31 Minute Bodyweight Tabata HIIT Workout II FRESH Day #10

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your bodyweight Tabata hiit workout. This is day 10 of your fresh challenge and I have a surprise guest. Elise is back. You may, you may recognize her from other workouts. She's so much fun to work out with. So get excited. We're gonna be taking it all body weight today. Full body in a tabata hit. So 20 seconds of work, 10 seconds of rest in four minute rounds. 1. Add a little hit in there. Are you ready? Yes. Let's do it. Let's start by getting warmed up. You probably know this warm up. You've done a few videos here, there. So we'll get a quick body weight warm up, and then we'll jump in with our Tabata rounds. Make those shoulder rolls a little bit bigger. If you've seen Elise, she adds a lot of flair to her movements. So feel free to follow her or follow me. Take them to the front. Always a good time. We had a lot of requests after your last workouts that you did with me for you to be back. People said their abs gotta work out because they laughed so much. So. Which kind of describes our friendship. That's, that's why I have strong abs, because Elise makes me laugh. So a little side lunge. Sit to the side lunge right through here so you can do this. All right, so Tabata, 20 seconds of work, 10 seconds of rest, four minute rounds. So we have eight rounds of those 20 seconds. Let's take it up with a big Y and then little hinge. Yep. So we're gonna be alternating. You'll have one move that's more your strength based move, a little back to basics, and then your second move that you alternate with is a more hip based move. So sometimes. Let's take it right here. Roll those hips. Sometimes that will be a little bit of a jump. Sometimes we'll just add a little bit of power, a little bit of intensity, but it will get the heart rate up. So that's why we're going back and forth. Most things will be four rounds, one thing, and then we switch it. Unless we're going right and left. Let's take a little squat, a big reach up right through here. So get excited. We're gonna have a fun time today and we're gonna get it done quickly. What I always say about Tabata, it moves fast, but it moves fast, right? Everybody would be like, I don't know, maybe I agree with the least. Okay, so turn this way so we don't run into each other. I know. I got that too. All right, so we're gonna inchworm it out to get our cores working. So walk it out and walk it back just to get the core and upper body warmed up and ready to go. Right through here. I see you wanting to add a push up overachiever. You're like, no, I wasn't. That was just you, my brain, a fantasy of yours. Okay, so hold it here. And we're gonna press up. Down, dog. Feel it so tight. Right down, dog. Mama. Tight. Feel free to make some sound effects. One more. Yes. All right, take one big step here. Okay. Take your arm up. A little stretch. Hey. Oh, I can feel that in my booty. Right? Good stretch through here. Through your spine, through your chest. Let's switch it. Other side. Take it up and stretch. Her thumb. Crack. Oh, no. That's all right. That's a good thing. Getting old is fun. All right, and then back to your plank. And then walk it back all the way. Right, let's tap and reach across right through here. Tabata. Right, that was it. We're all done. So our very first tabata. Super simple. Let's take it over your head that we're gonna start in just a second is we're gonna have a lunge. We'll go four rounds on the right. So lunge to lunge jump. Let's take those knees up right through here. All right, you keep going with that. Stay with Elise. Yeah. Your first round, we'll go right side two times stationary lunge or split squat. Then second, 20 seconds, we'll add a little jump. If you want to keep it high, you can. If you want to lunge and tap it in or drive the knee up, you can do that too. Then we do the same thing on the left. Are we ready? Ready. All right, let's get in that lunge position. All right, get that good split, squat or lunge position. We're going to drop it down. Here we go. 20 seconds. So remember, we're standing on train tracks. We're hip distance apart. Our core is engaged. And then we have to stop because the train's coming. Right, right. Exactly. In 10 more seconds. 10 more seconds. Come on, train. Everybody's gonna love that imagery. Last one. Here comes the train. All right, shake it out. But we're gonna keep that same foot forward, so we're staying with this right leg forward. We're gonna add a little jump. Just a little power. Whatever you need to do for you. Here we go. It's a little jump so you can Add more of a lunge to it. Or you can just do a little power up just like this. You can either get down with it. Low impact. It's just a little tap in knee, high impact, little burn, right? Oh, yeah, we love it. Three, two. I know, I know. All right, back to that train track. Do all that on the same. Same leg, one more time of each. You got it. Here we go. Drop it down. Bring it up. So drive through that front heel. So this is why this is hit, right? We give this time to make our muscles burn and let our heart rate come down a bit. And then we'll add that hit. And then, Thomas, the train comes, right? 3, 2, 1. Shake it out. That's right. The train is coming. Breathe for 10 seconds. That train is coming, and we're gonna really hightail it out of here. Okay? All right, Are we ready? Three. She ready? Two, one. Power up. So again, if you don't want to jump, you can just bring that knee up. If you are jumping, make sure you're landing soft. You decide how low you want to get in that lunge. We're almost done with this right leg. We got five, four, three, two, one. Good job, leg. Good job. Good job. Let's take it to the other side. How about that? So train tracks. Split, squat. Okay. Catch your breath. Go down and up. Drive up through that front heel. As we're getting tired, make sure you keep that chest open. Right? I usually just do this for balance. It's a little bit of, like, prayer time. Yes. Last one. Breathe. All right, Same leg forward. All right. A little bit of a jump. Yeah, we got three more of these, but they're gonna go quick. Here we go. Jump it up. 20 seconds. Oh, that's why it's called hit. And remember, you can always keep the back to basics. If you would rather just do, keep the lunge all four rounds you can. That's gonna burn in a different way. Five, six seconds, low to high. Three, two, one. You're not gonna completely lose those pants. I'll get a lot of views on that one. All right, stationary lunge. Last time. Drop it low. Catch your breath. Sometimes I like to put my hands on my side. That helps. You can do whatever you want. You do you what I always say this is your workout. You do. You be where you are today. Last one. Shake it out. Last time with that little jump. All right, hang on before we jump. All right. All right, let's jump it. Here we go. Get out of the way of that train. I'm never going to forget that every time I say train tracks, now I'm going to be thinking of. Now the train's coming. Train. Two, two. Five seconds. Burn. Three, two, one to buyer. One. Done. Water. All right, so you got a minute to breathe. You can tap it out, whatever you need to do. Little tap. Oh, version tap. Yes. These. Thank you. These shirts and these water bottles are available on bodyfitbyami.com and head fire. All right, next round is upper body. It's kind of fun. It's going to be one that looks easy, but we're gonna feel the burn. So we're gonna do a pull down. Imagine you had dumbbells or a cable. You're doing a pull down, but we're just gonna pulse, right? So we're squeezing here for 20 seconds. Then we're gonna go full range of motion with a hamstring curl. That's your hit. You're still getting that squeeze for your upper body, but hamstrings, right? Add some flare if you want. Second round, we're doing tricep pulses, and then we're doing little taps. All right, Pulse and tap. So two different things. Let's bring those hands up. Core engage. Bring those elbows in impulse. I know looks really silly, but if you think about pulling those elbows in, right? So right in the middle of your back. Nice and tight. And arms are out tight. So really intentional movement. I know you're like, when am I gonna feel this? Right about now. 3, 2, 1. Shake it out. Now we got 20 seconds where you do that full pull down and reach. But little hamstring curl. You can keep it here or you can add a little jump with it. Here we go. 20 seconds, right? You got it. Trying to keep the arms overhead so we still get that pull, right? We're thinking upper body pull, so we're going to do some push later. Down on the mat. Add that jump if you want. We have 3, 2, 1. I think you missed your calling as a fitness instructor. Really? People would love your class. That means Ben has been working out so much. Here we go. Pulse it. Squeeze. So really think about pulling those elbows, toes to your side. Maybe even take your hands out a little bit more. Oh, there you go. Yes. You're squeezing here, right? There we go. I know it looks silly, but I promise working those posture muscles, right. All right, Last time with this hamstring curl. Add some flare. Make it good. Let's get that heart rate up. Here we go. Hit right through here. There we go. A little jump if you want, or keep it grounded. Really good mobility work because we're all pretty tight in our backs and shoulders. We're sitting at our computers, looking at our phones, all those things. We got three, two, one. All right, see a little heart rate. All right, so triceps. Think elbow extension. You're pushing back. Imagine you're pushing against the air. Really tight. Elbows up. Here we go. Little pulses. So it looks like this. So pulsing first. Really small ones. Yeah, yeah. From the elbow. Yep. Core is engaged. Oh, feel that burn. Oh, either one is. Either one. Either one is fine. You do you little pulses and breathe. Now we do full range of motion. Pull, push, and tap. Push and tap. You can make it a little dance move, or you just make it a little tap back. Core engaged. Elbows up. Here we go. And tap. And then tap and tap. Elbows up. Squeeze in the back as well. But we're pushing through the tries. Yeah, you got it. Add that flare, keeping those elbows up behind your body. We got three and two and one. Shake it. I think this is my audition for. I think it is. We will send it in. Okay, how about back to those pulses? Let's go straight arms up like this. Here we go. Posts. Straight arms. Yeah. So up or up and in. Whatever feels good to you. Feel that little squeeze? Yeah, doesn't matter. It looks good. Okay, great. As long as you're squeezing in your back and back of your arms. And then we're going back to those little tap backs. Let's rest it in 3, 2, 1. See? Harder than it looks. So again, you can push here or you can push straight up. Tap it back. Last 20 seconds, and this tabata is done. Here we go. Push, push, push, push. Yes. I don't know about you, but I feel the back of my arms and my shoulders and my back. Mission accomplished. Heart rate's getting up. We got five more seconds. The water's coming. I told you it moves fast. 3, 2, 1. Shake it out. Does that mean the workout's done? No, no, but we can get some water. But four minutes went by quickly, right? Sure. Yeah. All right, so we got our lower body, we got our upper body. Let's go back to lower body. Oh, don't worry. You got some good core coming. All right, so shake it out. If you want to do a little tap with Elise right here while I talk you through your next few moves, or if you need a real break, take a real break. Love it. All right, so we're going side lunge. So remember, we shift in that hip. We drive the hips back. We're gonna pulse for a full 20 seconds. 20 seconds is super short, so remember that. Try to get low. Try to shift your weight to the side. When we get to hit, we do a little blast off side lunge. Drive the knee up with or without a jump. We're gonna do four times right, four times left. So that's two times pulse, two times blast off. Makes sense. Great. Yeah. All right, let's start on the right. So give yourself a second. Shake it out. You got 10 seconds to breathe. Let's get set up in that good side lunge position. Shift your weight, and we're gonna false it right here. Here we go. Pulse, pulse. So shifting into that hip. We really want that glute. Yeah. So square up your hips a little bit. Turn towards me a little. There you go. Yeah, Just so it's not here. Does that make sense? Oh, and we go here so we really get in the glutes. Oh, yeah. Yeah. Feel the difference. 5, 4, 3, 2, 1. Go. Same leg. Okay. We get low in the side lunge. We power up with the the knee. With or without a jump, it's up to you. Be where you are today. Here we go. Now we're going. We're going. 20 seconds. Train is coming. Train is coming. You wanted me to stop. Yeah. Oh, wow. You missed, like, eight seconds of that. 20 seconds, I promise. You're not the only one. Here we go. Blast off. Remember, if you don't want to jump, you just take it here. Drive that knee up. Little core at the top. Last one. Boom. Same thing. Okay, on this side, on this side, a little pulse, a little pulse. Okay, let's do it. Pulse. Hips to the back. So a big key to this side lunge is your hinge, right? So you drive the hips back. Sorry for the booty shot. Why. Why are you apologizing? But you give that hinge, so it's like squat position, but we're shifting our weight. Three, two, one. Burn. Now we got a little knee, a little blast off with or without the jump. Then this leg is done. Don't worry, leg. We're almost there. We're almost there. Let's get it done. Here we go. Down and up. Look how perfectly in sync we are. You do not have to be in sync with us. You can go slower or faster as long as you have good form. I want you to get low into the hip. You're pushing out of this one, but then driving up off that stationary one. Last one. Oh, I'm tired already. We are, like, officially halfway through this workout. Let's get that other side. Get set up. Shift into your weight shifting. Pulse it. Core engaged. Breathe. It's easy to tell which one you have more flexible flexibility in, right? Oh, yeah, yeah. Mine is this one. I'm much tighter on the right. Five seconds. I think I'm tighter on this side. Two, one. Because it's where I hold my dog. Oh, that's it. And this is where I hold my children. Same, same thing. Dogs are children. It's all the same. Here we go. Blast it off. Get low. Power up. Burn and heart rate. That's why we call it high intensity interval. Remember, you can take the jump out of it if you want. Add your own style. Last one more time each way, then this round is done. Let's get ready for those pulses. Hips back. Oh, Think the pulse is to the side and to the back, not up and down. That tends to help our brains kind of think. Yes. Shifting the weight and getting in that hip and outer thigh. And also just that lateral movement that we don't do in everyday life. I'm sure that's what you were thinking. Yes. Yeah, relax. You were definitely thinking about movement patterns and mobility, all of it. It's what I do instead of 10 counting sheep to go to sleep at night. Here we go. Blast off. Last time. Bring it up. Hand up. You can be like me, textbook, or you can have fun with it like Elise. As long as you're moving and you're moving safely, that's all I care about. 3, 2, 1. Water. Let's take it to the mat. Why not? Why not take it to the mat? It's getting warm in here. I forgot what it's like to have two people in here. Gets a little streaming, right? All right, you want to be in the front or the back, please. All right, so catch your breath and join us down on the mat. Here's what we got, team Super Simple. Your first one is an elbow plank. If you want to stay on your knees, you can. Okay, you're just holding here 20 seconds, then we get a little stretch. You can stretch it up, you can stretch it back. Our hip version is our up, up, down, down. Our plank press. Trying to keep the hips square. If you need the knees or knees, take it there. Then we're going to take it to a Superman we all love. Oh, yes. Just hold. We're gonna have to figure out our spacing here. And then our hit version is that Superman bring it up to push up. So however you need to get up and down, do what's right for you. Let's Start with that plank. 20 seconds. Yeah. On those elbows, on the feet. 20 seconds starts now. Yes. So I'm gonna use this time to talk about form. This looks really good. So a little tuck of the pelvis. She's forward into her shoulders here. Right. Everything's tight in her legs and her glutes. Her core is working hard. You're still breathing, right? Still breathing. Resentful. Therehere we go. 3, 2, 1. Release. All right, so again you can stretch it back. Child's pose. You can stretch it up. Up, dog, Whatever feels good for you. Now we're plank press. Up, down, up, down. Okay, on the elbows. Here we go. So think right, left, right, left, and then switch it left, right, left, right. So we're getting that upper body push, but we're also getting a lot of core because our core is working hard. 5, 4, 3, 2, 1. Stretch it back. This is gonna be a tough round because it's all on the mat, which makes our brains hopefully think that it's an easy round, but it's all core. Let's do it. Play. Go, Plank. So if you want a little variation. Repeat, right? It repeats. If you want a little variation, you can tap those knees down. Just a little tap. Or you can just hold it. Whatever feels good for you. Tap, tap, tap through. Tap, tap, tap. Three, two, one. I always feel like Tabata is so hard. And then every time I'm done with 20 seconds, I'm like, okay, that was short. Let's do it again. Plank press. 20 seconds. Up, down, up, down. Here we go. Feel free to make sound effects. We all do it. Breathe. Up, down, up, up, down, down. Right, left, right, left, left, right, left, right. Stretch it back. Guess what? We're done without. Now we get to hold that. Superman or Superwoman. Why don't we even call it Superman? Superwoman. Superwoman. Let's hold it all the way down. Lift up and hold. Okay, so we're holding here. If you have a friend, you can do a little high five. If you need to modify, you can take it Bird dog. Just alternating here. You're still getting your back. If you need to stay up top, let's get 5, 4, 3, 2, and 1. Take a little rest. Here's what we got this time, guys. Superwoman all the way up. However you need to do, knees or toes, let's get it done. Let's rest for a few seconds. Right there. There we go. 3, 2, 1. Lift up and hold. Elbows in. Push it up. Use your core, use your upper. But really think about pulling from that core. Bring it in. Push it up. Oh, man. Lift it up. Bring it in. Take it up. Lift last one. Stretch it back. Two more like that, then this round is done. Okay? And then guess what? We only have one more. One more Tabata round bad. All right, let's Superwoman hold. We're here. If you want to take it swimming. Take it swimming up to you, right? Squeezing the back. Squeezing the back of the shoulders. Getting it done. Swimming. 5, 4, 3, 2, 1. I feel like. I mean, you swim every single day. That should be easy for you. Yeah, you know what? The water holds me up, so you'll do that. Here we go. In 3, 2, 1. Superwoman hold. Press it all up. Liz literally goes to the pool and swims like an hour and often after you do your Pilates reformer class. I do. I know she is hardcore. I've told them about how you say to bike across LA. Spoiler. Nobody bikes across LA. 3, 2, 1. Stretch it back. Yes, I still do. When my car has to go in for repairs, she would bike to my house. And let's just say when you where you used to live, it was like a 20 minute drive. I think it's like eight or nine miles. I don't know. Don't wear my mask. Grab a sip of water. So we're going to start down on the mat for those last round. Grab a square sip. Keep it moving if you want. Watch me here. Okay. It's gonna go so fast, team. All right, we're gonna get one last little core boost, but nothing in that plank position. So we got our hollow. Hollow hold, which looks like this. If you need to modify, I want you to do a bridge hold. But hollow hold, you decide where your legs and your hands need to be. Okay. Then our hip version is just going to be a bicycle. Yeah. Join me on the mat. Let's do a team. And then we'll have our last four rounds up top. Something fun to finish it out strong. So solo. Hollow hold. Wrap that core in, arms out, legs out. Nice and tight. Here we go. So this is where I get to use Elise as a model again. Oh, it's so nice for you. The idea would be if I were to push on your legs this way or this way, they wouldn't go anywhere. Look at that. So, so strong and same thing. Bring your arms up, push against me. Yep. Three, two, one. It's so much harder than it looks. Right, so you want it to be just that tight again. If that's not right for you, just do a bridge or just do the Upper the lower. Let's take a bicycle. Here we go. Remember, it's only a half tabata with this slow and controlled. Take your time. Breathe. Even though this. This is technically our hit round, we're just adding some movement. You don't have to go without. Dory on my back, right? Normally, Dory, her little dog in her special backpack. She is all over the place. 3, 2, 1. She has been to more places in Los Angeles than I have, and I've lived her longer than she has. All right, hollow hood. One more time. Out. Hands can be together. Hands can be apart. Nice and tight. Wrap everything in. If you feel like you're arching your back, bring those feet a little bit higher. Tuck that chin. Make sure you're breathing. I know. Tighten out in your legs again. If I were to push on your legs or your arms, they're not going anywhere. Three, two, one. Hug them in. All right, Last thing. From here, we got our bicycle. I heard last thing. I heard last thing. Yes, last thing. From here. Oh, from here. Here we go. Take it side to side. I'm sorry. I'm sorry. Last story before bedtime. Last sip of water. Last. All of it. Oh, man. I always say, if my kids had a choice between living with their parents or Elise, they would 100% pick Elise. She's like their favorite person in the whole world. I get it. She's mine. 5, 4, 3, 2, 1. Take your time. Come up onto your feet. No more core. I got you. I got you. Here we go. This is our next, like, partner workout. And then I go down, and you pull me up. All right, we're at the end of this workout. This is our last four rounds. Watch my squat. It's a booty up squat. So we're gonna squat, pulse, little hinge, because we want that hinge motion. But look, it's a stretch, guys. It's a stretch squat hinge. So I want you to stay low the entire time. Then for our hit, tap down and jump. If you don't want to jump, just step out, step in. Got it? Yeah, yeah. Pull those pants out. All right, she's ready. Here we go. Squat, pulse, hinge. Here we go. Low, booty up. Take it down. Stretch. I wanted to build in a little hamstring stretch, but also get that hinge motion, because we like to get that in all of our workouts. It's so functional again. I know that's what you were thinking. Yes. Three, two, and one. All right, little jump. Squat. Little tap down. Squat. Tap down. Made me a little dizzy. Here we go. Tap it down and jump here. Yeah. Oh, yeah. You just need to watch a few times, that's all right. Elise always makes a demo like, eight times, and I'm like, wait a minute. Down. Remember, low impact. You can just step it, step it. We got three, two, one. One more of each of those, and then we are done. I'm telling you right now, no bonus move. No bonus move. You heard it here. All right, take those toes out. Here we go. A little squat pulse. Hinge with your toes out a little bit, Right? I was actually thinking. What were you thinking? Was this reminds me. First you bend and snap, right? It totally is. That move is a kickstand deadlift, right? Bend. It's snap. Oh, man, I love that movie. Three, two, one. I know it feels like we're done, but we got one more. One more squat. Tap down with or without your jump. 20 seconds is all we need. Here we go. Last one. Hang with me. Yes, you can. So close. Ten seconds to go. Burn. My legs are on fire. Three, two, one. We did it. Grab some water. All right, I think it's official. They look cute, but they're not practical for working out. No, I figured I need the cloth ones. I think these are your lounging athleisure, right? Yes. Not your real workout wear. These are like. You wear them to the grocery store. Like. Yes. This is really a hard workout. Just coming from the gym here. All right, let's stretch it out right here. Oh, man. I felt that. How do you feel? Is it just me? It's just you. I think we all feel fine, right? I knew I would get that answer. Big stretch. Elise, thanks for being here. You want to come back? Oh, sure. We will soon have a new gym space. Let's stretch back right here. Little hinge. It is looking good. It's not going fast enough. But that was kind of the delay. Everybody was asking for Elise to come back, and I was like, pretty soon we'll have a new gym space and we'll have all this space. We don't have the new gym space yet, but it's coming, and then we will have all this space. You'll be able to just flare all over. So fun. My own production of Wicked over a whole musical theater production. Please leave us a comment. Let us know. I know they're all gonna be. Elise is so much fun, and I love to hear that because she is so much fun. My favorite was some people said, last time, I just love your friendship. And I was like, oh, thank you. I know. Me too. If you can put your hand on a wall, okay. You can either tip tilt your hip forward or get a little quad stretch. That's what is like burning on me quads. But leave us a comment. Like this video, of course. Don't forget to subscribe. I'm going to put Elise's information also in the description if you want to follow her on Instagram. Lots of funny dog videos. She obviously is really funny too, but also dog videos. It's a lot of dory. Everybody loves dog videos, so make sure you check that out. And also check out everything in the description if you want to join us in the Body Fit Athletic Club. If you're looking for one on one coaching, check out Body Fit Elite. And of course, follow me on social too. Yeah. Thank you all so much for being here. Thank you, Elise, for being here. Thanks. So much. Fun, man. That's so much more fun than working out by myself in this space, isn't it? Let's do it again. Oh, we're really. We're really ste. One big deep breath in and out. You did it. That was your body weight. Tata hits workout. Great. Great job, everybody. Oh, my God. I almost did it completely with you.