40 Minute Tabata Sculpt with Weights Workout

In four minute rounds. The difference is we're gonna add some sculpting, so we're really gonna make it burn. And we're gonna add some cardio. Getting that heart rate up. Are you ready? Let's do it. Let's get right to it with a dynamic warm up. You can march it, you can jog it, whatever is good for you. Let's loosen up those shoulders with a little roll to the back. Make it bigger as you go if you have that range of motion. And then back to keep this warm up short and dynamic. Of course, if you need a longer warm up or cool down, please get more on your own. You can check out the links in the description below for a longer version of my warm up and my cool down. Always a good idea if you have time to get more. But of course, we're going to cover it here with some movement. Prep. Blood flowing, muscles warm. Getting everything ready to move. Let's take those arms out nice and wide and just shift your weight as you roll through those shoulders. Elbows and wr can sink a little deeper. Opening up the hips, opening up through the arms. Then step into it. Open it up. Step into it, open it out. Should feel that heart rate getting up again. We'll keep it short, but the goal is to get the body ready to move. One more each side. Good. We're gonna hinge it right here. It's called a good morning. Little hinge, little squat. So watch me. Hands behind the head. It's a hinge. It's squat. Two more. It's your deadlift motion or the prep for those swings. Here to here. Standing this way. We're just gonna tap it back reach. Tap it back reach. So opening up the hip, if you can drop it low into that lunge. That's too much for you right now. Just keep the tap. Breathe. Two more. Let's hold this one down if we can. You can be here. You can stay up top if you can. Drop it down. Drop that hand. Reach it up. Slide that front foot out just a bit. Drop that back knee. Three, two, one. Step it in right here. Other side. Reach it down. Reach it up. Slide that front knee out. Drop it. Three, two, one. Keep that. Or this time we're gonna take it instead of back up to the standing position. You can do that if you want. Or if you'd rather, we're gonna step through with the plank. Reach up one. Just your legs. You're just gonna reach and back. Or from the standing position, you're just reaching back. One more. Good. Pop it up into that down dog in that plank if that's where you are. Otherwise, just hinge it again. Good morning. Reach back. Two more. Yes. Last one. Walk those hands back. Hot here today already. Tap and reach. All right, Tabata sculpt. So we're gonna get strengthening, we're gonna get sculpting, we're gonna make those muscles burn and we're going to get some cardio. So here's what's different about your tabata rounds. Tabata, traditional tabata that we're doing today. 20 seconds of work, followed by 10 seconds of rest in four minute rounds. So that is eight rounds of those 20 second intervals. Take them up high. Right here. The difference, usually we switch between two exercises. This time we're sticking with one exercise the whole time. However, some will be right side, left side. And each round is going to be a little bit different. So you're gonna have to pay attention a little bit more. But I promise you, it's not super complicated. Everything starts with your base level. You're back to basics, pure strength. You can always stay right there if you want, or you can add on. We're adding on for a little bit of a more dynamic movement in that second minute, Third minute, step touch right here. Third minute. We are taking it with some pulses or a little bit of sculpting. And then that last minute, that Last set of 2. 20 seconds, let's come back up the hamstrings, kind of pick up that pace if you can, because we're gonna get the heart rate up. That last minute is your cardio round. We will add a little higher intensity. Sometimes it's higher impact, but sometimes it's not. But you pick your level and be where you are today. That is all that matters. We'll get some swings in between. We're gonna be lower body, then upper body, then core. Lower upper core. We'll get it done fast. Promise you're gonna feel good. All right, so go ahead. You can pick dumbbells or kettlebells. I'm gonna start with my dumbbells. When we get to that last cardio round, for most of them, we'll put them down. But it's up to you. We're going to start with your basic lunge. You're dropping back, you're bringing it up. You're pushing through that front heel. You can have one kettlebell down or center. You can have your dumbbells down or racked. But we're starting. Right foot forward. Tap it back. 20 seconds. Here we go. So you're down, you're up. If you need to modify, of course, reduce that range of motion. Don't go as low. Push you that front heel. It's only 20 seconds. And then we're switching to that opposite leg. You're here. Five to go. These rounds are short, so make them work. Last one. Breathe for ten. Exact same thing. Other leg. All right. Other foot forward. Core zipped, Shoulders back. Find that good balance. Here we go. Other side. Lunge. You might find you have a little more range of motion on one that is okay. That's normal. Press up and through, down and up. Stay with me. 10 seconds to go. You don't have to rush that pace because we only got 20 seconds. In fact, I'd rather you get good form. Last one. Yes. Into minute number two. This time we're gonna add a little crossover. Watch me one time. Back to that first leg. Curtsy, crossover. Back to center. And here, join me. Lunge, cross, curtsy, cross, and up. Try to get low, stay low if you can. Then all the way up Again. Modification here. Tap here and up. Yes. And breathe. Shake it up. Not very many, but you can do it. Let's do same thing. Other side, lunge it back, cross into a curtsy, back to lunge and up. Here we go. Lunge, curtsy, modification. Just stay a little higher, but keep that control in that front leg. That curtsy is too much. Just keep that regular lunge. You can always stay back to basics. That's the idea. That first round always gives you something to stick with. Ha. Breathe. All right, team, third minute. We're adding some pulses. Pulse for three, cross it over. Pulse for three. You can keep it there or tap it in between. Ready? Here we go. 3, 2, 1. Cross over. 3, 2, 1. You can stay low the entire time with those pulses or tap it in in between if you need that. Break. 3, 2, 1. Tap. 3, 2, 1. Or stay low. 3, 2. Cross it. Yes. Burn. I know they're getting tired, but still. Stick with me. We are so close, and we're gonna put those weights down in 20 seconds. Here we go. Pulse. Three, two, one. Cross. Three, two. If you need to stay high, stay high. But if you're just getting tired, challenge yourself to get a little lower. Even if that means you tap it in in between. Go for it. Yes. 3, 2, 1. Cross. Nice, team. Take those dumbbells or kettlebell out of the way. No weights. We're gonna jump it with the knee. Cross, knee, jump, or drive the knee up. Here we go. Lunge, Knee, cross, knee or Here, you don't have to jump, but we're getting cardio, so pump those arms. I know it's burning, but you got it. Stick with me. 5, 4, 3, 2, 1. Why was that the hardest? Right? No, wait. Catch your breath. Let's do it. Same thing. Other side. Last 20 seconds of this round. Here we go. Lunge, knee cross, little jump at the top if you can. Still try to stay low if you can. No jump is required. We just want the cardio. Yes. 5, 4, 3, 2, 1. Grab a quick sip of water, right? So that cardio is last on purpose. So you know you have that breather coming. Catch your breath. Tap it out. Quick sip. We're gonna keep it going. Excuse me, dumbbells. Out of the way, kettlebell, if you got it. If you want it heavy to medium, kettlebell, I'm going with my 8kg. 17.6lbs. We're starting one side, staggered row. We'll keep it all on one side. Stagger here. Bring it up. Drop it down. Zip up that core. Here we go. Bring it up and down. So not much rest in between. You can do it. Bring it up. That's what you guys asked for, right? So your hinge weight between those two feet. Bring the elbows up, chest low. Squeeze. One more. Good. Set that weight down. Turn yourself around. Same thing. Other side. Shoulders back. Core. Zip. Knees soft. Hinge it here. Elbow. All the way up, all the way down. Go heavy. Here we go. This is base round. You're back to basics. You can keep it here the entire time if you want. It is up to you. Squeeze. Ah, yes. Two more. Good. And breathe. We're turning it this time, guys. We're going one in, one out. Close and wide. I'm gonna stagger in front of you. Hinge it. Other side. Here we go. One in, one out. In and out. Yes. And breathe. Keep it going. Three, two. All the way up. Last one. Drop it down. Same thing. Other side. Make sure when you drop it down that you come up so you can stretch out that back. We're making it all work. Hinge. Here we go. One close, one wide. The idea is that we get these short rounds where we really push it with the weight. But that lower back is supporting. I think I forgot my count. Up and out. Take it up and out. Two more. Yes. Breathe. Burn. All right, team, you can keep it up top if you need to modify, especially pregnancy, early post doctor. Otherwise, here we go in that plank. Bring it up one side. Bring it up. Bring it up. Yes. So we're adding that Core. No pulses, but support. Try not to open too much in those shoulders. You need to stay on the knees. You can. Or stay upright if you can keep it here. 3, 2, 1. I'm gonna turn so you can see me. Same thing. Other side, team. Core zipped knees. Standing or plank. 20 seconds. Bring it up and down. Bring it up and down. So that heart rate should already be getting up again. Try not to twist too much. If you need to, you can bend those knees. Keep it here. Bring it up and down again. That core. Adding in the core, but also making relax everything. Work harder. All right, team, you can keep it there, you can keep it standing, or you can add a little pop up. You're gonna pop up here. One side. Pop it back. You can have your hand on the ground if you need to. Let's start in three, two, one. Here we go. Take it up, pop it back, take it up, pop it back. If you don't feel comfortable with that hand there, take that hand down. In between, flat back up again. Modifications. Stay up top the entire time. Just adding in that cardio. Up. Controlled. Yes. Relax. All right, team, last 20 seconds. Let's get it done. All right, remember, you can put the hand on the ground, or you can keep it on that kettlebell. Do what makes you feel most secure. I keep missing my mark on my time. That's all right. Let's get it done. In three, two, one. Here we go. Flat back. Pop it back. Pop it up. You can walk it back, too. Or again. Keep it standing or keep it on your knees. We're just adding that cardio. And up. Yes. One more. Good up. Ha. Yes. Relax. Grab a quick sip of water. Let's take it to a swing. Why not? All right, team, so dumbbells or kettlebells with your swing. If you have never done a swing before, we're gonna keep it with just a deadlift right here in the center. Roll those shoulders back. Your deadlift is here either with your dumbbells or your kettlebell. You can have one dumbbell in the center. If you don't have kettlebells or two dumbbells, ski or swing on the side. Let's roll those shoulders back. Let's zip up that core. Let's give it all we've got. Remember, you're locking out of the top. Let it drop. Grab that kettlebell. Prep it back. Three, two. Kettlebells or dumbbells, power up. Oh, man. I meant to switch to my heavier. Go heavy if you can. These are big, strong muscles. Your entire body is working to get it done. So breathe. Bring it up. Squeeze. You got it. Lock out. In the core, in the back of the legs, in the glutes. Arms are just along for the ride. That's why they're staying low. 8, 6, 7, 6, 5, 4, 3, 2, 1. Swing. And relax. Pedal your feet. Yes, team. Catch your breath. Quick sip. All right, so we are going to a windmill. So it's up to you. You can do dumbbells or kettlebells. If you want to have two dumbbells, you can do it here. If you want to have one kettlebell, which is what I'm going to do, we're going to start low. We're going to take it high. Then we're going to add that side knee for pulses, and we're going to add it for cardio. So you decide if you want to be low or high with that. I'm going to keep that same kettlebell again. Dumbbells work, too. We're going to start low. If you have your dumbbells, you can have one up top. It's going to look like this. Turning that toe out. You're down, you're reaching it up. It's only 20 seconds. Then we get the other side. Then we'll add that side knee, and we'll take it high. All right, Zip up that core. Hold that kettlebell in the center. Shoulders back. Should be ready to go. Three, two, low. Here we go. Totally fine if you want to start it higher again. If you have dumbbells and you want to have one up top. But sometimes it's a good idea to start low just so we can really get a feel for the motion. Really work on that mobility before we add the high weight. Right. A lot of times people tell me they don't feel it as much low. I want you to push your flexibility, right. So you really feel it. One more. Yes. Breathe. Sometimes when that happens, it's because we're here versus really trying to stretch with it. 3, 2, 1. Take it here and up. So, core round, but it's standing course, so you really gotta focus in the center. Breathe. Because we just got those planks with the row, right? Take it up and down. Yes. One more. Good. Now we're gonna switch it to high, so keep it in that same hand. If you want, press it up. You're here. Join me if that's good for you. Here we go. If that's too much, keep it low. You're still getting those obliques. You're still getting the stretch and up. Take it down and Up. Yes. Three, two, one. Relax. I know it's a long windmill round, but enjoy the break for your heart and lungs, because it's coming. Press it up. 3, 2, 1. Up. And really use this time to focus on that form. Nice and slow. I know some of you guys think if your heart is not beating super fast or you're not feeling burn everywhere that it's not working. Trust me, that is not the case. Always working slow is often better. Good. And relax. All right, team, so we're adding that side knee. It's up to you if you want to go low. That's what I'm gonna do. Or if you want to keep it high. Here we go. I gotta avoid my light up top. Take it side and knee. Pull it in. Controlled and power. You can be here, too. Looks like this. Down shoulder. Press with it. Right. One more. I can't even get this one down. Other side. I can do that with my lighter kettlebell. Turn into it here. Should feel that heart rate creeping back up. Three, two, one. Down. And up. Yes. And breathe. And up. Keep it going, team. In and out. Slow and power. Good. Weight out of the way, team. All right, cardio. Let's go for it. 2 sets of 20. Try to bring it up here. Hold on if you need to. Low impact or high. Here we go. Power up. Power up. Side knee. You can jump it if you want. Whatever you got, you're gonna break from the weights. So I want you to keep it going, right? Pull it in. Jump it if you can. 3, 2, 1. And breathe. Same thing. Other side. Catch your breath. Side knee. Pull it in balance if you need to. Low impact or high. Here we go. Bring it up. Last 20. Then we're getting a quick break. We're going right into some lower body. Keep it going. Yes. Breathe. Jump it if you want. 5, 4, 3, 2, 1. Quick breather. Yes, team. All right, catch your breath. All right, team, so we're gonna keep it with that kettlebell or dumbbells, whichever is good for you. I'm gonna take it with my dumbbells. Lower body. We're gonna start with that transverse lunge squat. We're opening it out right here. You're squatting it down. You're stepping in. When we add on, we're gonna go all on one side to transverse to side lunge. We'll start. Just transverse one side. Here we go. Open up with a diagonal. Here you got 20. Open it up if you want. Hold those weights in the center. Get low, especially on this first one. So the idea is that we open up in that diagonal plane, our transverse plane. Again, no, Weight would be fine, too. But if that feels like too much, just take it to a sumo squat. Relax, shake it out. Your hips are going to feel nice and open after this round. We're getting that mobility, too. Same thing this way. If that feels like too much for your knees, just keep it center. Here we go. Squat. And back transverse, so it looks just like a sumo squat. You can stay here if that's better for you. But again, we want the mobility work. We want the hip action. Squeeze. Yes. Three, two, one. Shake them out. All right, we're gonna take it all on one side. We got transverse. Take it over side. All same side. Here we go. 20. Transverse, side lunge. Open it up. Breathe. Again. Try to go heavy because they're staying low the whole time. Feel those hips opening in different directions. That's why we need this kind of work. One more. Breathe. Yes. Shake it out. Same thing. Other side. Let's get those legs working. Transverse, side lunge. Other side. Take it out. Side lunge, low to high. Step it in. Shift that weight. So we got inner thighs, glutes, outer thighs, hips, quads, and hamstrings working the entire time? Yes. Breathe. Good. Catch your breath. Minute number three, we're gonna pulse it. So pulse in your transverse for three, step out wide. Pulse it here. If you need to tap it in in between, you can. Here we go. 3, 2, 1. Step. 3, 2, 1. 3, 2, 1. Yes, you can tap it in in between if you want. Little pulses. Squeeze inners pulse. Shift the weight. One more. Yes, Good. Shake it out. All right, again. You can step and step or tap it in between. Here we go. 3, 2, 1. Low. Shift to the side in that side lunge pulse. Stay low if you can. Yes. Breathe. You got it. Burn our cardio round. We're gonna mix it up a little bit. Last one. Good. Drop those weights to the side. Minute number four. Watch me, team. We're just gonna side lunge shuffle. Join me here. Here we go. Side lunge. Alternating, no weights. You decide if you want more of that cardio, really shuffle. If you want to keep it low impact, just step into it, reach it up, reach it down. Yes. Breathe. Good. Three, two, one. All right, how those hips feeling? Let's go. Transverse squat jump. So here, jump here, jump in three, two. Last cardio. Here we go. You can tap it in between, reach it up. You can jump it in between. Or 180. Transverse up to you. You got five seconds. Whatever works. Get that cardio Burn out those legs because they get a break. Three, two, one. Relax. Yes. Right, quick sip. All right, team, we're taking it too. Some upper body. Ha. Curl and press. I'm gonna stick with my dumbbells because we're going to be mixing up our angles. If you only have a kettlebell or you want to use that kettlebell more, go for it. Oh, no. It's not exactly alternating. We did dumbbells, kettlebell, kettlebell, dumbbells, dumbbells, kettlebells coming. All right, bring it right here. We're just curling and pressing in. 3, 2, 1. We're up, we're out, we're in, we're down. So this first round, if you have your dumbbells, it's your traditional palms in, elbows out, wrap them in, take them down, up. If you got your kettlebell, obviously you're in the front. It's that hammer grip. Last one. Down, down. This time, hammer curl. So straight up, straight down. You can always alternate if you need to. 3, 2, 1. Here we go. Arms up and down. Arms up. Yes, team, there we go. Keep it going. Up, up. Last one. Good. Right, we're only on minute two. What are we gonna do? All right, this, guys, let's go already to our pulses. In 3, 2, 1. We're pulsing. 3, 2, 1. All the way up pulse. 3, 2, 1. Wrap them in. 3, 2, 1, 1. From here, as we wrap those elbows in and up. Watch me. We're getting that chest working, right? Because we're not doing a traditional chest press. 3, 2, 1. 3, 2, 1. Shake them out. Give your hands a break if you need it. Same thing. Hammer grip. You can do it. I know they're tired, but let's get it done. Here we go. Pulse, pulse, pulse. Rack them up. Pulse and down. Pulse, pulse, pulse. And up. Yes. And breathe. Up and relax. Nice team. All right, that's two minutes down, two to go. We're gonna add a squat to it. Let's get it done right here. So curl, squat, press. Sorry. Regular, regular press and in. Regular press and in, huh? Yes. You can make it that clean if you want. Huh? Burn. Now that hammer grip. If you want to take it to that clean. If that's good for you and that press, go for for it. Otherwise, curl, squat press. Here we go. Clean squat press. There's that heart rate. You knew I couldn't keep everything isolated, right? We had to get some upper and lower together. Take it up. Whose arms are feeling it? Mine. Yes. One more. Good. All right, guys, last minute. Drop them down. Stretch it Out. How about just some straight up cardio? Let's start with our uppers. Uppers. You got it. 20 seconds. Uppers. You can keep it slow, you can keep it quick, you can run it, but we're getting cardio using those arms. We're gonna jab for shoulders next. Keep it going. 5, 4, 3, 2, 1. Stretch it out. Yes. How are they feeling? All right, team, same thing. Forward or staggered? Jab, jab or quick? Get it done. Here we go. Wasn't really fair because that squat, curl, press, curl, squat press was cardio as well, right? Twist it, twist it. Punch it strong. Yes. You can do it. Quick ones for five, four, three, two. Breathe. Water. We're gonna swing it again. Team. Yes. Ha. How we doing? We're getting close to the end of this workout, so let's get it done. I know these are long sets, right? Usually that tabata feels like it goes a little quicker, but because we're doing the same exercise. I know. Feels like it's going a little slower, but look at that. We're almost done with this workout, so maybe it is going quicker. All right, so you can swing it again. Kettlebell in the center. Two dumbbells. Modify with that hinge that deadlift. I'm gonna go with my dumbbell skier swing today. Roll those shoulders back. Zip up that core. Give yourself one little test. Deadlift. If you need to stay there, stay there. Otherwise, let's prep it back for those swings. Shoulders back. In three, three. Hinge it. Two. Power it up. Here we go. Bring it up. So whether you have the dumbbells or the kettlebell, push your feet into the floor. Drive it up, drop it back. Drive it up. Yes. You're not arching your back at the top, so really try to be straight up and down. Zip up that core. 4, 8, 7, 6. You're reacting. Swing. Let it drop. 4, 3, 2, 1. Swing. And relax. Yes, Team. Pedal. Oh. Breathe. All right, catch your breath. Bring it here. All right, team, let's take it down for a little bit of core work right here. We're gonna start with our side plank. We're gonna turn side to front. So we're gonna go side on the left, then side on the right, then turn into it. Then we'll add some dip pulses, and then we'll turn to that front plank for our cardio. So, of course, bring it down. If you haven't joined me already, our whole Tabata round is down here. Do the best you can. If you need to be on that knee, you can. Especially knees. If you're in my pregnancy early much pretty postpartum healing. A diastasis crowd. Go ahead and bring it down. Bring it up in that side plank. Three, two, one. You're holding 20. So we're just here. Whatever is good for you. Feet stacked, hand up or down. Although if that hand is down, make sure you're not leaning into it. Knee can be up or down. Core zipped, chest and shoulders open. Lifting with that pelvic floor. Three, two, one. Relax. You can just swing it right over. Just switch. I'm gonna come on this side just so you can see me. Same thing from here. Elbow beneath the shoulder. Remember, you can rotate that thumb if you need that help. Here we go. Lift it up. Yes. Take it here. Remember, if you need that knee, drop that knee. I know. One side always feels different, right? That's the way it goes. Keep it going. Keep it lifted. Zipped up. Open up. 3, 2, 1. Back to that first side. Watch me, team. I'm gonna lift it up. I'm gonna turn center. I'm gonna lift it up. If you're pre post doctor, I just want you to turn and bring it up. Here we go. Lift up, turn center. Lift up. What I meant, guys, if you're pre post doctor, if you're gonna turn, I want you to get full support with those knees. Then rotate it back up, right? Or just hold that side plank. Three, two, one. Relax. Other side. I know it's a lot of switching, but you can do it. You can just roll this way to this way. Don't feel like you have to come all the way up and back with me. Here we go. I'm just doing that so you can see me. Rotate it here, rotate it here. Give yourself account to really feel both the side plank, then the front plank, then the side, then the front. Keep it going. 3, 2, 1. Switch your sides. Watch me, team. If you're modifying, I just want you to stay up and just do the pulses here. If you can, pulse here for three, and then same side. Dip that hip for three. Here we go. Dip. 3, 2, 1. 1. In the side. Rotate front, same hip. 3, 2, 1. To the ground. So you're dipping from the top, right? And then you're dipping from the front. Yes. One more. All the way through. Dip, dip, dip. Should have really felt that in that one side. Same thing here. We're sculpting. I know. Don't worry. That hurt. It's going to get right back up there. Here we go. Three, two, pulse. Turn it in. Same side. Three, two, one. Center Open. Three, two, one. Again. Modify. Just stay open in that side. You can also do the knees. Remember, Three, two, one. Yes. Team, relax. All right, full front plank modification. You're just walk, tapping it back, tapping back. Otherwise, we're here, guys. Jump it in, jump it back, jump it in, jump it back. Or walk it in, walk it back again. Modification is just to tap. You can even take it to the bird dog if you want. We're gonna burn up that core. Get that heart pumping for three, two, one. Relax. Stretch it back. Last 20 seconds. Let's get it done. You can do it. Stay with me. Here we go. 3, 2, 20. Jump out. In. See if you can pick up your pace just a bit while maintaining that good plank form. Keeping Those hips low. 10 seconds to go. Remember, you can walk it in, walk it up. 3, 4, 2, 1. Sit. Back, stretch. I know, Team, stand up. Little stretch right here, right? Yes. Bring it up. On your feet. All right, your Tabata intervals are done. Let's get one more swing up top. You pick your pleasure. I'm going Kettlebell. It's up to you. So we didn't do a ton of core back and forth. We just had two core rounds, one standing, one low. But how much do you feel it? Right? Four straight minutes of core. Roll those shoulders back. Deadlift if you need to, modify if you need to. But either way, give it all you got in this last swing. Prep it. Three, two, one, power. Drive it. Drop it. Really focus on your power. Coming up. Let it drop. Come up. Let it drop. You are not controlling it on the way down. You're powering it up, locking out. Then it's a reactive exercise. You got power, you got strength, you got cardio. You're getting it all in, and you're doing it when you're tired. So stay with me. Yes. Breathe. 4, 8, 7, 6, 5, 4, 3, 2, 1. And relax. Pedal your feet. Team. How about that bonus move? Yes. You knew it was coming. Let's get it done. All right, you got dumbbell or kettlebell up to you. I'm gonna go one lighter. Kettlebell, you're gonna hold it center. Watch me. We're gonna post for three. With that squat, you can have toes out or in. 3, 2, 1. Power it up. Hands behind the head. Triceps. 3, 2, 1. Power it down. Pulse for 3. Again. Pop it back if you can. And it's jack. Three, two, one. Pop it up. So squat, pulse, up. Tricep pulse, squat, pulse. Drop it down. If you want to cut the jack out, you can do the jacks up top. Right here. All right, if you're not going down to that plank, I want you to take it up top. Finish strong. One minute to go. Here we go. Pulse for three. Power it up. Triceps. Pulse really low. Power it down. Pulse for three. Jack. Up top or plank. Three, two, one. Three, two, one, power. Three, two, one, low. Pop it back. Or here? Three, two, one. Squat it. Yes. Drive it up. Triceps. Drive it down. Keep it going. Pop it back. Three, two, one. And in. Yes. And up and down. Take it here. Wherever you are, finish with those jacks. Stay right where you are. I know, but just keep those jacks going up high or down low for three, two, one. Rest. Stretch. You did it. Yes. Team, if you're comfortable on those knees, I want you to lean back, stretch out those hip flexors. You don't have to go super far, but just to feel it. One foot forward if you can. A little stretch here. Again, if you're not comfortable, depending on what floor you kind of floor you are on. And keep it there. Switch your legs right here. Nice work, team. Keep it standing if you need to. Yes. You did it. From here. Let's take it to that pigeon stretch. That's not right for you. Just cross it. Or seated. Ha. Get that hip working. So you guys a little different, right? Normally, we try to alternate in those tabata rounds. Go ahead and switch it here. So we're normally alternating between maybe an upper and a lower or a cardio and a strength. This time, you had four minutes straight of the same muscle group. We mixed it up. We kept your brain working, but I know that's not easy. So. Huh? That pain that you're feeling, that is you sculpting. That is you getting stronger. That is you adapting to the intentional stress. Bring it up slowly. Come it right here. Huh? Pedal your feet. That intentional stress that we put on our bodies during exercise, Feel that stretch slowly. Roll it up. That's what we want. That's how we create change. Open it up here. That is how we adapt. And then you're going to come back to a body fit by any workout. I'm going to give you something totally different to mix it up again. Variety, varieties, everything. Sit back into that heel. Variety is the spice of life and also of workouts. So that's why we have no repeats. We have circuits, we have tabatas, we have pyramids, we have shred, we have burn, we have fire. All of it is important. We want to keep our bodies guessing. And remember, if that felt hard for you. That's because you were working hard. Thumbs to the back. Make sure you check out all of the information in the description. If you're looking to take it to the next level, join us over in the BodyFit Athletic Club. Make sure that you are on my mailing list and you are following me on social media. We got a lot of fun things coming up. And of course make sure you are subscribed here to the YouTube channel. That is how you will know. Turn on those notifications. You'll know when something new has been released or when there's a new challenge coming up. So hit that subscribe button, turn on the notifications and of course spread the body fit love. Let everybody know they should come try a workout, huh? Thank you so much for joining me today. You wrapped it. One big deep breath in and out. You did it. That was your Tabata sculpt with weights workout. Great job everybody.