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45 Minute Total Body Tabata Strength and Cardio Workout | Dumbbells & Band | No Jumping, Low Impact
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- čas přidán 23. 12. 2022
- Grab a pair of dumbbells, a light mini band, and a mat for this total body tabata workout. For resistance reference I have a pair of 15 and 10lb DBs, but you can grab heavier or lighter because this is your workout and you and I are different! The entire workout goes 20 seconds on, 10 seconds off. The clock for the exercise and recovery will be in the bottom left hand corner of your screen. Green for go and red for rest : ) We perform each exercise 3 times in a tri-set fashion. During the recovery you will see the upcoming exercise in the upper right hand corner of your screen. You and I do not have to go at the same speed/tempo. Find a pace/speed that feels challenging for *you*. I hope you enjoy this one! Let me know how it goes in the comments below!
Skip to 2:00 to begin workout
Total Workout time: Approx 45 minutes
Total Time with Stretching: Approx 49 minutes
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com...
The Workout
20 seconds on / 10 seconds off (x3)
Banded Bird Dog Out and In R
Banded Bird Dog Out and In L
Banded Pushup (on knees, off/on knees, off knees)
DB Front Squat
DB Shoulder Press
DB Neutral Grip Thrusters
DB Clean to Press R
DB Clean to Press L
BW Squat to Reach
DB Snatch R
DB Snatch L
DB Sumo Squat to BW Calf Raise
DB Reverse Lunge with Curl (neutral) R
DB Reverse Lunge with Curl (Supinated) L
DB Renegade Row
DB/Banded Hip Hinge Row
Banded Supermans
Banded Face Pulls
DB Lunge to Squat R
DB Lunge to Squat L
BW Squat to Alternating Knee-In
DB 8 way raise
DB 4 way raise
DB Lateral raise
BW Side Repeaters R
BW Side Repeaters L
Standing Ab Twists with Alt Knee-In
Side Plank with Crunch R
Side Plank wit Crunch L
Mountain Climbers
Additional Add-Ons to Compliment this Workout:
Stretch
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
15 Minute Lower Body Stretch: • 15 Minute Lower Body M...
20 Minute Stretch and Flow: • 20 Minute Stretch + Fl...
30 Minute Yoga Stretch for Sore Muscles: • 30 Minute Full Body Yo...
35 Minute Full Body Yoga Stretch and Flow Hips/Back: • 35 Minute Full Body Yo...
50 Minute Holiday Power Yoga Flow: • 50 Minute Holiday Tota...
Abs
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe
Whew, that was a tabata torcher! 🔥Shorter work intervals, but also short recovery time, so the HR stayed up! Lots of lat engagement in the beginning of the workout, and also shoulders later on. That last cardio finisher at the end was great! 👍
Thank you Larie! ❤
Thank you Larie! Excellent workout: very complete, and clear explanations and demos!
Holy crap this tabata style workout is insanely fast with switching each exercise and equipment. I loved it though!! Heart pumping. I needed to pause and rewind a few times when switching equipment
WOW WOW WOW! nice workout coach!! loved it!
Nice work 🤜❤️🤛
Loved the portion I could complete before my newborn needed my attention 😅 I have yet to be able to complete a workout without my children needing me but I’m proud that I’m even moving my body at any capacity !
I’m proud of you for moving too! We never know how much time we have with a little one around. So it’s amazing that you got some of this in with the time you had. Amazing 👏👏👏👏
Oh I cnt wait to do this one!!!!
I am a sweaty mess! So great! Thank you!
MORE TABATA that is no jumping!
Great job Stacy! There’s an upper body and core tabata that was published today 😀 no jumping, it is more strength focused but I found myself drenched by the end
What an awesome workout... Thank you for sharing yourself with us and sharing these awesome workouts.. it apreciated..
Just did this one earlier today, after doing the upper and lower body tabata workouts the previous 2 days... I'm so glad I'm taking a rest day tomorrow 😅 these might be some of the hardest workouts of yours I've done yet! Surprisingly tough but in a satisfying way. I'd love to have more tabata style workouts from you someday! 👍
some good watch well done !
🤜❤️🤛
INCREDIBLE!!!!!
🤜🔥🤛
I loved this one!! Thank you
Nice work Lisa 🤜❤️🤛
This was amazing Larie!! We have done probably 95% of your workouts and this is right up there with the toughest, if not the toughest session you’ve dropped!! 🔥 My SHINS are sweating!! 😂 Thank you, thank you!! Brilliant!! 🎉❤
😂😂😂😂😂 I’m so happy you enjoyed this! I may have to put out some more Tabata workouts. They’re so much fun!
I chose this workout today because of Bethany B's comment that it was the hardest. Holy. Mother. Lovin. Schnikies! That was so fun!! But also so hard! At one point I could feel my heart like flutter during the banded dumbbell rows. And twice I was slightly nauseous! I used my 12.5 dbs and dropped down to my 10's when you did for the 8 way raises grouping. My fitbit was going crazy! Thank you Larie for another amazing workout! I need a shower!
@@dedickerson8064 Great work De! I am pretty sure I felt nauseous during it as well! 😆
I absolutely love Tabata workouts!! I would love it if there were more Tabata! Thank you so much for posting these!
So good!! Loved this one! Love seeing your girls. My second would of been named Violet if we had a girl. Beautiful name ❤️
Aw thanks Pamela! (And great job as usual!)
Great workout! Thanks, Larie.
Repeated this today. Wow! Tough one
Killer 🥵 Nice work Cindy!
Loved it! Thanks for continuing virtual. U rock!
Woohoo! Great job Judi 👏
Loved this Tabata. Would be amazing to have more of this format. Thanks!
You got it 😀
Second time trying this one and man, Tabata gets me good. 😰 Thanks Larie!
Love this tabaya style! I keep coming back to this each week lately. Would LOVE to see more like it! I have smaller hands and workouts with longer timed sets are hard to hold onto weights for. This pace was awesome and I love the cardio benefits while still using weights!
i workout che proponi sono tremendamente efficaci e sempre originali! i tuoi commenti e le tue avvertenze sono utili e fanno passare meglio il tempo del lavoro. Grazie dall'Italia!
Sono così felice che ti sia piaciuto! Continuate così 🤜❤️🤛
Thank you!! I loved this! This was so HARD!!!! But now that I'm through it, I'm ready to face the day. Thank you again!!!!!
Heck yes! Great job Joseph! 🙌
Loved this one. I’m on a Tabata Kick and this is probably my favorite one yet!
They’re so much fun! Great job Shayna 👏
only my second workout with you. totally awesome.
Great job Adam! 👏
Effffing awesome!
🤜❤️🤛
Husband and I have decided that THIS is the workout to do when we need a big cardio kickstart
OH YES! 🔥
Larie, I LOVED this awesome Tabata workout! The warmup with the band was great, and I loved the segment later on incorporating the band for upper body. 💪I've been into Tabata workouts lately, and this one will be on repeat, and saved to my playlist! 👍The fast-paced work intervals with only a quick 10-second rest really keeps the HR up, doesn't it?
I'm so happy I found this workout this morning, and I am super sweaty now, and pleasantly fatigued! 😅Thank you! ❤
One of my favorite workout ever!!! Complex, challenging, amazing!!!
So happy you enjoyed this! I think the consensus is we need more tabata workouts on this channel 😀
Top 3 fav workouts of all time. SO good 👏👏👏 it's been a long time since I did actually 20/10 tabata but that was hella fun. At only 20 seconds of work, I was able to stay on my toes for pushups which is a big deal for me. So thankful for the time and energy you continue to share with us. Much love and respect 😘💛
Ahhhh so happy you enjoyed this Alyssa. A lil throwback is good for the soul
Loved it! Thank you for continuing to post these!
Woohoo! Way to crush it Shelby 🤜❤️🤛
This was my first workout of yours, and it was terrific! Feeling super strong 💪. Thanks!
Woohoo! So happy you enjoyed. Keep up the great work 🤜❤️🤛
Loved it, Larie! I'm about to enter 2nd trimester, so I loved this no jumping yet challenging format! Thank you ❤️
Amazing job Hannah!! (And congrats! 🎉)
I’m so excited for this one! Can’t wait for FB day!! 🎉
Hope you like it ❤️❤️❤️
Tabata isn't really my thing, but I try to always mix things up and this was a good one. Thanks Larie!
Nice work Dorian! 👏
Sooooo hard! This was amazing! Please do more tabata workouts!
So happy you enjoyed 😀 Filming one tomorrow!
@@FitbyLarie thank you for being a part of my fitness journey!
Awesome as always!! Such a challenging mix 😅. Thank you!!! ❤
Nice work Angela!
This was fantastic Lari! I’m sweating buckets!!! 😅. Thanks so much🙏❤️
On a roll Sara! 💪
Been following you since lockdown and absolutely love your workouts Larie! This one is my favorite now, been burning all these calories🔥🔥
Thanks for getting strong with me Jade! Keep up the amazing work 💪
Fantastic workout! Great use of my time today
Nice work Cindy 💪
Repeated this today. Excellent!!
Nice work per usual Cindy!! Just filmed an upper body tabata workout today that’ll come out next week 😀
I wasn’t prepared to that😅 9 rounds instead of 8, no long breaks. It’s good thing that I started doing it without knowing that😂
Wow, wow, wow, wow, WOW, wow WOW!
🔥😀🔥😀🔥😀🔥
Amazing. We did this day after Xmas...after gorging LOL...feeling virtuous:)
Working out after Christmas deserves a gold medal 🥇 nice work!
Absolutely loved this one!! Shoulders 8 ways 🔥🔥🔥 I gotta say I was tempted to do your new WO (FOMO) but I am focused on doing this 30 day program 🤦🤣
Proud of you Pamela! Keep up the great work 💪
That was tough. At first t I was like, ok 20 seconds, not sure that will be intense enough for me. Then wow, I love the way you grouped them. That banded set was excellent for me as I don't often use bands in a workout. Thanks so much!! This was my big New Years Eve event lol.
More eventful than my New Year’s Eve - the couch and I had a hot date lolol. So happy you enjoyed this one Katie! Happy New Year 🥳
🎄Xmas eve workout🤶🏻…. Fantastic!!💦
Thank you Larie!
Working out on Christmas Eve automatically puts you on the nice list. (It’s a fact 😅)
So happy you enjoyed this one! Onwards to 2023
Oh I cnt wait to do this one!!!!
🤜❤️🤛