34 Minute Strength & Power Tabata - At Home Workout to TONE & SCULPT - LIMITLESS Day 11

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your strength and power Tabata workout. This is a full body workout where we are going to alternate some strength rounds with some power rounds in a tabata format of 20 seconds of work followed by 10 seconds of rest in four minute rounds. Of course I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Go ahead and start moving your body. We're going to get a quick little warm up. We're course going to keep the warm up short so we can get into this workout. But we will get some mobility, moving in some movement patterns and most importantly, getting your muscles warm, getting your body ready to move and getting your body's core temperature up to work out. So if you need more of a warm up, please get it on your own. For now we're just going to get our bodies moving. Let's go ahead and take those arms up in that nice big Y and then a hinge just like this dropping, driving the hips to the back. Now you can take that Y to an eye straight up. Hinge it down so your hinge drive the hips back. And one more letter. Let's take it to a T so you're taking it out. Big stretch. So it's shoulder mobility. T. Two more. Good. Let's take it side to side. Reach into that side lunge. So shift your weight into those hips. We are working in Tabata intervals today. I love Tabata. I hope you do too. I always say it moves fast, but it moves fast. Our Tabata intervals are only 20 seconds long followed by a quick 10 seconds of rest. Let's take it right here. Just little shift side to side. In four minute rounds, the way we're going to work it, we're going to have two of those 20 seconds. Be a strength based. Let's take it flat, back down and then round it up. Soft bend in the knees and your second 20 seconds of the first half a power version of that same move. So in our breaks in between our four minute Tabata rounds, I'll explain what we're doing. You can always just keep the strength. You can go four rounds of our back to basics. Let's take it here. Roll through, standing, cat, cow. Or you can add that power. I'm going to give you options within that to figure out what is right for you. Let's squat it down. Big reach up, just sitting low and let's take our hands all the way down to the ground. If we can, let's walk our feet back and walk our feet in. If that's not right for you, you can just walk it back in a lunge and walk it in. But if you can, we want to get that core fired up and open up the hips and up. So we're going to keep our basic movement pattern. Some things where we get upper and lower working together. But back to basics for 1 and 2, power for 3 and 4. New move back to basics. 5 and 6, power for 7 and 8. If you can hold that core right through here, let's get a little rotation. So you can either be here or drop the knee. Big stretch right through there. Back to center. Rotate slow and controlled, keeping the core working. No shame in dropping that knee. We're just getting warmed up. Right through here. Yes. Let's go ahead and walk those feet back slowly. Round it up. Here we go. Tap and reach across. All right, team. So Tabata intervals, they go by quick. At the end of the day, the name of the game is just moving your body safely and effectively. So don't worry about being perfect with it. I just want good form for 20 seconds. And then if you want to add a little power, you can. We're gonna work some swings in between. Cuz I'll be working with my dumbbells and my kettle bells today, alternating in our rounds. But you use whatever you have available for you to you. If you only have dumbbells, just use that. If you prefer one over the other, it is totally up to you. So you do you. It's your workout. I will remind you to be where you are today. That's where you are today and where you are in your fitness level. All right? So work to your level. Challenge yourself, but in a way that is good for you. You don't have to keep up with me or anybody else. It's just you and me. You're doing your own workout. All right, team, so we are starting with your basic squat with, let's see, we'll start with a one heavy dumbbell right in the center. You can use a kettlebell too if you want. We're starting with just your basic squat. Two rounds of 20. When we add some power, we're going to add a little jump. You're going to step out, jump in, step out, jump in. Just like that. If you want to, you can just add your power with your step. Then we're taking the two dumbbells, so keep them close by. We've got our standard press and then we will add a Squat and a power press. So start with that one. Dumbbell in the center or kettlebell, goblet, squat. Two rounds of 20 seconds with 10 seconds in between. In three, two, one. Here we go. Drive it up slow and controlled, especially on these strength rounds. Back to basics. So drop the hips. It's only 20 seconds, so we're just gonna get a few. So I want us to focus on that good form. Dropping it low, driving it up low and relax. Now if you need to, you can set that weight down. In between, get a little stretch. But remember, it's only 10 seconds, so whatever you need to do for you. Let's get our second 20. Here we go. Sit low, drive it up. Now, if you want to add the little jump, but you're not comfortable doing it with a weight, you can of course do that step out, squat jump with no weight. Or again, you can just step out and get a little power without jumping. Three, two, one. And relax. All right, team, so you know what to do. You're either jumping out, jumping in, or you're stepping out. Power in. Here we go. 20 seconds. Power. Get low, power up, get low. Power up again. You can just go here, power up, get low right here. I know our 20 seconds is going to feel a little longer on this power round, and that's okay. Three, two, one. And breathe again. If you need need a quick breather, take it here. It's 10 seconds. Let's do the same thing again last time with this little squat jump or power squat. Here we go. Step out, power in or jump out. Up to you. Down. Power, low, power. So I want you to hang out at the bottom for just a second and then power up into that standing position. 5, 4, 3, 2 and 1. I know we're feeling it, so catch your breath. Between one and two, we're gonna have a little bit longer interval. 20 seconds instead of 10. So we can switch, we can get set. Catch your breath. It's your regular press. We're here on our press. Take it out. Wrap them in. Three, two, one. Here we go. Now, I know that heart rate's up, so if you need to, you can always alternate or take it one dumbbell between two hands. Right here. Yes, you can. Last one. And relax. One more time. Just like that. Then we're going to add a little squat to it to get a power press. Catch your breath. Good form. Three, two, one. Up and out. Bring them in. If you need to stagger one leg, you can breathe. Yes. Strong arms. I know. Ha. Right up. 2 and 1. Relax all right, team, this is what this looks like. You're here. Squat, low press. Squat, low press. If you want to take it with one dumbbell or no squat, you do you. Here we go. Down. Power. We only got two of these. Then this round is done. I know. I feel it too. Drive it up and up and up. Last one. Boom. Right, one more time, team, if you want, take it to one dumbbell, or you can go hammer press. That's what I'm gonna do. Here we go. Power. Now, if you're a beginner, I don't want you to force these power moves. Just like I said in the beginning to your workout, you do you. You can totally just keep it back to basics. And I want you to. 3, 2, 2. Finish strong. Yes, Team, set those weights down. How's that heart rate? Oh, mine is up there. Yes, team, grab some water. I know. I feel it too. I'm feeling every bit of that power. This is what it's about. Alternating between those two but maintaining a level that's good for you. Remembering it's only 20 seconds. All right, team, so this time, we're stitching gears to our kettlebell. I want you to watch me here. One medium to heavy kettlebell, something you can do a curl with. Because here's what we got. We got two rounds of just a lunge. We're here to here. You can go static, you can reverse it. Then we have a lunge and a slinger curl. So I'm going down my sling. Slinger curl is power up here, power up here, or have two hands on it and just cross and here. Are you ready? Let's get it done with two lunges right, two lunges right. With your power curl. Two lunges left, two lunges left. With your power core curl. Here we go. Drop it down. Just your lunge. So I want you to focus on core engage. Right, we're here. And up. Drive it up. Take your time. I'm having my kettlebell on the inside of that leg, but I'm making sure it's not pulling me down. Right. I've got to use my core to stabilize. Last one. Relax. Same thing. This side. Just your lunge again. If you want to keep it stationary or just do a little tap back, that is always an option. 3, 2, 2, 1. Drive it up. Stepping back, hip distance apart. Train tracks, not tightrope. Being aware of that counter bell pulling you down to one side. Use that core. Yes, team. Three, two, one. All right, this time, as we step it up, you're going to do that slinger curl. Use the power of the hips to get it up. If you need two hands, take two hands. Let's do it. Here we go. Down. Sling it down. And up. Yes, team. It's only 20 seconds. Not as crazy as that first round, right? Power up. Three, two, one. Boom. Hang out. We got one more. More this side. Let's catch your breath. Two hands if you need it, one hand if you can. Lunge and curl down. Slinger curl, power. So you're driving through this front heel. That's helping just as much as your arm, right? Even more so because those legs are stronger power from the leg as you sling that curl. Three, two, one. Breathe. Get set for that other side. We're starting with just your lunch. Give you a few extra seconds. Starting with just your lunge. Step back into it. Power it up. Just your lunge. Zip it up. In three, two, one. Here we go. And up. Take it down. And up. Down and up. Yes, you can. Up, down. Last one. Ha. Same thing, same side. Left leg doing the work. In 3, 2, 1. Shoulders back, chest open. As we get tired, we want to be aware of what that core is doing and our posture, right? We have a tendency to want to be here as we're tired. Pull those shoulders back. You can hinge forward a bit, but we're not rounding right through here. Three, two, one. And relax. All right, this time, team, lunge it back. Sling it up. Use that front leg. Use that arm. We got two rounds of 20, then round two is done. Let's do it. 20 seconds. Power sling lunge. Power curl here to here. Yes, team. And up. Breathe. Yes, you can. Last one. And breathe. Catch your breath. We got one more. One more round of 20, then we get a breather. Guess what? We're setting up for some swings. Let's do it. Here we go. Power up. If you need two hands, go for it. You can still get that power. We're here, right? Bring it up. Yes. Two more. Yes. Oh, man. Yes. Team, catch your breath. How is that heart rate? Mine is feeling it. Grab some water. Cheers, y'. All. Water is splashing in my eye, and you get to see it up close and personal. All right, team, let's grab a heavier kettlebell or one heavy dumbbell or two heavy dumbbells. We're gonna warm up with a deadlift going into a swing. We have some hinges, some staggered kickstands coming up. We're gonna start with our regular deadlift because we're gonna do some swings. Classic strength followed by classic power. So your deadlift is here. Feet hip distance apart. You're gonna pull from the bottom right here. Drive up, connect with the core, legs, glutes, hams, and drop it down. Hips go to the back. We're gonna get that for 30. Then we're going into our swing. The swing is not right for you today. If you've never done it or you're not feeling it, you just keep that Deadlift. Let's go. 30 seconds. Deadlift. Here we go. Stand up straight. Take it down. Shoulders are back. I like to use that cue of squeezing the oranges under my armpits like I'm trying to squeeze. Squeeze the juice out, because that's going to help me activate the lats in our back. That's also also going to help my posture. Take it down, squeeze, take it down, drive it back. And up. And breathe. Yes, team. Catch your breath. Now we got a swing. Again. If you've never done a swing, swing or it's not right for you, you just keep that deadlift. If you want the swing, we're gonna power it up, let it drop, lock it out at the top, let it drop deep into that hinge. Power it up. You got this. Hang with me. Swing it for 30 seconds. In three, two. Prep it. And power. Whether or not you're doing the deadlift or the swing, you're gonna come up strong. Not hyper extending, not arching the back, but standing up straight, locking up the glutes, the hamstrings, the hips, the core. Lift up on that pelvic floor. Push into your feet, squeeze those armpits, but arms are not lifting. It's a hinge of power. You got a team. We got 5, 4, 3, 2, 1. Swing and relax, team. I'm feeling it all the way through. Catch your breath. We're doing it. All right, team, so we're gonna go back to our dumbbells. Here's what I want. Two heavy dumbbells for our first strength rounds, because what we've got is our kickstand lunge. In a row, it's going to look like this. Kickstand, row and drive it up. So two dumbbells for that two times. Then we set one down. If you want to add the power, we're gonna hinge, row, and snatch. So your snatch, we're pulling up close to the front of the body, getting some power at the top. If you'd rather, you can just do a high pull. That works too. Or just do the hinge and the row. So two times, hinge and row with the two dumbbells Hinge, row and snatch. Which with one dumbbell. Then we switch gears to the other side. So go ahead and join me here. A little bit longer of an explanation, but just making sure that we get it. Hinge and row. Core engage. Shoulders back. Your kickstand. You've got hip distance apart. Shoulders back. In three, two, one. 20 seconds. Hinge, row, push up of the heel. We probably will only get four or five and that's okay cuz we want good form. Slow and controlled. Yes. Bring it up. Maybe six. Let's get one more and relax your back for 10 seconds. All right. Again you can set those weights down if you have a place to do it safely and quickly. Then pick them right back up. Here we go. Hinge, row, drive it up. Boom. Now, a lot of hinging in this one Tabata circuit, so really take your time with it. Make sure if you need to spend a little more time in that standing position and relax. All right? Set one dumbbell down. Here we go. Hinge, row, snatch or high pull or just your hinge in your row? Let's do it. Hinge, row and snatch. Take it down. Slow and controlled. Bring it up only if you're comfortable with this power move. Don't have to do it if it's not right for you. And up. Breathe and relax. Bring it back down. One more time. This side. I know. Again, we're not going to get very many. Use the time to get set. Strong row, power, snatch here. Bring it up here. And up. I know. Breathe. Power. Use the leg for power. Just like we did on that curl. And up here we get one more. And up. Yes. Catch your breath, team. Grab that other dumbbell. Same thing over here. So I'm going to give you a few extra seconds. Hinge, row with two. Hinge, row, snatch with one. Two times. Two times. Grab those weights. Let's get it done. Three, two, one. Drive it up. Take your time, your pacing, your tempo, your workout. Breathe. I know I'm gonna get a stretch after the this, so don't worry. Let's do it. Here we go. And up. And breathe. Boom. Hand up. Can we get one more? All the way through. Yes. Team set. One dumbbell down. You know what to do. Hinge, row, squat.