30 Minute Dumbbell Upper and Core Tabata Workout - SHRED #17

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell, upper and core Tabata workout. This is day 17 of your shred challenge. In this workout, we're going to be using a set of dumbbells, a few sets of dumbbells, actually, to work your upper body and your core. So your arms, your shoulders, your abs, your back. We're gonna get it all in in a Tabata format, which is 20 seconds of work, followed by 10 seconds of rest in four minute rounds. Make sure you have both a heavy and a medium and a lighter set of dumbbells. If you have that available to you and a mat, of course. I'm going to give you lots of options and we're going to have a great time doing it. Are you ready? Let's do it. All right, let's start just by moving our body. Shake everything out. Get ready to just be here today. Be here with me moving your body, working that upper body and that core. We are also, of course, going to be sneaking in some cardio. Let's roll those shoulders to the back, getting it in as we can. You know, I love tabata. As I always say, it moves fast, but it moves fast. You can do anything for 20 seconds. That's all we got. What makes it challenging is that those rest intervals are also short. They're only 10 seconds. So we have four minute rounds. So that's eight rounds of 20 seconds. Let' open up those arms nice and wide right through here. You can shift your weight into it side to side. So eight rounds of 20 seconds. Here's how it's gonna work. I want you to have a heavy set of dumbbells or heavy to medium, as well as a light set of dumbbells. The first half of your Tabata is a back to basics. So your first four rounds of 20 is a back to basics. And your second half is going to be more muscle endurance and cardio. So we'll have them loosely broken up. Let's back down and round it up. We have five Tabata sets, four minute rounds. You get a minute in between to grab some water and to shake everything out. Maybe we'll have some cardio mobility. Roll those shoulders right through here. But we will have it broken up into upper and core, then upper and core, first three standing, last two on the mat. It's all gonna get that upper body and core burning. Round it up right here. Shake it out and let's tap and reach across. All gonna get that upper body burning and that core burning as well as get the heart rate up. But that's about how it's going to work is you're going to have the first half with your heavier weights. Back to basics. So very simple movement patterns that you know. Second half is going to be muscle endurance lightweight where we add in a little bit of cardio. I think you're gonna like it. I think it's going to be over before you know it. Let's bring those hamstrings up right through here. So keeping that upper body working for this dynamic warm up and then we'll jump in with that first tabata again. We'll have five tabatas rounds. First three standing, last two on the mat. I'll give you lots of options along the way. So take it right through here. And last little thing to warm up. If you are up for it. Reach it down, walk it out with that inchworm. This way we get that core fired up and ready to go. And we also warm up along the spine. Take it through here all the way and walk it back. One more if you can. Take it out if you need to drop to those knees. But we're just gonna rotate through the spine. Open it up. Back to center. Rotate back to center. One more each side and breathe. I think we are ready to jump right in so we can keep this short. Shake everything out. Grab your heavy set of dumbbells. We're going to start with those. I'm going to show you both. Keep those lighter ones close by. Probably pretty light on these because we're going to do some punches. Your first four tabata rounds, your basic bent over row. I'm gonna give you some options, but we're going flat back down, bringing it up only 20 seconds. I'll give you some options to take it wide and to flip your grip. Once we get through that first half, we set those down, then we're grabbing these. We're gonna go a high low jab. So high, low, high, low. Two on the right, two on the left. It'll get the heart rate up, it'll keep your back and shoulders working. Are you with me? The answer is always yes. Bend your knees to grab those heavy dumbbells. Shoulders back, core zipped. 20 seconds. Here we go. I think you're going to be surprised at how quickly this workout moves and how much you're going to feel in 20 seconds. That's why I want you to really try on these back to basic rounds to go heavy because it's only 20 seconds and know that those lighter weights are coming last One. All the way up. Lighter weights are coming after only two minutes, right? Roll those shoulders back. Core zipped, same thing one more time. Here we go. Bring those elbows up. So elbows up. Squeezing in the back, right? Nice flat back. Making sure we're not here. Straight line down the spine. Pull the shoulder blades in. Let the weights drop to get a stretch. Weights coming towards your rib cage. Three, two, one. One minute down. Two more rounds of 20 seconds. If you want, you can take it wide. This is gonna be hard for me, but I'm gonna remember that it's only 20 seconds. Hinge it. Here we go. And down. We're here. Squeeze. If you start to feel like you're having to use that hinge, drop your chest a little more and really focus on pulling, Pulling those shoulder blades in as you go wide with it. We got three, two, one. Bring it up. One more round. You can keep it regular row, or you can turn those palms forward. Supinated grip. Elbows still come up. Zip up the core. Hinge it. Here we go. Last 20 with these heavies. Then we're coming out of this hinge. We're gonna grab those weights lightweight, and we're gonna go punches. Keep squeezing. You got five seconds to go, right. I'm lifting heavy and my heart rate is getting up there. And relax. Bend your knees to set down your heavies. Shake it out. Grab your lighter ones. If you only have too heavy, keep it body weight. We're here. You're going high, low, high, low, low. You don't have to go fast with it. Again, if those weights are too heavy. Up and down. Little twist for core while we're getting back and shoulders. This one stays nice and tight. High, low. One more. Drop them down to shake it out. Same thing. One more time on this side. So you're staggered. This one's in tight. This one's punching. Over and under. Core engaged. Here we go. High, low again. This is why I want you to have something a little lighter. I don't want you to feel like you're going all the way out or you're pulling on that neck. Keep it in tight. Punch high, punch low. Low. Over under. Three, two, one. Done rolling back. Same thing. Other side. You feel that heart rate getting up? Bring it in tight. Other side. Other one. Punching this one in. Nice and tight. Here we go. High, low, high, low. You're still keeping it close to your body Again. You're not going all the way out from there. You're keeping it tight. Little pivot in the core and the shoulders. 5, 4, 3, 2, and 1. Boom. One more time. Then this first tabata round is done. Let's finish it out. Strong. Shoulders, back, core. Engage. Guard is up. Here we go. High, low. Hi. Low. Nice and tight. Yes, you can, because then we get a breather. 10 seconds. Stay with me. This is what's going to look like. It's going to go fast. We're gonna go heavy, we're gonna go light. Last one. Breathe. Oh, Shake it out. Ha. Grab a sip of water after that. In between these rounds, I'm going to give you the option to do that body weight cardio as cardio mobility. So while I show you your next two moves, you can shake it out or regular jab, jab, jab. You can even tap it out if you want a little more cardio. Up to you if you want to. Just shake it out and watch me go for it. Otherwise, keep it moving right through there. Keep that cardio up. All right, here's what we got, team. We are going. I'm gonna go a little lighter because of my shoulder, but we're gonna go windmill. So we're gonna go high weight and low weight. If you want to just have the lower, just have the high. That's okay. We got 20 seconds. Two times on the right, 20 seconds, two times on the left. Then we grab one light one and we're going side knee for cardio. Two times on the right, side knee for cardio, two times on the left. Grab two or one heavy. Dumbbells. Go ahead and join me here. Core is zipped. This one's pressing up. Core. Here we go. So you're going down for 20. So it's your dumbbell windmill. It's still a hinge. I've got two 10 pounders, one high, one low. You could go heavy on one, lighter on the other. Up to you. But we're getting lots of core, right? You were still getting shoulders, so it's upper and core. Last one. Bring it in right here. So we're getting shoulders, but it is a core round. Let's keep that Same side in 3, 2, 1. 1. 20 seconds, down and up. So we got straight up windmill. Back to basics. Two on the right, two on the left. Then we got side knees with a light weight or no weight. Two on the right, two on the left. It's your core round. You got it. Let's get last one. Bring it in. All right, same thing. Other side. I really want you to focus on those obliques. Turn that toe out. Bring it up. Here we go. And Up. Remember, you want to spot that weight at the top. Shoulder mobility, but also strength. But lots of obliques in those side abs, right? Down and up. Take your time. It's only 20 seconds. Last one. And breathe. You probably can even go heavier than me on this. Just being a little careful on my shoulder. You do you. This is your workout. Ready? Here we go. You know what I always say? Be where you are today. The most important thing is that you showed up for this workout. And breathe. Here we go. And up. Yes. Last one, then windmills are done. Here we go. Set those heavies down. Grab one light one. Let's switch it to the other side. You got side, knee. You can use a little balance if you need to. Ready? Here we go. Up. It's cardio and a press, right? So pull it in. I'm leaning into that leg to get that stability again. If you need balance, take it here. If you need no weight, take it here. That works. Two or one dumbbell right through here. Up to you. Three, two, one. Shake it out. Let's stay on that same side again. If you want to take it one dumbbell, take it here if you got something heavier. Otherwise, let's get that shoulder working and the core. Here we go. Core, cardio, and arms. Squeeze. There's that heart rate, right? Ha. Yes, you can. Five seconds, then we get to that other side. Three, two, one. Right. Catch your breath. Same thing. Other side in three, two, one. Here we go. Pull it in. Notice you don't have to go super fast. If you're going body weight, you could probably pick up that pace, but it's up to you. Or if you got one dumbbell between two hands, that works too. Feel that core working. Are you feeling that after those windmills? I know I am. 3, 2, 1. One more than. The second tabata round is done. I told you it was gonna go fast. Let's take it up. Here we go. Lightweight. It is not often that we have both our heavies and our baby weights in the same workout, so it's fun to use both. Pay attention to that neck. Keep everything pulled in. Yes, you can stay with me for three, two, one. Oh, I'm feeling those obliques. I hope you are too. Grab a sip of water, team. Ha. Two down, three to go. All right, again. You can shake out those shoulders. You can get a real breather if you need to. If you want some active recovery, side to side, side knees, but big arms to shake it out. To get the mobility, turn out those hips. Watch me here. We got Our regular biceps. I might try 15s. Actually, I might stay with tens. So we're gonna go regular curl. Then second two will get a hammer curl. You do what's best for you. Then we go with those light ones. We're gonna go triceps with a little tap back. So. Tap, tap. So again, I want you to go light with it. We're not swinging right. It's going to be controlled through the back of the arms with some little taps for cardio. We may even take it to the side. All right, so have those baby weights close by. Grab your heavy to medium. We got straight up biceps, core engaged, shoulders back, regular curl. Here we go. Up to the chest, down to the sides. Since we're back to basics, focus on that core as you curl towards your shoulders, contracting that core lift on that pelvic floor. Everything's pulled in and down. Three, two, one. Shake it out. Of course, if you need to set those weights down in between, it's only 10 seconds, but you can. Let's do one more round of a regular curl. Here we go. If it's starting to feel too heavy, you can always alternate or drop it down. If you feel like you're arching that back, I want you to put one foot forward, one foot back. Yes, you can. Strong arms. Yes. Breathe. It's not often that we do these isolated workouts, but there's value. Breathe. Shake it out. Gonna give you some different options in the coming weeks. All right, hammer curl this time. Palms are in. Core engage. Here we go. Up and down and breathe again. One foot back works, too. It's also, no, not often that we do four sets in a row, even though they're short of a bicep curl. But you can do it. And up and breathe. One more. It's up to you. I'm gonna alternate on this one. If you want, you can do that. Otherwise, stay with me. Hammer curl, regular curl. What do you got? This is it. Back to basis. Oh, I said I was going to alternate up. I think I can get a little more leverage as I alternate, but you do what's best for you. Your workout, be where you are today. Yes. Because guess what? We're gonna get those triceps and some cardio in three into one. Set your heavies down. Bend your knees to do it. Stretch it back. All right, here's what we got. Pushing towards the ceiling as we tap back. Light weights. Here we go. Tap back, tap back. My elbows stay up. You can, even if you want, like me, put the thumbs on the top but what we're not doing again is swinging. My elbows are up, my back is engaged, and I'm pushing the weights towards the ceiling. Kicking it back. 3, 2, 1. Relax in the shoulders. I want you to really give yourself time to relax. Release that tension. Let's do the same thing again. Tap it back, hinge it. 3, 2, 1, push, push, push again. If you want to take it body weight, you might even be able to go a little quicker and get a little more cardio. You'll still feel those arms, I guarantee it. Keep it moving, keep it moving. Tap, tap. Three, two, one. Relax. One more time if you want. Team, to the side, to the side, or one at a time? Two more times, I should say. Here we go. You can go one and then the other. A little bit of an angle. My elbows are pulled back. I'm still extending through that tricep. You're gonna feel that upper back too, so release it there. Side to side. Yes, you can breathe. 3, 4, 2, and 1. Shake it out. Ah, triceps. Let's do that same thing one more time. I'm gonna alternate arms and legs up to you. Then we are taking it to the mat. Here we go. Side. Push it out through the elbow towards the ceiling. Keeping the back tight, but really focus on those triceps as you push back. Back of the arms. Yes, you can. I know. Whoo. Three, two, and one. Oh, Shake them out. Ha. Quick sip of water, team. You got this. All right, shake it out. Right through here. We're gonna give ourselves a little bit more time before we take it down for that last round. Let's push and push. Little taps, little taps. I want you to relax in the shoulders and push. So everybody join me for about 30 seconds. Then we'll take it on the mat. Cardio mobility. Let's take it up. Up and out. Up and out. Shake it out because we're going down. We get a lot of core, we get a lot of upper. We're going to finish it out on the mat. And breathe. Stay with me for five more seconds. Three, two, one. Shake it out. All right, join me down on the mat. I'm gonna adjust my airflow. Make sure that again, you have your heavies close by and you have your lighter ones. We're gonna start with some core. You may need lighter weights on all of these. If you start to feel like you're pulling your neck at all, I want you to go with those lighter weights. All right, watch me here. One dumbbell, you're gonna do a pull over Crunch. So one dumbbell over the head. Everything in and out. We'll start with that. Then we're gonna take it with a little cross for the obliques. So 2 and 2. Then we are turning it into our mountain climbers. If you need to take the standing, you can. Or if you need to take it, bird dog, we're gonna add a little row to it. So we're up, run, run, up, run, run. Then we'll do the same thing, and we'll take it cross. All right, so keep those weights close by. Whatever you need for that. Let's start with that pullover crunch. So we get upper back and shoulders. We get a lot of core. Bring it here. Modification is that bridge. Otherwise, let's take it over in three, two, one. Here we go. Feel that stretch. Pull that core in deep. Legs go out if that feels good for you. But keep that pelvis pulled in towards you. Breathe. I'm going to adjust my microphone. You keep it moving over the head. You can always do this without weights. 3, 2, 1. Relax it over. If you feel like you're pulling, pulling too much here, I know those shoulders are tired. Just take it for the mobility and get everything moving. Here we go. Take it up. And crunch again. If you need a modification, take it to a bridge. You're still going to get a lot of core. You're just going to add that. Glutes and hamstrings over and in. Very controlled, slow and controlled. 3, 2, 1. This time we're gonna take it over one leg, back to center. So just bring it to your chest. You don't have to do the full pullover. Here we go. One side, leg goes out other side. I'm trying to get the weight on either side of my knee again. If that's too much, take it with that bicycle. You know it, you love it. You do not have to add to add weights to it. Unless that's right for you. Three, two, one. Oh, burn again. You can take it with the bridge side to side if that's better for where you are last time. Right here. Here. Back to center, back to center. Think about your core initiating the movement. Even though we're moving through with the weight, I don't want you to think about your arms. I want you to think about your core. 3, 2, 1. Shake it out. All right, team, coming into that high plank position. If you'd rather take it, bird dog, take it, bird dog. Otherwise, one row, two climbers. Here we go. One climber, climber. Two climber, climber. Strong back, strong Core cardio. Run it, run it. You can do this, team. Yes. Last one. Breathe. Same thing again, again. If you want bird dog, you're here. Tap it out, tap it out. Otherwise, come up in that plank. Keep that core working hard. Here we go. Roll. Strong in the back, strong in the core. Whoo. Burn, burn. I know. Yes. Three, two, one. Stretch it back. Let's do this, team. Everybody take your weights out of the way. You're going cross climber. No weights, no row. Join me here. Take it across your body. You can tap it, tap it or run it, run it. Whatever is best for you today. You can also do a standing cross climber. This is it for this tabata round. And we have one more left, so stay with me. You can do it. 3, 2, 1. Stretch it back. Big stretch to those shoulders. Relax those, that core. You got one more round of 20 seconds. Roll through your back. Let's get it done. Here we go. Cross, cross. Lots of cardio, lots of core. Upper body is working hard. My core is on fire. I don't know about you guys. Make sure you're not shifting back into those shoulders. Keep them right above the wrists. You got five seconds. Three, two, one. Stretch it back. Yes. Team, come up on all fours. Roll through that cat cow a few times. That's where you're gonna really feel that core on fire. You can also come up on your feet. Grab a quick sip of water. We got one last round, team. This is it. Before we cool it down and stretch it out. All right, light to to medium weights, we're gonna go with a chest fly. Then we're gonna add some triceps. And then we're doing some plank jacks and plank pop ups. So we're gonna land on that end on that high note. I'm gonna go light because of my shoulder, but it's up to you. Watch me here. We got our chest fly. Two rounds of 20 seconds. Then we got our fly into tries. Two rounds of 20 seconds, then we're turning it over. I'll get these weights out of the way. And we're doing plank jacks. And then our last round, we're doing plank jacks with a plank press. So give yourself some space. Join me on your mat. You can be in that bridge if you want, or tabletop or feet flat. Here we go. 20 seconds. Fly is opening up those weights to the side like, and then bringing them in like you're hugging a tree or hugging a. A beach ball. So slight bend in the knees again if you want a little extra Add that bridge. Or if you want to keep that core working. I know it's tired, so you may want to give it a break. You can have feet in tabletop. Three, two, one. Relax it down. Stay with me right here. We're gonna do that same thing one more time. I'm gonna add the bridge, but it's up to you if you want to. Just keep those feet flat. Here we go. Take it out. Squeeze it in. I probably could have used my tension, but I was worried about that shoulder. Sometimes when it gets past this point, starts to really hurt. Think about the core. Think about the chest and shoulders. Everything working together. Squeeze. Three, two, one. Relax them down. All right, team, bring your elbows in just a bit. Where this is going to be a little more of a fly. Press into tries so they're out wide. Here we go. Take them up, take them down. And here. Yeah, I should have used my tens. I hope you're going heavier than me. Take it here again. You can do the bridge with it if you want. Press it up. Triceps. Take it down. Up. Last one. Yes. One more round of this. I'm doing it, team. I'm grabbing my tens. Let's get it done. Press and tries. Bridge if you want. Here we go. Up tries and down. Up. Yes. Press and tries. Flying tries about the same. Take it up. Five seconds. Can you get one more? All the way through. Burning. Yes. Relax, everybody. Right, team, all the weights out of the way, come into that plank on your elbows. If you need to modify, tap it back. Tap it back. Otherwise, join me here. Here we go. We got jacks. You can take it jacks here, or you can walk it out. Up to you. If you need to modify, you again. Can tap it back or you can do standing jacks. Whatever. You got five more seconds. Stay with me. Five. Finish it out. Core and cardio. Three, two, one. Stretch it back. Every time you get a little stretch break, I want you to push down into those shoulders. Sit back into the hips. Same thing. One more time from here. Here we go. Jump it out. Plank jacks or tap it out. Either way, tilt that pelvis up. The core is in tight. You can also walk it. Walk it. Whatever is best for you to finish this workout strong because we are so close to being done, team, so stay with me. Three, two, one. Stretch. This time, let's burn up those arms. Last two sets of 20. Plank press. Down and up and jack in three, two, one. Here we go, we go. Down and up and jack. Down and up and jack. You can also be Knees, tap it back. Knees, tap it back. What do you got, team? Stay with me. Down, down, up, up. Jack. Last round. Stretch it back. You got this, team. This is it. Roll through your back. I'm gonna give you a couple extra seconds. Roll through those wrists. Strong press to get all that upper body, all that core. Jack for cardio. Let's get it done. Last 20 seconds. Here we go. Down, down, up, up, out and in. Keep it controlled, but pick up that pace if you want because this is it. No bonus. I'm not sneaking it in, I promise. Let's get it done. Out, down, down, up, up. Last one. Breathe. Yes. You did it. Stretch it back, team. Right. Who's feeling that? I know I am. Really sit back into that child's pose. Reach those fingertips forward if you can. I want you to reach one arm under and lean into that shoulder. You can even rest your head down. That was a burner. Bring it up. It's been a long time since we've done a body part specific, right, Just upper and core. We have a lot of those, but a lot of them are 10 minute quick hits or 20 minutes. Bring it up onto all fours. I want you to roll through your back. If you need to stretch out those wrists right through here. We're gonna get them good. But roll through. Cat. Cow. Yes, team. Hope you feel strong after the that one, because you are. Good work, everybody. Roll back onto your feet. I want you to come up halfway. Let your upper body hang. Make sure that you like this video, that you leave me a comment, let me know what you thought of it, how you're feeling. Slowly roll it up. Take your time. Would you like to see more of this? What are you thinking right now? I think you're probably. Probably thinking you're glad we're done. I know I am. Shake it out right here. Reach those arms forward. And of course, check out all the links in the description below. I would love to have you join us in the Bodyfit Athletic club. Make sure you're on my email list so you get your free weekly and monthly workout calendars. Follow me at Bodyfit by Amy so you don't miss a beat. And of course, don't forget to subscribe when you subscribe to this channel. That helps me be able to keep making these workouts for you. Make sure you get some more stretching and recovery on your own. Let's take those fingertips down. Let your head drop to the side so we stretch all the way through. You may feel that the shoulders, the upper back, especially doing those punches. Every part of your upper body worked hard. If you feel that, just make sure you get some of these stretches and that tomorrow you get some active recovery or. Or a rest day. Totally up to you. Let it drop. Breathe. Shake everything out. Thank you so much for being here with me today. Let's take one big, deep breath in. And out. You did it. That was your dumbbell upper and core tabata workout. Great job, everybody. Sa.