35 Minute Mini Band Tabata I Ignite Day #15

Hey everybody, I'm Amy from Bodyfit by Amy and this is your mini band Tabata workout. This is day 15 of your Ignite challenge. In this workout, we're going to work your entire body for strength and cardio using your mini loop band. If you don't have a band, you can do this body weight or add a set of light dumbbells. We're going to be working in the traditional tabata format of 20 seconds of work followed by 10 seconds of rest in four minute rounds. Don't worry, I'm going to give you lots of options to work to your all you need for this workout are your mini loop bands and a mat. Are you ready? Let's do it. All right, let's start just getting our bodies warm. Go ahead and march or jog. Roll those shoulders. You can shake everything out. Trying to let all the tension go from the week, from the day, whatever it is you're feeling, let's just be here together moving our bodies and feeling good. Take those arm circles a little bit bigger. We're gonn warm up pretty short, so of course if you need more, get it on your own. You can check out the links in the description below. For my extended warm up or extended cool down. If you need a little bit more, let's go one at a time. Big arm circles here to here and then reverse them, take them to the front. Mini loop bands today I love working with bands because we can really work through the resistance again. If you don't have them, you can do this body weight on some of the upper body. You might want to switch to adding a dumbbell or kettlebell if you have it. Otherwise just get your body moving. That is what it is about today. Take it here, reach side to side. As long as you showed up, you are here, you are successful. Remember, I want you to be where you are today. Take it flat, back down and round it up and work to your level. I'm going to give you options. Minivans are nice because they give us a different challenge. Go ahead and hold it here. Roll those shoulders and you can reduce your range of motion or make your movements a little bit smaller, little bit bigger depending on what you need. And of course, if something feels like too much, you can of course do it without the band. Walk those feet in. Let's get a squat and a little hip roll. You don't have to get super deep, but just open up those hips. Squat or hip roll. One more. Good. We're gonna take it down right here. Try to sit Low in that squat. If it's good for you, hands on the ground or hands on your legs, we're just gonna extend up through the back of the legs. So just to feel that through the back, you can stay here if you want. Or if you are able, we're going to walk it out to that inchworm. Warming up through the back and walk it back all the way up and reach. You can also drop to the knees on that inchworm. Or again, just keep it up top. Let's hold this one here. Feel yourself getting that core warmed up a little forward and back and then little press up into your down dog here to here, here, right through the center. Good. And from here, we're gonna take one big step forward. So we're going right into that world's greatest stretch. If you need to drop it down or if you need to stay up top, whatever is good for you. Walk that front foot away. Drop that knee, take that top arm up, and then take that top arm, reach through, big stretch. Step it other side. Reach that arm up. Drop it down. Top arm reach through. Up. Good. Step it in. Round it up. Let's tap and reach across. All right, let's get that heart rate up. Get everything ready to go. So we're gonna have our circuits split up into lower body, upper body, and core. A few things will combine the two. If you have more than one band, we might give that option. But again, you work to your level in those circuits. Traditionally, when I do tabata, we alternate between two exercises. We are going to have two exercises per circuit, but we'll split them two minutes and two minutes. The reason for that is because with the mini bands, a lot of what we are doing is switching the placement of the bands. And we only have 10 seconds in between our 20 second rounds. So I don't want it to get too confusing. So two exercises. For instance, our first circuit is a side step and a lunge and lift. With that, we'll have side step, side step, side step, side step. 20 seconds each. And then lunge, lunge, lunge, lunge. Don't worry, it's gonna make sense as we go. It still is only 20 seconds at a time, so it's gonna move fast. But also remember, it moves fast. You stay right here. Watch me as I grab the bands. We're starting lower body, so we're gonna start with that band right above our ankles. If you need some extra time to get that band on, go ahead and grab it. We're gonna start in just a few seconds. We're starting at the ankles, that side step. Nice and wide for two. Nice and wide for two. We'll go 20 seconds and then another 20 seconds. Like that. And then we will move it above our knees. Then we're gonna turn to our lunge and lift. So it is a close lunge and a little lift. We'll go two on the right, then two on the left. All right, go ahead and bring it down. Grab that band. We got 20 seconds. Side step. Here we go. So on this, you decide how low you want to get. I love for it to be more of a squat, but it's up to you if it's better for you and where you are today. Stay upright. That works too. Breathe. Yes. Last one. Good. Remember, we got four of these. That's one. So 10 seconds to breathe. Shake everything out. Create that tension. Zip up that core. Let's start. Other way. 20 seconds. And breathe. You can get those arms pumping. That's going to give you a little more cardio with it. Your heart rate should stay up, but I want you to focus on the form. Five seconds to go. Little burn, right? Last one. Good. And relax. Our second two. We're gonna slide that band up above the knees. Remember, we're going half and half. Let's go to the side. 20 seconds. We're gonna love this workout because it is gonna feel like it goes so quickly, but we're gonna feel that burn, right? Especially doing the back to back again. Try to get low with it. We want to feel that squat, right? Yes. One more. Good. Shake it out. Now we're feeling it, Right? Same thing. Other side. This is your last round right here. Core zipped, chest open. Last 20. Can you get a little lower on this one? Drop those hips. Can you press those knees a little wider? I know it's tempting to just want to be here, which is fine if that's where you are today. But if you can get the squat, really get that range of motion, press those knees out to the side. Last one. And burn. All right, so let's keep it up top. Watch me here. We're gonna stagger train tracks. It's that little close lunge, little lift. Ready? Here we go. So lunge, touch the floor. Lift. So it's kind of like a cross between that lunge and that kickstand, right? We're gonna move our band in between, so you gotta stay with me. Five seconds. Lunge lift. Last one. Yes. We're gonna stay on this same side, but move it down to mid calf. Same motion. Train track stance here we go lunge and touch. Little lift. If you need extra balance, I want you to grab onto the wall or grab on to a chair. Whatever you need for you. But here. And lift. It's close. Those legs are close together. I know it's not our traditional lunge. Two and one. Yes. Just keep it right here. We'll start it low and then we'll go high for our last one. So other side. Core zip. Remember, it's close. It's not your traditional lunge. Here we go. Train tracks down. And lift. Balance is fine if you need to grab to the wall. If it rolls, don't worry about it. That's part of the process. I know it gets annoying, but. 5, 4, 3, 2, 1. Yes. I know. That's the biggest complaint about these bands. Go ahead and bring it up. This is our last one on this round. Let's make those legs burn. Try to get low in the lunge. Lift up. Here we go. Down. Lift and up. A little more comfortable when it's higher. Right? I wanted to give you guys all the angles right of the glutes and hips while we get that side step squat motion while we get that lunge. Really? Again, cross between the lunge and a kickstand deadlift. Last one. Yes. Take it off. Shake it out. Grab a sip of water. Tap it out right here. Who's feeling those legs? Right? That is what we're looking at, team. That is how quickly it's going to go. All right, let's get a little 20 second cardio mobility. We're gonna take a hip roll here, Step through. Hip roll here. Join me. Here we go. 20 seconds is all we need, cardio mobility. And then we're getting into our here and here. Take it up and down. How about one more each side? Last one. Yes. Catch your breath. All right, grab a band. That is good for upper body. So we're gonna start with a row. You're gonna step on it with your right leg. Lift with that left arm. In a row, we'll get two on the right, two on the left. Then we're taking it to our pull downs. Go ahead and set up. Put that band right there. Right leg, hinge it here. Here we go. 20 seconds, it's a row. If your band is tighter, you can always drop to the knee. If you need that motion, maybe you have one of the thicker bands. You can keep it here, you can keep it here. Yes. Those legs are still working. I know. We got 3, 2, 1. Give yourself a little break. We're gonna stay on that side. One more time on this side, then two times on the other. Hinge it here. Grab the band. 3, 2, 1. Bring it up. Squeeze. So core is engaged. Shoulders are square. Legs are feeling it from that last round. But I really want you to think about pulling the band towards the hip and squeezing in the shoulder blades. If it helps to bring that other arm up. Go for it. Last one. Yes. Relax. We're gonna switch our sides. So other leg. Remember, it's opposites. So I have my right leg, my right arm pulling left leg. Here we go. Pull it up. Core engage. And again. Trying to keep it square. What I mean is we're not turning with it. Again. If you don't have as much range of motion, depending on your band, drop to that knee. Still thinking like a row. Pull towards the hips. Squeeze the shoulder blades. In three, two, one. Let it drop. Bring it up One more time here. Very isolated. We're bringing that heart rate down. But don't worry, we're gonna get it right back up. Hinge it. Ready? Here we go. Balance, right? And this foot can be wherever you need it to be. And again. Hip, square, stationary leg taking the weight. So a little bonus legs, even though they're tired. I know. Squeeze. We got three, two, one. So take it off your feet. Here's what we got, team. We're gonna alternate on our first two. We'll isolate on the other. Bring it up. Side knee. Join me. Here we go. 20 seconds. So if you don't want to add the knees to it, just think of it like a lap. Pull down. Alternating lat pull down. If you want to add the knees, we get a little extra core and cardio. Right? We got five, four, three, two, one. One more time, just like that, and then our last two rounds will isolate, right? We'll isolate left. Are you with me? Sure you are. Alternating. Here we go. 20 seconds. So remember, it's not just here. I really want you to get a little bit of that side crunch, but not sacrificing that pull down. Really pull that elbow in. Squeeze back and shoulders. Four, three, two, one. And relax. All right, team. So one side only. My right, your left. We're gonna bring it up. We're gonna pull it strong again. Pull down. And in. Side knee. Here we go. One side. If that's not right for you, just do the upper body. Forget about the core. This hand is nice and straight. Squeeze. Yes, you can. Abs and arms and back. Pull it in. Yes. Heart rate. Last one. And breathe. Right now our arms are feeling it. Don't worry. We're taking it down to the mat in just a minute. Bring it up. Here we go. Last 20. Breathe. Bring it up. Yes, you can. It should be a nice change. A lot of our mini loop band workouts are longer sets because of the switch in between. This is nice. We've never done this. Tabata. 20 seconds only. Last one. Burn. Yes. All right, drop that band. Join me. 20 seconds, mobility. We're gonna reach across. We're gonna reach over. Here we go. 20 seconds. Reach, reach, reach, reach. Stretch out the arms and shoulders. If you want more cardio, you can make it a little more of a tap if you want to keep it straight. Mobility, just get that reach. 5 seconds to go. 4, 3, 2. Finish it out. 1. Breathe. Quick sip of water, meet me down on the mat. All right, first half, we got our bicycle, so heavier band if you got it. We're gonna put it on our feet. I'm gonna give you an option to modify with just a bridge lift. But if you can, we're here. Watch me here. We're pushing, we're pushing. Modification. You're just gonna lift from here, or you can take it just with a bridge. So join me here. Second half, we're gonna roll it up. We're gonna flip over into a plank jack. So core and cardio. Lift it up. Tilt the pelvis, start with the legs. Here we go. So I want you just to start right here. Really think about everything pulling. In our first round, we can just do the lower body to really get our bearings. Remember, you're pushing, but you're also pulling. Think about that pull in with the knee and how that connects with the core. Everything pulled in. Hips to ribs. Ribs and hips together. Last one. Relax. All right, again, remember, bridge or here to modify. This time, we can add that upper body again. Tilt the pelvis. Here we go. Slow, controlled. You're here. You're here again, thinking just as much about the pull in with the knee as you are pushing down. You decide if you want to keep it a little higher or if you want to keep it a little lower. Up to you. Three, two, one. All right, we're staying here. Let's keep it moving. Try to take those feet a little wider. Here we go. Little wider means you're going to get more of those hips, right? So everything through here. Still pushing and pulling, still rotating. With that torso modification is, of course, that bridge of that knee lift. Keep it moving. We're almost done right here. 5, 4, 3, 2, 1. Last round. If you want, we'll add A little pulse for 3. 3, 2, 1. And switch up to you or keep it regular. Ready? Here we go. Pulse. 3, 2, 1, switch. Pulse the knee in as you pulse the shoulder across as you push that leg out. As everything contracts, keep it pulled in in the center. Make sure you're breathing. So many things to think about. Last one. Yes. Other side. And burn. Go ahead and sit up. Turn over into a plank position. You got your band mid calf. Go ahead, get set up right here. We'll give ourselves just a second on those elbows. If you're modifying, just tap it back. Otherwise, join me here. Let's start with a tap out. Tap out, tap out, tap out. Core is engaged all the way through. Yeah, like you have time to do it. Go ahead and bring it up above your knees. We're gonna do this the same thing from here. Let's get it done. Ready? Here we go. Tap it out or jack it out. Whatever you got. If you want to add a little extra, take it up and jack. Take it down and jack. Totally optional adding a little upper body, but let's make it work. Wherever you are is where you need to be. Three, two, one. Last one, team. That plank press is optional. Tap it out or jump it out with a jack. Let's get it done. Last round in three, two, one. Here we go. Tapping out or jacks or take it up and jack. Take it down and jack. Take it up. Yes, you can. 10 seconds slow. You don't have to take it fast. I want good form. We got three, two, one, breathe. That was a doozy, right? Halfway done with this workout. Don't worry, guys. We're gonna get through the second half quick. Cause we can no cardio mobility after that. I just want you to shake it out and grab some water and come up on to your feet. All right, since we got a little lower body on that, we're going to take it to upper body. We're going to switch. We got upper body lighter or medium band. Here's got what we got, team. We're gonna hold it at the hip. We're gonna do biceps two rounds. Biceps two rounds. I'm going to give you the option to step it out. If you want a little extra, you're going to hold it at the hip. Then we will hold it here. And we'll go triceps extension. So grab it here, hold it down at the hip, wherever you need to be to give yourself that tension. Here we go. You're pulling across your body. I know it's a little weird. So depending on your band. If this feels way too light and flimsy, take it down. If you got just enough, keep it where you are. You can add a little tap. Pull it across. So very different angle than your traditional biceps. Yes, you can. Good. Relax. Same thing. Hold it down here, here, Wherever you need to be. Pull across your body. Tap it out if you want. Same side. Looks like this. Bicep curl. Three, two, one. Here we go. Up and down. Up and down. Squeeze. I know a little bit strange. Biceps are always weird with the band, but we're gonna get it done, that's all. We just got one minute of them. Three, two, one. Shake it out. Right here. Same thing. Other side. So by now, you probably know where that band needs to be. Think about that core engaging. Everything pulling in, right? Keep it moving. Ready? Here we go. Take it up or just here. Find where you need to be. So by holding this here too, you also get a little tricep extension. But if you you need to be here, that works too, Depending on where you need to be for you, right? Your workout, be where you are today. You do you. Last one. Relax. Shake it out one more time on that side. Then we got triceps. We'll add some movement to that too. Here we go. In 3, 2, 1. Take it up across your body. Arms totally isolated, right? Yes. Breathe. Yes. We got three, two, one. Shake those out. All right, we're grabbing our band like this. It's a tricep extension. This band is holding it nice and tight. This one is pushing out. Ready? Here we go. Start with the triceps right across your chest. Extension. Extend. If you feel like you can only get here, bring this in a little closer. If you want side step or side lunge up to. You can look like this. But if that's too much, I want you to focus on the arms. So don't get too wrapped up. Relax. Same side. Don't get too wrapped up on that side. Lunge. You can just side step or you can just isolate the arms. That's what we want. Are these tries ready? One more time. This side out. And two, one. Shake those out. All right, we're grabbing our band like this. It's a tricep extension. This band is holding it nice and tight. This one is pushing out. Ready? Here we go. Start with the triceps right across your chest. Extend. If you feel like you can only get here, bring this in a little closer. If you want side step or side lunge up to, you can look like this. But if that's too Much. I want you to focus on the arms, so don't get too wrapped up. Relax. Same side. Don't get too wrapped up on that side lunge. You can just side step or you can just isolate the arms. That's what we want. Are these tries ready? One more time. This side out and in. Start here. Core is engaged. Little side tap, just like we did with the buys. Or side lunge. Get deep. Push out of it. Push into the hip while you're pushing into the elbow. 5, 4, 3, 2, 1. Hopefully you've noticed that I'm trying to make one of the exercises in the rounds a little more cardiovascular. That's on purpose, but you always have the option. Same thing. Other side. Core engage. Here we go. Other side. Yes. This other one is burning, right? Because it just worked. Think about that core. Think about that tricep extension, elbow extension if you want. Step it out. Or side lunge deep. Yes. Into the hip. As if our legs need more work, which they don't. Last one. And breathe. Same thing. Other side. They are taking it back to lower body. Let's get it done. Core engaged. 3, 2, 1. Triceps. Tries and buys. We got lots of back and shoulders in that first round of upper body. We got some chest and shoulders with our core. Now we're taking it here. Breathe. We got three, two, and one. Shake it out. Yes, you can. Yes, you did. Put that down. Catch your breath, team. All right, so I want you again. Little cardio mobility. 20 seconds. We're gonna actually take it to that curtsy. Rainbow arms. Rainbow curtsy. Rainbow curtsy. Join me here. Big arms to stretch through. If you want more of the mobility, just to tap behind. If you want more of the cardio speed skater. Right? Get it done. Up to you. If you need a more of a real break, you just get a real break. We're taking it back to lower body. It's gonna be a good time. Yes. And breathe. All right, grab that thicker band. Last thing up top. We got some lower body. We're gonna stick our feet in. Here we go. Breathe. We got it right here. Ha. Let's take it. Keep it low. We're gonna take it side step. So we're out. And we're back. If you want, you can lift it and lift it, but we got side and lift. Ready? Here we go. At your calves. And lift. Flex that foot. This stationary leg is a little bit bent, right? We'll go two times this way, two times the other. And breathe. Soft knee right here. You're gonna feel. Feel both Legs working. Trying to go out as much as you can. 3, 2, 1. Try not to lean stable in that stationary leg. Core zipped through the hip, through the glute. One more time. Other side, very focused. Out and up. Yes. Out and up. So close to the end of this workout. So just hang with me. Breathe. Take it out. And up. Yes. Up and up. Yes, you can breathe. 3, 2, 1. Shake them out. We're gonna do same thing. Other side. So stationary leg is here. You can tap it if that's better for your balance, or flex that foot, lift it, but try not to lean into it. Two times this side. Tap and tap or lift and lift. Lots of core. Up and up. Breathe. So very isolated today, right? A lot of times we put those bands together or we have those longer muscle endurance sets. Today it's all about the quick burn and breathe. 20 seconds. Last thing up top. Let's get it done. Here we go. Core engage. Ready? Let's take it going. Up and up. Breathe and breathe. Yes, you can. Yes, all the way through. Push into that stationary one. Lift high. Not just a little kick. It's a squeeze. Last one. Bring it up above your knees. We are down on your back. Tricked you. Now we're getting all wall glutes. Let's take it up right here. It's a bridge. Press out. Join me as soon as you're ready. I know. Push up and in. It might take you a second to get down here. That's okay. You still got three more rounds of this. We're gonna mix it up. Push up and in. Down and out. Yes, breathe. Good. Shake it out. All right, one more time. Just like that. Make sure. Make sure those heels are in close. If you want to take the shoulders over and then go out and in. Here we go. Up and out and in. Little chest fly up to you. You could add some weights if you want, but we don't got that much time. Let's just keep it going. Just think about mobility, right? Squeeze and out. Lift and out. Booty good. Relax. All right, team, so bring those heels together, those knees out. It's a little froggy pump. We're just keeping the knees out the entire time. Lift and lower if you want. Watch my arms. I'm doing a little mobility. Shoulder raise. Right, Take them up. Bring those heels in close. Yes, you can. Breathe. Squeeze. Let's get that burn. Yes, I know. And relax. All right, team, shake it out. One more time with the frog, but I want you to add that extra push. And again, moving the arms for mobility in Three, two, one. Here we go. Press out and out. Out. So keeping the knees out, but little extra push at the top. Don't think too hard on those arms. We just want mobility. Even if you just leave them right here, you're gonna get that mobility, right? Squeeze. Yes, you can. Last one. And relax. Take that band off. Sit up, get a little hip stretch. Yes. All right, little bonus half round right here. We're gonna get into our side plank. All right? So we're getting upper, lower, and core. If you got two bands, keep them right here. We're gonna move this one above your knees. Watch me. We're coming in a clamshell. You got this top hand here. If you want the full effect, you're gonna do that row while you open up the knees. If you want the real full effect, you're gonna add a side bridge or a side plank with it. Totally up to you. Go ahead and get yourself banded up. We got two each side. It's a half round. All right, we're so close to being done. Let's finish this out. Strong core engaged. If you want to just do the clamshell, if you want to just do the lift, if you want to just do the row or any combination of that, but let's get it done. Everything's pulled in. We got lower, we got core, we got upper hand here. In 3, 2, 1. Here we go. 20 seconds. And breathe. So this hand is pushing down. You're lifting in the hips. You're opening up the knees. So many things for your body to think about. I know, but we just got two rounds of 20 on this side. Pull that elbow up, and if you can, pull it behind upper body. There we go. Yes. Last one. Relax it right here. If you need a little stretch here. Same thing. This side. Then we got two rounds. The other side, we got a half round, half Tabata. Three, two, one. Bring it up. Last 20 this side. And breathe. Yes. Burn. So close. Finish it out. 3, 2, 1. Relax. Shake that out. Roll it over to that other side. Same thing here, team. Let's get it done. You have all of those options together or separate. Roll it up. 20 seconds. The arm might be the trickiest, so if you want to just keep it here or again, you can just do the side plank. Just the clamshell. Any combo works, we're getting it done. Breathe. 2 and 1. Relax. Last one right here. Core zipped, hand down. Zip it up. 3, 2, 1. Here we go. And up. Last one. Here we go. Yes. Burn. I know. I'm feeling it too. Yes. Breathe. 3, 2, 1. Relax. Bring it up. On to your feet. Right where you are. We're gonna get one 30 second bonus. It's up to you. Pull it down, pull it down. Little jump if you want. If you want to just do that Jack, you can. If you want to add a little bit, little upper body. Let's put your hands through. Pull it right here. 30 seconds, then we're done. We're stretching in 3, 2, 1. Here we go. And up. Low impact. Step it out and pull it out. If you don't want to use any bands, don't worry. Or just put them wherever you need a little extra, whether that's lower body or upper body. We're halfway there. Let's get it done. Breathe. You're still going to get a lot of heart rate and a lot of burn from this low impact version. I know. I forced you right into it. We got three, two, last one and breathe. Shake it out. Oh, man. Team, what do you got? Shake it out with me. Breathe. Quick sip of water while you tap it out. Quick stretch today. Of course, if you need more of a stretch, get it on your own. I want you to shake all of that out. You did it. I hope you're feeling good and strong again. We've. I don't think I've done a minivan Tabata. It's a fun format because it moves so fast again, that's probably why I've avoided it because there's a lot of switching of the band. But that was kind of fun, right? Keep it the same for two minutes straight and then switch it up. But keep it same muscle groups. I hope you had a good time. I know I did. And it did go fast, right? I'm tired. Reach those thumbs back. Grab if you can. Open up that chest. Of course. Don't forget to let me know in the comments what you thought. Leave me a comment. Let me know. Like this video. Don't forget to subscribe. If you can grab onto the wall or sit in a chair and sit into that hip, make sure you get a lot of this hip stretches. You may even want to take it down to a pigeon or a hip stretch on your back or on the mat. Lots of hip work today, right? So leaning into that again, if this is not comfortable for you, sit on the edge of the chair. Subscribe. When you subscribe, that helps me keep making these workouts for you and make sure you turn on those notifications. You'll always know when new workouts are coming up or when we have a new Challenge, live workouts, all of it. And of course check out all the links in the description below. If you are looking for these bands you can find my affiliate link in the description. Check it out there. These are my favorite and you can get some really good deals. Sit back other side. And if you're looking for any other equipment, dumbbells, kettlebells, TRX mat also there. Oh and of course if you're looking for more support and accountability, join us in the Bodyfit Athletic Club. That is where you get access to me and to our Body Fit Dietitian Live events, Q&As the method Nutrition plan. So much more. Join us there. Let me know if you have any questions. Follow me at Bodyfit by Amy. Don't forget to subscribe. One big deep breath in and out. You did it. That was your mini band Tabata workout. Great job everybody.