30 Minute Mini Band Lower & Core Tabata Workout II METCON Day #18

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your mini band, lower and core Tabata workout. This is day 18 of your Metcon challenge, but this is a great workout that you can do at any time. We're going to work your entire lower body and your core. So we'll get legs, glutes, hips, inner, outer thighs, of course, abs, obliques, back. And we'll keep your heart rate up in the process, working in your traditional Tabata format. 20 seconds on, 10 seconds off. Are you ready? Let's do it. Go ahead and start moving your body. You can set those bands to the side out of the way. We're gonna take it right through here. Rolling those shoulders, getting our muscles warm, getting our bodies ready to move. We'll keep this warm up short so we can keep this workout short. Of course, if you need more of that warm up, please get it on your own. Let's take those arms even bigger into the back right through here. Let's plant our fe and just go one at a time to the back. Opening it up right through here. Yes. And then back to the front just like this. Even though we're not working our upper body much today, we will be working using that upper body on some of our core work. And of course, always good to get that mobility and get our entire body warm and ready to go. So if you can hold that side lunge side to side, little shifts, you can rotate through your body. Quick warm up, then we're jumping right in. So we're getting traditional Tabata circuits today of 20 seconds of work, 10 seconds of rest. Let's take it flat, back down, and then round it up. Keep it going through here. Flat and up a couple more. Last one. Good. Hold it here. Roll them here. So with our Tabata rounds, we'll have two moves. One that's a little more lower body centric, one a little more core. But a lot of them are combined. Walk it in right here. Let's squat and then roll that hip. You don't have to get super low, but getting that squat motion right through here. So two moves. That first move, we're gonna do four times in a row. Some of it will be right and left, some of it will just be center. But we're gonna done. Actually, a lot of it is right and left. And then let's take it to that hinge. We're gonna reach down, we're gonna reach up. So drive those hips to the back. Get that stretch to the back of the legs. So one move for 20 seconds. Four times. Then move number two for 20 seconds from here. Let's walk it back and walk it up. Nice. Good hip opener. Come up out of it. Take it here. Walk it back, core, Walk it up. Let's get two more just like that. Walk it back, walk it up. And last one, hold it right through here. We got that core forward and back right through here. Open up to one side if you can. Little T rotation, back to center. Open up. T rotation, core. Getting ready. Remember, you can always drop to the knees if you need to. Other side right here. Walk those hands back or walk those feet up. Whatever works best for you. Here we go, team. All right, so we're gonna jump in with our Tabata rounds. Let's get our heart rate up right through here. So two moves each. Four minute round of Tabata circuits. Each move you do. Four rounds of 20 seconds for moving on to the next. All right, I'm gonna give you options. If you don't have a band today, you can of course do the move. Body weight. Especially with that lower body, you're still going to feel it. But really with all of this work we're doing today, lower and core, you will still get the work if you just keep it body weight. All right, so if you don't have a band, don't worry. If you have a longer band, you want to use it in a different way. Always an option, but we'll keep it moving. If you have that band, it's just going to give you that extra resistance which we love. All right, so go ahead and just step touch. You keep it moving. Watch me here. We're gonna grab our band. So I'm gonna go with my thicker band. If you have a couple of options, keep them close by. We're gonna keep it above our knees. We're gonna start stepping out to the side. Little lift. Step out to the side. Little lift. We'll get two on the right, two on the left. Then we're gonna take it down here and we're gonna do a little plank jack. You can be on your hands or you can be here. If you don't want to jump, you just walk it out and walk it in. All right, team, starting with that band, let's go ahead and grab it. Put it above your knees. It slides up or slides down a little. That is okay. Remember, that is part of the process. Happens to everybody. You'll see it happen to me. All right, so get ready. Our first round of 20 seconds, stacking. Stepping to my right, your left. Sit low in the squat. Step in. Lift in three, two, one. Here we go. Step out wide and lift. Step out and squat. It's only 20 seconds, so we won't get very many. But really focusing, pushing through this heel, lifting through this hip. Still getting low. I know it feels a little bit like a race against time, right, with those 20 second intervals. Last one and breathe. Same side. Let's keep it moving. Breathe for 10 seconds. Shake it out. Same side. Get a little lower if you want and lift. Here we go. Down. Lift. Take it down. Lift. Flex that foot as you lift. Core stays engaged. Right, lower. Lots of hips, lots of glutes, but also all quads, hamstrings. On that squat, shake it out. Same thing. Other side. So we'll feel those legs working. Isolating a little more of this hip and glute. Pushing through a little more for this quad hamstring, glute. Here we go. Out and lift. Sit low. So a lot of things working here, but we really want to make sure we drop those hips. Keeping that chest open and proud. Standing straight up and tall on that side. Lift. If you need a little balance, grab onto the wall, whatever you need and relax. I'm always going to remind you that this is your workout. Be where you are today. So whatever you need, a little balance, that works. Here we go. If you're just taking it body weight, remember, flex that foot. You're still going to get that work all the way through, just with a little less resistance. Take it here and here. Yes, team. Breathe. Last one. All right, your first half of that tabata is done. Bring it down right mid calf. If you want to keep it a standing jack, you can do that too. Otherwise, join me down here. Here we go. Out, in, out, in. Totally up to you. If you want to walk it out, walk it in. Or again, if you want to be on those elbows, that might be a better option for you. It's going to be a burner for our core, but also for that heart rate. Three, two, one. Stretch it up. All right, so squeeze in those glutes. Squeeze in the outer thighs. This is core and getting those outer thighs and hips working. 3, 2, 1. Here we go. Out in. You do not have to go fast with it. I would much rather you get more range of motion than just going fast here to here. I actually want to have you get out wide. Remember, you can walk it out. Walk it in. Maybe that feels better for you. Yes. Breathe. Last one. Two more burning. That's why we saved this one for the second. If you need to remember, you can always take it standing. Here we go. Another option is from your knees. Keep the core working, but then push out from the hip. Maybe your core is getting tired. That works too, right? Keep it moving. 5, 4, 3, 2, and 1. Ah. Heart rate, booty core. Let's do it one more time. Then we get a breather going. Straight through. Here we go. So we're out. And then push through because this is your last 20. Again, if you want to be up on those hands, if that feels like a better position for you, just stay lifted. Tilt that pelvis. Zip up that core. Good plank. Form out. In, push out with those hips, with those glutes. Three, two, one, burn. All right, take that band off. Everybody grab a sip of water. Catch your breath. Grab a sip. See, I told you. I get mixed up in it too. Quick sip of water, then I'm going to show you your next two moves. All right, team, so we love this one. We're gonna put the band at our feet. If you don't have a band and you want to add a weight, you can, but we're gonna do a close lunge and then a hinge right up. Lunge and hinge. You can take it one wider if you want, but I'd love for you to be a little bit closer for the lunge and the hinge. All right, we got two on the right, two on the left. Then we pop it down, we put the band at our feet. All right, Once we're down here, we're taking it bicycle four times. We'll mix it up as we go. Two regular and then two where we do the right and then the left. Go ahead and bring it up. Put that band on one foot. So opposite foot, opposite hand being on those train tracks. Core engaged. Lunge and hinge. Here we go. Down hinge, drop in the knee, drive it up, drop in the chest. Right here. We got two on this side, so good burn. Little closer on that lunge. But you do what's best for you. If that's bothering your back knee, you just keep the hinge and burn. Good burn, right? If you need a little balance here. And again, if you'd rather just take it with the deadlift, that works too. Let's get it done. 3, 2, 1. 20 seconds, right? We have never done. This is my first mini band tabata. I don't know why, maybe there's one. But it's a good format for that burn, Right? We get only 20 seconds at a time. And burn. Stretch it out, get set up for that other side. All right, Other foot. Crossing it over. Remember, you're wide on those train tracks. Lunge and hinge. Here we go. Down and hinge. Take it here and hinge. Drop it low core. Engage. Hips to the back. Drop the knee, drop the chest can be right here too. Either one, I find this diagonal gives me a little more room. Right? Breathe for a second. One more time on this side. Let's do it. 3, 2, 1. Lunge. Hinge. Hinge right here. Yes, team. There we go. Breathe. Last one. And burn and relax. Stretch that out. Meet me down on the mat. We're gonna go to that bicycle. So we're putting this band across the top of your feet, all right? You're pushing and you're pulling. If that is not right for you, you can just do a little march from the top or from down below. Here we go. So start with the lower push and pull. Cross if you can. Here's what I want you to do. Take those feet out wide and then pull the knee in. Right cross elbow to knee. But what you're thinking about with the resistance is both a push out but a pull in. Last one. And breathe. So keeping a nice wide stance so we keep those hips working. And then pull in. Feel your core here and push with the other. Let's do it together one more time. And breathe. Our last two rounds, we're gonna pulse right and then pulse left. You're gonna really feel what I mean by bringing that knee in again. If you need to take the standing or just from here. This is good too. Just a little knee raise up to you. 3, 2, 1. Hug the knees in. All right, team, so this time we're gonna take one side. You're just gonna pulse, pulse. So you're pushing, pulling in and crossing. Here we go. 22nd pulse. Or you can just think of them as singles, right? It doesn't have to be a fast or a small pulse. In, out, pull. Think about that nice core contraction. Yes, you can. 3, 2, 1. Switch your sides. Breathe for a second. Tuck everything in. So a little tilt of the pelvis. Other side. 3, 2, 1. You got 20 deep core. So I know that upper is burning, maybe even your neck. I want you to think of it being here. Pull, pull and push. Yes, team. Breathe small. Three, two, one, burn. Right, Quick sip of water. Back up. On to your feet, team. Yes. Shake it out. Feeling that core. Lower and core. All right, team, next one. We're down on the mat the whole time. We're gonna get a bridge, which we love. Then we're gonna take it to our side with a clamshell, so join me down here. Watch me. We're gonna put that band above our knees. First two rounds, we're up and out. We're here. I want you to think about that core working too. Up and out. Second two rounds, we're pulsing, then we're rolling to our side. Side plank, clamshell. If you just want to do the side plank, that works too. Two on the right, two on the left. Join me here. So we got a lot of core, but we got a breather on the mat before we're taking it back up. Lots of hips, lots of glutes. Take those feet about shoulder width apart or slightly wider. Bring them in close. Tilt the pelvis in. Core engage. Here we go. Up and out and down. If you're working without the band today, you could rest a dumbbell or two dumbbells right through here if you want. Your core is engaged, so I want you not to forget about that. But we're really, really lifting and squeezing in the glutes while we also push out for those outer thighs. Yes, you can. And breathe. Yes. One more. Just like that. Let's make them burn. All right, team, in three, two, one. Tilt the pelvis up and out. Core engaged. Up and out. Yes, you can. Boom. Yes, team. Up and out. Burn. Yes. All right, team, this time, then, we're gonna bring our heels together. We're gonna hold it up. We're just gonna do little pulses. We're gonna keep the knees out, so I want you to fight it with those inner thighs. Here we go. So it's that little froggy pumpkin, right? Little lift. Small. You don't have to go super high or super low. Push out with the knees, but you're also resisting with those inner thighs, right? Lift, squeeze, burn. Three, two, one. Oh, man. Take those feet out wide this time. Out and in. So I want you to go wide. Outer thighs resisted. Inner thighs. Here we go. Out and in. Glutes stay up. Burn. Yes, I know. I feel it too. 10 seconds. Booty galore. Resistant. Feel those inner thighs. 3, 2, 1. Relax. Yes, team, turn on your side. All right, so we're on our knees. If you're feeling like you want to do the lift from here, you can, but let's keep those knees and remember that clamshell. We're gonna lift. You can either stay lifted and do the clamshell, or you can lift and lower. I'm gonna do one of each. Here we go. Up, up, in and down. Up, open. If you need this balance here. You can take. Take it again. If you'd rather stay up, you can. I'm going to do that on my second round. There we go. Last one. And relax. All right, one more time. I'm going to stay lifted. It's totally up to you. You don't even have to lift super high, but challenge that range of motion. Here we go. So we get a little glute here to here, but if we want more of that hip, internal external rotation resisting it against the band, too, we open up a little more. So both are versions of clamshell, right? Cool. Burn. Three, two, one. Feeling that oblique. Right. So as of right now, those legs are not really getting a rest. We're not really isolating the core. Well, we kind of are. All right, team, here we go. Lift up and down. Lift and breathe. Up core engage. Zip it up. Think that you're lifting from your side and from your core, not pushing through the knees or the elbows. Last one. Yes. I'm gonna stay lifted this whole time. You do you. It's your workout. Feet are glued together. Open it up. 3, 2, 1. Yes, team, all the way through. Yes, I know. 5, 4, 3, 2, 1. And relax. Take that band off. Off. While we are here, we're gonna get a sip of water, but also I want you to get a little leg cross here. That doesn't work for you, do you can take this standing, but little stretch. We're gonna take it up. We're gonna get a little curtsy and a lift. So we're back to those big muscles working in that transverse plane. It's tight. You may need a little extra balance. And then it's going to be a glute lift. Right? So we're taking our. Well, we're still keeping those outers or innards working. Quick sip of water if you want. Then we're going to take it to a pullover and scissors. So I would love for you to have an extra band close by if you have it. I'll talk you through it. Once we're there, go ahead and put that band above your knees again. Two on the right, two on the left. We're going to cross it over. We're going to do a little lift. So it's a curtsy down lift. Glutes, hamstrings, quads, lots of booty in three, two, one. Here we go. Drop it down. Little lift. Now, I know for some of us that band might be rolling. That's okay. Don't worry about it. It's probably gonna Happen to me. But get low, drive up through the heel. If you want to do this without the band, you're still going to get that work, right? Feel that front leg and here. Yes. And if you need that balance, take it here. Still getting the curtsy. Still getting that lift. Not arching the back and not going super low. 3, 2, 1. Same leg and lift. Can almost think of it like that. Little lift from ballet, right? Heel turned in. Not quite an arabesque, but closer. Right here. Three, two, one. Shake it out. Same thing, other side. So we're gonna take other foot forward, other foot cross behind, low and lift. Here we go. This one right there. Already burning that second one. This is harder on my balance. Little lift here and lift right here. Burn. Last one. Lift. Relax. One more like this. Then we are down on the mat in three, two, one. Up, down, up. Try to get low and then little hinge forward, Right? So this leg is really working pretty hard. Even though we're lifting from here. Right there. Down and up. I know. Three, two, one. Relax. All right, down on your back. I want you to hang on to that band. We're gonna move this one here right at our ankles, if you can. 1. Watch me. We're gonna go out and lift. Out with the arms, out with the legs. Here we go. Push, reach, push, reach out. This time, flex those feet. If you want to take the crunch out of it, you can just keep it here. We're lifting out. Yes, you can. All right, team, so this time I want you to turn the toes out, heels in. Squeeze inner thighs. Squeeze inner thighs. You can bring that band down a little. Push out a little more. Here we go. And here. Squeeze as you're pushing and pulling, right? Pushing with the legs, pushing with. Pulling with the arms, right? I really want you to think about how that connects next to your core, right? And here. Last one. All right. Take that band off. I know it might take a second, but last round, we're just getting straight up. Scissors in 3, 2, 1. So you can get that stretch. And here, here. Getting the stretch through here. Think about those inner thighs pulling together, right? Really pull it in. And in. Yes, team. You can drop the shoulders if you need to. If you need that. Breather. Good. Hug them in one last time. Again. As those feet come together, squeeze the inner thighs. Connect with the core. Let's get it done. In 3, 2, 1. Squeeze them in, squeeze them in. You can start from here. Heels in. Zip it up. Or right here. Yes, team. Three, two, one. And relax. Quick sip of water. Oh, man. Whoo all right, guys, so instead of a bonus move, those were our four full circuits. Instead of a bonus move, we're gonna do one last half round, which is a bonus round. So we got the same move, only four rounds. That is it. Go ahead and put that band above your knees. To start with, we're just going to do a little shuffle, and then if you want pop back, pop out wide. Here's your pop up and then shuffle, pop back, pop wide. We'll do two with it here, two with your ankles. Do what feels best for you. If you don't feel comfortable popping back with the band, that is. Okay, you just keep the shuffle. But here we go. We got 20 seconds. Get low. I want to feel those legs. I want to feel that core. Get that heart rate. Shuffle, shuffle, shuffle, Pop it back, pop it in. Shuffle, shuffle, shuffle again. If you don't feel comfortable popping back, you can just go down and up. Shuffle, shuffle, shuffle. And breathe. All right, team, we're gonna do that again. Your goal is to never come all the way up right at this time. Let's try to stay low with it. Keep that burn. 3, 2, 1. Pop it back, pop it in. Yes. This time, breathe. Keeping the burn. Yes, you can. Three, two, one. Two more times. Team, if you're tired, push through. You got it. All right, try it mid calf again. If you don't feel comfortable with that pop back, don't do it, but let's try it. Shuffle, shuffle, shuffle. Take it back to bear planks. So watch me. Shuffle, shuffle, shuffle. Here to here. Bear plank. Shuffle, shuffle, shuffle. Yes, team. Three, two. Heart rate true. Tabata hit last time. Whatever you got. Team, if you just want to do that shuffle or just side step, totally fine. But let's do it. Bear plank and here. Shuffle, shuffle, and breathe. Do what feels safest to you. If it's just a step, take it to a step. Last one, burn. Oh, man. How you feeling, T? Catch your breath? Did we get them in? I think we did. Catch your breath. I always like to leave it on a high, you know? You know, that's what I say about the bonus move. Get your heart rate up one last time. Get a good lift, a little burn one last time. Breathe into it. Quick stretch and we are out of here. Everybody take it down. Why not if you can? We're going into pigeon. Let's get a good hip stretch. Starting that 90, 90. This doesn't feel good for you. You can do a seated or if you can, turn it into that pigeon. All right, Try to go down into to it. Really good hip stretch. You can get it throughout your day or before you go to bed at night. You can also elevate it on a chair on the couch. Whatever. A sturdy chair, of course your bed. Lean into that. Also think about getting that hip flexor. So if you want to come up a little bit, you'll get a good hip flexor stretch as well. Slowly let's rotate that to the other side so back through 90. 90 if you can. Right through here. You can be here. You can be here. You can turn it pigeon either way team, let's get a good hip stretch. That's where you may feel some soreness, some tightness tomorrow. Remember that is a good thing. You worked hard and I hope you're feeling that. Thank you so much for being here with me today. Let's get a little child's pose. That core working hard. Please get some more stretching on your own. And please check out all the links in the description. Make sure you're on my mailing list. Come up Roll through Cat Cow to get your free weekly and monthly workout calendars with links. Roll back onto your feet. Pedal. Get a little hamstring stretch. Whatever feels good for you. Join us in the Body Fit Athletic Club. Our it is our exclusive membership. You get access to to me, to Vivian, our Body Fit dietitian, a supportive community, a nutrition plan, live streams, Weekly Q&As, weekly all on the Bodyfit by Amy app. We would love to have you join us there if you can. Big stretch over so we stretch those sides. Yes. And of course if you are looking to find out more bodyfitbyamy.com or follow me on Social Bodyfit by Amy and don't forget to subscribe when you subscribe here to the YouTube channel, that means that I can keep making these workouts for you. Or if you're watching on the app. Thank you for being here. Other side, right through here. Hips back. Leave me a comment, let me know what you thought. Are you feeling it? So if you're looking for bands, I've listed my favorites in the description below as well. Let's take it out right here. Inner thighs. Hopefully we got a lot of those smaller muscles in our lower body today and our core. Hope you're feeling good and I hope you'll come back for more. Thank you so much. Let's get one big deep breath in and out. You did it. That was your mini band. Lower and core. Tabata Workout Great job everybody.