34 Minute Full Body Tabata with Weights Workout II METCON Day #8

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your full body Tabata with weights workout. This is day eight of your metcon challenge. In today's workout, we will be working your entire body using a set of dumbbells or a kettlebell or both. If you have both, we can alternate between exercises. Otherwise just use what you've got. We'll be going traditional Tabata with 20 seconds of work followed by 10 seconds of rest in four minute rounds. Of course, I'm going to give you lots of options are let's do it. Start by moving your body right through here. Let's go ahead and get a quick warm up. Of course we're going to keep the warm up short. So if you need more of a warm up or a cool down, please get it on your own. You can of course check out my extended warm up and extended cool down right through here. Let's roll those shoulders to the front and then to the back. So we are going to keep this short. Our main goal with this warm up is just to get moving and get our bodies warmed up. As in our core temperature up, our blood flowing, our muscles feeling ready to go and ready to move in the ways that we're going to move today. We are working with weights today. So if you have a set of dumbbells or a few, if you have a kettlebell or a few, if you only have one, just use what you've got. If you have both, keep them close by and we can alternate between the two working with Tabata rounds today. So what is Tabata? If you've never done tabata, it's really fun. Short intervals of work followed by even shorter intervals of rest. Let's take it up right here. We got the eye, then the hinge, then the Y, then the hinge, then the T. Keep it moving. We got I hinge, why and T. So we have eight rounds of Tabata, 20 seconds on, 10 seconds off. And what we're doing is we're going to be working with two different exercises. One is a little more of an isolation back to basics and then the other is going to be more of a metcon style. Getting the heart rate up, getting everything working together. Let's take it flat back down and round up. So one more back to basics. One compound move. I think you're gonna like it. What do I always say about Tabata? It moves fast, but it moves fast. Hold it here, Rol shoulders right through here. And if you can, I want you to take the hands right on Top of the legs, round through, cat, cow. If you need to, you can put your hands on the back of a chair, a bench, whatever feels good for you. Leggings. Put your hands down right here if you can. And again, extend up through the back of the legs in here again, if that's not right for you, you can stay a little higher if you can. I'm gonna step one foot back, open it up right here. Dr. Knee down, if that feels okay. You're just going to lean into it here. Reach that arm up right through here. Little hip opener. And then we're going to lean forward to kind of get that mobility in the ankles. Don't worry about that knee going forward. That's okay. Step it back to that high plank. Let's switch that leg to the other side. So whatever feels good for you. Walk that foot out if you can. Drop that knee to really get forward in the hip flexor. Opening the hip here, opening the hip flexor there. Reach that arm up, and then again walk it forward to really increase that ankle mobility. That a lot of us are pretty tight there. Back to that high plank right through here if you can. Or the knees. And I just want you to press up to down dog pedal your feet. And then back to high plank. Just a few of those. We're going to finish out this warm up right through here. Back to high plank. One more. And just inchworm those hands back. Bring it up right here. All right, so tabata rounds. We have four full tabata rounds. It is gonna go fast again. We got those 20 seconds of work followed by 10 seconds of rest. Let's bring those hamstrings up. Two moves only. I think you're gonna like it. One move. We will do four times in a row. So a lot of times with these tabata rounds will alternate. Today we're gonna do the same move for four times in a row and then switch that second move. So most of those will go dumbbells on the 1st, kettlebell on the second. But you always have the option to use what feels good for you. All right, I'll try to cue you on when you want to go a little lighter, a little heavier, but you do you. I'm gonna say this a lot today. Be where you are today in your fitness journey. And where you are today, you do you. This is your workout. All right, so we are starting with a heavy set of dumbbells. I got my 15s here. And then I want you to have a medium to heavy kettlebell because it's gonna be between two hands. We're starting with just your regular deadlift for four rounds here to here. Isolated. Keep it strong, go heavy if you can. Then we're going to switch that kettlebell, squat and press for four rounds. Let's go ahead and get it done. Wrap that core, pull everything in. You can, of course, use what is best for you, but try to go heavy if you can. Shoulders back, hinge. Here we go. 20 seconds. So your deadlift looks like this, right? Drive those hips to the back. Bring it up. Connect with that core and up. A cue I love is imagine you're trying to shut the car door with your booty. On this deadlift, breathe for 10 seconds. If you want to set the weights down in between, you can. If you want to hang on to them, you can. It's only 10 seconds. It's gonna go quick. Let's get that good deadlift form again. Here we go. Up. Hinge weight. Stay close to the front of your legs. Sometimes I say, like you're shaving your legs, right, you do not have to go super far down. That's a mistake sometimes we make is we feel like we have to get all the way to our toes. We run in our back just about mid calf or just below the knees. 3, 2, 1. Give your hands a break if you want it, only if you need it. But then we're going to bend our knees to get them back up. Two more rounds of 20 seconds. I told you it's gonna go by fast. Let's get it done. Here we go. Drive up. If you want to take your feet a little wider, you can. Or a little closer, you can, you do. You shoulders are packed, as in you're pulling your shoulder blades in. That's going to help keep that back flat. One more and relax. One more. Just like that. We're keeping it short, but let's really challenge those glutes, those hamstrings. Remember, your lower back is working, but we want a nice flat back. Here we go. Last 20. Up and squeeze. Take it down. Up and squeeze. Right here. And up. Yes, you can. Down and up. All the way through. Squeeze. Last one. Yes. Team weights to the side. One kettlebell or one or two dumbbells down. Press it up. You got four rounds of 20. Here we go. Down and up. Right here. You do not have to go fast, but our timed intervals go fast, right? So that's why you're going to feel that heart rate. That's where that metabolic conditioning comes in, that metabolic resistance training, meaning we're getting our Cardio, good. Relax. Set it down in between if you need to. But remember, we're going to bend our knees to pick it up. Metabolic resistance training. Getting that cardio with our strength. Here we go. Down and up. Sit low in that squat, drive up and press. If you have two dumbbells, you're here. Or one dumbbell right in the center. All the way down, all the way up. Yes, team. And breathe. Two more rounds in this first tabata is done. I told you it goes fast. If you want, you can take those toes out for a little variety. Totally up to you. 20 seconds and up. Elbows in. So getting that quick little 10 second breather gives us just enough recovery to keep our heart pumping, but get a little bit of energy. Last one. Breathe one more round. This is it, team. Then we get a longer breather. Let's get it done last time. Squat and press. 20 seconds down and press whatever squat feels good for you. Remember, you can also always just do one half of this compound movement. Don't feel like you have to always do the squat and the press or whatever it is. 3, 2, 1. And relax. All right, team, quick sip of water if you need it. So in between these two bottle rounds, we are going to get some swings. So our deadlift was our good prep for that. Swings. You can do one heavy dumbbell or one heavy kettlebell in the center. We're going to power it up. The deadlift is your other option because the same set of muscles, or if you have two dumbbells, if your dumbbells are a little lighter. We do what we call a skier swing here to here. But let's get set up. You can put that kettlebell or dumbbell right in the center. Dumbbells here. Let's do a couple more of those deadlifts. We just did a whole round of them, so we don't need very many. But to remind our body that this swing is a hinge. Power up using your legs. Lock out to here, then let it drop. Shoulders packed. Let's pull everything in. Zip up that core. You can do the deadlift if that's what you're most comfortable with. Or swing with me. Here we go. 3, 2, 1, power. Let it drop. Lock it out, let it drop. So you're thinking standing up, nice and tall. Lock out those knees, your hips, your back. You're not using your arms, so if you feel like you're lifting with your arms, you need to go a little heavier probably. And you need to try to keep it back loaded. Right? We're going 30 seconds total. Push into the heels, drive it up. Back is tight. Arms are along for the ride. Three, two, one. Swing and relax. So never stop that swing in midair. Let it swing. I always like to add a little petal here just to get a stretch. All right, team, catch your breath. Here's what we got next. Keep those weights close by. We are doing what I'm calling a half circle row. You catch your breath, you can keep moving. You've got your palms here. You're gonna turn it here with those dumbbells. Half circle. So you're making a half circle around. Then we're taking that kettlebell. We got two on the right, two on the left. Stationary side lunge, cross curl. So go ahead and grab those weights. You may want to go a tiny bit lighter than your normal row, because we're going wide with it. Then circle around, palms to the back, palms to the front. Hinge it here. 3, 2, 1. Half circle row. Watch my hands. Nice. Good hinge position. I know we just did it for the deadlift, for those swings. So if you need to stagger, if that feels better, Watch my arms. Circle around. Pull those elbows in here. Pull those elbows in here and relax. Same thing three more times. Palms to the back, palms forward. Squeeze those elbows in. In, three, two, hinge. Here we go. Half circle row. And here. Feel the difference. Pull those elbows up and in towards your back. But as we go around, we really get those shoulder joints working. Right shoulder mobility. Stay low. Three, two, one. And relax. Two more. Just like that. We're taking it here. Little hinge. Shoulders back. Impact. Here we go. Half circle row. You can be here, too, but again, I know we just. Just did a lot of that, so staggering feels better. Circle. So it's as if you're drawing a half circle right here to here. Half circle. Squeeze. And here. Here we go. Three, two, one. Last one. Let's work those back muscles. Wrap that core. Hinge it here. Here we go. Half circle row. Then we are jumping in to that stationary side lunge with a cross curl. Pull it up, drop it down, Stay low. Yes, team, this is it. So pull strong with your back shoulders. In three, two, one. Catch your breath. Set those weights down. Grab your kettlebell if you've got it. If you don't have a kettlebell, you can go with two dumbbells. But we're shifting the weight to the side lunge, crossing the curl. So it's almost like a chop curl across your body right here to here. Shift your weight to here. Down and up Biceps, hips, and legs. Two on the right, stationary. Two on the left, stationary. Let's do it. Take it here. Bring it up. Yeah, we got a little extra time there because I really wanted to make sure you had this form before. But we're going to keep that heart rate up. You can, of course, take it into a stepping side lunge if you want. But if you really want to isolate, shift the weight. Bring it up. Last one. And breathe. Hands get a break if you need it. Same side, same thing. Then we got two on the other side. Grab that weight. Here we go. Down and up. Cross and up. So you're getting that weight down by your hip. What are we doing with that? We're getting more core, right? Step into it if you want. Core, biceps, legs, and hips. Three, two, one, breathe. Same thing. Other side. Stationary or stepping into it. We're shifting our weight to the other side. And cross. Curling. Here we go. Shift power across your body. So it's like a little wood chop. But don't forget about that side lunge. It's tempting to not want to go as far down, but I really want you to get deep. Power up deep. If stepping into it helps you get a little deeper, go for it. Last one, right here. Last one of this round. Then Tabata 2 is done. Let's do it. Here we go. Take it down, bring it up. Take it down, bring it up. Right through here. And up. Yes, you can shift. Push out of that hip. Pull up with those arms. Yes. You're doing it. 3, 2, 1. And relax. Set that weight down. Tap it behind. All right, team, catch your breath. We're gonna go back to that swing one more time. I got my whole family of dumbbells just hanging out. All right, team, so back to your swing. Remember, you can have two dumbbells. Skier swing one dumbbell or one heavy kettlebell. Deadlift. Totally fine option. Right through here. Right? Zip up that core or power that swing. You're locking it out. Not using your arms, using the back of your body. You got 30 seconds. Wrap that core. Shoulders back, eyes up. Here we go. Prep it. Three, two, power. Let it drop. Here we go. 30 second swing. All the power is coming from the back of the body, right? Lock it out, let it drop. Lock it out, let it drop. You're not hyper extending at the top. What does that mean? We're not letting our back arch. We're keeping those shoulders back. We're stopping those hips and that core right at the top of the movement. Yes. And who don't keep it going My clock wrong? Yes. And relax. Don't do what I did. Almost stopped that kettlebell midair. I thought I was over time, but I'm not. Little stretch through here in your back. Catch your breath, team. Shake it out. So if you want to get some little stretches, little cardio mobility, I want you to watch me. For this next round, we are taking it to the mat. Here is what we got, team. Next two rounds are on the mat, but I promise they're gonna pack a punch. So we got your plank. You can be on your elbows, you can be on your hands. But first round, we're going to alternate our arms. First two rounds. Second two rounds, we're going to alternate our legs. Then we are going to take it to a tricep kneeling step up. So watch me. If you want to just do the triceps, you can go here or standing if you want. We're going to be kneeling. We're gonna go triceps. Step it up. Kneel it down. Triceps, step it up. Two on the right, two on the left. You can do kettlebell or dumbbell again. If that feels like too much, I just want you to pick one and either do the step up or do the triceps. All right, let's take it to that plank. If you need to modify, I want you to stay on the knees, and you're just going to do it, right. Bird dog, let's take it first. 20 on your elbows. 3, 2, 1. So good. Plank form. 20 seconds, we're going to alternate. Reach, reach. I want you to think mobility. Can you bring that arm by your ear, right? Not just out here, but here. Little weight shift, and that's okay. That's what we want, right? Everything is tight in your legs and glutes and relax. So you are going to be a little bit of movement, but I don't want you twisting so much through your core. Keep that core engaged. One more time, upper body. Here we go. Reach. And here. Reach. And here, a little bit of side to side. Watch the difference. If you're just here, side to side versus really locked out in those legs, in the glutes. Nice and tight quads. Reach. Shoulder mobility while that core is working hard. 3, 2, 1. Stretch it back this time. Team, we're gonna lift up with those legs. Not here, right? But just a little lift. Squeezing the glutes. Here we go. We got up and here. Squeeze. And here. I want you to think about those inner thighs squeezing together. Glutes lifting again. Not lifting with the back staying in that good core form. Four rounds of 20 seconds of a plank is tough, right? So do what's best for you and relax. Get that whole stretch of your 20 seconds. Last time with our plank. Let's make it good. 3, 2, 1. Here we go. Lift. And down. Take it up and down. Squeeze in your glutes and your legs. Stay lifted in that core. A little tuck of the pelvis. Yes, you can. Five seconds to go. Three, two, one. Stretch it back. All right, team. One dumbbell or one kettlebell. Whatever. You feel more comfortable with triceps over your head, kneeling or standing. Or you can add the little stick. Step up with it. So watch me. Triceps. You can bring it to your chest, step it up, or you can keep it high. Right side forward, left side back. Let's try it. Triceps. Step it up. Kneel it down. You're not going to get very many. I want you to stay low with it if you want to try. Keep those arms up, buddy. That's tough. So you might want to stay here. Stretch it back. All right, team, you can try the same thing with a dumbbell. Whatever you got. Triceps is challenging. Let's do it. Here we go. Elbows in. Step it up. Stay low. Kneel it down. Elbows in. Stay low. Down. Stay low. Yes, you can. Boom. Three, two, one. Relax. All right, get set up. Same thing. Other side. I'm gonna do one kettlebell, one dumbbell. Step it up through this leg. Here we go. Triceps. Remember, if that does not feel good to you, pick one. Just your step up or just your tricep. Biceps. Not everybody's knees wanting you on the mat. That's okay. Breathe. Take it here. Up and up. One more of these, team. Yes, you can. Let's do it. Triceps. Step it up. Step it down. Elbows in. Very controlled here. And up and down. Three, two, one more. Yes, team. Oh, man. Catch your breath, team. All right, shake those out. Maybe get those knees shaken out. Grab a sip of water. Last time with your swing, right? We love a kettlebell swing. I usually try to get it a couple times in a workout when we're working with kettlebells. You do you. You can take it to that deadlift. Remember, your last round is on the mat, too. It's going to be a good one. All right, team, let's take it here. Swing last time. Last 30 seconds. Shoulders back. Core engaged. Dead lifter. Swing in three, two, one. Here we go. Power up. Let it drop. Lock out of the top. Remember, we're just going chest level. To eye level, not over the head hinge. Let it drop. Power up, lock it out, let it drop. Yes, you can. Shoulders back. Abs engage. Lock out of the glutes and hamstrings. Push into those feet. Ha. 5, 4, 3, 2, and 1. Swing right through here. All right, team. Everything down on the mat. Dumbbells or kettlebells, whatever you got. We got one heavy weight. We're gonna do a chest press, so join me here. You can, if you want, be tabletop press two times on the right, or hollow hold here, or if you want, lift those shoulders, tuck that chin. If that bothers your neck, take it down. Two on the right, two on the left. You can also bridge. So tabletop out, bridge. Whatever works for you. Then we're flipping it over. We got a plank row. We got jacks, two on the right, two on the left. If you want to, just take it here and tap it out. That works, too. Join me on the mat. Maybe I'll switch to my kettlebell for that jack, but let's go one heavy weight, right side only. Feet are in the bridge or here or here. Here we go. Start with that press. Get a feel for that press. Your core is going to work either way. If you want to lift the shoulders and get those upper abs in. Just want to make sure that you're tucked, everything's pulled in. Tack that rib cage down. Zip up the core. Yes. Yes. There we go. 3, 2, 1. Drop it down. I'm gonna keep my shoulders down this time because I feel like I'm pulling my neck. If you can do that, keep that contraction. Without that, keep it there. Otherwise, let's do it. Here we go. Now, that hollow hold for your legs can be wherever you need it to be. If it's here, that's okay. If you're bent legs, if you're a little lower, as long as you can maintain that good form with that press, everything is pulled in. Yes, it's supposed to be hard. Yes, you are doing it. You be where you are today. It's your workout. Relax. Carefully switch to that other side. Your workout. You do you. So whether that's here or here or here or here doesn't matter. Let's go. Other side here. Here we go. Up two times. This side. I'm gonna tuck my chin, see if I can get one round shoulders up. But it is okay if I want to take them down controlled with that press. That's why we're doing one side, so that core has to work really hard. This is your core round team, but we are almost done. 3, 2, 1. One more time from here. Let's do it. Zip up that core. Bring them up, take them out. Here we go. Breathe. Ha. That other hand is your best friend. Keeping it going strong. One sided press you can. Four, three, core. Two and one. Relax. Whoa. All right, team, we got that last round. Now you have lots of options. You can just be on all fours and just take it. Tap back or up here and jack. Four times. Rowing. Rowing. Two times on the right, two times on the left. Let's get it done. Yes. You got a little breather for that core, but let's finish it out strong. In three, two, up. Here we go. So we got row and jack. It's only 20 seconds, so take your time. I've got my hand here, but if you need to go here, that's okay too. Or walk it out. Walk it in. Yes, you can. Ah. Boom. Stretch it back. We're gonna stay on that same side again. That plank jack can be whatever you need. It can be to be. It can be a bird dog, it can be a tap back, but let's do it. Row and out. Trying to have that hand right beside your dumbbell. It might feel better to be a little bit out in front, which is okay as long as we're not here, right? Take it up and out. Take it up. Out. In. Ha. And stretch. I told you, this core round on the mat packs punch. Let's do it from this side. Wherever you need to be. Here we go. Row, Jack. Slow and controlled. I don't want anybody rushing this. Good form. Everything lifted in that core, especially as you pull that weight up. Yes. So close. Stretch. Last one, team. If you need to just do the row or just do the jack, that is okay. Just hang with me for one more round. 20 seconds. Here we go. Up, out. In, out. In. Breathe. Hang on. Yes, you can hang with me. I know it's challenging, but you showed up for a reason. Last one here. Finish team. Stretch it out. Catch your breath. Up onto your feet. Slowly. Put everything to the side. Quick sip of water. Swings are done. But you know what? I think we got time for a bonus move. You know, I don't always put them in, but when I do, we're gonna think of this as two separate swings. Here's what we got, team. I'm going to show you. We're going to try to do a dumbbell swing from the sides like your skier swing. So I would say go slightly lighter, so maybe a medium weight. I got my tens into a lunge. Here's what it looks like. Looks like I'm gonna do one swing, rack at the top. I'm gonna lunge it. Hinge, swing, rack, lunge. 30 seconds. Right leg forward, left leg stepping back. 30 seconds, right leg forward, up the opposite. You know what I meant. If you don't want to swing, deadlift, curl, lunge, that works too. So be a little lighter on that deadlift, but join me. We got 30, and 30 is all we need. 30 seconds, skier, swing racket from a clean or from a curl and then lunge it. Let's do it. Try it. Do what feels best for you. 30 seconds. 3, 2, 1. Here we go. Swing and clean lunge. Back to center. Swing and clean lunge. If you're feeling fancy, take to the press. Swing and clean lunge, press. But up to you, as long as you have good form all the way through, down. Five seconds on this side. Breathe. Boom. Yes. Catch your breath. We're going to get a slight breather in between because that was a lot, right? Same thing. Other side. Good form all the way through. Let's do it. 30 seconds. Here we go. Swing, clean, Other side, lunge. Remember, you can also do deadlift, curl lunge. That works. Deadlift, curl, lunge, and press. Swing, clean, down, Swing clean. Yes, you can. 10 seconds. With or without that, press at the top. 3, 2, 1. Relax. Set those weights down. Grab a sip of water. Yes. Team. You did it. Ah. How do you feel? I hope you're feeling good. I hope you're feeling energized. Hope you're feeling like you did it. If that felt hard, congrats. You were working hard. That was hard. Because you're working hard. It was hard for me too. I'm feeling it, feeling energized, feeling better than when I started, but I'm feeling tired. This is what we love about Tabata. For this metcon challenge, if you're following the challenge and if you're not, that's okay too. We are doing every Wednesday is Tabata, because we can pack a punch in 20 seconds, right? We can get a lot done. Sometimes they're like this, where we get one back to basic, one compound. Sometimes you're alternating between moves. Just depends on what we are getting in that day. I'm always going to try to give you a lot of variety amongst formats. We're still going to be repeating a lot of the same moves. We're still going to be doing all of those moves that we want to get repetition, get progressive overload, but we can get them in different ways, right? Lean into that while you got that hamstring. If you want to do a little arm scoop and if you need balance, grab under the wall. As always, please get more of a stretch on your own. We're keeping it short today so we can get you in in and get you out. We were just talking about stretching in the Body Fit Athletic Club. We're going to be talking about it more this month. That it really is great after a workout because it feels good, helps calm down our heart rate, calm down our body and and our body's systems. But the most important thing is that you get some flexibility and mobility training. It's less important about when and more just that you are getting it in right. So make sure you're checking out those mobility workouts, flexibility workouts and getting some movement and stretching throughout your day. Walk your feet in. Round it up through here. Thank you so much for being here with me today. Today make sure that you check out fingertips to the back, tilt that hip forward here. Check out all the links in the description. Would love to have you join us in the Body Fit Athletic Club if you're looking for that extra support and accountability. It's a really awesome group. You get live streams and Q&As with myself and Vivian, our Body Fit dietitian every single week. And you get the Method nutrition plan which is not a diet. Nutrition by addition, not restriction. And it's a really amazing group. We're all working on changing our mindsets. We don't have to be perfect. It doesn't have to be all or nothing. We just have to continue to show up and keep moving. Right? We're all about helping you feel better about your journey. So join us there. If you're looking for one on one coaching, check out Body Fit Elite. And of course, don't forget to like this video. Leave me a comment and subscribe and tell your friends. Let's get one big deep breath in and out. You did it. That was your full body Tabata with weights workout. Great job everybody.