35 Minute Superset Tabata with Weights I BodyFit Strong Day #11

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your superset Tabata with weights workout. This is day 11 of your body Fit Strong challenge. In this workout we are going to be working with weights. So either a set of dumbbells or a kettlebell or both. I'll be alternating between circuits. Alternate if you can or use what you've got. We're gonna work in a superset format, going back and forth, alternating exercises and in the Tabata style 20 followed by 10 seconds of rest in 4 minute rounds. Don't worry, I'll give you lots of options to work to your level. Are you ready? Let's do it. Let's start with just a basic warm up. Go ahead and move those feet, move those arms. You can march it, you can jog it. Those shoulders try to release the tension from the day, from the week and just be here with me ready to move. Take them to the front. We're going to keep the warm up short because we're going to keep this workout short. We're going to keep it dynamic and get some movement. Prep for the exercises that we're going to do. The main goal is to get the muscles warm and ready to go. Of course, if you need more of a warm up or cool down, please get it on your own. You can check out the links in the description below. For my extended warm up and extended cool downs that are about 10 minutes each. We're just going to do a few minutes here. I promise you it is enough to get everything ready. But you do what is best for you. Let's go ahead and take it to a deep squat and then a hinge. I want you to get as low as you can if that's good for you. Open up those knees and then that hinge. We're going hands behind the head and drive those hips back. So movements we're going to be doing a lot, especially in that first circuit. Squat and hinge. Let's go two more and take it here. Last one if you can. Let's take it down and in that squat. So try to get it low. Do what is best for you. But if you're able, take the feet out wide. Little gorilla walk. We call this opening up. You can even take those hands down. Little burn. I know. And then bring them in right here and little foot pedals. So here or here to loosen up through the back of the legs. From here. If it works out for you, walk it out to that inchworm and then walk it back. We're here to here. Take it down and walk it out. If that's not good for you, you can just stay up top. You can take it back to that squat or that hinge. And let's take it one more right here. Take it down. Hold it here. Let's take those knees across. Little tap and back. Little tap and back. You're here to here. Two more opening up through the torso. Core is fired up and ready to go. Walk it back. Smell the doubts. Have it back right here. All right. So with weights alternating, our Tabata circuits. Our Tabata circuits are four minute rounds. Hold it here if you can. Drop it low if you can. Take it here, take it here. Drop that knee. Four minute rounds, alternating between two exercises. Take that top hand up, reach under, reach up. Two exercises that are going to be in the same family of muscle groups. Let's switch that same thing. Other side. So we will have a lower body superset to start off with. We'll have an upper body. Drop that knee three times. Then we'll alternate with some core and some swings in between. Reach through. Then we're gonna have a push and a pull. So those will be more compound movements in those supersets. Step it through right here. Round it up. Tap and reach across. So push and pull. And then we'll finish it out. All right, we're gonna keep it short. You know what I always say, it's about Tabata. If you've done it with me before, it moves fast. But it moves fast, right? So we'll keep the heart rate up. You'll get one minute in between circuits where you can grab some water, you can keep moving, but I will give you a cardio mobility to do. And that's where we will explain the next moves. Again, I'm gonna be alternating, starting with my dumbbells and then to kettlebells. But you use what is best for you. So keep it right here. And let's take it two. Those kicks to the front. Big stretch right here. Just flex that foot. You don't have to get all the way touching to your toes. You keep it going right there. And then let's take it to some basic jumping jacks. Nice and light. Low impact is here. We're starting with that heart rate up. I'm gonna get my airflow going. All right, team, so you keep those jacks going. Nice and light. Whatever's good for you. Watch me. We're starting with our dumbbells. Go heavy if you can. I'm gonna try with these 15s. We're gonna start With a plie. So, toes out, plie, squat, tap it in. Curtsy, lunge. Then we take it. Other side, drop it low. Curtsy, lunge. You, of course, can do this with one way, with lighter weights or no weights. Then we're taking it deadlift to lunge. So in the center, watch me hinge it here. Side lunge it out. You're gonna hinge and then side lunge. Those are two moves. Go ahead, grab those weights. Bring it center. Starting with our plie, squat to curtsy lunge. 20 seconds. Here we go. So plie, cross it behind. Get low, take it. Plie. So it's only 20 seconds. It's gonna go by so fast. Especially because we're putting more than one move in each exercise, right? One more. Yes. And breathe. All right. Keeping it with lower body, but taking it to that hinge. We've got our deadlift. Come up out of it. Step out into that side lunge. Here we go. Hinge. Side lunge. Get low. Hinge. Flat back, side lunge. If this feels like too much for you, maybe you're newer to exercise. Pick one. Just do the hinge or just do the side lunge. There we go. One minute down. If your hands need a break, take them here. We're going back to that plie and curtsy. Go ahead, get set. In 3, 2, 1. Plie. Cross behind, step. Watch that water bottle. Plie and curtsy. If you'd rather have those dumbbells down in front so you can get low. I know my legs are feeling it. I don't know about you. Yes. And breathe. All right, it's a hinge. Remember, roll those shoulders back. Drive the hips to the back. Keep the weights close to the front of your body. Here we go. Hinge. Bring it up. Step it. Side lunge. Back to center. Hinge. Feet are about shoulder width apart on that hinge. What I want you to think the most about is flat back, waist close to the front of the legs. Let's get one more. Yes, you can. And breathe. All right, two minutes down, two to go. I know those hands might be feeling it the most. Let's get it done. Stay low. Three, two, plie. And here. Can you pick up your pace, but still keep that good form? So not here to here, but here. Still getting low. Yes, you can. Down. How's that heart rate? I know mine is up, but then again. Again. I'm using these 15s. Yes. Hinge, side lunge, shoulders back, core zip. Navel to spine, weights in front. Here we go. Down. Side lunge. Really shift your weight. Remember, one of the big compete key components of the side lunge is the weight shift. You have straight leg, bent leg. Yes. Breathe. Nice team. Guess what? One more round, then we get a breather. Let's take it last time. Plie, curtsy again. If the switching feels like too much, just do the plie squat or just do the curtsy. Take it low. Chest, open and proud. Drive through the heel. Yes, you can. It's. This is your last round. A lot of lower body and breathe. When we do these supersets with lower or upper or similar movement patterns, it's tough, but you can do it. Here we go. Last one. Hinge, side, lunge, hinge side. Stay with me to finish it out. And breathe. Yes. Can you get one more each side? Yes, you can. I know that's our time, but let's finish strong here and here. Oh, breathe. Hands. Get a little breather. Grab a quick sip of water. We're gonna take it down on our mat, right? All right, team, so on your back, we're gonna get a little core interval in between. Then we're up with upper body. We're taking it here. Slowly down. Let's take those knees out, heels in. Modification. You're gonna keep this. You're gonna bring everything in with the core and the bridge. So knees out, lift in the bridge. That's your modification if you're able. We're gonna take it here, bring it here. Here we go. Everything down, everything back, everything. Join me. We're going. Breathe. 40 seconds. So like combining two breathe. Yes, you can. Down and up. Open wide. And think about closing everything in on the exhale. Lift on the pelvic floor, little lift of the hips, lift to the shoulders. Again, modification is just a bridge. Bring those knees in. You can even bring the elbows in with the core. Take it up. Yes. Last one. And relax. Awesome, team. Back up onto your feet. Grab those weights. We're going. Ah. Grab your kettlebell. Watch me here. I'm gonna start slow. We're going one row, one bicep curl if you can. I want you to take it with a little power. If you need to lunge, use that hand, not lunge. Row and curl. Then we're going to take it up top. You're going halo around your head. Stop it here. Tricep press around your head and then back. Elbows in. Tricep press. All right, so we'll alternate our row and our curl. Go ahead and get set up. 20 seconds, hinge. Here we go. You've got one row One curl. You got some power. And up. I know, right? And up. Yes, you can power it up. I know. We're sneaking in a little bit of that deadlift, right? Take it here. Last one. Good work. All right, we're taking it over your head. So core is engaged. We're going around. Triceps, back to center. Here we go. Around half halo, triceps, extension, and back core. If the halo is tripping you up, I want you to just keep the triceps right here. We're adding in that shoulder and that core, but you certainly are welcome to just keep it here. Down and up. Down and up. Good work. All right, team, switch it to that other side. We've got our row. We got our curl, right? So get it done. In 3, 2, 1. Flat back. I should have gone heavier. I know. I think I just grabbed for the kettlebell that was closest. This is my 13 pound. And up. Yes, you can. One more up and. All right, let's take it to that halo. I'm gonna switch for my second half. So you're here. Take it around to get that core. Bring it up. Here we go around. Straight up and here. Take it around and up. Yes. Feeling it. Upper body. At least we're not getting those lunges and squats right. And breathe. All right, we got two more of each. I'm gonna switch to a little heavier if you want. Team, you can take it. Row it here. Gunslinger, up to you. Here we go. You would go flat back, Gunslinger, Catch it here. Flat back, pivot or pick up your feet. If that feels too weird, just keep doing what we were doing. Flat back row. Power it up with that curl. Flat back row. Power it up. Last one. And up. Right. I know. All right, halo and triceps. Let's really get it done. Core engage. Here we go. Around. Extend it up. Yes. Take it around and up. Breathe. Here we go. Yes. So much harder with this heavier kettlebell in my triceps. But let's get it done. One more burn. Take it other side. All right, team, so remember, if you want forward, turn it into the gunslinger. If that feels good for you, you know what you're doing. Here we go. Flat turn, curl. Take it and curl. Or right here. It's a hinge, it's a curl. Take it up and up. There we go. Let's get one more. Yes. All right, let's finish out this upper body circuit. Let's get it done right here. We're gonna go through. Take it around here and up and around here and up. Triceps let's get one more with our halo. Everybody hold it right here. Let's go. Four. Just your tries. Three, two, one. Snuck that one in over time, right? Ah. All right, team, catch your breath. Instead of core, we're gonna take it with a swing. Heavy kettlebell or dumbbell. Or two dumbbells, if you got it. We're gonna sneak in a swing. So if you've never done a swing before, take it to that hinge and bring it up. We're getting 30 seconds. Take it here, power it back, drive it up, stop it short, let it drop. Are we ready? 30 seconds, core engaged. Press those feet in the floor, weight in the center, Prep it back. 3, 2, 1, take off. Here we go. Zip up that core Lift on the pelvic floor. As we squeeze the glutes, lock out the knees, push those feet in to the ground so it's not a squat and a raise. We hinge, we swing it up, we power it up, we lock it out. Yes, you can. Five seconds. Four, three, two, one. Swing and relax. Pedal those feet right here. All right, team, catch your breath. Quick sip of water. All right, we're gonna step it up a notch. Those first two rounds, they were challenging, lower and upper. But now we're gonna take it. Push and pull. All right, so keeping with our weights. Look at me. Just got a whole little family here. All right, so we're taking it. Lunge and press. So we're gonna go regular lunge, alternating press it up. Lunge and press. So big push through the feet, big push improve. Push through the shoulders. Two dumbbells is too much. Grab a one right here, and then we're gonna have one dumbbell. We're gonna do a pop up. We're gonna go a heartbeat. Pop it up. Heartbeat. Pop it up. If you would rather just squat it down. Heartbeat here and bring it up. All right, it's our push round. Let's get it done. You got it. 3, 2. Lunge, lunge, and press. Alternating low to high. Elbows in. We're here to here. That heart rate is going to get up either way. Again, if that's too heavy for you or too much. One dumbbell in the center, drive it up, push out of the heel, and push the weight to the ceiling. Right, that was our time. All right, one weight squat. Heartbeat. Pop it back, pop it in. If you don't want to do the pop up, you just take it. Here we go. Push it out, pop it back, pop it in, push it out, pop it back, pop it in. Try to stay Low if you can. We're taking it a little higher intensity this round, so you do what's best for you. If you need to walk it out, walk it out. Breathe. A lot of heart rate on this, this one, so catch your breath, take your time. I'm gonna take it to one dumbbell this time. Lunge and press. Ready? Here we go. Drop it back. Lunge and press. You do not have to go fast. Bring it up. If you're modifying the lunge, just tap it back. Take it here, take it up, take it down. And up and breathe. Yes. One more. Here we go. All right, just like that. Squat, push out. Heartbeat. Pop it back if you want. Here, push. Pop it back, pop it in. Push. Pop it back, pop it in. Push. Yes, you can. If you need to walk it back, walk it in. I know this is a lot for your legs, but you can do it. Three, two, one. Right, team. All right, so this time, if you want, you can add a little twist and a press to add some core. Here we go. Twist, press it up. Lunge and twist. You're going over the knee that's in the front. Totally optional. You can just keep the lunge and the press if that's what's good for you. Here we go. 5, 4, 3, 2, 1. This time, optional, if you want to add a push up at the bottom, since it's our push round, you can, but you don't have to. Here we go. Squat. Push, push, push. Yes, you can notice I'm going to my knees modification. Just keep it squat. Push out, push in. Here we go. Down. Push and breathe. One more round. I know, guys. First two rounds we cruise through. Now we're getting it done. Ready? Here we go. Lunge and twist and press. Lunge and twist and press. If you've got your two dumbbells, you can still do it. Just keep them close. Lunge and twist. Oh, press burn. Strong drive up through the heels. One more. Ha. Yes. All right, team, last one. I know it's a heart rate burner, so do what's best for you. You know that break is coming. Squat and press or pop back, push up optional. Down, out, Pop it back, push up, pop it in. Feels like a bonus move, right? Just getting our push in, push out. Heartbeat. Yes. One more. All the way through, wherever you are. For you. And stretch. I know, I know. Not exactly fair, right, to put that on you Stay down. We're gonna get a little core interval in between. We had just lower body, breeze through, upper body, breeze through. Now we gotta hear team okay, so down onto your side. Side into that side plank. Watch me here. We're gonna come up on the inside of the leg, and you're gonna reach up here. Two things. If that's too much, we're gonna get 20 seconds each. Just pick one inside leg, cross it over, reach it up, cross it back. Inside leg. Join me here. Take it up. Here we go. Inside leg reach. Take it here and lift. Yes. Don't worry about what it looks like. It's gonna feel a little off because you're in alignment. Last one. And breathe. You're in alignment with that side plank, but you're at a little bit of an angle for that inside leg lift. So do what's best for you, but slow it down. Make sure you're really engaging that core. In 3, 2, 1. Get low. Here we go. Inside. Bring it up. Maybe take it here. Keep that back leg there. You don't have to cross it over unless you want to. I'm gonna move my microphone. Keep it going. Yes. And lift inside. You don't have to cross that leg over. Take it one and up. And breathe. How are we doing, team? Stay with me. We are so close to being done with this workout. Let's take it up. How about we swing again before we get into that last circuit? So, dumbbells or kettlebells? Doesn't matter. If you want to do that skier swing, you can, but we're gonna take it here. Ha. Swinging just like before. Hinge, deadlift, if that's better for you. Otherwise, let's take it here. Prep it. 30 seconds. 3, 2, 1. Power drop. Lock it out. Let it drop. You've got this. Keeping that weight chest to eye level. Zip it up. You're not hyperextending or arching that back at the top. Keep it going. Right here. Keep it up. Yes, you can. 10 seconds to go in that core. Feel it strong. 3, 2, 1. And relax. Yes. Breathe. All right, team, catch your breath. We got one more round. Look at this mess I've got here. Don't do this. Make sure everything is out of your way. Okay, team, so dropping my ice. We are with a kettlebell. You're gonna take it here, huh? We're gonna take it one row here, and then pop it up with that clean one row here. Pop it up. You may want to take two hands row. Two hands. So you're hinging out of it. So it's all pull and pull. If that feels like too much for your brain or your body, row. Grab it with two hands. Come up out of it curl into it, up to you. And then we're going to take it with a little deadlift curl. But I'll talk you through it once we're there. Let's get into it. This is our pull circuit. In three, two, hinge it. Here we go. Up, center, clean. Up, center, clean. Yes, you can. And up. Yes. Breathe. Good work, team. And up. Oh, that's your time. All right, team, so let's take it right here. You're gonna take it. Kickstand, deadlift, curl it up. All right, join me here. Kickstand one side, curl. Kickstand and curl here to here. Watch my hands. You can also just keep the kettlebell right here or take it to dumbbells, if that's better for you. And relax. All right, so we're back to our row. If that clean feels like too much, because it is a quick little move, just take it with the row. Here we go. Row clean. Row clean. If you're a beginner, just take it. Row and switch it. Take it, row and switch it. That works, too. And up. All your pull muscles working together. Breathe. Turn it here. So kickstand, curl to your chest. Here we go. Down and curl. This is a lot of back, right? So if you're feeling too much in that lower back, just take it with those curls right here. That works too, right? We got three, two, one, and relax. All right, little stretch right here. Shake it out. Back to that row. And clean. Here we go. Two minutes. And up. You can also, if you're experienced, clean, Take it up. Clean. Remember, with the kettlebell, that clean is coming around. It's a spiral. It's not a flip. So don't do it unless you're experienced with it. Otherwise, just keep the row. Beginners stay here. Row. All right, Deadlift and curl. This time, let's keep our feet planted. No kickstand, just regular here. Curl. Take it down. And curl all the way down, all the way up. Squeeze. And up. Yes, you can breathe strong. Last one. All right, last round of this tabata. We're gonna mix it up. Just your row. Let's keep it low. In three, two. Alternate. Here we go. Row and row. Go heavy. Lift it strong. And here. I know it feels like we did that backwards, right? But I really want you to isolate this at the end. Usually we start, and then we build up to that compound. But isolating. Squeeze in your back. 3, 2, 1. And relax. Isolated curl. So right here, if that's too light, you want to grab those dumbbells. Grab them or let's Finish it out. 3, 2, 1. Curl it up and down. Pull muscles. Back, biceps, hamstrings, glutes. Glutes. Guess what, team? This is it. We're gonna do one more core, maybe one more swing. Three, two, one. Relax. Ah, yes. Stretch it out, huh, team? All right, Something fun for core up to you. Knees or toes. If you got two dumbbells, I want you to take them out to the side. If you got one kettlebell, I want you to put it in the center. We're gonna step back. Chest above the kettlebell. We're gonna reach, cross, reach across, reach in, Reach in. Join me here. We've got 40 seconds. Stay on your knees. If you need to, you can lay that kettlebell down. You don't need to have it up. In 3, 2. 40 seconds. Here we go. We're gonna tap across. Tap across. Reach under, Reach under. Tap, tap, under, under. Don't think too hard on it. We just want you moving. Yes. You're gonna sway side to side. That's where those obliques come in. But I want you to keep that going if you want. Tap, tap, knee, knee, tap, tap. Bring those knees. And knee, knee, reach. Yes. Knee, knee. Five seconds to go. Get that core working hard. And breathe. And breathe. All right, team, let's finish it out. Superset tabata. We got our lower, we got our upper, we got our push, we got our pull, and we got a lot of core in between. Let's finish out with one more swing. Dumbbells or kettlebells, clean up that workout space. Bend your knees to pick up those kettlebells and dumbbells, like I always remind you. Let's take it here. Core is engaged just to swing whatever is good for you. Let's finish it out strong. Last 30 seconds. Stay with me. Hinge it here. One power. Bring it up. You know, I often like to finish with the swing because it makes me feel so powerful. Dig deep. Those muscles are tired. You worked hard, but you did it. And I am so proud of you for being here with me today. Finish it out. Don't give up. You didn't come this far to not finish these last 10 seconds, because you can. You got 5, 4, 3, 2, and 1. And relax. Pedal your feet right here. Yes. Oh. Breathe. I know. Yes, you can. Whoo. Good work, everybody. Move those weights out of the way. As you catch your breath, get a quick sip of water. So proud of you for being here with me. I know that was not easy. Started off calm, added some crazy compounds. You know how I like to do but you did it. And remember, if that felt hard, it's because you were working hard and because it moves quickly. You know, I say that Tabata, we love it because it moves fast, but it moves fast. So it's over before we know it. But you really got to get your brain to keep up. So if you are new to Tabata and that felt super quick for you, you are not alone. Those of us that are not new to to Tabata, it felt super quick to us. I know we didn't have a ton of time to get into and out of those exercises, but you did it. Stretch it over to the side. Whoo. Hopefully you feel everything a little bit tomorrow. Even when you do, remember me and thank your body for working hard for you today. If you don't, it does not mean that you didn't work hard. Huh? Everybody's body is different. Everybody's journey is different. Make sure that you like this video, that you let me know in the comments what you thought and that you subscribe to to this channel when you subscribe. That helps me be able to keep making these workouts here for you. So please subscribe, let me know, huh, what you thought and of course, spread the Body Fit love. If you want to join us over in the Body Fit Athletic Club, we would love to have you. That's where you can get more personalized support and guidance on your journey. That's where you get access to me and to to our Body Fit dietitian. You get the method nutrition plan, and of course, you get support and encouragement from body fitters all around the world. Take those fingertips back. If you have a wall, put them on the wall. Look over your shoulder, taking it here. Hi. You can even grab one foot up, get a little quad stretch. If that's not right for you. If you don't have a wall, just reach to the back. I know everybody's space is a little bit different, right? In the Bodyfit Athletic Club. You can find out all that information by clicking the link in the description. And then of course, if you just want access to my weekly and monthly workout calendars, free workout calendars, make sure that you're signed up on my email list. That link is also in the description. You get the monthly calendar as an overview with the monthly challenge. And then of course, of course, you get the weekly links early on Sundays in your email along with lots of other information. And of course, check out my website and the links in the description. If you're looking for any of this equipment, the gorilla mats, the dumbbells, the kettlebells, or exclusive Body Fit apparel. Check it out. And again, don't forget to subscribe. Let's let your head drop to the side. Give yourself just a second. Ah. To get that little neck stretch. You can even take that opposite hand. Press it down here. Few deep breaths. Thank your body for showing up today. I'm thanking you for showing up today. I hope you feel energized. I hope you feel accomplished. You worked so hard, and I am so proud of you. Let's keep it going. One big deep breath in and out. You did it. That was your superset Tabata with weights workout. Great job, everybody.