlebell right in the center or dumbbells here. And we're just Going to stand straight up. Lock it out. Hinge it here. Remember that hinge driving the hips to the back? Bring it up. Hips to the back. That is the starting point for our swing, which is why we're going to do it first. You always have the option to stick with the deadlift. Here we go. Just your deadlift squeeze. Hinge it back. You have something heavier with your dumbbells, and you want to go there. Always an option. Squeeze right through here. And boom. Yes. You got five seconds to go with your deadlift. Keep those shoulders pulled back and relax. What do I mean by shoulders pulled back? Not letting them round so even in that swing. Keeping them nice and tight, but not lifting with the arms. 30 seconds. Swing or deadlift. Then we're into our second half of this workout. Here we go. Hinge it. 3, 2. Prep it. Power it up with the swing or the deadlift. Join me here. Here we go. Breathe. Let it drop. I like to make an audible breath that really helps me continue. Connect. Lock out at the top. Let it drop right through here. Push into those feet. Straight up. Standing plank into a deadlift. Standing plank deadlift. Three, two, one. Swing and relax. Pedal your feet right here, team. Grab a sip of water. We're taking it to the mat. All right, we got some core. Guess what? No weights required on this. Take them to the side. We're gonna start on our back team. Then we're taking it over. Watch me sit up right now and watch me take you through this. All right, team, so we're going right here. We're taking it to a little knee drop. Side to side. If you want to. Just get the stretch out of it and use the core a little more low impact. You can go here to here, or you can take it to a bridge. Then we're going to add our little push. 3, 2, 1. 3, 2, 1. Then we're gonna put them together. Then we're taking it over. We got a plank series on our elbows. I'll give you an option on your. Yep. All right, let's get it done. Join me right here. Knee drop. Here we go. So feel that little stretch. Then use your core to bring it center. Drop, and center again. If you want to just think of it. More of that open book still engage the core, but get your core working right here. Take it down. Bring it up here. Last one. Hug it in. All right, so this is your push modification. One knee at a time. Get that stretch. You're pushing against each other while you breathe. Otherwise, lift with those shoulders. 3, 2, 1, here we go. Push against each other. 3, 2, 1. You can tap it down or 3, 2, 1, extend it out. These forces are going against each other, so legs are pushing into the hands. Feel the difference, right? Three, two. Tuck that chin and relax. That's all we got, team, here. Let's put them together. Push and let it drop. Push. Arms and knees go opposite directions. 20 seconds. Here we go. Push and drop. Control it. Push and drop. You don't have to really hold for three seconds, but just really feel that deep core connection. Feel that stretch. Feel those obliques working as we go opposite, right. You can also keep the shoulders down and relax. So many options. You can just do one at a time. Knees and then drop and drop. You can keep your shoulders down. Just do the legs. You can keep your legs down. Just do the arms. Let's do it last time. Push and breathe. Feeling your neck too much. Just keep the shoulders down, but maintain that push and then drop. Arms working in that mobility. Man, I still feel my triceps and arms after that upper body round, right? Three, two, one, Relax. Big stretch. All right, team, turn it over into a plank position. If you need to, you can do this entire thing. Either all fours here and just lift the leg or all knees here. We're starting with just a plank. Let's do it. Here we go. Hold it here. You got 20 seconds to hold. I want you to really lift up in that core, right? I want you to lock out on those legs and glutes. I want you to be tight through your back, through your shoulders, but think about lifting through the center. You got 5, 4, 3, 2, 1. All right, team, we're incorporating a little bit of upper body, making it harder for our core body saw. We're going forward and back. So forward. And then I want you to go away from your body. Let's do it. Here we go. So forward and then away. Forward and away. So you're going over your elbows and then back. You can also do the same thing right through here if you want to get more of the stretch. 3, 2, and 1. I know we're doing all that. We're adding a little pike. So forward and back. Lift the hips to the center. Forward, back, center lift. Here we go. Forward, back, back. This is the hardest round, right? We thought that lunge sequence was tough, but then the arms burn. And then here, remember, you can be on your knees. Two shoulders, core lift and relax. Last one, team. We're taking the body saw out of it. Forward and back. We're just gonna do a Little hike and then drop the hips side to side. Join me here. Here we go. Lifting the pike center drop right and left. We got pike right and left. Burn, abs. Yes. Five seconds. Can we get one more burn? Stretch it out. So it's kind of like those cluster sets. We just had a workout last week with cluster sets. Good. Relax. Come up, grab some water. Where it was. You get those short rest periods, but you keep doing what you're doing, right? So you get enough of a break to recharge, get a little breather, and then go right back into the same exercise. So that burn comes not with multiple sets, with things in between with circuits, but the back to back to back with a little bit of rest. All right, team, this is it. We're going to our last round. It's full body, so we're going to start with a squat. You can go goblet squat. You have dumbbells. You can go no weight. Then we're going to do a side lunge handoff. Then we're going to do squat to side lunge. If you want to add that clean, you've got that option. Then we're taking it down. We got a chest press to get some triceps. We'll add a little core to it. That's all we got. Team, let's get it done. Three goblet squat. Two, one. So we got lower, and then we got upper and core. This is it. Breathe. Lift up, down and up. Yes, you can. Boom. Get low, drop those hips. Weight in the center. Dumbbell or kettle bell, doesn't matter. Last one and relax. All right, side lunge, but we're keeping it stationary. I just want you to go side to side. If you can hand off the weight or keep it in the center. Here we go. So switch and switch. I want you to shift your weight in your hips, right? Little hinge. If you want to just keep the kettlebell in the center, you can, but keep those shoulders pulled back, chest open. Right? Shift your weight. 5, 4, 3, 2, 1. All right, team, you breathe. Watch me. We're going squat to side lunge. You can keep it right here, or you can drop it on the side lunge, cling it in the squat. Are you ready? We've got a who combo, a build. You can just do the squats or just do the side lunge. It's your workout. Here you go. Squat, side lunge. You can keep it low the whole time. You can keep it high the whole time. It's up to you. You can drop it clean, squat inside Squat. Yes, team. Three, two, one, breathe. We got one more of those. Then we are on the mat to finish with some upper and core. Breathe, breathe. In three, two, one. Squat to side lunge. You can keep the weight high or low the whole time or switch in between. Shift the weight, drop it down center. Shift left and right. Yes. And breathe. Last one. Boom. Weights and stuff. Other side. Down on your back. Team. I'm going two dumbbells. You can also go with kettlebells. Try to go heavy if you can. We got upper body push. Join me down here. One more tabata round to go. We're going to start with just that chest press. We will get a little bicycle and then we'll put them together. Catch your breath. Three, two, one. Just your press. Remember, you're coming down. Not straight out to the side, and elbows not quite in. Split the difference about 45 degrees. So you feel those triceps working hard right along with your shoulders and chest. Breathe, breathe. Three, two, one. Rest those weights down. Hands behind the head. It's that a full bicycle. Nice and slow. When we put them together, it's just the lower. Lift the shoulders if you can. Here we go. If that is not right for you, you can just do a tap and reach. Or you can take it to a little bridge. You do you. It's your workout. All you had to do is show up today and you've already done that. So you are all ready. Succeeding. 3, 2, 1. Can we put them together? Press up and down. You pick. If you want to just do one. If you want to attempt both, if you want to take it to a bridge, that works too. Here we go. Press shoulder, head and necks. Relax. Strong upper body, strong core. Again. Maybe it's just a little knee or a bridge. What is right for you? Where are you in this moment? 3, 2, 1. Again. I want you to be challenged. I want you to work hard, but in a way that is good for you. This is your last 20 seconds of your last tabata round. Here we go. And breathe. Nice and strong. Control it with that lower body. Right through here. Breathe. Boom. 5, 4, 3, 2, 1. Yes. Team, bring it up. Right through here. You know what? I think we need another swing. You know, I love a couple swings in the workout also. So we get that hinge pattern. Grab that kettlebell or dumbbell. You can stick to the deadlift if that's right for you, or you can take it to that swing. We're not going to do both as a group, but you pick 30 seconds of a swing. Let's hinge it back, power it up, let it drop in. Three. Hinge it here. Two, Deadlift or swing. Power up, let it drop. Locking out at the top. Standing straight and tall, Push into your feet. Arms and back are nice and tight, but they are not lifting. You may feel you need to drop your chest a little more. That is totally fine as long as you don't round in that back, right? It is a good balance of control when you lock it out and power as you come up. Right? 5, 4, 3, 2, 1. And relax. Pedal your feet. You know what, team? I think we got time for a bonus move, right? Yes, we can. Yes, we will. All right, team, here's what we got. I want to keep it low. I want to get some more of that upper body back. I want to get some lower. I want to get some cardio. So. So I want you to take it. One dumbbell or two knees or toes. Row, row. Push it up, bring it up. Drop it down. You can bring it up with or without those weights if you want to have up and down, walk it back or pop it back. Row, row, pop it up, all the way up. If you want to do your row from the top and just squat it down, bring it up. That's a. An option, too. This is it, team. 60 seconds. Row and row. Pop up, Come out of the squat. Here we go. Up, up. Take it here. All the way up. Notice it's a little bit of a combination between a squat and a hinge. So you're getting all those muscles working here. All the way up. Again, if you want to, you can go row, row, drop it down, all the way up. Or walk it back. Pop it back. Core and back and arms, lower body. Yes, you're doing it. Remember, you can walk it up, you can jump it up, you can walk it back, you can pop it back. You can do a combination like I'm doing where I'm walking it back, but I'm popping it up. Strong back, strong core, strong lower body. So close. 10 seconds. Can you get one more time? All the way through, whatever that is for you. And up. Take it down, walk it back and stretch. Weights to the side. Team, grab some water. Oh, man. Whoo. Do you feel it? Are you with me? Ha. So if you want, you can get a little hip flexor stretch right here. That's not right for you. If you can take it standing, a little stretch through that hip. If you want, you can even push it out like we did in the beginning or reach it up. Up to you. I Hope you're feeling good, I hope you're feeling strong. I know that first round I thought, is this gonna be enough? I don't know. These tabatas go by so fast. Maybe we're not working hard enough. We are. We did. Right. First of all, we gotta get those thoughts out of our brain, right? If you're moving your body, you're working hard enough. But yes, I know a lot of us love a challenge. Myself, Myself included, right. So figure out what is that challenge for you. Stretch it back. Maybe it's doing the whole build. Maybe it's doing the first move. Maybe it's taking more breathers. Whatever you got, you are here. You are strong and you are capable. And I hope you always know that. Let's roll through. Cat. Cow. Let's try and get through. Do a few little wrist mobility things. If you want to turn them this way, sometimes that can be helpful. Helpful. Especially if you're someone who gets tight in the forearms or you feel it in your wrist. Otherwise you need to be here and up slowly. Roll back onto your feet. Make sure that you get some more stretching on your own. We're keeping it pretty short today. Pedal those feet, hands either on your legs or on the ground and feel that stretch through your back. Remember that our flexibility and mobility needs to be throughout the week, throughout our days, not just these few minutes. At the end of the workout, I like to put a little in just so I cool you down and send you out feeling good. Right? But I keep these warm ups and cooldowns pretty short so we can get you in and out. And you should try to get more of that mobility and flexibility on your own when you can. I definitely have some 10 minute stretching videos that I will link at the end of this workout. Bring it right here. Stretch behind. Yes, team. Check out everything in the description below. Please leave me a comment, let me know how do you feel? Leave me a like, don't forget to subscribe to my YouTube channel. And also, if you're not already, join us in the BodyFit Athletic Club for all of the extras. That is where you really get access to me, to our dietitian, and so much more. Join our private community and keep showing up with me here for these workouts. Thank you, thank you, thank you. Let's get one deep breath in and out. You did it. That was your tabata build with weights workout. Great job, everybody.