33 Minute Total Body Tabata Combo with Weights Workout II METCON Day #3

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your total body combo Tabata with weights workout. This is day three of your metcon challenge. This is also a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level. We'll be working the entire body with weights today. So a set of dumbbells and a kettlebell or both. If you have both, use them. Otherwise, just use what you've got. We'll be going traditional tabata today with 20 second, 10 seconds of rest in four minute rounds. Are you ready? Let's do it. Let's start just with a march. Go ahead and move your body. Roll those shoulders. Let's get ready to move. So we're gonna get that energy up just with a little bit of movement. Whatever you want to do, you can shake it out, you can dance it out. Getting the blood flowing, getting that core temperature up. And then take those arms forward. So getting some mobility through the shoulders, through your back. Let's go one at to the back, just like this. You can keep the march if you want. And then let's take them forward right through here. And then big arm swings across right here. Big arm swings up. You can add a little hinge with it if you want. A big Y right through here. And then let's step out to the side. So big side lunge, reach up and down. So tap and Y right, or T and I up through here. Think shoulder mobility. And also opening up through the hips. One more from here and then let's hold it down. So a little windmill, right? You can do a little shift side lunge, or you can take it a little more straight legs if that's where you want to be. Something I'm going to say a lot today is be where you are today. It is your workout. So I want you to be challenged, but in a way that is good for you. Let's take it right through here. We're gonna squat it down. We're gonna hinge it forward, make them different. Squat. You're sitting in the chair. Hinge. You're shutting the car door with your booty. Right, right through here. Squat. Push those hips to the back. Drop those hips down. Hips to the back. Nice flat back. So this is your workout I want you to do you. I'll say that a lot. Remember that the most important thing today is that you showed up and you're moving your body. Can you put those hands right on top of the legs? Standing cat, cow. Try to really isolate the spine from here. It's tough to do, but getting warmed up through here. And then from here, can we put one leg back, one leg forward? If that's not right for you, you can drop that knee down, but just reach up, reach through and down. Up and down. Open right through here. And then can you switch your legs? You can either step it up forward or take it back to the plank. Right through here again. Create some space, reach it up. If you need to keep it higher or drop to the knee. That works too. Breathe and up. Now, you can't take it to that high plank or to the knees. You can go child's pose to plank or take it child's pose to all fours. Up to you, child's pose on the knees or on the toes. Getting that core working and ready to go. Let's go one more right through here. Hold that plank, feel that core. And then go ahead and walk those hands back or come all the way up. All right, this is what we got, team. Let's tap it on reach. We are tun combo Tabata. So how it is gonna work this entire month and really most of our workouts, we're getting metabolic conditioning and metabolic resistance training. So we're keeping that heart rate up, getting good conditioning, improving our metabolic rate while we're also strengthening our muscles. Right, so we're getting it done in a tabata format, traditional tabata today of 20 seconds of work, followed by 10 seconds of rest in four minute rounds. All right, so we're gonna have a good time with it. Here's what we got. You'll have a compound movement. Sometimes it'll be right side, left side. And then you'll have an isolation of one thing from that movement. Then you'll have that same compound movement again and then the other isolation. So, for example, your first round is a side lunge and a row. Then a side lunge, then a side lunge in a row again and then a row with the first one. Tap it out right here. We'll keep it right side and left side. And then from there we'll have some that are right side and left side, some on the mat. We'll get some swings in between. So I think you're gonna like it. High heart rate metcon. Getting your heart rate up, especially on that compound movement. And then back to basics isolations. So grab two heavy to medium dumbbells. I want you to watch me first. We're taking it to the side on my right. Your left side lunge, row Step out of it. If you want to keep it stationary, you always have the option to go side lunge, row, and take it through. Then we got side lunge, then side lunge, row again, and then just a row. So 20 seconds at a time, all on this side. Here we go. Side lunge, row. Here's some things to think about. It's 20 seconds. It's going to go quick, especially with a compound movement. I want you to step out wide, shift your weight into that hip, let your chest drop. Pull those shoulder blades up. 3, 2, and 1. Now let's take the row out. We're just doing side lunge. Maybe you can get a little quicker, maybe you can get a little deeper, but let's isolate it. Here we go. Side lunge, Press it up. So what you're gonna get is we're basically alternating compound movement, then back to basics. But every move is gonna get three rounds. Don't think of it that way. Just think that you're alternating, right? One more. And breathe. If your hands need a break in between, just make sure you bend your knees to put them down. Bend your knees to pick them up. Back to that compound. Side lunge and row. Same side lunge, flat back row. So I really want you to get that chest down, flat back, push out of it here and up here and up, Right? So a lot of similar movement patterns or the same last one. And relax. Now we're just gonna get the row. I want you to take it nice, flat back. Pull them up and in right here. Elbows in. If you need a modification, you can alternate one at a time. Just like that. Elbows up and in. Shoulder blades together. Squeeze. Yes, you can. Boom. 3, 2, 1. Hands get a break. All of that on the other side. Here's what we want to make different. Let's take it to a row with our palms forward, supinated grip. Pull that row this way, but it's still a row. 20 seconds. Side lunge and row in 3, 2. Other side, down. I got my 15s. And up. If that feels weird to you at all, here's an option. I'm gonna keep them this way, then turn at the top. You can also just keep a regular row, right? Remember, they're short intervals. 3, 2, 1. Give your back a break from the row. Just your side lunge. We are almost there, right? Feels like a ton of side lunges, because you got them right, you got them left. Here we go. Side lunge. Push out of it. Keep those shoulders pulled back. Keep your chest open. Are you feeling your heart Rate. Right. That is how we get that cardio going. Right through here. And up and up. 3, 2, 1. If you need a little breather from your hands, remember, you only got 10 seconds. But let's do it again this time. One more time. Side lunge and row. And just your row. Then we are done with this first tabata circuit. Here we go. Side lunge, pull. Step it up. Ha. Yes. Keep that chest low. I know it's tempting. Almost feels like a bicep curl. So if you feel that, then I want you to keep it regular. 3, 2, 1. No more side ledges. How about just a row, team? Let's take it here. Turn them in here, turn them in. In three, two, one. Pull. Or just here, squeeze. Or any combination of the two. You want to get a full rotation. Watch me. Flat back. Yes. You got this, team. 5, 4, 3, 2, back. Relax. Set those weights down. Team, quick sip of water. We're gonna shake that out, right? Because that was a lot on our back, so. So get a quick sip, and then while I talk you through your next moves, let's get a little stretch with that. Right, so hamstring curls to stretch out, and then cross those arms. Watch me here while you're doing that one. Heavy to medium kettlebell. We got a lunge and a press. So right leg forward, left leg back. Lunge and press. Then we got just our lunge. I'm gonna keep it stationary, then lunge and press again. And then our isolated press is going to look a little different. Press in to triceps. All right, let's get it done. Then we got all that on the other side. We can mix it up as we go, but let's start. Lunge and press. So right foot forward, left foot back, or whatever works for you. Here we go. Lunge and press. I'm gonna go reverse lunge, and then I'm going to isolate. When I isolate just the lunge. Elbows in. Remember, with this lunge, you can just tap it back if you want to reduce that range of motion. That works. Last one, and relax. Set that kettlebell. Or one dumbbell, if you got dumbbells beside. Now we're isolating the lunge, so I'm gonna keep it stationary. Split, squat, core engage. Here we go. Drive it up, Drop it down, drive it up. I'm gonna hinge forward just a bit to activate. A little more my glutes. Try to get low if you can. You need to modify. Keep it higher or Tap it back. 3, 2, 1. Yes, team. All right, now we got it one more time. Lunge and press. Three, two, one. Take it back. Press it up. Yes. Down and press. Burn that front leg. Think about your upper body and core. Right, as we press up, that core is engaged. Elbows in tight. Push into the kettlebell or the dumbbell. One more. And breathe. All right, team, our isolation of the upper. Again. There's that heart rate. Press triceps. If that feels like too much, just keep the press up. Tries. And here I'm gonna stagger. No lunge. Elbows in. Isolate those tries. Yes, team. And here, pick it up. Last one. Boom. And relax. Ha. All right, team, we're getting that. On the other side, you got lunge and press. Other side, step back. Press it up. Just your lunge. Lunge and press. Press and tries. Let's get it done quick. In 3, 2, 1. Burn. Take it down and up. Elbows in and up. If you want something different, you can press it out. Little heartbeat press. It's challenging, but try it if you want. Breathe or at that 45. And relax. Just your lunge. Zip up that core. Shoulders back. Train tracks. Drop it down. In 3, 2, 1. Isolate right through here. Right and down. Making sure the weight isn't pulling you this way. Right, that's where our core is resisting the flexion and the rotation core is working hard to stabilize. Wow. We got that kettlebell on one side. Last one. And breathe. Lunge and press again. Then press and tries. Then this round is done. Step it back in three, two, one. Take it down. Press it up again. If you want to challenge 45 Degree Angle Press. It's gonna throw your balance. You're gonna feel that core. Right. Push down. Yes. Drive up through that front heel. Leg has the control. Apparently mine doesn't. 3, 2, 1, burn. No more legs. Press and tries. Last round. In 3, 2, 1. Up. Elbows in and down. Up. Core engage. Yes. So big upper body. Push. Round. We get upper body pull with that row. Lots of lower. 3, 2, 1. And relax. All right, team, that is the end of Tabata number two. Before we move on, how about a swing? We love a kettlebell swing. If you only have dumbbells. Two dumbbells, skier. One heavy dumbbell in the center or one kettlebell. We're all going to start with a deadlift to get a feel for that form. A little warm up hinge and then we take it to the swing. If you're not comfortable with the swing or you've never done it, you keep it with the deadlift. Shoulders back, core wrapped. Hinge it here. Start with just the Deadlift. Bring it up. Take it down. Remember shutting the car door with your booty. Drive those hips to the back. Keep those shoulders packed. What does that mean? Those lats are engaged. Everything's pulled in. It's gonna really help in your swing. Zip up the core. Squeeze at the top. Lift that pelvic floor. Two. One more. And relax. All right, you can keep it right there, or we got 30 seconds of a swing. Swing. We're going to hike it back. We're gonna power it up using the posterior chain. Lock it out, let it drop chest level or below. Not over the head. Shoulders back. Wrap that core. Pull it in. In three, two, one. Here we go. Let it drop all the way up. Core engaged. You got a team. Zip up at the top. Back is engaged. Shoulders are packed, but your arms are not lifting. You are doing the work with the lower body and getting that power. Drive it up, lock it out. Think hinge. Standing plank. Yes. In the heels. 3, 2, 1. And relax. Pedal those feet. Now get a little back stretch. Right. Right through here. And let's get a heart. Let's get a hydration break. Also my heart rate. Break right. Quick, simple. Water right through here. Oh, team. All right, catch your breath. We're taking it down to the mat. So I'm going to have my dumbbells. You can have dumbbell or kettlebell. Because it's going to be a press. We're gonna have some options. So pressing with a bicycle for lower body. Go ahead and join me on the mat. But make sure you can watch. Watch me for a second. Right through here. So press and bicycle here to here. Then just your press, Press and bicycle. We'll turn the elbows in, bend. Just your bicycle. Then we're going to take it to a plank rotation. We'll go front plank to side plank. Isolate one side. Front plank to side plank. Isolate the other. So core round, Meet me on the mat. Grab those heavy weights. Dumbbell or kettlebell. Here we go. Now, if you're modifying, you can, of course, take it to a bridge instead of that bicycle. You're still going to get the core working while you get that upper body push. Right. Remember, bring those elbows slightly in. It's controlled. Go heavy if you can. These are strong muscles. For three, two, one. Relax it down this time. I'm gonna press. I'm gonna turn in at the top. Take the. Give the core a rest. In three, two, one, Press. Turn in. Let it drop. I'm turning it in to really get the triceps helping. Right. Take it here and Burn up and out. Yes. There we go. Last one. Relax. All right, now we got that press and bicycle again. Let's bring the elbows in. Bicycle. Press up straight. Here we go. Burn. Right. Even though it's just 20 seconds, especially if you're going heavies. I got 15s. I'm feeling it. I hope you are too. Remember, bridge works too. Ha. But especially if you're doing those triceps. Right through here, right? You feel it? 3, 2, 1. And relax. All right, team, full on bicycle. I want you to get the stretch here. If you're modifying, just do a bridge and a tap. Otherwise, hands behind the head. Here we go. Twist and twist. Right here. Yes. Ha. Breathe. Yes, you can. Deep core. Tilt the pelvis in. You got three, two, and one. Let's turn it over. All right, weights out of the way. All body weight here. Let's start with a plank rotation. You can be on your hands, take it to the side. Hands, take it to the side. Then we'll go on our elbow. If you need to be on your knees, be on your knees to modify. Let's get it done in 3, 2, 1, 1, high plank. Reach back to center or on your knees, rotate back to center. Right. We're getting obliques, we're getting that deep core. So tuck that pelvis. Squeeze in the legs and the glutes. Yes, you can. And breathe right here. And stretch. Yes, team. Let's go down on our elbow. Doesn't matter which side. We're just getting a 22nd hold. Zip up that core of your side. Plank. Here we go. Lift it up. Right through here. If you need to drop that knee down or bring this leg here up to you. Be here, here or here. Zip up through here. Lift from the hip. Look up three. We got two. We got one. Drop it down. All right, now we're going back to that plank rotation. I'm gonna take it. Genie. Plank from here and go for my elbows. But you do you find the balance. Three, two, one, rotate. And down. You can also be on the knees from here, so elbows are in. Squeeze in your back as you're coming up. Stay lifted in the core. Tighten the legs and the glutes, but obviously still breathing, Right? Bring it up. And here. Yes, you can. And up. Three, two, one. Now we're gonna get that other side. Plank. And then that is it from the mat team, at least for this circuit. Let's zip it up here. Lifting it up. Remember, you can have the hand down, knee down, whatever you need. Bring it up right here. If you Feel that shoulder check and make sure you leaning too far one way or the other. Do you need to rotate that thumb up? Do you need the knee for extra support? You do you ha. And breathe. Stay lifted for three, two, one. And relax. Good. Stretch it out right through here, team. All right, up onto your feet. How about another swing? I'm gonna take my ponytail a little lower for this one so it doesn't hit my microphone. Let's get it done. So again, you can stick with that deadlift. You can go with the kettlebell or dumbbells. You can swing. You can hinge whatever is best for you. Well, let's get that swing again. Why not? Breathe right through here. Hinge it here. Hike it. We're going 20 seconds. 30 seconds. Here we go. Power up. Let it drop. My internal clock is off today. Let it drop. Power. Let it drop. Zip up in that core all the way through. Remember, shoulders are pulled back, but not lifting with the arms. Push into the feet. Really feel the floor. Yes, you can. Hopefully you feel that core after that core round. I know I do. 3, 2, 1. And relax. Pedal your feet right through here. Little stretch. Grab a sip of water. Team, we're almost there. One more full round. Let's get it done. All right, team, so kettlebell and dumbbell close by. I'm gonna go with my medium dumbbells right through here. We're gonna do a squat and a curl. All right, our first half squat and curl. I want you to sit low, curl at the top, Then we'll do a rack squat, Then we'll do a curl. Or then we'll put them together, and then we'll do couple a curl. We'll switch it up for our second round, but let's start right here. Regular squat, bicep curl. Take it down and bring it up. If you're using a kettlebell, still get low kettlebell between two hands. Right through here. Or you can switch it. Sit low. If you'd rather, you can have those weights down in the center. Curl at the top. Yes. Regular square squat. 3, 2, 1. If you can, we're gonna rack those dumbbells here or here. For that squat, you need to keep them low, keep them low, or take it to one. Here we go. Sit low, drive up, connect. Isolate that lower body. You can do it right through here. Yes. And up. Three, two, one. And relax. All right, this time, let's take our toes out, and we're gonna do a plie squat and a curl from here. Here we go. Down and up. Hammer curl. So Switching it up just a bit. Give you a little more space. Right? And zip. Ha. All the way through. Burn. Yes. Relax. Sorry, guys, I went a little over time. I don't know. My counter is off. Sorry about that. All right, team, let's isolate your biceps. Zip up that core in 3, 2, 1. You pick regular curl or hammer or alternate. That works too. Take it here and here. Breathe. Ha. All the way up and in. Yes, team. Last one. And relax. Give your hands a little bit of a break. All right, we're gonna keep all of that again, but we're gonna mix it up. We're gonna step out to the side and curl one and then the other. Then stepping out. Then we're gonna slide with a plie. One and the other. All right, let's get it done. Step out. Squat. Here we go. Squat and curl at the center. Down and up. Yes. Breathe. So, same set of moves. Making it a little different. I know we were pretty consistent up until this point. Then Amy gets crazy. And relax. All right, rack those if you can. If you want to take it to one, step out in that wide squat, take it up. Here we go. Side and up. Right here. Moving laterally. Right. And breathe. Sit low. Drop those hips. Yes, you can. It's tabata. You can do anything for 20 seconds. And breathe. One more time. Step out with that plie. I know you can do it. I know your legs are tired, but let's get it done with that curl in. 3, 2, 1. Step out. Curl it up either way. Whatever feels good for you in this round. Ha. Low to high squeeze. Ha. 5, 4, 3, 2, 1. Last time. Let's just alternate those. Those curls, whatever you got. Core engage. Last time. 3, 2, 1. 1. And then the other. Finish it up. And you want a little core. Take it here. Burn. Yes. 10 seconds. Right through here. 5, 4, 3, 2, 1. Set them down carefully. Stretch to the back. Right through here. Little taps. Yes, team, I think we can fit in one more swing. What do you think? I think we can. If this time, if you want to hand it off, you want to mix it up with your swing, Go for it. I'm gonna start regular, and then I'll take it to a little hand up. Only if you've done that before, you're comfortable with that. Otherwise, we got 30 seconds. If you want deadlift, regular swing or handoff, swing at the top. 30 seconds. Shoulders back. Core engage. Right through here. In 3, 2, 1. Power. Drive it up. Let it drop so you can keep it regular here. Your hand off. Let it go. Hand off at the top. Remember, your pinky is turned up. If you feel like you don't have good form, form with that. Or you can go heavier together. Keep it here, drive it up, let it drop. You do not have to get high with it. It's all about the power. Power. Yes. Three, two, one. And relax. You know what, team? You know what? You know what? I think we need a little bonus move. Why not? I don't always put them in, but sometimes I do. And I think we want a little extra core, right? Our legs are tired, our arms are tired. How about a little bit of core? We're coming to a plank. We have four rounds of 20 seconds. So it's a little half tabata bonus. I'm gonna call things out as we go. We're just gonna get the core moving. Join me on the elbows or the knees. Three, two, one. Hold it here. Find that good balance. We're gonna get a 10 second breather in between. Do you need to modify on your knees? Take it to the bird dog or in your hands, but keep it moving. Keep it pulled in. You can do it. Team breathe. Three, two, one. Stretch it up. Right here. We're gonna add some knees. Little tap down. We'll start together. We'll switch side to side. In 3, 2, 1. Hold it up together. Knee tap and up. Knee tap. And up. Right here. Now take it to a little twist. Yes. Twist right through here. We are so close to being done with this workout. Let's do it. Yes. And relax. Stretch it up. This time we're gonna come up on those hands. We're gonna walk our hands. Hands out to the front, then out to the side. You can stay on the knees to do it too. Come up on those hands. Here we go. Walk out for four. Extended plank. Use your core. Walk it in for four. Out to the side. Extended. Use your core. I know tricky. Walk it out to the front. Walk it back. One more time to the side. Out and in. Breathe. Stretch it. This is it, Team Plank Jack. Whatever you got. Out and in. You can walk it out, you can jump it out, you can tap it out from your knees. But let's get it done. In three, two, one. Elbows or hands? I'm going elbows to stay a little grounded because my wrists are tired. But it's up to you. You can walk it here or out. Out. In, in. You do you, you. Because this is it. Last Tabata. Last 20 seconds. Hang with me. 3, 2, 1. And stretch. So stay on those elbows and sit back right here. You did it Team. Yes. Thank you for working so hard and hanging with me shoulders, huh? If you can bring it up. Roll through. Cat. Cow. You did it. Tabata. It moves fast, but it moves fast. You can do anything for 20 seconds. I hope you were challenged. I hope you work to your level. I hope you felt that not only in your muscles but also in your heart rate. Walk those those feet back. Let your upper body hang. Relax right through here. A little petal of the feet. Go ahead and slowly roll it up. Take those arms in front. Of course. Let me know in the comments. What did you think of this workout? You keep stretching forward. Did you feel it? How are you feeling? Was it challenging? Do you love Tabata? Do you hate tabata? It's okay. Okay. If you don't love Tabata, you still did it. You are here. You showed up right through here. Leave me a comment. Leave me a like. And of course, don't forget to subscribe to my YouTube channel so I can keep making these workouts here for you. Reach behind and open it up if you can. Little hinge. You can either be grabbing it on or here. Yes, team. And of course check out all the links in the description. We'd love to have you join us in the Bodyfit Athletic Club if you're looking for a membership to get that accountability. Reach behind on the wall if you've got it. Tilt that hip forward or little quad stretch. Look over your shoulder. That is where you get that community support. That's where you get live streams weekly with myself with Viv. Could be in our Body Fit dietitian. You get the method nutrition plan, how to build a balanced plate, not a diet, not counting calories or macros, anything like that. You get to ask us questions we can answer in real time and you get the supportive community of the athletic club. Would love to have you join us. Check it out in the description. And of course if you're looking for one on one support, one on one coaching, you're looking for your own personalized plan with workouts with nutrition. Check out Body Fit Elite. Thank you so so much for being here today. Please get some more stretching on your own because we're keeping it short so we can get you in and out. But we always need more of that flexibility and the mobility. So get it on your own. Check out my stretching videos. Let's get one big deep breath in and out. You did it. That was your total body combo Tabata with weights workout. Great job everybody.