Day 03: 32-Minute Dumbbell Tabata Metabolic Conditioning (METCON) Workout | Athlete

Hey everybody, I'm Amy from Bodyfit by Amy, and this is your dumbbell Tabata metcon workout. So in this workout we are going to use dumbbells to get some back to basic strength with some metabolic conditioning in a Tabata format. 20 seconds of work followed by 10 seconds of rest in 4 minute rounds. Of course, I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Start just by moving your body. We are going to get a quick, warm mobility work getting our body's core temperature up, getting the blood flowing and then we will get right into this. We're going to keep the warm up short because we're going to keep the workout short. Of course, if you need more of a warm up or a cool down, please get it on your own. Many of us do. Myself included, especially as I'm getting older. I'm noticing I need a little bit more. Let's roll through those hips right through here. So we are getting it done today, Tabata style. If you've never done Tabata, let's add a little squat right here. You don't have to get super low. You are in for a treat. Tabata is so much fun. I always say it moves fast, but it moves fast. So you only have 20 seconds of work, but then you were followed by only 10 seconds of rest. Let's take it to a little side lunge. Opening up the hips right through here. Reach one arm up and back. So you have 20 seconds followed by 10 seconds in four minute rounds. So that's eight rounds total. But it moves really quickly and we are going to alternate between two exercises. Let's take it flat back down and round it up. So what that means is we are going to be taking it two exercises that I will show you before we get going. And then we will just go back and forth. One is going to be a little more. Let's get your heart rate up. Hold it here. Roll the shoulders and one is going to be more back to basic strength. So you will have something that gets your heart pumping. You're really feeling it. And then you will get a back to basic strength. So that's where we're getting our metabolic conditioning. Heart rate should stay up the entire time. Let's just take it for a little hinge here. Just driving the hips to the back. Important movement. Imagine that you're rolling down the front of the legs while the hips go to the back. And then from here, can you walk those hands out? If that's not right for you. You can drop to the knees, but if you can go to here, we're gonna feel that core. A little side to side right through here. A little forward and back. And then let's alternate world's greatest stretch. So watch me here. If it works for you, one big step, big reach back down, other side. If that's not right for you, you can hang out on all fours, just get a little stretch. You can even go here to here. Just bringing one leg up, big stretch. Do what's best for you. We just want to get the hips open before we jump in. Let's get one more each side and then we're coming up. We're jumping into that metcon. So working with dumbbells today. You can see I have my tens and my 15s. Go ahead and walk those hands, back pedal your feet. Check those shoelaces. Slowly roll it up. All right, team, so tap it on reach. So I've got my tens and my 15s. You use whatever you have available to you. I'm trying to keep these circuits where you can stick between one or two dumbbells that are the same, but if you need to switch in between, certainly you can. So we're taking it right over here. Also because we've got that repetitive movement. Four rounds of the same exercise, I may give you some options to mix it up. Maybe taking a wider angle, maybe flipping your grip, something like that. But back to basics. Super setting with some, not super setting, tabata setting with some metcon. Let's get a little stretch right here. All right, Your very first move, I want one medium dumbbell, because here's what we got. You're going to squat it down, you're gonna lunge it back. So you're coming into a curl or you're wrapping it here. All right, if you want to, you can just tap it back or you can keep it just the squat of the lunge. Then we're gonna superset that with a one sided press in and out. Then we'll switch to the other side. All right, so join me here. I've got my weight on one side. That's the side I'm stepping back on. 3, 2, 1. 20 seconds here to here. Now, if that's not right for you, you can also just keep the weight low or keep it body weight, right? But remember, it's 20 seconds. Taking it here. Three, two, one. Super simple, right? Keep it here. And here's what we got. Watch me. We're going out and in. So catch your Breath on this. Focus on that shoulder and chest and core. Up and in. Right here, Take it up. I like to take this hand out. It helps me with balance. Wrapping it in now, as always, if you need to go a little lighter, switch your weights in between. You can do that. Or if you need to switch it between two hands, that works too. Last one. Now switch it to that other hand. Now we got same thing, other side. So squat to lunge the other way. And then the press, and then we do them each again. I told you it's going to move quickly. Here we go. Squat to lunge, balance. Squat to lunge. It's almost harder with just one weight, right? Taking it here to here. Even though it feels kind of light on that curl. Don't worry, we got another curl in your future. And breathe. All right, catch your breath. We're gonna take this opposite one. Up and out. Down and in. All right, remember, getting chest and shoulders, core engaged. Up and in. Up and in. Right here. Yes. You can feel that heart rate, right? So this is what it looks like. We're going back and forth between the two. But because that heart rate is up, you're gonna feel it and relax. All right, team, switch it to that other side. We got the same thing. One more squat to lunge this way. And press one more squat to lunge the other way. Here we go. I'm gonna go hammer right here. Squat two here. Yes. Up. You can do it. And breathe. Boom. Catch your breath. Same side with that press. One more time. You can keep it just in, or you can wrap it out and in. Whatever feels best for you. Core engage. Here we go. I like to get that movement through the shoulder joint. All presses are good presses, right? But sometimes when we're working just one side, increasing that range of motion can be really good. Feel how that core is working. That's by design. Sneaking that core in. Last one and breathe. Right, same thing. Other side. Last time. Then this circuit is done. I told you. It moves fast. Squats a lunge low. And you get down there, bring it here, here to here. Down. And this leg has the control. Step back, hip distance apart. Last one. Boom. And relax. All right, last move of this circuit. Last one sided press. Not this side, other side. 3, 2, 1. 20 seconds. You're trying to keep it isolated because of that high heart rate. And then again, having the weight on one side forces our core to work even harder to stabilize. Three, two. Breathe. And relax. All right, set that weight down. How did that feel, team? I don't know about you, but that got my heart rate up. Let's grab a quick sip of water. Yes, quick sip. Let's talk you through your next two moves. All right, something heavy. One handed swing. One sided row. If you only have light weights, you can do two. But we're gonna do that swing in the center. And you can either keep it one side or if you're comfortable with the handoff, you can do the handoff. If the swing is not right for you, I just want you to do that one sided deadlift. Then we're gonna stagger it and take it to a row. So I'd love for you to go heavy, but again, if you only have light weights, here's what I want is either your deadlift or you can do a skier swing this way and then you can take it to your road this way. Whatever gives you the challenge. Let's start with one dumbbell. If you got something heavy, swing or deadlift. And then we breathe. And then we get a row in three, two, one. Remember, you're gonna hinge, power it up. If you're comfortable with that handoff, you can do it. If the swing is not right for you, that is. Okay, team. I don't want anybody forcing a swing that doesn't feel good on their back. Or if they're not comfortable, they haven't done it before. Last one. And breathe. All right, team, so pick a side. I'm gonna go left. We're gonna stagger it here. And I'm going to take it in that row. Nice flat back pulling up to the hip. Here we go again. I like to often take that arm out, so I have it right here. And breathe. I'm staggered. That's going to help me keep my back flat. But I'm also here. Train tracks right to the hip. Squeeze and relax. Relax your back. 10 seconds. Same thing. Other side. So your swing is the same. Get that heart rate up. And then we take it to your row. Here we go. It's a hinge. Then you power it up. You lock it out of the top. If you're not comfortable with the handoff, just take the same side, opposite side of what you did before. Right here to here. And again. Deadlift works too. Three, two, one, Swing. And relax. Remember, try not to stop the swing in mid air. Let it swing, relax, come back out of it, then into that hinge and a row. 20 seconds. So why I wanted you to go with something heavy. But again, I think my second round, I'll go two dumbbells. Just for those of you who might be doing two? Up to you. Yes, you, you can. Towards the hip. Three, two, one. All right, if you'd rather try it with two, you can go there with me. Ski or swing, double row, or just keep doing what you're doing. Here we go. This skier actually gives me a little bit more weight, cuz that's a 15. But the one sided or the handoff is challenging in its own way. Drive the hips to the back, power it up, then let it drop. As the hips go back, you're not controlling the weight. Last one. And relax. That was different. So if you feel like switching it up, switch it up. Nice flat back, elbows up. If you want to go wider with it, join me here. Here we go. I'm gonna go with a wider row. Still gonna stagger, still pulling towards my hips, right, Instead of up in my shoulder blades with the mid back along the spine. Three, two, one. Relax. All right, team, one more time. Either your deadlift or your swing. Let's do it. Here we go. Go. Yes. You can power it up, let it drop, locking it out at the top. Then as it drops, your chest goes forward. Squeeze, squeeze, drop. Last one. And relax. All right, team, one more time. This time, if you want some variety, you can flip, lift that grip wide in 3, 2, 1. Here. Or you're just doing one side. Either one is fine. Pull in those back muscles. You got a team. Breathe. 3, 2, 1. Ha. And relax. Set those weights to the side. You can do a couple little swings through those arms. I know I'm feeling it. I don't know about you. Let's grab some water. All right, team, your next round is down on the mat. So join me. All the way down. We're going to start with a little bit of work for our core and then we're taking it chest and tries and core. So watch me here. We're gonna do a little down dog. But what I want is we're going to take that weight here and then bring it back to the center. If that's not right for you, you can just touch your toes or touch your knees, or you can just do a little child's pose. So you pick. Then we're gonna flip it over onto our back team. And you're either just doing a regular press, which will mix up our grip, or you can do a press with a bicycle if you want to add some core. All right, so you do what's best for you. You do. You be where you are today. Down, dog. And tap or pull the weight. 3, 2, 1. So you're here using your core. Back to center, then same side, back to center, other side. If that's too much in your brain, just tap those knees. You can do that, too, right? You can be here or toes or from the knees. And here we go. So this one, you can just do the press, or if you want, add the bicycle. I kind of debated about doing this four and four, all of the same exercise because of the switching, but I didn't want that much time on your wrist. And also, it's good mobility work when we have to go front to back. Right. 3, 2, 1. Set those weights down. Flip it over. Get ready. We're going to cross that weight back in. 3, 2, 1. Right. This is good mobility for your body to have to switch in between. Use your core to lift. And here. Yes. Oh, and relax. Feel like last time. I got four this time, maybe less. That's right. This time, if you want to turn them in at the top, you can. If you want to add that bicycle, you can turn them in, take them down. Slow and controlled. I know we only have 20 seconds, and it's a little bit of a rush to get in there, but I really want you to be thinking there's a fly about control and core. Relax. Halfway there, team. Let's do it again. One more time with that down dog. Into the plank. Here we go. And here, back and here. If at any point this feels like too much, just hold a regular plank or take it to your knees. Use your core. I know. As we're getting tired. Yes, you can. One more. Boom. Here we go, team. This time, if you want to keep those elbows in press, try straight up. Little more triceps. Ready? Here we go. This might be the one that I hear about in the comments, that it was hard to switch back and forth. I'm finding it quick, too, but again, good for our mobility. If you're like me and a child calls out in the middle of the night, you gotta roll over fast. Right? Last one. And relax, or there's a fire. Get out of your bed. Here we go, team. Trying to find some practical applications. Last time. Here we go. Remember, if you want, you can take it just the plank. Use your core. Get the stretch out of it, too. Think of it as mobility. Right, and here. Last one. Finish it out. All right, last time. Whatever press you want. Regular. Turn it in, elbows in. But let's finish it strong. In 3, 2, 1. Right here. Bicycle optional. Nice and strong. Yes, you can. Three, two, one. Set those down. Get a little stretch, team. I'm feeling it. I don't know about you. All right, grab some water up onto your feet. Even down on the mat, getting that heart cupping. Hopefully you felt it to. All right, here we go. Let's take it back. Now. Here's what we got, team. I'm going to go medium dumbbells. We're going to take it standing. We're going to do a little offset paa, and what I mean by that is we're going to add a curl. So we're here to here. It's going to feel a little strange, but you can do it. Then we're going to set one down, and we're going into triceps, right, Then triceps left. After another offset plie, if you have something lighter, you may want to take both triceps right here, but it's up to you. All right, so one down, one up, and then we switch with a curl. Makes sense. Down and up while we do that paa. Lots of good inner thighs and glutes. Start with with whichever one you want. 3, 2, 1. Here to here and wherever you want to find those weights. Right, because we're going to try to remember to switch it on the last one. So my right one is coming up as I come up. Last one. Here we go. So I'm going to take that right dumbbell, and I'm going to take it up to here. I'm going to balance here. You can also also always take one dumbbell between two hands. Tricep isolation. Here we go. And breathe. Now, this weight can come straight behind or you can take it a little bit of a diagonal. Whatever feels right for you. And if the overhead is not right for you, just take it to a press. That's okay. Three, two, one. Right little burn. Back to that plie. This time I'm gonna go here and here. So my left one's coming up. Don't worry. Here we go. And here. Don't overthink it. If you'd rather just do a plie or just do a bicep curl, because we already got biceps in that first round. That squat to lunge, you can always switch it and breathe. Set one down right here. Catch your breath. Zip up the core stagger if you need to. Behind the head right here. Yes, you can. I think I said this in a workout last week, doing this. This one. For some reason, my left feels so much stronger on isolated tricep then my right. I think it has to do with my shoulder injuries. 3, 2, 1. All right, team, let's Take it one last time. Alternating our curls. Two last times, I should say. Here we go. Here to here. Strong biceps and strong plie. Kind of makes me feel the legs a little less. I don't know how you feel. Last one and breathe. Right side triceps behind the head. You can always take it between two hands if you need to. 3, 2, 1. All the way down. Diagonal works. Or straight back, whatever feels better. Better for your mobility, but making sure that we're not cheating it. Not going halfway. We're trying to get down. If you start to feel that, we're going to take it between two hands and go here. Three, two, one. Boom. Last time. Right here. So offset plie. Yes. Right. Three, two, one. Yes, you can. Core engaged. Especially as you come up the top of the movement, lifting that pelvic floor. Three, two, one. Relax. Last time tries, team. Let's take it right here. We got this. Take it up. Here we go. Yes. 5, 4, 3, 2, 1. And release. Relax. Oh, man. You guys all right? I think we got to finish this strong, quick sip of water if you need it. We're almost there. Here we go. All right, one more round, team, and this is what we've got. We're going to hold these weights. We're going to curtsy lunge. Sorry, we're here. Curtsy lunge, right and then left. All right, that's what we got. We're gonna hand it off. Or two dumbbells. It's up to you. Then we're taking it. We've got our mountain climber just like that. So we're just gonna go curtsy curtsy. Mountain climber. You're up, you're down. You can go heavy with the weights. Whatever feels right for you. You can hand it off. I'm actually gonna go two. Let's go heavy. Why not alternate your curtsy in three, two, one. Here we go. Right here. I was gonna add a little snatch to it, but that kind of felt like a lot, Right? And breathe. Right here. Boom. 3, 2, 1. Set it down into that mountain climber. Let's make it all metcon in this round. If you want to do standing climber, you can do that as well. Otherwise, we're here. Here we go. Take them across. We're gonna make this our metcon. That curtsy, our back to basics. It's all gonna get the heart rate up. Breathe. 5, 4, 3, 2, breathe. Back to that curtsy. I know this is the round. Oh, right here. Here we go. Curtsy. And down and up. Really take your time on this and work through that lower body, pressing in the outer thighs and the glutes. I know you guys joke that I like to put a mountain climber in most workouts, which is true. I do love it as an exercise. But don't you love it in Tabata because it's only 20 seconds. Join me on the mat or standing in 3, 2, 1. Cross them, stay lifted. And remember, core over cardio. Yes. I want you to get the cardio, but you're going to get it either way. Way. Drive the knees into the chest. I am not worried about how fast you're going on this. 3, 2, 1. If you're thinking of switching to one weight, you can do that or body weight. But hang with me. Each one has two more rounds. Here we go. You can do this. You showed up today for a reason. And maybe you showed up because it's Tabata and you knew that these were short intervals, right? Breathe. So let's do it. 20 seconds. A few more times. That's nothing. You've done much harder things in your life. Let's take it to that mountain climber. Give yourself a second to breathe. If you need to switch to standing, that's okay. Just don't give up on me. Here we go. Let's take those knees straight in this time. Regular climber, why not press up out of those arms? You got a team? Yes. 5, 4, 3, 2, breathe. Last one of each. I know. There's that. Hurry, right? It's a. There. You can do it. Hang with me. Ready? Here we go. And here. Really take your time on this. I know we want to get it done, but that 20 seconds is going to pass no matter what. So just hang out with me right here. Here. Last one. All right, team, this is it. Mountain climber. Let's do it. 3, 2, 1. Run them. Yes. You can stay over those wrists and elbows as we get tired. Don't let those shoulders shift back. Drive them in. Keep it going. You've got five to go. Tuck in that core for three, two, one. Relax. Stretch it back. I know, guys, I know. Bring it up. You know what? I think there's still time for a bonus move. Why not? Again, you showed up for a reason. And you know, if it's on a Monday, we were putting that bonus move in. Here's what we got, team. Because we did that snatch. Because we talked about that since snatch, and we didn't do it. I want you to watch me here while you catch your breath after that crazy last round, right? So we're taking it here. We're gonna snatch. Bring it in. Pulse for two. Drop it down. Snatch. Bring it in. Pulse for two. Drop it down. All right, if the snatch is not right for you, you can curl it up and press it up, or you can do a high pull. 60 seconds is all we need. That is it. I want you to think about your core working. I want you to think about upper power legs, cardio, metcon, all of it in these last 60 seconds. Hang with me. In three, two, one. It's a snatch racket. Pulse for two. Take it down. You're low. Six. Snatch racket. Pulse for two. Take It down here. Yes, I know. I'm forcing you to hang out in that low squat, pulsing the heels right, making you snatch from that low position. But you can do it. We're halfway there. Three, two, and down. Maybe that makes more sense. Think pulse for three. But on that third one, take it down. Up. 3, 2, 1. Yes. There we go. 10 seconds. Can you get this last one? Ha. Pause. Pulse down. 60 seconds. What are you doing? Amy? This is Tabata. Catch your breath, team. I know, I know. Breathe. Shake it out. How is that? Hurry feeling? Mine is way up there. Team, I hope you're feeling it, but I hope you're feeling good. I hope you're feeling accomplished, because you should. That was not an easy workout. There were some things I'm sure, like me, where you're like, oh, this isn't so bad. And then some where you really felt it. Let's get a little stretch in that hamstring right there. Either way, no matter what it felt like, and no matter if it felt all hard or all easy, you showed up, you got the work done, you're here. That is all that matters. Let's take it to that other side. Make sure you hydrate after this, especially. It's hot where you are, like it is for me right now. Who knows when you're doing this, but make sure you get some more stretching on your own. We're going to keep it pretty short. Let's take those knees out. Press out gently. Shoulders back, inner thighs. Leave me a cow comment. Let me know how you're feeling right now. How did you feel after this workout? Did you feel it? Let's stretch it out right here. Do you love Tabata? I think most of us enjoy it in some way. Sometimes it's a little quick to switch between exercises, and if you follow me for a while, you know that often we'll switch it up where we do the same for four rounds or we just add on. It's tricky but but we can do it right. Stretch those arms to the back. It's a great way. If you are short on time and you just want to get a few exercises in, pick four exercises, do two alternating every 20 seconds, 10 seconds rest, do two more and then you have a full workout right? In eight minutes, let's get a little quad stretch. Arm on the wall if you can. Or to the back. Grab it here. Make sure that you head over and subscribe to my YouTube channel. Wherever you are watching this workout, please make sure you subscribe and share with your friends people in your life. We want to make sure that we can get as many people moving and moving in a way that is enjoyable to them, that works for them as we can. And of course check out all the links in the description. Join us in the bodyfit by Amy Appreciate thank you so much for showing up today. Let's get one big deep breath in and out. You did it. That was your dumbbell Tabata metcon workout. Great job everybody.