30 Minute Dumbbell Tabata Burn Workout II METCON Day #13

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your dumbbell Tabata burn workout. This is day 13 of your Metcon challenge. This is also a great workout that you can do at any time. I'm going to give you lots of different options to work to your level. We're going to work the entire body today using a set of dumbbells in our Tabata format. We'll have 20 seconds of work followed by 10 seconds of rest in four minute rounds. Are you ready? Let's do it. Let's get started with a quick warm up. Go ahead and start moving your body. Roll through those shoulders, march your feet, get the blood flowing, let's get the heart pumping. Get everything warmed up and ready to go. We will, of course, keep this warm up pretty short, so make sure that if you need more of a warm up that you get it on your own. You can check out the links in the description below or my extended warm up and extended cool down. Let's take your arms wide, right through here. Cross over and under. Big stretch all the way through. And then let's go up. Hinge it down, reach it up. Hinge it down. Right through here. Let's squat it down right here. And then reach across. You don't have to get super deep, but I want you to think about stretching laterally with that reach and opening up the hips as you get low. Good. Let's take it side to side. Open up the chest. Let's go. Stop and out. Clap and out. There we go. And then right here, bring them up. Pull down. Reach it forward. Bring it up, Pull down in your back. Hinge it forward, pull down. And hinge, pull down. Let's get one more step. One leg back, nice and wide. Open up the hips. Little drop of the knee up to you as to how low you want to get. If you want to grab on right here, you can drop it down all the way if you can. Two more. And then if you are able, take that hand down, walk that front foot out, reach that arm up and down, reach through. Little torso rotation. And then slowly push up and through. Same thing. Other side. Tilt that hip. You're just dropping a little bit. If you can get low, get low. If you need a little balance, get a little balance. And then if you're able, drop that hand down, reach that leg out, reach that arm up, reach up and through. Up and through. Up and through. If you're able, walk back to that high plank. Here's what we're gonna do. We're gonna walk into our knees and out to the plank. If that's not right for you, you just extend one leg out and then the other. But if you can in and out, you can keep your knees off the ground for a little extra core. Or you can put your knees down, walk it back to high plank. Knees down, back to high plank. One more each way. Go ahead and make your way back up into your feet. Walk it back, roll it through. Here's what we got, team. All right, so we are going in Tabata round. So that is your traditional Tabata. 20 seconds of work, followed by 10 seconds of rest in four minute rounds. So I'm going to show you what we got. Here's where the burn comes in. Your first four sets of 20, you're alternating between two exercises, often a lower and an upper. Sometimes we've got a lower and a core or an upper and a core. But you're alternating. That's your back to basics those first four rounds, back to basics. I want you to get the burn in those muscles. Your second four rounds, if you want, it is optional. You can keep doing what you did in the first four. Back to basics if you want. We have four rounds of a compound movement. Putting them together. I'm going to talk you through it. I'll give you lots of different options. Remember to be where you are today and work to your level. So compound movements, you're not ready for those or you're not feeling those today. You keep back to basics. You alternate with those first two moves. Let's keep it here to get the heart rate up. We're going to start with a little. A little cardio burn right here as I talk you through it. So you got back to basics for four sets of 20, alternating between two moves and then the same compound move for four sets of 20. All right? That's where we'll get that heart rate up, get that metabolic burn and keep the muscles working. So you keep tapping. Watch me here. We're going to start with those dumbbells. I want heavy to medium. We're going to start with our regular old plie. Squat, toes out. You can have your weights here, you can have your weights here, or you can have one or body weight. Then we got a circle curl. Here's what that looks like. We're going out and in just like this. All right? You can alternate if you need to. Go ahead and grab those weights. Let's jump right in with that first Tabata round. I'm going to talk you through it. It's going to be on your screen as well. Remember, it's only 20 seconds. Here we go. Plie squat. Back to basics, slow and controlled. Only 20 seconds. You can do anything for 20 seconds. You get that 10 second breather coming. Chest open and proud. Shoulders back. Sit low. Squeeze up through the glutes, inner thighs and core. Yes. Almost there. Last one. Boom. All right, now we got our circle, circle, curl. That's hard to say. Take it here. You're gonna go back and in. Here we go. And here. So what we're doing here is we're getting a little bit of extra rotational work through that shoulder. You can also feel you have to squeeze in your back. Right. And it's challenging for your biceps if that doesn't feel right for your elbows. Just take it right here. Regular. That works. 2, 3, 2, 1. Good, we're back to that plie. One more time. Regular. Let's get it done. Shoulders back. Three, two, one. Drop it down. Squeeze it up. If you want to challenge weights down in the center, really get low. Drive up and through. Make sure we're not rounding in the back. Right. This is your last time alternating or isolating, I should say, before we put them together. So really get low with it. Three, two, one. One more time. Circle curl, if you need to alternate, if that feels better for you. Or regular bicep curl. Here we go. We're gonna really feel the burn in those arms and those legs, especially when we get to the end of the sabata second. But remember, 20 seconds. You can do anything for 20 seconds. That's all we got. Yes. Last one. Burn. Good. If you need to set those weights down for just a second. Watch me here. Down in the center. Plie curl. All right, join me. Weights up together or just your plie. If you're alternating, just plie. If you're doing them together, this is where we get that metabolic burn, right? We keep the muscles burning, but we get that heart rate up. I know. Again, if you need to alternate if it starts to get heavy. Breathe, relax. All right, we got three more rounds of that, but you got a 10 second breather in between every one. Only 20 seconds. Make the most of it. Here we go. Yes. I'm feeling those arms. Again, alternate as an option because it's going to be two more after this. Let's make them work. Make them strong. Yes, you can. 5, 4, 3, 2, 1. Good. Two more times. Again. You can always set your weights to down in between if you need a little break for your grip. But just make sure you bend your knees to do it. Here we go. Two more. Take it down and up. Power. Get the power from the legs, right? Ah. I really went back and forth on if I wanted to do pulses or holds or just get the burn from repetition. We're getting repetition. 3, 2, 1. Ha. Last one right here. Don't worry, we got some cardio mobility coming your way. Do you feel that heart rate? Yes. Here we go. Last one. Low in the legs, up in the arms. This is it. Then we'll retire these exercises for the day. Core engage. Don't forget about that core. 3, 2, 1. Set those weights down. Grab a sip of water. Oh, man. Team, huh? Cardio mobility. I want those hamstring curls for those quads and then reach those thumbs back, right? So we get the stretch for our back right here. Here's what we got. Team. That's what it looks like. Now you know what to expect. You can just alternate back to basics. If that is better for you or you take it together for compound. You stay right here with that cardio mobility. Watch me here. We got a regular old lunge. However you want to do it, if you want to lunge into it, if you want to keep it stationary right side. Then we got a reverse fly. So you may want to go a little lighter or medium. We're going here. I'm going to start with my tens. I may have to drop it down. Lunge left, reverse flat. Then when we put them together, we'll go two on the right, two on the left. We're gonna go under and up. I'm gonna give you some different angles for your wrist. Go ahead and grab those weights. Regular lunge. Shoulder blades back. Get ready. Here we go. 20 seconds of a lunge I'm gonna reverse into. It tends to be my favorite lunge, but again, you can keep it stationary. Just a split squat. You can step into it if forward feels better for you. Totally your call. Right here. Good. Last one. Boom. All right, so you can hinge here. And we're going wide with those weights. If you need to, you can bend those elbows a little bit, but I want it wider than a row. Here we go. Flat back. Right here. Squeeze. Yes. Burn. So we're gonna feel those back muscles pretty quickly again, if you need to bend the elbows, just take it a little bit wider so we get all down the middle of the back. 3, 2, 1. All the way up. Switch your legs. Other side with your lunge. Reverse, stationary forward, whatever you got. Three, two, one. Remember, you're stepping back. Wide hip Distance apart. So we say train tracks, but basically what we mean is not this tightrope. Right, get left. Right through here. Yes. 5, 4, 3, 2, 1. This time with that reverse fly. Turn those palms up so you're here. All right, let's get it done. 3, 2, 1, flat. Back up and out again. If you need to bend those elbows, take them here. I'd rather you do that than come in close to the row or for feel like you're rounding in the back. We're getting ready to put them together for these last four. Two on the right, two on the left. I'm gonna go a little bit lighter. You do you relax. Switch those weights out if you need to. Another option is just to do one side, so if you want to go right and lift, go for it. Here we go. Down and up. Feels so much lighter. I need something in between. Lunge, reverse fly. So you're staying low with the chest the entire time. Drive up through the heel again. You can always just do one if that's better for you. Relax. Or just do the lunge. And now do the fly. Stay on that same leg. I'm going to turn those palms forward. Your heart rate. Here we go again. If you have heavies, you may not be able to go this wide. From the shoulders, totally fine. Bend in the elbows. Just pull those shoulder blades in. Keep that nice straight line from your back. 5, 4, 3, 2, 1. Boom. Shake it out. Relaxing the shoulders. Same thing. Other side. You can go one side. You can bend the elbows. You can go lighter, or you can just do the lunge. Here we go. Regular grip here to here. So you're just like you would with a row. You're hinging forward, but you're dropping your lower body in a lunge. Right here. Yes. Keep it going. Three, two, one. Shake it out. Same leg, palms forward. Whatever you need to do to get through this last one. Pull it up. Here we go. Just apply or lunge and fly. You do. You be where you are today. You showed up today. All that matters. 4, 3, 2, 1. Ha. Shake it out. Quick sip of water. I hope you were able to go a little lighter. If not. Either way, we felt it, right? Heart rate. Burn right. There it is. Here's what I want. Team Curtsy to stretch out your legs and then bring those arms forward. Stretch your back and shoulders. Curtsy cardio mobility. Right through here. You stay here. If you want more cardio, speed skater it. Otherwise, make sure you get that stretch. No weights. Watch me here for your next round. Good news, we're taking it down to the mat, which means I'm going to adjust my airflow. We're coming down heavy to medium. And again, make sure you have your medium to light close by. You can watch me, but make your way down to the mat. We're gonna do a chest fly into a close grip press. So fly, close press. It looks like this. Fly and press. If you want, you can do the bridge with it. Then we're doing a crunch in and out or a bridge. Join me down here. Get ready. Get set up in that fly going out. Then elbows come down in three, two, one. Here we go. Chest fly. Elbows come straight down. Now, I know we just did the reverse fly where we were pulling. Now we're pushing, so different sides of the muscles, but they may feel pretty tired. So if you need to, you can just do the close grip press or just do a chest press. 3, 2, 1. Weights down to the side. Modification is a bridge to engage the core. Otherwise, we're coming. Elbows into, knees out long. Elbows in, out long. Here we go. In and out. Make sure you're pulled in. Remember, a little tilt of the pelvis towards the ribs. Imagine there are magnets on your hips bringing them together, and magnets on the top of your ribs, tacking them together. Three, two, one. Relax it down. Back to that upper body. Back to basics. Fly into close grip. Press. 3, 2. Start them at the top. Here we go. Fly. Close grip. Yes. You feel like adding that little bridge you can up to you. Slow and controlled core engage. Yes. Last one. And breathe. One more time. In and out. If you want, you can go to one side, reach it out. Elbow to one side, reach it out. Here we go. In and out. In and out. Yes. If you're feeling too much in your head, neck, and shoulders, just keep it with that lower body. Bring the knees in, take them out. Always an option. 3, 2, 1. You guessed it. It's a challenging one. You're either gonna do the bridge with that chest fly and tricep press, or you're doing the hollow hold. Here we go. So hold it here. Out. Bring them in. Take the legs out. Bring them in. Out and down. In and out. Right here. Yes. And relax. We're gonna do this three more times. If you want to get the bridge in between, to give yourself a little breeze right there, that's okay, too. I know those arms are gonna work hard, but so is that core. Here we go. Out and in. Either with those legs. And listen, don't get too caught up on what your legs are doing for that core. As long as you feel your core, breathe out. Three, two, one. Relax it down. Two more. Again. If you want to go out and down, in and out. You can take it here or bridge. Here we go. Up and down, in and out. If you want, you can also have the shoulders lifted like that hollow hold. But I don't want you to pull that neck too much. So really make sure you tuck that chin and you stay pulled in in that center core. 3, 2, 1. Relax it down. What do you got, team? This is the last one here. I know it's a lot on your mat and that upper body, but let's get it done. Here we go. Up and down. You're either with that bridge or core. If you don't feel like you can keep it controlled, then drop out with one of them, either the core or the upper. 5, 4, 3, 2. And breathe. Yes. Team, to get a little cardio mobility, here's what I want you to do. Stretch it back, pop it up. Stretch it back, pop it up. Let's just get about 30 seconds of that. Join me here. Stretch it back, it back, pop it up. And then we'll come back up onto our feet. We got time. Let's do it. Back and up. Child's pose to all fours or child's pose to plank. 3, 2, 1. And relax. Up onto your feet. Team, I want you to go with step some heavy to medium. We're gonna start with a kickstand deadlift. So you got one foot here, one foot here. You're gonna hinge it, you're gonna bring it up. Then we're going to a squat and a press. One dumbbell or two. I'll give you options. Join me right here. Heavy weights. Zip up that core. Kickstand deadlift. Airflow. One more time. Here we go. Kickstand. Bring it up. Slow and controlled. So again, you can go heavy on this one. I actually should have my 15 drive up through that heel. I want that hinge right. Hinge. Right through here. Hinge. Five seconds. Last one. Good. So watch me squat and press. If you're really feeling those shoulders and you want to just do one or one, join me here in three, two, one. And up. Slow and controlled. I don't want you rushing this because we got a lot coming right through here. Halfway there. 10 to go. Drop it low. And breathe. And breathe. Last one. Catch your breath. Turn it. Other side. Kickstand deadlift. So we're here. Shoulders back, Core engage. And up here. Oh, man. Feeling that. Right? Rest that Upper body. Our upper body is getting a workout, but I hope your legs are too. Five seconds. Three, two, one. Relax. All right, Squat and press again. If you want. Take it right here. I know this is upper and lower already together. Not fair, but let's do it down. Press it up. And up. Down and up. Here we go. Hang. Yes, you can. One more. And breathe. All right, team, so watch me here. Your first two rounds. Feet parallel, deadlift, curl, squat and press. I know it feels like a bonus move, but you can do it. First two rounds, let's get that done. Second two. I'm gonna give you the option to take it to a swing and curl. But let's start right here. Take a couple seconds to breathe. I know not a full tabata. I give you too much rest, but let's enjoy it. Starting deadlift. Curl, squat and press. Deadlift, Curl, squat and press. Right here. Curl, squat and press. This is your last move up top. So we're really making the most of that compound, right? Can you get one more? And down. Yes. Breathe for a second. Same thing. If that starts to feel like too much, you just pick one. Either your deadlift or your squat and press. Here we go. And up. Hinge forward and up. Can we get two more? Yes, you can. Boom. Relax. All right, team, so now if you want you, if you're comfortable with a skier, swing, ski or swing, curl, squat and press. Otherwise, do exactly what we just did. You got 20 seconds. Here we go. Swing, curl, squat and press. Drop it back down. Swing, curl, squat and press. If you're not familiar with that swing, you just keep that deadlift. You can even take part of it out. You don't take that squat and press out. Just do deadlift and curl. Last one. Last one, team. I know that heart rate is up. Ah, mine too. Let's get it going. Going. Swing. Last thing. Always pick one. Whatever feels best for you. Last one and breathe. Yes, team. Oh. Set them down carefully. Quick sip of water, we're down on the mat, right? All right, team. All right. This last round is a half round on your mat. Half round meaning we only got four sets and they're all separate. So we got our side plank hold. We got a one sided plank row. Side plank hold. One sided plank row. Join me down here on your side. Side plank on your elbow. Just gonna lift up and hold. We are Almost there in 3, 2, 1. 20 seconds. Lift up and hold. If you want a little extra burn and you are comfortable with this, you can rest that weight here. But only do that you've done that before, right? Or just keep it right here. 10 seconds. Stay lifted. Drive up through the shoulder. Zip it up. 5, 4, 3, 2, 1. I want you to turn either on the knees or we're in that high plank and all we got is one side. If you want to be on that elbow, you can do that too. We got 20 seconds. Here we go. Bring it up and down, up and down. Or up here. Breathe hips. Stay square. Slow and controlled again. You can totally be on those knees too, if that's better for you. If you get good row form. 5, 4, 3, 2, 1. Swing it to that other side. We gotta lift in that side plank. We got a one sided row. Let's do it. Core and upper. Bring it up. Here we go. You can rest that weight. Do you need another modification? Just drop that knee down or cross that front leg over. Either way, stay lifted. Drive up to the shoulder. Lift it up. Pull everything in. Yes. Let's get 5, 4, 3, 2, 1. Good. Turn it in right here. Sports bra problems. It's sliding again. You can be on your hand or your elbow, but let's get it done. 20 seconds. Up and down. You might feel better here or here or here. Any of those options is good. I just want you to use. Use the course to stay lifted in the center and use your back and upper body. You got five, four, three, two, one. And relax. Team. All right, go ahead. Set those weights to the side. I think your upper body has done it for the day, but I think we got time for a bonus move. Here's what we got, team. No weights. Do body weight. Skater, skater. Let's tap it down, pop it back, pop it up and in. If that pop back is not right for you, walk it back or just squat it down. Here we go. Skater, skater, down, back in, Take it up or squat and up. If you want all low impact, just step, step and up. Or here, here. You don't have to go full burpee unless you want to. If you want that extra upper body, you can just cross, cross. Here's another low impact version. Just walk it back, walk it in. Ha. Halfway there. This is a big heart rate push, but we're getting those legs working too, right. Our upper body probably works slightly harder, although I like to think everything works super hard in this workout. Super simple for a bonus move, right? Take it. Ha. Last one. 5, 4, 3, 2, 1. Go ahead and take it down to your knees. Stretch it back. That makeup must be dripping. Sit back. Right through here. Just press those shoulders down, side to Side. That was a workout team. I hope you felt the burn. Go ahead and come up on all fours. I want you to roll through. Cat, cow. Really release in the shoulders and in that back. Yes, you did. Reach that shoulder under and sit back so you can really stretch that shoulder. I know everything was working hard, but I hope you found that adaptable to your needs. I always want to give you multiple options to be where you are today and to work to where you are in your journey so you never have to do everything I'm doing. I actually want you to make this your workout. The most important thing is that you showed up today. Let's take those knees out, but hopefully you feel a good burn tomorrow. Again. We got the muscle burn, we got the metabolic burn, meaning getting that heart rate up, burning through our systems, working hard, reach over, more endurance, more stamina, more muscle, endurance, more power. Everything we need really to be functional in life and for longevity. I was just reading some research. The single best thing that we can do for our brain health as well as our body as we age is exercise. I'll try to post that somewhere because I know you guys probably would like to see it. Take it side to side, big reach over or just take my word for it. Keep moving for long term health. Make sure you check out all the links in the description below. Would love to have you join us in the Body Fit Athletic club if you are looking for that extra support, accountability for that nutritional help, for access to me, your trainer and Vivian, our dietitian. That is where you want to be. Also make sure that you are on my email list to get your free weekly and monthly workout calendars with links as well as. Whoo. All the way through. As well as you won't miss a beat. Body Fit by Amy. Got distracted. Ah, thinking about how good that feels, right? Take those wrists down, get a little stretch through your head, neck and shoulders. Remember, they're all all connected. So you're probably going to feel if you feel some soreness, you might feel it a little bit everywhere. Don't forget to like this video and leave me a comment. I want to hear from you. How is that workout for you? How did you feel? Huh? And of course don't forget to subscribe. When you subscribe, that helps me be able to keep making these free workouts for you. Let's get one big deep breath in and out. You did it. That was your dumbbell Tabata Burn workouts. Great job everybody.