35 Minute Barre Tabata Workout ~ MOVE DAY 19

Hey, everybody. I'm Amy from Body Fit by Amy, and this is your bar Tabata workout. In this workout, we will get bar and Pilates inspired moves. But instead of a traditional flow, we are going to use a Tabata format. So we will alternate between exercises going 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, so listen to your body and work to your level. Are you ready? Let's do it. Let's start just by getting a gentle march and rolling of the shoulders. We'll get a dynamic warm up and then we will get in with those Tabata rounds. Now, traditionally, when you do a bar class or a Pilates class, a lot of times we do what's called a flow where we just go one move into the next. We just keep it moving the entire time. And we think of Tabata as more of our cardio, our hit, our strength training, because those are those short intervals. So my hope is that if you're someone who doesn't normally love bar or Pilates, you will like this format because you just have to do one move at a time. Quick little break. Let's go ahead and take those arms out nice and wide. Right through here, opening up. And then we're gonna do a little shift into the hips. So every Tabata round is going to have two exercises. We'll have a few variations on each that I'll talk you through. But exercise one, you'll do for the first four rounds of 20 seconds. Exercise two will be your second four rounds of 20 seconds. Let's take it right here. Just reach and reach up. Reach, reach up. We're going to start with a gentle mobility warm up and we'll get some good flexibility at the end. This is an active recovery workout and I'm going to give you some options. If you want, you can use a set of very light D dumbbells. Take it right here. Roll through those hips. I'm going to be using a set of threes. You can add those weights in if you want a little more of that strength and toning. With this workout, if you want to keep it active recovery, you can just do body weight. It is going to be active recovery. But if you want more of that stretch, I will give you that option. Let's take it right here. Sit low and bring it up. But if you want to add a little weight, you can. So light weights are optional. Body weight is fine too. Right through here. Take it down one more right here. Hold it Here, drop those hands down if you can, down to the floor. We're just going to do a little weight shift side to side if you need to. You can take your hands here, opening up the hips. And then hands on the ground. Let's extend up through the back of the legs and drop it down into that low squat. If that's not right for you, you stay a little higher. Right here. Take it. So we really want to get some good mobility in that warm because I know, especially if you're following my workout calendar, this is your active recovery day. So I want to make sure that we get it. Let's go one more. And from here, if you can, I want you to walk those feet back into that high plank. That's not right for you. I want you to stay down into those knees. We're here just a little forward and back into those wrists, back into those feet. Watch me here. We're going to take it down. Child's pose, big stretch. And then either come up to all fours or come up to that high plank right here. Child's pose, big stretch, all fours or plank. Let's go two more like that. Really open up the hips right here. Then curl those toes under. Bring it up. One more. Bring it up right here. Take that leg through. Open it up. If you're modifying, I just want you to open up on the knee right through here. If you can take the leg through. One more each side. Last one. Let's walk your hands back and slowly roll it up through here. Let's take it to that little tap and reach. All right, so now we're getting warm. We're getting some gentle cardio. We got some mobility. We're going to get into our tabata round. So again we're going to go 20 seconds of work followed by 10 seconds of rest in four minute rounds. So that's eight rounds. But your first four are going to be one exercise, your second four are a different exercise. I'm going to talk you through it. In between every four minute round, we'll have about a minute to grab some water counter. I'll give you some ways to keep it moving. The name of the game today is to get a little mobility. A little bit of gentle cardio, a little bit of strength and toning. You decide if you want to add weights or not. And mostly just to leave this workout feeling good. That is the goal. Right through here. Bring it down. Take those arms out in front. I've been getting over a little bit of a cold, so you can probably hear it in my voice a bit, but it's my first workout in several days. I'm gonna take it easy, I'm gonna listen to my body, but I'm already feeling energized. Take it right here. Cross it. So again, a little bit longer of a warm up so we can get that good mobility, work that good active recovery. A little stretch right through here. So remember, Tabata is only 20 seconds. I always say what's about it moves fast, but it moves fast, so you just got to get through. 20 seconds. Try to push yourself in a way that is good for you. I will remind you to be where you are today and listen to your body. Your very first move, with or without those dumbbells. I'm gonna have mine close by. We're gonna start with a little plie step with some. Ah. Let's actually start with some alternating knees. So we're gonna take it here to here. Then our second will go here. All on the right, on the left. Let's alternate for 20 seconds. I'm gonna go body weight on this. Here we go. Bring it up, bring it up. So I'm going to open up the knees and hips on the first one. If you want more mobility, again, right through here. If you want a little more cardio, you can pick up that pace. You could even add a little jump. But hip opener, we got three, two, one. Catch your breath. Excuse me. We're gonna do that same thing one more time. I'm gonna keep it just like that. We got four rounds of just alternating. Here we go. Up, open it up. Breathe all the way through. Grab my arms straight right through here. Five seconds to go. Three, two, one. Good. So this time we'll keep those knees. If you want, you can do a little elbow to knee, or you can just keep it open. Whatever is best for you. Here we go. 20 seconds. Elbow to knee. You can even pull it down and across if you want a little more cardio. You can add a little hop step if you want to keep it low impact. Keep it here. 3, 2, 1. Really think about that. Core engaging. Getting that torso rotation, getting that stretch through the back, through the arms and the chest. Let's take it last time like this. Here we go. Right through here. Nice work, everybody. Ten seconds, then we're gonna take it down to one side. We got three, two, and one. Watch me here. We're going all on one side. You can have a dumbbell in the top one if you want. Pull it in, pull it out. If you want to balance on the wall you can do that too. Two times this side. Here we go. Bring it up and down. So I'm focusing on that core, pulling it in. Little shoulder press. If you want to be on the wall or if your body weight, you want to go a little quicker, go a little quicker. Totally up to you. Three, two, one, Catch your breath. Same thing, same side. Don't get that other side for two. So again, you got your weight. Really focus on this. You want to go quicker with body weight or on the wall. Here we go. Pull it in. Really think we're getting arms, but we're getting that torso. We're getting those abs. This leg is also getting some work by staying stable. Right, Breathe. Three, two, one. Switch it. Other side. So I'm gonna do my first one body weight, since that's what I did. Second one with the weight. Last two sets of 20 seconds. Here we go. Remember, if you're. If you need a little balance, grab onto the wall. This leg is stable. Pulling it in. Reaching with the arm all the way through. Yes, you can pull. Almost done with this first Tabata round. We got three, two, one. Catch your breath. One last one. You can go with a lightweight if you want. Otherwise, keep it body weight. Last 20 seconds. Right through here. Yes, you can keep it moving. Breathe. Three, two, one, Catch your breath. Shake that out. Everybody grab a sip of water. You got a minute to breathe. So sometimes, like, for me, I really feel it. Like I need that minute. You're feeling like you still got some gas in the tank. All right? So if you're still feeling that heart rate, give yourself a chance to let that come down. Take a little breather. If you want to keep it moving, you can go back to those knee raises. Totally up to you. I'm going to talk you through your next two moves now. You can use the dumbbells with this. I'll probably go about half and half again because I'm recovering. But we're going to take those toes out. We're going into a step out plie. So your step out plie is going to go to the right two times. Arms are up for that here to here. If you've got the dumbbells here to here, two times on the right, two times on the left. Then we're going to take it nice and wide. Arms are here. We're going to turn in to that lunge. Two times on the right. If you can't twist, you can pick up those feet. Whatever is best for you. Two times on the left. So we're getting a Lot of arms, a lot of mobility. You don't have to use weight unless you want to. And a lot of legs. So I'm gonna start with no weight, then I'll add it on. We got that plie here. Here we go. Step it out. Bring it in. So my right, your left. You got those dumbbells. Squeeze it in. Getting a lot of shoulders. Drop it low in the legs. If it bothers your knees, keep it a little higher. Or just take it to a regular step out. Right through here. Pulling those inner thighs in three, two, one. Shake it up. Try this one with dumbbells. Why not? Same thing. If you got those weights. They're here. Core is engaged. Here we go. Same side out. And then. That's tough. So again, you decide. Maybe you really need that active recovery today, and you really want to just keep it mobility. Maybe you're feeling like you want a little strength and toning. Add those weights. You do you. Last one. Whoo. Breathe. I'm gonna go back to body weight. Feeling that my heart rate. If you want a little extra cardio, weights is a good way to do it. Other side. Here we go. 20. Squeeze it in. Out. What I want you to think about is pulling those elbows down. And then press up. Squeeze. Press up this time. See if you can pull your elbows down even a little bit more. Right. 3, 2, 1. I'm gonna add the weights one more time this side, and then we're turning into that lunge. Take it right here. Core engage. We're going to pull those elbows in this time. Here we go. Pull down. Squeeze. Press up and over. Down and squeeze. Up and over. Yes. Ha. I think maybe I feel this a little bit more than even when I do that flow of a bar. Pull them in, push them up. 3, 2, 1. And relax. Feeling that. All right, watch me here. Arms out wide. Turn into the lunge. Take it out. All on the side. Here we go. Turn in. Open, out. Turn in. You don't have to have dancer arms. Listen, don't worry. It doesn't have to be pretty like this. You can squeeze it in, squeeze it out. Get into that lunge. Turn into it, and here. Drop the knee. Pick up the feet if you need to. Last one. And breathe. Don't feel like you have to pivot if your floor is not right for that or your knees are not feeling it. Start in that wide plie. Same thing. Here we go. Turn and squeeze. And up. Open it up. You don't have to get super low if you get that turn. That works too mobility open. 3, 2, 1. Relax arms right. Even without the weights. Feeling it. Same thing. Other side. Two times. Then this tabata round is done. Nice and wide. Here we go. Turn in, open out. Try to get low into that lunge again. If that's not right for you, just tap into it. But if you can get down a little bit of balance, there's that core working hard, right? And open. 3, 2, 1. I knew if I talked about balance, I would feel it. How about we try this? I'm gonna try it. Last 20 seconds. Here we go. Turn it in, open it up. Turn it in, open it up. Squeeze in your back, Squeeze in the chest. Take your time. Don't feel like you have to rush this. And breathe. Open. Last one. Burn. Right, Shake those out again. Grab a quick sip of water. I'm feeling that. Two rounds down. Let's get it done, team. All right, this time you may want to use weights. We're going to start with some knees. Give our lower body a break. We're going to bring those knees up for core. Wrap that core while we do biceps. Two times. Second time is here. Biceps out, biceps in. Then we're going two times curtsy with tricep kickback. So it's going to look like this. Cross behind, kick back, bring it up, kick back, Bring it up. Two times right, two times left. Go ahead and tap it out. Right here. We're gonna get into it again. You may want to use those dumbbells. Maybe you don't. Either way, good mobility right here. And then triceps. Pushing to the back. If you're using body weight, I really wanted to see you do that. Push and that pull. Right. All right, weights, if you wanna. Starting with a little knee raise. So wrap that core out to. To the side. Here we go. Bring it. 20 seconds. Yes. Right through here. Sorry. Two times this way. Two times in front. Biceps and triceps on this round right here. Flex that foot. Balance. 3, 2, 1. So I'm trying not to let those shoulders drop. Try not to let them go. Up here. Sticking out and then coming in towards my shoulders. My knees lifting, staying steady for the core. Here we go. Bring them in, bring them in. Yes. Getting those arms working. Even if you're not using weight, I want you to think about what you're working here. Push the air towards the shoulders. Yes. Breathe. Three, two, one. You can rest them down for a second. We're doing the same thing, but we're taking it out in front, so towards the shoulders, out in front, not letting them drop. And Keeping that core moving. Here we go, towards the shoulders. So try to keep them about shoulder width apart. You're not swinging, you're not letting them drop. You're keeping them nice and steady. If you want to take the knees out, just take it to here. 3, 2, 1. One more time. Are you feeling it? Even if you got body weight, I think you probably are. Well, let's get that last one. Biceps, knees. Don't forget about that core. Shoulders back. Bring them in, bring them in. We're switching gears to triceps. Back of the arms. And we're adding those legs back in. Right, Right through here. Yes, you can. 3, 2, 1. Now your tricep kickback. You're pushing back towards the ceiling. Elbows up as you do that. Cross into that curtsy. Tap it in two times this way. Here we go. Push. And up. Sometimes if you put your thumbs on the top. If you got the little baby weights, that can help. Try to get low in that curtsy. Lunge leg is going to feel it. That's what we want. Into that hip. Outer thighs. If you're just body weight, push towards the ceiling. Flat. Hands are fist. 3, 2, 1. Get ready. One more time. Same side in. 3, 2. Little hinge. Push it back, Bring it up. Drop the knee. Tap it in so my hips stay square. I can feel myself wanting to turn this way, but I'm staying square. Elbows up. Breathe. Toesies are cold. Three, two, one, Shake it out. Same thing. Other side. Get low in that curtsy. Elbows up, Push it. Here we go. Push into the heel. Push into that outer thigh and push those elbows up to the sky. Right through here. If you need to, just do one or the other or go a little higher, not get as low in the lunge. That's an option. Elbows up. Three, two, one. Shake it out. Last one. Right through here. Let's get it done. Curtsy, triceps, bring it up. Tap it back, tap it in. You're staying low, Chest stays low. Elbows stay up. Push to the ceiling. You got it. Breathe. Stay with me because this is your last one on this round. Three. Elbows up. Two, one. And breathe. Let's take it little heel taps right through here to a little shake out of those inners and those arms. Grab a sip of water. We're taking it to the mat. Right through here. Tame team. Oh, you know, when I can't talk, it's a good workout. Now take it behind mobility. Shaking it out, keeping that heart rate up. All right, you can stay here if you want. Watch me. We're Taking it down, a little bit of core. I'm going to give you some options. We're going to start with a little pullover crunch. So again, with or without your weights, if you're here, going over the head to here, then we'll add some. Some right and left. So I want you to listen to my cues. Bent arms, pull over. Then we're taking it over into a plank. We're gonna have several things that we're going to do in this plank involving reaches. Reaches here, reaches here, and then reaches to the toe. You can do all that on your knees. If you need to join me down on the mat. If you're not doing the crunch, I want you to take the pullover with a bridge. That's an option. Join me here. Core engaged. Toes down, weights down. Here we go. Everything in, take it back. Everything pulled in. So removement is from the shoulders and the hips, but think of all of it originating from the core. Tap it down. Remember, you can also just do a bridge if that's better for your core and where you are. Last one, and relax. Let's do that same thing one more time. If you're doing body weight, clasp those hands together. Keep everything nice and tight. Stretch, pull it in. Here we go. And breathe again. Even though you're getting that pullover stretch through your back, I want you to think about your core coming together and everything bringing you in. Right here. And breathe. Tight arms, tight core, core. 3, 2, 1. Yes, team. All right, this time we're going opposite elbow, opposite leg, little bicycle. Join me. Three, two, one. Take it here. Pull it over. Extend it out. Pull it over. If that weight is feeling like too much. You feel like you're using your neck. Drop the weight. Just do body weight modification. You can do one knee bridge or regular bridge. 3, 2, 1. Last time. Alternating little bicycle with or without the weights. Tuck that chin core. Engage. Tilt that pelvis. Three, two, one. Here. Bring it over. You can tap those toes down if you want. If you want a little extra tap. And tap right here. And tap. Yes, you can. Whoo. Breathe. Three, two, one. Into that high, low, low plank position. Let's come on. Your elbows first. Do some reaches if you need to stay on your knees. Stay on your knees. Here we go. Reach right and hold. Couple counts. Back down, left and hold. Try to keep those hips square. Back down, right and hold. You need to drop a knee. Drop a knee right through here. Lift. Think about mobility. Try to get that arm by your ear. Up. Stretch it out right here. This time we're going to extend it up towards our back. So open up the chest and shoulders. Reach towards your hip. Here we go. Reach. Hold. Back to center. Reach. Hold. Back to center. You can do it again. If you need to be on your knees, still get that mobility, or drop a knee when you reach. That's an option, too. Reach. 3, 2, 1. And relax. Now we're coming up high plank. We're going to reach towards our knees. Then we're going to reach. Reach towards our toes. If you want to stay on all fours, just take a bird dog. 3, 2, 1. Reach to the knee. Back to center. High plank. Hips up, heels down. So I really want you to think about the down dog so you're getting the stretch and the mobility, but think about your core doing the work. Another option is to be on the knees to press up. Then back to the knees instead of the plank. Stretch it it out one more time with that. If you can touch your ankles, touch your ankles. Otherwise, stay right where you are. It's exactly where you should be. Here we go. Touch the toes. Sorry? Toes or ankles. Reach back. Feel that stretch. Feel that core working hard. Right? And up. Right through here. Ha. Yes, you can. Last one. And stretch it back. Yes, team. Side to side. How about one last move? We'll call it a little bonus move. Not a Tabata round. But watch me here. We're gonna have these dumbbells here or have them in the. In the center. I'm gonna step wide. I'm gonna reach up, take it down. I'm gonna reach up. I'm gonna step it back. Step wide. Inside arm. Reach up, take it here. Drop to the knee, reach up. We're just going to alternate, so we're going to get mobility. We're going to get shoulders, we're going to get lower body as well. Join me here. Let's go. 30 seconds. Only one or two dumbbells or just your body weight starting that high plank. World's greatest stretch. Reach, low lunge, reach with 2, then switch it. Plank in between. 3, 2, 1. Step up. Reach up. Drop the knee. Reach up. Step it back. Step in. Reach up. Drop the knee. Reach up. Step it back. If you need to stand the knees. Keep one knee down. Stretch and back. Take it down. Whoo. Reach. And up and down. Stretch it back. Yes, team. So sit back into the child's pose. We're gonna finish with a long stretch or a longer stretch. Reach those fingertips forward. Shift your shoulders side to side. Right through here. Let's take that top arm. Let's reach under how do you feel? So those first couple rounds up top, I was feeling pretty fatigued and I still do, but I am feeling like that workout went pretty fast. Switch your arms. Take that other arm under. But still child's pose. Let me know in the comments. Did you like this? How did you feel? If you're someone who doesn't like barre or Pilates because of the flow, do you like this better? I have several workouts like this. A yoga tabata, Pilates, tabata or pyramids or interval formats if you can. Let's take it into that pigeon stretch right here. That's not right for you. Take it in that 90, 90. But if you're able, let's get pigeon. You can shift to the side. Find what's comfortable for you. I have started doing more of these formats with things that are traditionally flows and then we put them in intervals. I know sometimes that helps us follow a little better because you know what's coming up. Sometimes that makes us feel a little more coordinated. Sometimes at barre we think we have to be dancers. We don't. It's just a different type of way of moving our bodies. Roll those knees to the other side. Let's take it here. If you've been following my calendars, you know, usually day four is an active recovery day. We get a mix of mobility, some yoga, some Pilates, some bar. But I do have a lot of other bar workouts, Pilates workouts on my channel. Make sure you check that out. And of course again, make sure you leave me a comment like, like this video. Don't forget to subscribe. Subscribe to my YouTube channel. That way you always know what is coming up. Shift side to side, find what's comfortable for you here. And of course would love to have you join us in the Body Fit Athletic Club. If you're not there already. You can access all of these workouts as well as be part of the community. You get weekly live streams, Q and A's, access to our nutrition plan, ask your questions to me, to our bodyfit dietitian, and so much more. Take it right here. Have a seat, reach over to the side. Definitely get some more stretching on your own. This was quite the mobility workout, but if you get the chance, always good to get more mobility. I keep our stretches kind of short, so totally up to you. Give yourself just a second to breathe into that. Let your head drop to one side. You can even take fingertips out. Get a little stretch. If you have any questions for me, put them below. And of course, don't forget to check out everything on my website, everything on the BodyFit by Amy app, everything on the YouTube channel for free. And of course, don't forget to follow me @bodyfitbyamy on all social media. I would love to hear from you. Let's roll through those wrists. Take a second. Hand on your heart, hand on your belly. Just thank your body for showing up for you today, being here in this moment with me. I hope you leave feeling better than when you started. Let's get one big, deep breath in. And out. You did it. That was your Bar Tabata workout. Great job, everybody.