34 Minute Core Combo Tabata with Weights I Absolution Day #13

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your core combo tabata with weights workout. This is day 13 of your absolution challenge. Today we are going to be working in the Tabata format. 20 seconds of work followed by 10 seconds of rest in 4 minute rounds. And we'll be using dumbbells and kettlebells. You actually only need one dumbbell and one kettlebell. If you have both, we'll alternate between the two. Otherwise, just use what you've got. As always, I'll give you listen to your body and work to your level. Are you ready? Let's do it. All right, let's start with a little warm up. We're gonna march those feet or jog, whatever feels good for you. Roll the shoulders. We're just gonna get the blood flowing, get the muscles warm, get some dynamic movement, some mobility work to get the heart pumping. Get everything ready to move. As always, if you need more of a warm up, get it on your own. There is a link in the description below of an extended warm up as well as an extended cool down. If you want to check those out. We'll get a few minutes here and I promise we'll be ready to go. But I know sometimes we need a little bit more, right? Take those shoulders forward. It is core combo tabata today with weights. As I said in the intro, let's open it up. We're gonna get one dumbbell working, one kettlebell working. If one or the other, you just use it the entire time. If you have both dumbbells and kettlebells, you can alternate with me. It is up to you. Let's take it right here. Hold it here. Let's just reach. You can open it up if that is good for you. I'm gonna give you lots of different options as we go today. You know, I always say I want you to be where you are today. That can be different, depending on where you are in your journey, depending on where you are today. Right, let's take it flat, back down and a few more just like that to warm up the spine. As always, the most important thing is that you showed up for this workout today. Hold it here. Roll the shoulders. You showed up. You are successful. That is all that matters. We're here, we're moving together. We're gonna leave feeling better than when we started. Let's take it right here. We're gonna squat it down. Little hip roll right here. Squat it down. Roll it through. One more right here. And then let's take it to a Little hinge. Hands behind the head. Hinge it here. Bring it up. So it's not this putting the hips to the back. It's a hinge right here. Right? Feel that stretch to the back. Keep it here. Or if you can, we're gonna walk those hands out to that inchworm. If you want to stay up top, you can. Or drop to those knees. Up to you. In this workout, I'll give you lots of different options, including if you are pregnant, especially in that second or third trimester when we modify or go ahead. Hold it down right here. In the early postpartum or healing a diastasis, direct eye if you can. I want you to press up into that down dog. Back to center. Press it up, back to center. Let's go one more. Good. And then walk those hands back all the way up. Tap and reach to the back right here, opening up the hips and reaching those arms up. Yes. Breathe. Let's hold this right here if you can. We're gonna drop it down. If you need to stay up top or use that wall for balance, drop it down here. Walk that front feet foot away. Drop that knee and take it right here. Reach under and up. Under and up. One more and breathe. Step it in right here. Same thing. Other side here. Stay up top if that's best for you. Or drop it down. Walk that foot away. To open up the hip even more. Drop that knee and then take that top arm. Reach under and up. Reach under and up. One more and breathe. Step it in. Round it up. Tap and reach across. You stay here. I'm going to adjust my ponytail right here. You keep going. Tap it out. Arms. All right, team. So combo, tabata. So core combo means almost everything we do today is going to work the core. Let's take it over your head. I'm still working on this, but you keep going. So every tabata round has one weight, either dumbbell or kettlebell or whatever you have. Let's bring those hamstrings up, and we'll have one upper and lower body move together, followed by a more core specific move. Sometimes it'll be core and upper, sometimes four and lower. But all of it is going to work the cords. That unilateral balance work that we often do when we are working with one weight. Right. So core will be working hard no matter what you're doing. We will al two moves. I will give you different options as we go. You pick what is best for you. Let's go ahead and grab one dumbbell. I'm gonna go 10. So somewhere in the middle, it's gonna be a press. Here's what we got, team. You're gonna squat down, you're gonna press and rotate. So turn the knees and the hips. We'll alternate with that with a chop. So we'll go all on the right, on the left. Let's get it done. 20 seconds. Here we go. Squish, squat and press. So slow and controlled. It's only 20 seconds, but I want good form. Knees and hips are turning on that rotation. One side, little offset, so core has to feel it even more. 3, 2, 1. And relax. If you need to, you can always take that press to one, dumbbell. Now we've got our chop. We are pressing from that right side. Let's chop. And up. Here we go. Join me. You can go hip to shoulder or all the way out. Turn, turn. Again. We're turning knees and hips, so core is engaged. You can keep the weight close if that's better for you, or all the way out. 3, 2, 1. Now we're going to do all of that on the other side, so your heart rate is going to stay up the whole time. Rack it on that other side. Two hands if you need to. Here we go. 20 seconds. Squat, rotational press, squat. So feel how as that weight is wrapped, you have to really stabilize here as you press. You're getting that rotational work in the obliques, center, core. Breathe. Yes. Last one. Here we go. On that other side. Zip up that core. Pull everything in. We've got your chop to the left. Here we go. Here to here. Keep it close to your body if that's right for you today. Or out. And up. Breathe. And up. Zipping up in the center. Yes, all the way through. Good. Three, two, one. And relax. Yes, all of that on the other side. Let's switch it back to here. Squat and press. Here we go. If you want, you can turn those toes out. Make it a little plie again. If that's getting heavy on your shoulders, take it. Two hands. You're still rotating. One side, core is engaged. Two more. Yes. And here we got that chop on the right side or your left to the side. Bring it up, zip it up. Here we go. Twist. And up. You can pick up your feet like I'm doing, or you can pivot. Depends on your floor. As long as you can get those knees and those hips turning. Obviously, arms are working here, too, so a lot of those shoulders working with this movement. Relax. Last round, we got that other side. Squat and press. You can take those toes out if you want. And Then we got that chop. Here we go. This is why we love tabata, right? It goes so fast, right? I'm gonna need two. Ha. Still healing a bit in my shoulder. Zip it up. Connect with that core at the top. Last one right here. You did it. Chop it, and then we're done with this round. Moves fast, but it moves fast. 3, 2, 1. Here we go. Chop. Start small. Swing it up if you want. We got a breather coming. I always say that. I spot it moves fast, but it moves fast. You got to keep up, which is why we only put a couple moves. But you also know it's going to be over quickly. Last one. And breathe. Yes. Team. Set that weight down. Grab a quick sip of water. In between these rounds, we're either getting core or core specific. Direct core, or we're getting a swing. Let's take it down on our back for a little bit of core. So join me here. You know, I love a good dead bug to really warm up that core. Our core's been working, but let's take it here. We're gonna bring everything in. We got 30 seconds. You decide your level. You can do taps. You can all go all the way out, or you can lift Those shoulders in 3, 2. Opposite arm, opposite leg. I really want you to use this time to focus on that deep core engagement. Right? Inhale and exhale. As we exhale, pull everything in. Hips and ribs are coming together. Remember that little pelvic tilt. We don't want to be arched here. We want to pull the pelvis in from here. If you want to lift those shoulders, you can, but keep that engagement close. The core is what I like to say. Breathe. And in 3, 2, 1. Hug those knees in. Bring it up. On to your feet. We're moving into our next tabata round with our kettlebell. All right, some sun. Something medium or heavy, because we're working with a row. Watch me here. We're gonna start in that wide stance. You're gonna curtsy it over from here, do a row back to center. If you want, you can set that weight down in between, or you keep it up. It's gonna play with your balance. You're gonna feel it pretty quickly. Legs back and core. We'll get right side, and then we're taking it into that same side. A windmill. So you decide if you want to go high windmill or take it here, low windmill. Then we'll switch it on the other side. Curtsy and row and windmill. Are you with me? I know you said yes. All right, so take it on one side. Set up in that staggered stance. Get low in that hinge. 3, 2. 20 seconds. Curtsy and row. Cross it over. Set it down here so you're staying low the entire time. But remember, we can do that because it's only 20. Right? As you cross, really push into that hip. And as you pull, squeeze in the shoulder blades. Last two. One more burn. All right, you decide. We're going that same foot turned out low. Windmill or high? Windmill. Let's get it done. 20 seconds. Right here. So it's a little hinge. Reach it up. If that's too heavy up top, take it down low or switch to something lighter. Right? Keep those weights close by. Dumbbell or kettlebell? Doesn't matter. Breathe into it. You got 3, 2, 1. Carefully bring it down. Let's get set up. Other side. All right, we got the same thing here. So low in that staggered stance. Chest low. As you cross over, push and pull. Here we go. Breathe down if you want, or keep it off the ground. That's going to keep that core working. Again. Anytime we have the weight on one side, it's going to pull us one way or the other. And we have to stabilize in that core. Keep it going. Breathe. One more. Yes. And relax. All right, we got that windmill. High or low? It's a hinge in 3, 2, 1. Yes, and bring it up slow and steady. I don't care if you get 2 or if you get 10. I hope you don't get 10 in 20 seconds, because you might be going too fast. But it doesn't matter how many. I want that good engagement. Remember, we get the circle stretch, we get the mobility, we get the core. And breathe. Halfway there. We're gonna do it again. What can you mix up on this next cartoon row? Stay low. 3, 2, 1. Here we go. 20 low. I like to have this opposite hand back to keep my back flat. Right? Crossing behind your body. Stay low in that front leg, push in the hip, pull in the shoulder blade. Last one. Boom. Yes. Windmill. Higher. Low. I'm gonna go low this time for my shoulders, but it's up to you. Three, two, one. How's that heart rate? Right, so one thing. That's more of a compound move. Our first move, upper and lower, and then we slow it down a bit with the core. Although I'm not sure that's quite true because our heart rate stays up. Right? But that's the idea with combo. That's the idea with Tabata. It's hit training at its best. Last one. Relax. Switch your Legs. Last time. Curtsy and row. Get low. Staggered. Zip up that core. Take it down. 3, 2, 1. Low to high. Low in the legs. Pull that elbow up to the sky while you squeeze in the shoulder blades, keeping your hips and your shoulders square to the ground. Yes. You can burn. Yes. And breathe. Last of this round. Low, windmill or high. Zip it up. Turn it out. 3, 2, 1. Even if your kettlebell is low or dumbbell is lower, keeping that hand up for that shoulder mobility work. Right? Breathe. And up. Yes. And up. Keep it going. Last one. Yes. You did it. Catch your breath. All right, team, shake it out. We are going to get a swing in between these two rounds. Grab your heaviest kettlebell or dumbbell. If you've never done a swing before or you're just not feeling it today, I want you to keep it with that hinge, right? Just with a little deadlift. Still connecting with the core at the top. Not hyperextending, squeezing in glutes and hamstrings. If you're able to do the swing, you can do ski or swing. Two dumbbells or one dumbbell or kettlebell in the center. It's up to you. Roll those shoulders back. Hinge it here. In 3, 2, 1. Power it up. 30 seconds. And breathe. Core engaged. I want you to really focus. Push those feet into the floor. And that's what's driving you up. So squeeze. I like to say squeeze your armpits. So we're not lifting with the arms, and we're activating the lats, our back, right, pelvis, floor lifting as we connect. We got three. We got two. One. Swing and relax. Pedal your feet, team. Quick sip of water. Yes. Halfway through this workout, how does it feel? All right, team, back to our one dumbbell. This very first move, you have two options, all right? You can do a split squat. You can do a half kneeling, one, medium to heavy dumbo. Watch me. Your split squat is like your stationary lunge. You're taking it here. We're curling, cross curl, going across your body to your shoulder. If you'd rather do half kneeling, you can take it here. You're still going to get the core engagement. Then we're going to take it right into a side plank with a row. We're gonna turn into it. We're gonna row. If that's not right for you, you can just do the side plank. All right? Pick your pleasure. We get right and right, left and left. Split squat or half kneeling cross curl. Here we go. So if you're doing that split squat, here's what? I don't want this. Right. I want you to really get low to keep that lower body working. Keep. Keep that core stabilizing. If you're half kneeling, you're getting that stretch, but core is also working. Use the stability of it. Breathe. Yes. Relax. Whatever hand that curl is, and I want you to keep it in there and go down to the opposite side. We're lifting up in that side plank. Join me here. In 3, 2, 1. Turn into your mat. Pull up with that row. Into your mat. Pull up with the row. If you need to be on the knee. If you are in my pre early post crowd, I want you just to do the side plank. You got 5, 4, 3, 2, 1. Boom. Sweating my eye. Here we go. Other side. You can stay right where you are. Grab it here. Half kneeling, split, squat, cross, and up. Right, that's feeling a little too comfortable for your legs. Get low, push into that front heel. And then what we're trying to avoid is with that cross, we want it stable. Yes. You can stay there with me across your body. Yes. Relax. Take it down very carefully. Side plank, with or without? Without your row. Remember, we're row. We're turning into our body. In three, two, lift up. Here we go. Turn in. Grab your weight. Pull the row up. Elbow in. So watch my hips. I'm twisting in. Core engaged. And bringing it up. Yes. And up. Yes. Core. Last one. Boom. Relax. Halfway through this tabata. Let's get it all done. Other side. Right here. Half kneeling. Split, squat, cross, curl, cross curl. Get low. You can do it. You really want to do it. Get just an inch or two above that ground. Right. Keeping that chest open. We're trying to avoid that twist. Stable. Yes, you can. Last one. Breathe. I almost went heavier with this, and now I'm thinking I should have. Although would have been really tough at this point. Side plank. Three, two, one. Bring it up. Hold it here or twist and row. Twist. Yes. Stay lifted in the center. As we get tired. Making sure we're not dropping those hips. Stay up. Last one. Boom. Sweat my eye again. I don't know what it is about that side. All right, team, other side. Right here. Yes. Cross, curl. Here we go. Up. Take it low. Here we go. Can you get even a little bit lower? Single arm, single leg, wherever you are. Half kneeling works too. That's one sort of get that built in hip flexor stretch, which is nice, right? All right, let's take it here. Here we go. Zip it up. Three, two, lift. Turn into it. Row and pull, pull, turn in and row. Pull that elbow back right on top of your body. Squeeze. You can always do this without the weight as well. Last two. One more. Yes. And relax. All right, team, let's stay right here. Let's get a little bit of core. We're already down here. Right. We might as well take it into that bear plank position. We're here. Walk it back, walk it down, walk it up, walk it in. Right, join me here. You're back, you're down, you're up, you're in. Don't overthink it. Stay on those knees if you need to. 30 seconds in 3, 2, 1. Lift up, walk it back, walk it down, lift up, walk it in, take it back down. Walk it in. If you want, you can jump it back up and in. Jump it back up. Yes. 10 seconds. Breathe. 3, 2, 1. And relax. Catch your breath, team. Right? I know. And for some reason I don't have a towel anywhere in here today. I usually do. All right, let's get it done. One more round. It's all on the mat, team. All right, grab your kettlebell. Something medium. We've got a press. I'm going to give you a few options if you need to modify. You may need your bridge a bit in this. Otherwise let's bring it on down. So you've got a one sided press. Watch me. We're coming in tight. We're rotating up and out. Coming in tight. So we get the triceps, we get the chest and shoulders. We're going to start with either you're lifting in a bridge tight and up. Tight and up. Or you're extending those legs about halfway up. All right, we're taking it there. Then we're holding that weight up. We're gonna let our knees drop to the opposite side. Little lift in. I'm gonna give you some options with that. So go ahead, hold that kettlebell on one side. It's gonna be. But you can do it in three, two, one. Here we go. Press it in, press it up. So you're gonna rotate that elbow in. Yes. Breathe. I know. If you're needing to be in the bridge, be in the bridge. Pick the wrong kettlebell for this one for my shoulder, but I feel my core. Right. Three, two, one. Making sure my mic is on. All right, team, so you're gonna hold it up. If you feel better with two hands or no weight, keep it there. Otherwise we're here. Drop those knees down. Bring them up. Little lift. Same side. Side. Take it down. Cross body. There's that core. If you're Modifying. Just take it to the bridge. Take it down. Core is still engaged. Take it to the bridge. Take it down. You can do it. Five seconds. Three, two, one. And relax. Good. I'm gonna switch my kettlebell for my shoulder. Here we go, team. So remember, elbow comes in, press it out. 3, 4, 2. Bridge or tabletop. Here we go. Up. Bring it in. So essentially, you don't have to bring your elbow in super close, but just turn the palm to the center. Right. If you're in the bridge, you're here. Up and down. Yes. Chest and triceps and shoulders. Last one. Good. You're gonna hold it up. Top. Bridge, lift and lower. Or let those knees drop. In three, two, one. Here we go. Knees drop. Little lift of the hips. Knees drop. Right. If that feels like too much, I want you to put that opposite hand for a little bit of support. Or hold it with two hands. That works too, right? And in. Yes. Breathe. Boom. Last one. Nice work, team. All right, this time we got the opposite. We're taking it. Rotate it in at the top. And down. Let's get it done in three. Bridge or tabletop? Here we go. We're rotating it in at the top. Take it down wide. If you want more of that challenge for your core, I want you to take it in that hollow rock. Right? And here. Yes, you can. Or bridge. Everything's pulled in. Last one. And boom. Relax. So hold it up here. A little more of a challenge if you want to go straight legs. Let it drop. Bring it up. Footprints on the ceiling. Join me in three, two, one. Let them drop. Oh, burn. Take it up. Let it drop away from that weight. Have that hand out for a little stability. Or again, keep it here. And up. Or bridge. Yes, you can. We got five, four, three, two, one. Relax. Last round. Switch it to that other side. Bridge. If you're modifying, remember, we're gonna start out wide. We're gonna press up and in. In three, two. Ridge or hollow rocker? Tabletop Here and down. Start wide, then rotate it in. We're getting tries. Or here. Up. Stay low. Core engage. Tilt that pelvis. Yes. Breathe. Last one. Boom. All right, team, get set up for that little leg drop. Knees straight, legs, bridge. Have this hand if you need to have this hand out. Here we go. Drop it down and bring it up. Really making sure that you don't feel everything pushing out, but you really pull in keeping an eye on that bell or that weight, wherever it is. And breathe. Feel that pull? Yes. You don't have to go all the way down. Last one. And breathe. Nice work, team. What do we got? I think it's another swing, right? That was our last official round, but let's take it right here into our swing again. You can go two dumbbells. Skier, you can go one dumbbell in the center or one kettlebell. It is. Whatever works for you today. But let's get it done. All right, Roll those shoulders back. 30 seconds of that swing. Or if you're modifying, take a deadlift. Either way, push your feet into the floor. Connect with that core lift on that pelvic floor. Not hyper extending. Squeeze those arms and back. Three, two, one. Here we go. Power it up. Bring it up. Yes. Push your feet on the floor. You got a team. I know. And breathe. Up and down. Up and down. Yes. Boom. 10 seconds. Finish strong with that nice, strong swing. You know we love it. We got three. We got two, one. And relax. Yes, team. Catch your breath. All right, guys, so I think we got time for a bonus move. What do you think? I think so. All right, one minute is all we need. I want you to have a dumbbell or a kettlebell close by. You know we love a good snatch. Here's what we got, team. If you would rather, you can just do high polar snatch. High polar snatch. And you can do mountain climber at the top for four. Mama's pre post. Stay there. Otherwise, high puller snatch. High puller snatch. Take it back. And we're going 4, 3, 2, 1. All the way up. All right, you know this one. We love it. Super simple. Well, let's snatch and climb. Whatever you got. One minute to go. Zip up that core. Hips to ribs, pelvic floor lifted. Roll those shoulders. Give it all you got, because this is it. In 3, 2, 1. Here we go. High puller snatch. High puller snatch. Pop it back. 4, 3, 2, 1. High polar snatch. Breathe. Take it up. Make sure you give yourself time to get set up wherever you are. And watch that weight. Right. All the way up. Halfway there. You can do it. Stay with me. 4, 3, 2, 1. Bring it up. Power it up. You want anybody jumping into that snatch before you're ready? You can also twist and twist without jumping. Bring it up. Get set up. Take it here. Four, three. Ten seconds to go. Can you get one more hup? Yes, you can. Three, two, one. Relax. Yes, Team. You did it, and I am so proud of you. Catch your breath. Sit back into that child's pose. Reach those arms up. Sit back. Nice work, everybody. I want you to really push down on those shoulders and then come up. Cat Cow. We're here. Yes. My microphone is making it feel tight to roll up, but I think it's really just my back being tight. Right? So little barrel rolls all the way through your back as best you can. All the way through. Yes. Team, roll back onto your feet. Slowly. Roll it up right here. How do you feel? I hope you are feeling good. If you're feeling accomplished, that Tabata format is not easy. We love it because we know we can do anything for 20 seconds, right? We can get through it. But also it's super challenging because it moves so quickly, Right? You got to be on top of it. That is why it is hit training, high intensity interval training. And in this, it's hurt training, high intensity, resistant training. Sit back. Ha. Getting everything, working with strength training. Not just hit cardio, but you know me, I like to get it all in. So I hope you're feeling good. I hope you're feeling strong. If it felt hard, remember, because you were working hard, that was challenging. Because you were challenging yourself. Huh? And if that felt too easy, congratulations. It's time to get some heavier weights. Or you're doing it, you're working hard. All right, Shake it out right here. Doesn't matter. Easy or hard. I am just glad that you are here and that we are moving our bodies together today. Let's take those arms up. I want you to reach over to one side. Ah. And you should be proud of yourself. We forget that, right? I can tell you I'm proud of you, but, you know, you should be proud of yourself. That's the thing they tell us as parents, that we should remind our kids. Not only am I proud of you, but you should be proud of how hard you worked. I'm gonna tell you that today. Take it across. You should be proud of how hard you worked in this workout. We do not give ourselves enough credit. Ever. Give yourself that credit today. Pat yourself on the back. Brag to yourself or to your friends, your family, whoever. You should be proud. You did it. You worked hard. You are here, and I'm proud of you for that. So thank your body for showing up for you today. And I'm thanking you for showing up with me today. Let's take those fingertips down so we get the wrists and the forearms. Let your head drop so we get that nice good stretch here. Don't forget to check out all the links in the description below. We'd love to have you join us in the Body Fit Athletic Club if you're not already. Make sure you're on my email list. So you get the free monthly and weekly workout calendar with links. Let's take it other side. If you're looking to get any of this equipment, I have discounts and links for you below. And of course, don't forget to subscribe. Leave me a comment if you can. Guys, we're gonna cross that foot over. If that's too much, I want you to sit on the ground or in a chair. Leave me a comment like this video. And don't forget to subscribe. When you subscribe, that helps me keep making these workouts for you. So make sure you subscribe, turn the notifications on so you always know when something new is coming up again. Take this to the floor or chair if you need to. Or just cross it over right here. You'll still get that hip stretch with both. So turn on that little bell. You'll know when we have live workouts and we have new challenges, new stuff coming. And of course, follow me everywhere at Body Fit by Amy I'm so glad that you are. You are here with me today. Let's just take a minute. Roll through those shoulders. Tap it out. Make sure that you get hydrated and that you feel yourself properly after this workout. Hand on your heart, hand on your core. The core is the center of everything that we do in our movement, in our lives. A few deep breaths in. Feel that gratitude for your body. Feel it. Say it. Even if you don't believe it, say it to yourself. Because one day you will. That's what I'm here for. One big deep breath in. Right here. And out. You did it. That was your core combo. Tabata with weight workout. Great job, everybody.